How to ride a century - Beginner endurance cycling tips for Completing Your First 100-Mile Ride!
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- Опубликовано: 30 сен 2024
- Hello all, in this video I am embarking on a training ride to London. This is 105 miles so a century, but not a metric one! This is week 3 of my training block so the final work out pre rest week. While I'm riding this, I wanted to give my own tips to help anyone ride their own first century. YOU CAN DO IT!
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![Bike Your First [or next] 100 Mile Century Ride - 8 Easy Tips](http://i.ytimg.com/vi/dalxo0fFxKg/mqdefault.jpg)
I always like to do the train journey first and cycle home. Avoids stressing about canceled trains etc. and makes the final few miles be on familiar roads.
That’s a good idea actually
When I plan my route I always like to deliberately add some POI's.. Like some tourist thingy I wouldn't otherwise pass.. Especially when I ride Sunday mornings those places are really quiet. Makes the ride just a little bit more enjoyable :-) It's not about the destination, it's about the ride 🙂
Totally agree, why else do we do it, I love passing places like Stonehenge etc, all by my own leg power 😁
Nice ride and tips. I recently completed my first century in over 40 years here in Thailand. Its a big number but more than possible for most people. If I can do it at 62 then just about anyone can. JP
Hey congrats! Thanks for the comments, this is what I love about endurance it is indiscriminate of age and gender, where abouts did you ride? I love Thailand 🇹🇭
Dee mak mak na krub
First video of yours I’ve seen - nice style and down to earth. And nice just watching the view for a bit.
I’m based near Richmond Park so Windsor to there very familiar, but the rest looked mostly great too.
I’ve done multiple weeks bike packing but at 50 I’m doing less long rides, back in training though. I all your points are really good although many obviously need far more info to cover them. Certainly I’ve experienced most of the bad ones - bonking, discomfort, injury from ‘too much too soon’. Definitely a lot is mental especially if weather not good, parts of route unenjoyable/trafficy (always will be some no matter how well planned), someone has pleasant tries to ruin your day. So I personally prioritise quiet roads and scenic views, although moving more to travel now to get away from roads.
One comment was to train first, and ride back. Good idea but it’s often exciting to arrive in a new place, that’s why multi-days are good as you get the real sense of adventure rather than always arriving at home.
Would have loved to see what you ate, the cafe stops (if any) and the tough timings of your ride. Will be watching out for future vids! :)
Hey, thanks for watching and for the feedback. You’re right there’s a lot to pick apart and I will do over time I expect. On this ride I ate quite little and no cafe stop, I did think about that, and this was to help people with their first century. So kinda breaking my own rule but I’ve ridden quite a few so don’t need so much rest these days. Usually I would have a break but this time I had a train to catch :)
A good list, great video. If I can expand on two points. Eating before the ride; I'd say test how you react to a bigger pre ride meal. Nothing worse than starting out feeling bloated or uncomfortable. Stopping during a ride; a good idea but try not to let the stops last too long. It's incedible how much time you can lose, and it's much harder to get going after a long one. And finally; those last 10 to 20 miles do seem to go on for ever. Longer rides can be so rewarding. I really enjoy them and the feeling of achievment when arriving at a new distination.
Yeah I agree with you mate, definitely good considerations to add in. Maybe I’ll do a follow up at some point adding in the tips you folks have mentioned 👍 have a good one
Wait I thought Englishmen use like the metric system or something
It’s a funnily little island mate 😁
Here’s a tip. Please get into real content before almost 8 minutes. The images are ok but really, it’s just too long. I know I can speed up or jump forward, but please remember that viewers don’t know when real content is going to start. I have a question about tip number 2, sorry if im being a bit dense but what do you mean by volume?
Volume means amount
@@andycultracycling well yes, I know that :). But increase the volume or amount of what? Distance? Time spent riding? Cadence? Calorie intake? Something else?
I'm 55 and aiming for CTS [Chase The Sun] 205 miler next year....it's great to set goals - it gives you motivation ! Long term aim is to do the Dragon Ride probably in 2025.
Hey, those look like great events, I know people that rode them. Thankfully with endurance, age and gender really seem to make little difference, you’ll crush the events 💪
Super super useful! I've got Chase the Sun to do this year (207 miles) Thanks for the great videos!
Nice, that looks like a really good ride
100 miles is always a tough challenge! I enjoy 100km more. Although i have done many 100 milers.
