If you have started doing long bike rides and you are a fan of gran fondo cycling and endurance, then surpassing the 100-kilometer barrier in a day might be one of your next challenges. You will spend many hours pedaling on the bike, so preparing your body for such an energy expenditure should be your priority if you want to complete the route in the best possible condition. We have prepared a comprehensive guide with the most common questions that may arise when preparing for your first 100 km route on a road bike. In addition, we have one of the most experienced voices in this field from our country to give you the best advice. She is Ziortza Villa, European champion and four-time Spanish 24-hour time trial champion. A rider capable of covering 740 km on a bike in a single day. Together with Ziortza Villa, we will guide you in planning your next 100 km route or superior. When preparing for it, always keep the following tips in mind.
The preparation: can anyone do it?
Doing cycling routes over 100 kilometers is a challenge that any amateur cyclist can complete with the right preparation. So don’t be afraid. Everything will depend on good training planning and making sure it is progressive, from less to more. If you already ride regularly but at distances of 30 km to 70 km per ride, the proper preparation time for this challenge is between six and eight weeks. If you are more of a beginner, it is advisable to extend the preparation period by one more month. The frequency of rides should be between 2 and 3 per week, increasing mileage and intensity by 10% each new week. For Ziortza Villa, "doing 100 kilometers on a road bike is a distance that, with the necessary preparation, can be achieved. As long as your health allows and you do rides with progressive mileage over several weeks. It’s important to be patient and only attempt it when you really feel ready to cover the kilometers with confidence. It is recommended, during preparation, to try to go out several days a week rather than trying to cover many kilometers in a single day. The sum of many linked training sessions is what improves physical fitness".
The pace: what cadence should you keep?
When starting the challenge of completing more than 100 kilometers in one ride, the pace should be as manageable and controlled as possible. However, there are times when controlling it based only on your sensations is very complicated. Therefore, to avoid making more effort than necessary, we recommend going out with a heart rate monitor or a cadence meter. This will allow you to stay within constant values to manage your strength. That said, you should set yourself a time goal from the start to complete the 100 km: doing it in three, four, five hours... From there, you will need to achieve an average speed based on a determined pace. At an average of 25 km/h, it will take you 4 hours; at 30 km/h, it will take you 3 and a half hours, etc. There is no standard pace that can serve as a reference. On this, Ziortza considers that "the pace of bike rides should be totally individual and according to each cyclist's physical condition. It is advisable to wear a heart rate monitor and not go outside the recommended parameters for each person during training. The first time you prepare for a challenge and if the goal is just to cover the distance, the pace should be calm and manageable. At all times, you should feel comfortable and gradually increase the time and frequency of your rides. This way you will adapt naturally".
What type of route to choose
You may wonder about the type of route to choose and whether it is better to go for a route with more or less elevation gain. "If our goal is to complete the 100 kilometers, it is most advisable to try to do it with little elevation gain, so that the route is more manageable", recommends Ziortza Villa: "Once the challenge is achieved, you can always repeat it by increasing the elevation and, consequently, its difficulty". Your training should have a similar terrain where you can maintain a constant and manageable pace for as long as possible. What you should discard from the start are very broken routes or those with a series of mountain passes. Once you have surpassed those first 100 flat kilometers, you can make the challenge more difficult by including a bit more elevation, a gentle climb, etc. Also, it is a good way to keep your motivation for this type of distance.
Food and Hydration: How often should you eat and drink?
Maintaining a healthy diet focused on your goal is essential. It is also very important to know when and how to consume food during the ride . Don't forget to eat and drink frequently, although you shouldn't overdo it either. Drinking water every 15-20 minutes (even if you're not thirsty) and having a snack every hour (bar, gel, mini sandwich, fruit, a gel) is a good starting point. Also, bring easily digestible foods that are rich in carbohydrates. Bars are a good ally to keep your energy stores in check for several hours. But you can also have fruit, such as bananas or grapes, which are easy to eat and provide a lot of energy. Also bring two large bottles of liquid (750 ml) or one with water and another with an isotonic drink. You can bring smaller ones if you're sure there will be fountains along the route. Don't skimp on the amount of liquid. Always bring a little more than you need, in case of unexpected situations. For Ziortza Villa, nutrition in carrera is a factor that is also trained: “During the preparation period for the 100 km, you have to plan very well the food and drink you will need in each training session to get used to them. It is always advisable to eat something every 45 minutes or every hour. As for hydration, you have to take into account the temperature and climate, but in general we will need to drink at least a 500 ml bottle with mineral salts every hour. We must put this into practice during previous rides and know the fountains or places where we can get more liquid.”
The equipment: essential accessories
To increase comfort during the ride, you can adapt your bike, whether it's a mountain, road, etc., with components such as a more comfortable saddle, ergonomic grips, or a thicker handlebar tape. Also choose specific gear both for preparation and for the day of the challenge. Don't change clothes at every ride, avoid experiments, and always use what feels most comfortable to you.
"On long rides, it is always advisable to wear gloves to protect your hands, warm clothing, a rear light so that you are easily seen in places with low visibility, and two bottles of liquid"
Ziorta also recommends taking the weather and temperature into account. "On long rides, it is always advisable to wear gloves to protect your hands, warm clothing, a rear light so that you are easily seen in places with low visibility, and two bottles of liquid. In addition, you should always carry basic tools on the bike (spare tires, tire lever and CO2 pump, and a multitool for unforeseen events). We also can't forget cash and a mobile phone. On the other hand, make sure your first long rides are with other cyclists. Also, don't forget to let someone at home know your route if you go out alone".
Is it necessary to make stops?
Do you have to do the 100 kilometers in one go or is it recommended to make stops? On this point, Ziortza recommends introducing stops in your training sessions as you progressively increase the mileage of your rides. "The first rides should be shorter and maybe it's not necessary to stop. But as we increase the distance, it's advisable to make stops. Above all because we will need to refill our bottles and we can take advantage to do some stretching and rest a bit". Making stops is a positive aspect, keep in mind that you are not competing and the goal is not to break any record, but to enjoy a long bike ride. That said, try to keep these breaks short and spaced out so that your muscles do not deactivate. For example, make a stop every 30 kilometers.
How to recover after a long ride
After training sessions and also after successfully completing your first 100 km bike ride, the recovery guidelines should be similar. Post-ride recovery is based on two main pillars: nutrition and rest. Both factors should be respected almost more than the training itself. Once you finish the session, don't wait too long to eat or drink. Have a decent meal, including foods rich in protein and carbohydrates, during the first hour and a half after training. "Recovery will be good as long as we don't exceed our limits", says Ziortza Villa: "It is advisable to do a stretching routine after each bike ride and eat as soon as you get back from training to recover your strength". Do stretches for your legs and torso before and after the ride and set, at a minimum, two full rest days per week. You can eliminate one of them by doing a more relaxed and short ride once you improve your endurance and fitness. "Spacing out bike rides by alternating rest days will also help give your body a break between training sessions, especially in the first days of the plan. As you get fitter, you will be able to link consecutive days of activity more easily without accumulating fatigue", recommends Ziortza.
Planning is the key
Completing your first 100-kilometer bike ride in a single day is a great challenge that will take you to a new level superior as a cyclist. It is not impossible and there are no barriers due to age or physical condition. With properly planned and progressively structured training sessions, anything is possible. But you will have to be consistent and make an extra effort to maintain motivation.