How To Ride 100 Miles On Your Bike When You Haven’t Done The Training

How To Ride 100 Miles On Your Bike When You Haven’t Done The Training


– Sound familiar? You’ve signed up for a hundred mile ride. And maybe it’s for charity but you haven’t been able
to get the training in and you’re nervous. I mean, you’re really nervous. – Yeah. It’s not surprising really because riding a century
is a pretty big deal but we think we can get you round one if you follow this advice. (upbeat music) – On one hand, we want to make this ride as easy as possible and we can do this by making sure our bike is in tip-top condition. So start off by making sure our chain and gears are clean and make sure our chain is moved up. If a chain is rusty and dry, then it’s going to rob
you of precious energy. Then, we’ll look at our tire pressure. I would go for an 80, 90 PSI and that’s a good ballpark for a road bike but it totally depends on your weight. You don’t want to be too soft because that will also
rob you of good energy or you don’t want to be too hard because, frankly, that’ll
be far too uncomfortable. And then, we want to make
sure our bike is clean because, after all, a
clean bike is a fast bike. (upbeat music) Now, this is super important because, ultimately, food is fuel and you need to make sure you keep eating and drinking throughout your bike ride. But before you set off, think really carefully about what you put in your pocket. Yes, sports nutrition products are great and they pack the calories needed and are easily digestible but we would suggest you go for some solid normal foods like jam sandwiches,
flapjacks or even oat bars and that seems to work
really well especially if you’re not used to those
sport nutritional products on your stomach. And on that last hour, if
you need an emergency kit, why don’t you take a gel. (upbeat music) So the first thing to do
on morning of the event is to check the weather. The
last thing you want to be doing is carrying around wet weather kit if there’s no chance of rain. 13 degrees and sunny. Perfect. Make sure you’ve got
good kit that fits well and is comfortable because the last thing
you want to be doing is riding an ill fitted kit ’cause it’ll slow you down. You might feel like wearing Lycra but if you can grin and bear it, tight lycra really does work and it’ll make your riding a lot better. (upbeat music) Keeping your undercarriage as comfortable as possible is also paramount. But if you haven’t done
a ride of this length, then you might feel a little bruised at the end of the day. But don’t worry because
you will get through it. One thing you can do that will prevent any chaffing or unwanted irritation is to use something as
simple as chamois cream. Think about it as a
lubricant for your bum. I personally don’t use it but some people really find it helps. (upbeat music) We can’t stress how much of
an effect this will have. Even if it’s only one rider, it’s the equivalent of taking your 100 mile ride and
taking it down to 70. As long as you keep nicely tucked in behind the rider in front making sure you’re saving as much energy as possible and giving you the best chance of getting around your 100 mile ride. (upbeat music) – That said, you need to
be really conservative with your own pace. So if the person whose
wheel you’re following goes a little bit too
hard for your upper climb, you need to be prepared to back off and let them go. – So try riding the climb at
a comfortable pace for you. This stops you burning precious energy more quickly than is necessary. – You can think about it
a little bit like a car. You’re going on a long journey and you only got a limited amount of fuel. If you start accelerating really hard away from junctions or
going really fast up hills on the motorway, you’re
going to burn through that patrol really quickly so you need to drive efficiently and it’s exactly the same
when nursing your body around a century. – So be conservative and sick to a pace you’re comfortable with the entire way around your hundred mile ride. (upbeat music) – Despite those tips, the 100 miles is still sounding a little bit daunting. So why not go for a 25 mile ride instead and then just do it four times. – Yes, sounds stupid but it works, not only physically allowing
you to grab some food and have a nice respite,
but also mentally. We can all do 25 miles,
so don’t worry about it. And before not too long, the
ultimate goal will be in sight. – That’s right. Make the most of the
little break that you get between your 25 mile rides. Take on some food. Maybe fill up your water bottles and mentally reset before
you start the next leg. The only thing I would say
is you probably don’t want to rest for too long between 25 mile rides because it is going to be a big day anyway and if you start adding in loads of rest, you might actually find you
start to run out of time. – Know as the day wears on, you might find you stiffen up. So try to be disciplined, and maybe keep those breaks to around five to ten minutes before you get going again. Right, I reckon it’s time to get going. – Already? – It’s been 10 minutes. – Man, time flies. In summary then, the first step is to try and make that 100 miles as easy as possible. So you make sure your bike
is in tip-knot position. You make sure your clothing
isn’t going to hold you back and you make you shelter from the wind as much as humanly possible by following a rider or
riders in front of you. – Then you need to think
about your own ability. So fueling up as best as possible and being conservative in your pacing. And don’t forget to shave your legs. – Hang on a minute, mate. I thought we established
that we weren’t going to recommend leg shaving, it really doesn’t make much difference? – Really does. Looking good. Feeling good. Going fast. It makes sense. – We’ll carry this debate on a little bit later on. In the meantime, please give
this video a big thumbs up. Best of luck in your century quest. I’m absolutely positive that you’ll make it round. Just follow the advice that we’ve given. And if you would like a
little bit more information about the nutrition side of things, which is super duper important, then we’ve got a video
devoted to that subject. You get through to it just down there.