It’s a good day out that’s for sure :)
Hi Andy - I’ve enjoyed your videos. I also live in the south (Basingstoke) and am a year into cycling after a long layoff. Would be great if you could cover how you structure your training - what your week looks like for workouts and how this changes over the year. I’m also interested in nutrition and what you’re eating on the bike. Thanks again and looking forward to more of your videos!
Hey, thanks so much for the feedback, I’m really pleased people get something from them as it’s all so new to me. I guess there’s a bit to go over there and I’ve only briefly touched on to some of those points. I’ll cover in more detail for sure. Training wise I think it tends to change each year as I get better at knowing what works for me but in terms of 2024, I’ll for sure lay my plans out in the new year once my events are fixed in and I have visibility of time frames etc. nutrition wise I’ll cover for sure, this is an area I feel I made a breakthrough in 23, so there’s a whole video in there too which I do plan to make :) thanks again for the comment and watch etc :)
How long are your cafe stops? Just enough time to finish your cup?
I rarely have cafe stops as the days are so long already, but if I do then just long enough to eat and drink something really
@@andycultracycling Thank you!
Congrats on the ride in the UK with stops, narrow roads, traffic. Much easier to do in Spain. I have done many 100km ithout even stopping once and you have sun as your motivator.
Very good music by the way.
#11 do your long rides with 1-2 riders of same endurance to talk and motivate each other.
#12 lots electrolytes without carbs for me that fuel the ride
#13 in Spain we have lots of hills, plan your ride to be less than 1% average of your distance. For a 160km ride, i will plan a ride less than 1600 meters, that will help you
Hey, thanks for chipping in with suggestions mate. I am jealous, of the Spanish terrain, and the tips will help people :)
1st vid I have watched , subscribed now. Good tips I would just add in the leave no doubt bit to check bike for serviceability the day before - tyre wear, chain lubed, brake pads not worn etc
Thankyou bud, and I would agree with you yes, didn’t factor that in but I do my own maintenance so very careful with that, thanks for chipping in :)
I visited Southern California once for the "Amtrak Century." You ride from an inland city train station to the Ocean and then down the shore line then catch the Amtrak train back to the station. It was brilliant.
That does sound brilliant, I’ve been to SoCal a few times but never took a road bike sadly
ive been trying to get a century in as winter comes in Finland, thanks for the nudge! Great video.
Thankyou mate, and go for it, treat yourself :)
Nice video with some great tips. I completed my first imperial century ride earlier this year on my 63rd birthday. My preparation was key. I planned my nutrition, hydration, route and rode to manage my heart rate. The heart rate was key for me. i ended up finishing within 5 minutes of my estimate. I rode 50 & 60 mile preparation rides in advance to make sure I worked out all the details. I didn't count, but I think I hit each of your tips.
Nice one mate, I bet that was a good ride? Have you got any other rides planned? Thanks for watching 😁
@@andycultracycling I may try to do the Festive 500, but going to try and take some time off over Christmas & work on a plan for 2024. Maybe another multi day ride. I have to have something on the books, or the motivation falls off the cliff.
I am the same myself, I'm considering the F500 now too but questioning just how festive it really is haha @@Jeff.Slavich
you just have to be prepared to be bored long enough to complete the distance. its not that physically challenging
I’m rarely bored myself, there are ways to make it more challenging and less boring though
Haha !! I just did 109mi. beginning in downtown Los Angeles = a sketchy 27mi. exit to say the least + nothing boring about it at all.
Pick a route that isn’t boring
@@AlanCallow i just find being in the saddle for that long and not racing boring. I would honestly give up due to boredom if i didn't have to put the miles in during training.
I never felt bored on my bike either I do 30 miles/100.
Planning on doing my first 100 mile ride next year. I’ve done a few 100 K rides and feel exhausted after tho I think most of it is in my head. Well done riding on those ( for me) busy roads. Here in the far north of Scotland we are very lucky to have a lot of almost traffic free roads and great scenery however we can’t rely on being near a train station or getting a phone signal if things take a turn for the worse. Thanks for the tips especially confirming that it’s not just me who struggles with the last hour of the ride.
Hello mate, I’d say it probably is mental most likely if you’re at 100k already. It’s a push but if you eat plenty and plan a good route it sounds like you’re ready, have a good ride mate 😁 let us know how it goes
It really bothers me when someone is cycling and holding a go pro in one hand but i understand. It just gets under my skin . Lol. i have issues 😅 I'll try to watch
🙈 sorry, I promise it feels a lot safer than it looks actually 😬
Great video, thanks Andy.
