How To Train For A 100 Mile Bike Ride

Global Cycling Network

14 Sept 202206:02

Summary

TLDRThis video provides tips for cyclists looking to ride very long distances of 100 miles or more. It emphasizes having the right mindset, believing you can achieve it. You don't need to train extensively for hours daily, but incorporate high intensity intervals 2-4 times a week along with longer endurance rides. Test nutrition and hydration strategies in training first. Ride with others for support and motivation. Stay positive through mentally tough patches. Trust your body can go further than you think if you put your mind to it and follow some key preparation strategies.

Takeaways

💪 Cycling long distances is a significant challenge that tests your limits and offers a profound sense of achievement.
👍 You don't need to train by cycling near the goal distance every day; shorter, more intense sessions can also effectively prepare you.
🧐 Mindset is crucial; believing in your capability to complete the distance is half the battle.
💦 High Intensity Interval Training (HIIT) is highly effective for those short on time, helping build endurance for long rides.
📝 Setting a realistic training plan, fitting around your life commitments, is essential for consistent preparation.
🏋‍♂️ Consistency over perfection: missing a training day isn't a disaster, and something is always better than nothing.
🥤 Fueling correctly during the ride is critical; practice with energy bars, gels, and real food to see what suits you best.
💧 Hydration cannot be overlooked; plan for sufficient water intake, especially for rides longer than what two bottles can supply.
👥 Riding with friends or joining a cycling club can make the training process more enjoyable and provide necessary moral support.
🚴‍♂️ Riding solo has its own set of challenges and rewards, offering a unique experience that can be just as fulfilling.

Q & A

Is cycling long distances considered challenging, and why?
-Yes, cycling long distances is considered challenging because it pushes your body to the limits and the unknown, testing your physical and mental endurance.
What kind of achievement feeling does cycling further than ever before provide?
-Cycling further than ever before leaves you with a strong sense of achievement and likely motivates you to look for your next challenge.
How important is mindset in preparing for a 100-mile cycling ride?
-Mindset is crucial in preparing for a 100-mile ride as it can sometimes hold you back more than your physical capabilities. A strong mindset helps you overcome tough points in the ride.
Do you need to train for long hours every day to prepare for a 100-mile bike ride?
-No, you don't need to train for long hours every day. High-Intensity Interval Training (HIIT) sessions and longer endurance rides a few times a week can sufficiently prepare you for a 100-mile ride.
What is the recommended frequency of training per week for a 100-mile cycling event?
-It is recommended to train three to four days a week for a 100-mile cycling event, balancing between HIIT and longer endurance rides.
How can one manage training for a 100-mile bike ride with a busy schedule?
-By setting a realistic training plan, focusing on quality workouts such as HIIT, and being flexible with missed sessions, acknowledging that some training is better than none.
Why is fueling important for a 100-mile bike ride, and how should one prepare?
-Fueling is crucial for energy and endurance during a 100-mile bike ride. It's important to practice with different foods and gels during training to ensure they agree with your stomach.
What advice is given regarding hydration for long-distance cycling?
-Stay on top of hydration by carrying sufficient water and having cash or a card to refill bottles as needed. Dehydration can significantly impact your ride, so it's essential to keep hydrated.
How can riding with a friend or joining a cycling club benefit your long-distance cycling experience?
-Riding with a friend or joining a cycling club can make the miles pass more quickly, provide moral support, and enhance the enjoyment of your cycling experience.
What should you do if you're planning to ride 100 miles and don't have anyone to join you?
-It's okay to ride solo. While having company can enhance the experience, solo rides can also be enjoyable and offer a sense of independence and achievement.

Outlines

00:00

😊 Training tips for cycling 100 miles

The first paragraph provides training tips for cycling 100 miles. It emphasizes that while cycling 100 miles is challenging, with the right mindset and targeted high-intensity interval training several times per week, it is achievable. It recommends getting close to 100 miles in training rides to build confidence, fueling properly every 15 minutes, staying hydrated, and trying out nutrition in training first.

05:00

😎 Tips for making 100 miles more enjoyable

The second paragraph gives tips to make riding 100 miles more enjoyable, such as riding with friends or joining a local cycling club to meet people. It also notes that riding solo can be enjoyable too. The speaker encourages viewers who attempt 100 miles to share their experiences in the comments.