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100 Comments

  1. The biggest problem is your ass!! 100 Miles is a LONG time in the saddle and my ass would be thrashed, if I tried that distance.

  2. Shave your legs?? I used to do that, but then, guess what … I realised that shaved legs only appeal to other guys, some of whom are of dubious orientation – I have no desire to appeal to anyone other than the girls!😉😉

  3. GREAT info, I've got a 60 mile gravel grinder coming up in 2 weeks. Having trouble getting enough miles on my legs and butt before then.

  4. 100 on a decent road bike should be a piece of cake, i do that on mtb just because. just charge your phone, add good music, throw a bunch of gels and drinks(i prefer gels, harder stuff is harder to consume, dry and sticks to your mouth) in your pockets and your bike and go, grab a few hamburgers midway, if your stomach can take it grab an ice cream cocktail(be careful, milk based stuff might come out way too fast if you use them while training) and just enjoy surroundings. and that comes from a fat-ish guy who hasnt been riding for ages – last season was first i restarted riding more seriously.

    100 isnt hard, just do it

  5. I think pacing was the most important point for a century cyclist who is short on prep. — Here are a few of more suggestions: (1) Plan to leave early. If your century is an organized event, be at the start line at the earliest allowable time. That way you'll have more time to complete the route and will be better-positioned to maintain a reasonable pace for your fitness level. (2) Each time you stop, take a few minutes to stretch. It will help you avoid muscle cramps. (3) Be extra-careful to stay hydrated. Since you're not at your best fitness level, dehydration will take a greater toll. (4) Familiarize yourself with the route beforehand. If possible, enter it along with turn-by directions into your cycling computer the day before. The last thing you want to do is get lost and be forced to expend energy you don't have.

  6. #askgcnanything – can you please show us how to stuff our shorts and stand like that next to our bikes to impress the ladies…

  7. correct me if I'm wrong but I thought it is a common superstition among pros that you never shave your legs day-of. personally I like to do it a few days or a week out just so I'm used to that weird feeling of the wind on my bare legs.

  8. Great video and advice. Bit off topic guys but where did you film this? It's obviously Spain but looks very familiar to me where I have been riding inland of calpe and up to relleu etc.

  9. I did 225 miles in two days without any training. But I was also 17 playing soccer, swimming and basketball. Ass pain second day when we woke up to do the last 105 miles was the worst thing. Today I can't have two beers night before 50 miles ride.

  10. I’ve done this. It’s not that bad. Just lots of pickles and Gatorade. And some good mates to help you pull through.

  11. Thanks for the advice.. I booked a place on the 312 next month and due to poor health haven't trained properly.. The last time was hellish but I did find salt tablets helpful to stop cramping..

  12. i have never ever trained, and have done a century ride twice, but not extremely tired, is it because of the happiness and proud feeling?

  13. I didn't read all the comments but in the video they didn't really talk about hydration. I think that is very important too.

  14. I thought this was supposed to be "how to wing 100miles with no training and as little preparation as possible".

  15. Learn from experience on a long distance sportive:

    Don't cane it like it's your 10 mile commute for the first 30 miles.

    Don't suck the wheel of someone who is obviously faster than you.

    If that hill gets too much, just stop, there's no shame in it and you won't be the only one.

    Accept that probably between miles 50 and 70 you will wonder just what the ** were you thinking??

    Learn to understand that the quantum physics of space time will impose a degree of elasticity on the last part, and thus the distance between the sign that says "5 km to go" and the finish line is the square of your desire to get the hell of this damned two wheeled monster.