Thanks for the comment buddy, it’s all new to me this, but I’m really pleased some people are getting something from them :)
Great video and tips, thanks! I've been riding for about 6 months and completed my first metric century on the weekend, pretty chuffed with that, but still knackered today!
Was wondering if you'd think about doing a follow-on vid to tip 10 and show what you pack and for me more importantly, how you manage to pack everything for your long rides.
Cheers!
Hey, congrats, it’s tiring but I bet you feel great for it now? The tiredness side gets easier too. RE packing I think I may yes actually, if you’re interested though in my PBP videos I did a breakdown of my kit for a 1200km. For general kit yes I think I will actually, thanks for the suggestion 👍
@@andycultracycling Yep, it does feel great, really keen to start progressivly working towards the proper century now. Will do 10% more distance each time as you advised.
Thanks again and I'll check out the PBP videos :)
Ah good stuff mate, I’ve had a lot of injuries to work through and that’s the safest way I’ve found. I know people that got excited and then injured, including myself 🤣
Thou I don't always resort to using them, I carry an extra pair of socks & a set of bibs > serves a "refresher" when your already a bit tired.
Cheers + subscribed.
Thankyou mate, believe it or not that’s exactly what I did half way through PBP it feels pretty luxurious actually, good shout 👍
What gets me about these fit/super fit people is how they forget how hard it was at the beginning to get fit.
Last year I was riding about 40-60 miles on a Sunday.
I started to add 5 miles or so to each Sunday ride, 55 miles, 60, 65......
I got up to 101 miles, I did it twice.
It took me 11 and a half hours to do these rides.
It was bloody hard work.
It was definitely not as "Easy" as he makes it out to be.
I am 57 and a good 40+ pounds overweight, just over 18 kilos.
My bike and I have an approximate combined weight of 17 stones, 108 kilos.
Hey, thanks for the comment. I’d say there’s two things there, I’m trying to encourage people to try this and explaining that there will be low points and challenges to overcome, that is the message I’m trying to convey. I wouldn’t call myself super fit, but I’ve been riding endurance years, so it’s easier than it was as I do it very frequently. A possible misinterpretation of the message, it’s supposed to be positive encouragement and help. I’ve not forgotten how hard it was I talk about that in the vid 👍
Thanks for sharing your tips Andy👍🚲🤗
No problem buddy thanks for watching 👍
A Yorkshire Century would need a dedicated video ;-)
Tip No. 11, bring an e-bike
that Windsor area was beautiful. i would add to your list to have a proper long distance Bibs. That was the only thing that was limiting my long distance rides. Once i got better bibs, the long distance enjoyment started (perhaps add on that some chammy cream)
It is lovely over there, what bibs do you use? I am trying some Albion cargo bibs right now
@@andycultracycling I have Gore C5 for short rides (till 80km)and Assos Mile for the long ones. Quite a huge difference but it comes with a high price. Best straps and obviously, the chammy
Great video.I always pack a spare cleat on any ride over 40mi.
That is very thorough, there must be a disaster story behind that 🤣
@@andycultracycling halfway through my second 100mi ride cleat snapped in the middle of nowhere,wasn’t cool😂Was on a ride this Monday and same happened,this time I had a spare👍
That sounds like an actual nightmare 🤣 3rd time lucky?? Have you tried mtb shoes? I like them for durability, better cleats that’s for sure
I admire your channel but your diet is not good mate. I fear for your health. The problem is every time you spike your blood sugars you are also spiking your insulin first, & even though your blood sugars come down the damage you may be doing via inflammation is not good. Human beings are not bunsen burners. We are more hormonal and the "calories in & calories out" paradym is not true. The reason why you have to eat every 30 minutes, when you're on the bike is because your body is not in true energy efficiency, You're using suagrs & carbs, you'd improve your endurance if you burn fat (ketones) instead. I would do some research on ketogenic diets. Look at the work Professor Tim Noaks is doing with ultra-endurance athletes in the keto sphere. You may want to test your fasting insulin levels, along with your HbA1c. Just because you cycling hundreds of miles does not mean you are not pushing your body towards diabetes. I have been tackling my own health issues the past year & have had phenomenal results by adopting to keto & changing my mindset.
Interesting, based on that then what kind of things would you eat on the bike?
@@andycultracyclingthey don’t, that’s why they can only ride zone 1, the second they step on the gas it’s game over.
One extra: eat every half an hour and most of all drink!