Mindmap

Keywords

💡Long-distance cycling

Long-distance cycling refers to biking over extended distances, significantly greater than daily casual rides, often encompassing 30, 50, or even 100 miles. In the context of the video, it embodies a substantial challenge that pushes cyclists to their limits, offering a profound sense of achievement upon completion. The script emphasizes the importance of setting personal milestones, such as surpassing previous distance records, to foster a sense of accomplishment and encourage the pursuit of new challenges.

💡Mindset

Mindset in the video is highlighted as a crucial element in successfully completing a long-distance ride, suggesting that mental preparation is as important as physical training. A positive and determined mindset can help cyclists overcome difficult moments during the ride, reinforcing the idea that belief in one's capabilities can often surpass physical constraints. The script underscores the power of self-belief and mental resilience in achieving challenging goals like cycling 100 miles.

💡High-Intensity Interval Training (HIIT)

HIIT is presented as an efficient training method for cyclists with limited time. It involves short bursts of intense exercise followed by brief recovery periods, fitting into busy schedules while effectively enhancing cardiovascular fitness. The video suggests that incorporating HIIT sessions 2-4 times a week, alongside longer endurance rides, forms an ideal preparation strategy for tackling a 100-mile ride, even for those who cannot commit to extensive daily training.

💡Training plan

A training plan in the context of the video refers to a structured schedule of workouts designed to prepare a cyclist for a long-distance ride. It emphasizes setting realistic goals and balancing training with life's other commitments, suggesting a manageable frequency of 3-4 training days per week. The video stresses the importance of consistency and adaptability in training, advising not to be overly self-critical about missed sessions, as some training is better than none.

💡Fueling

Fueling is discussed as a critical aspect of preparing for and executing a long-distance cycle, involving the strategic intake of food and energy supplements to sustain energy levels. The video advises practicing with different foods and energy products during training to ensure they are compatible with the cyclist's digestive system, thereby avoiding discomfort or energy crashes on the day of the long ride. It suggests a balanced approach, starting with real foods and transitioning to energy bars and gels, particularly in the latter stages of the ride.

💡Hydration

Hydration is underscored as a key factor in long-distance cycling, essential for maintaining physical performance and overall well-being. The video points out the limitation of carrying only two water bottles and recommends having cash or a card to refill water bottles during the ride. It also mentions the pragmatic approach of refilling at public places like pubs, emphasizing the importance of planning for hydration needs over extended distances.

💡Cycling club

Joining a cycling club is presented as a valuable resource for individuals seeking camaraderie, support, and shared knowledge in the cycling community. The video suggests that cycling with others can make long rides more enjoyable and less daunting, providing moral support and making the miles pass more quickly. It encourages connecting with local cycling clubs through social media or community networks to find like-minded individuals for group rides.

💡Endurance

Endurance in this context refers to a cyclist's ability to sustain prolonged physical activity over long distances. The video emphasizes building base fitness through longer rides at a steady pace, which complements high-intensity training. Endurance is key to successfully completing a century ride (100 miles), as it allows the cyclist to maintain a consistent performance level without succumbing to fatigue.

💡Confidence

Confidence is mentioned as a byproduct of nearing the 100-mile mark in training, suggesting that achieving close to the target distance before the actual event can significantly boost a cyclist's self-belief. The video implies that this mental assurance, derived from personal milestones during training, can be instrumental in overcoming the psychological challenges of long-distance cycling.

💡GCN Training Channel

The GCN Training Channel is referenced as a resource offering structured workout sessions tailored for cyclists. It provides a variety of training videos ranging from short, high-intensity workouts to longer sessions, catering to different training needs and schedules. The video suggests using these structured workouts as a guide for effective training, particularly for those seeking direction and variety in their cycling regimen.

Highlights

Cycling long distances is challenging and pushes your body to its limits.

Completing a long-distance ride provides a strong sense of achievement.

Training for a 100-mile ride doesn't require epic distances each week.

The body is capable of more than you think, especially for a 100-mile ride.

Mindset plays a crucial role in long-distance cycling.

High-Intensity Interval Training (HIIT) is effective for training within a limited time.

A blend of HIIT and longer endurance rides is ideal for training.

Setting a realistic training plan and being flexible is key.

Structured training sessions can be more beneficial than unstructured riding.

Practicing fueling strategies during training is important.

Testing new energy foods during training prevents stomach issues during the ride.

Eating regularly during the ride, about every 30 minutes, is crucial.

Hydration is critical, and carrying extra water or money for refills is advisable.

Riding with a friend or group can make the experience more enjoyable.

Joining a local cycling club can provide companionship and learning opportunities.

Even solo rides have their own unique enjoyment and benefits.