    Wear that cheap piece of lighweight mass produced bling like it's solid gold.

  16. I rode 110 miles without having cycled in 2 years. Found this video too late, but it was alright. The next day I rode 70 miles.

  17. I did a 50 miler on my tod and cycle probably half that distance once a week if that. I stopped a couple of times for a pint and it was a great day out. I felt pretty fresh at the end.

  18. If I shave my legs, I will have to shave my whole body because I would just look funny with no cloths on

  19. After my first century I thought I was going to die. I trained, but not enough. I don’t recommend doing one without training.

  20. Still doesn't answer my question. So after carbo and water intake… U gotta drop a duece eventually. How and where does the cyclist do this discreetly? You know mile 75 cramp in lower ab, you take a break, 5 min. Break…ears ring, tunnel vision and BAM turtle head poking out the Lycra. Whoo buddy! Doom

  21. I've got a double century coming up in 2 weeks. I've not managed to train half as much as I would have liked. I'm shaving my legs. I don't care, every watt is going to count over that distance!

  22. Check the weather: did that yesterday. Forecast said it was going to be 23 °C, no chance of rain. So didn't take any waterproofs (planned distance was around 130 kms).
    By the afternoon it was lashing down, no chance of stopping..

  23. Ride London to Surrey 100 miles tomorrow.
    I did 22 miles on the 28th of may and 40 mins on an exercise bike last week.

    It's for charity so I'll try and complete it.
    My plan: eat well, hydrate well, and pace myself.

    I'm not sure how my ass will feel though!

    I'm 93 KG so dread hills.

  24. Did the Ride 100 yesterday, only did 45 miles as my max as training, new baby gets in the way. No training, just commuting each day 6 miles total. Just rode sensible, tried not to go off to quick and managed my ride to my heart rate to ensure I didn't push to hard, except for the hills. Then freewheeled on the way down them to recover, also a few stops to take a breather helped with correct fueling.

  25. Get an early start. As a cyclotourist I get everything ready the night before so at first light i.e. before you even see the sun begin to rise I can start eating some miles up. For which you will be rewarded by the dawn chorus of all the birds singing. Breakfast is in the handlebar bag in case you were wondering…
    Also take some soothing nappy powder and creams to look after your bum, because a rash willl turn even the most expensive saddle into a prickly pear cactus.

  26. I started active cycling this year in april and i ride about 4-5 times a week between 30 und 50 miles and once every 2 Weeks i go for long distance rides. The first time i rode 100 miles was on a 40 years old Olmo Gran-Prix Bike where i lost my gears after 70 miles. My goal for this year is a full TDF distance in the Alps with 145 Miles and do it under 10 hours (Systemweight=240 lbs) 😉

  27. Easy ,cycle 100 miles , i was very ill ,doctors useless decided to train my way out of illness at 50 , 80 miles round trip to beach no training , just by beer lay down after , the fact it kills you is immaterial , thats for wimps

  28. THIS IS REALLY DUMB ADVICE
    from Dumb and DUMBER.

    No mention of getting a health check before you even try this? 😠.
    I wonder how many heart attacks you guys have just endorsed?.

    Well done guys.

    Next time, try to think about the effects of the advice you give.

  29. most important thing is pacing and learning how to utilize your gears… beginner mistake #1 is not downshifting properly before you go uphills… im still making that mistake "ohh just a small hill, i can take that one easily in this gear", well my Legs think otherwise after… When i started out cycling with a friend, i started off with 50km… we did it in 12-14km/h. And i felt like dying after… just the next time i properly downshifted i felt like i could do another 50km…

  30. I did my first and longest bike tour of 180km a few weeks back, total riding time was about 9hrs, the complete trip lasted 14hrs as I visited two lakes, went for a swim and got surprised by a summer storm….
    I went alone and on my way back the last 40km were excruciating, my bum was hurting and my motivation was almost gone, so I had to dig deep and push myself hard….
    Eventually I made it home ^^ would do it again, but with better gear next time…

    I am Trekking bike rider and really love doing it, but sadly its hard to find friends to come along on long rides, but I'll keep pushing myself to get better 😁

  31. Chamois cream notwithstanding, you should thoroughly clean your butt, perineal area and inner thighs before a long ride and make sure your chamois is clean and dry. I might even consider an antiseptic powder if the day is going to be hot. After 100 miles any bacteria or irritating matter that start in contact with your skin will have been thoroughly rubbed into your pores, and you'll be riding on an inflamed rash.