Very true mate, thanks 😁
UK looks like such a nice cycling country. Loads of country roads and actual bike lanes in town!!
England looks beautiful!
It certainly can be mate
Hey Andy, nice vid! what music did you use on 1:28?
Hey, thanks a lot, I use a site called artlist and their music won’t hit me with copyright. I can check the song name later if you like?
@@andycultracycling would be nice if it isn't too much trouble.. furthest i've ever gone is just 2 miles short of a hundred. 2024 i'm going to beat that.👌
Hey, it’s called zero gravity by dono. Your 98 miles sounds like my first attempt, so close but sometimes you gotta know when to draw the line 🤣
My metrics are in kilometers and I stopped at 156 😂 thanks for looking up the song!
No problem mate 👍
Hi Andy are you on komoot?
hey, I am yes but only really for routeplanninbg, I'm Civiceg3 on there I think
What are you on about mate we see the deer everyday in SE London. Also, why don't you link your route in the vid? ta.
Hello mate, thanks for the suggestion actually that’s a good point, I should add the Strava link in, this is all new to me, and first time I saw the deer in Richmond park myself, really cool, have a good one
Cheers. Enjoy it mate. Come ride some cyclocross with us next season. @@andycultracycling
Sounds muddy mate 🤣😬
@@andycultracycling I consider myself more of an endurance/randonneur rider myself - lovely vid! I don't usually stop for coffee on my longer (100 km+) rides as i feel it makes it harder for me to get on the bike again :D - I do get to-go cups though. Also, don't let yourself pressure into sharing strava data - Remember, it's your privacy :)
really enjoyed that, thanks
Thanks for the comment and glad you enjoyed it 😁
Love your videos
Thanks for watching my friend 👍
For those that are curious, the music is "Taste Like Poison" by Evgeny Bardyuzha
Yep 👍
Love the music
Thanks mate 😁
Great insights. I'm enjoying your videos. Love the music.
Thanks mate :)
Which Mason rig are you riding there?
Hey, I ride a definition, absolutely love the thing. You know Mason then?
@andycultracycling hi, yes I was looking at Mason, but the geometry wasn't quite right for me. Lovely bikes, though, and perfect for UK 4 season riding. Went with a Fairlight Strael v3 in the end.
I know FL actually, you’re happy? I live fairly close to the mason barn luckily so went to see them and try one, thankfully as the geometry was funny actually, I ended up sizing down weirdly
@andycultracycling yes I really like the Strael. Very easy to live with and service, whilst being versatile. Sometimes, on a climb, I notice the heft of steel, but I think it's not that big a deal and probably just a trick of the mind. Otherwise it zips along nicely and easily keeps up on the club run.
Hello what sort of speed do you average?
Hey, it really varies, in winter I’m mostly chilling so could be 15-16mph. But I rode this route, in the summer, on my tarmac and was 105 miles at around 21mph
@@andycultracycling That's quick ! I rode my first 100 mile ride a few weeks ago, Somerset Levels with some Quantocks, Exmoor & Blackdown Hills. 170k with 2310m elevation, averaged 16.8kph moving but overall my average dropped to 13,3kph.... must stop less and ride faster !
@@marcusnewey8287 It's not about the speed but about the ride :) - It took me 10:30 hours to get through my 218 km ride (2.5k m elev) . don't worry about it and just enjoy being out there!
This is very true, speed is the least important aspect for me, unless you’re training for that specifically, it’s very easy to fall into pushing just for ego sake which is no fun really 👍
@@andycultracycling Yeah, I had a great day and really enjoyed the ride, wasn't too concerned about the Av. speed on the day, just thinking of entering some audax's and was a bit surprised how far short of the required average I fell.
Nice video! What camera do you use? No wobble or anything!
Thanks :) I know it’s really satisfyingly stable, it’s a dji osmo action 4. It has a mode called rocksteady which really works 👍
@@andycultracycling do you need an additional microphone with that? Thanks for the reply. I subscribed. I cycle quite far around Taipei. Normally 1000km a month.
No no separate mic, I added some fluffy things to help with wind noise, it’s not bad so far. Taiwan is beautiful I’m jealous
Can I?😢😊 thank u!
Absolutely 😁
Lovely video. Thank you. As an unfit, overweight 60 year old who has done a couple of tours based on slow and steady, I am stunned by your speed on the road. Great eye opener and I will try to up my game. Cheers.
Just enjoy yourself buddy that is the main thing :)