    Also have a competent shop or friend who knows what he's doing check your bike to make sure the seat, stem and handlebars are correctly set up for you.

  32. Did my first 100 miler in July alone. Went through over 5 liters of water. Left mid-day and developed heat rash. Oh yeah I was wearing running shoes. No more though , now I am clipped in. My back side was cursing me for a few days. I had fun 102.2 miles . Only cyclist know the joy, others just said,,, YOUR CRAZY !!

  33. You missed the most important thing – hydration.
    And also, without any training… but you mean someone who regularly rides 25-50 miles anyway, right? Because if I tried to take my wife on a 100 mile ride, there is no chance in hell she would make even half the distance.

  34. Riding a century is complete retardation. If you cant get your jollies from daily rides than take up swimming. Not even three miles would kick your ass…and five, dont even try it.

  35. Changing positions, and getting off the saddle to give muscle groups some rest are keys for an endurance ride because bum, hands and shoulders are going to get fatigued as well – standing up for a bit in each (half) hour of riding can really help prevent getting so sore in spots that you can't face the thought of continuing – if you wait until you are sore, it is too late. They apparently forgot that they had to learn that lesson.

  36. Some useful tips, but they neglect to mention saddle soreness and neck pain, which are the my main limiters when I haven't been cycling. Not much that you can do other than get some time in the saddle to prepare. Yes, you can do it. But going into a century without ramp up and saddle time is a bad idea. A better video would be a training plan 4-8 weeks to prepare for your first century.

  37. In my mid twenties without any training before I once rode 130km in one day on a young brother's bike with a single speed and 24" wheels (Ereliukas). I ate sandwiches with meat, drank about two bottles of lemonade for a whole ride and same evening rode another 10km to lake for a swim. I wish I could drop some decades off my back!
    EDIT: km. That were mere kilometers not miles.

  38. I too would be nervous – 160km?! Here's a tip, go to a country that is modem enough to use metric system and do a 100 *kilometre ride instead. Save yourself some mileage, energy, visit another part of the world and get kudos for doing a Gran Fondo.

  39. Research your route and choose something that is relatively flat. A few years ago I did my first century ride. It was on my bucket list and the time just never seemed right. I ended up having a free weekend but unfortunately hasn't trained much for it. I couldn't find anyone that could join me so I made sure that my equipment was in good shape, researched the best routes, ensured that I had good nutrition before and during the ride, and took advantage of my aero bars. I left in the morning with a full phone charge and checked in with my wife at regular intervals. I finished my 113 mile ride tired but smiling. Conversely, I once bonked on a 30 mile ride because I hadn't eaten all day. Don't underestimate the preparation that goes into a long ride in addition to the the physical training.

  40. Best advice would be don’t! It will be a suffer fest, but breaking it up into shorter circuits, mostly on the flat will help. But ultimately your bum, legs, neck, back, arms will hurt and more so if you ride on your own.

  41. Although I enjoy the GCN vids, on average, this one is silly, and I don't know how they address this seriously. If you haven't trained for a century, you aren't making it, unless you hold onto a car, or you take all day. At 14mph, that's still over 7 hours on a saddle, and I just don't see the average person willing to suffer through that, bum butter or not🤔
    So, best advice? Do 25 miles, then 50, then 75, and then give the century a go.

  42. Besides the general fitness of the cyclist, a lot depends on the terrain, weather, and design of the ride. If it's something called "The Fair Blue Skies Ice Cream Social Ride" with 0.0 feet of climbing then go for it. If it's called "Epic Death March Through The Seven Levels of Infernal Hell" and has 20000 feet of vertical gain then you should probably stay home. I think any reasonably fit person could do 100 miles on pancake flat smooth tarmac under sunny skies with low humidity and minimal wind. It might take 8 hours but they could do it. Just like almost any healthy person could walk 26.2 miles and complete a marathon in similar conditions.

  43. Helpful. Last I did is 65K. I wanna go ahead and do my first 100K. I consistently do 25K to 40K on my mtb on the road (coz i live in a city of potholes and the road bike isn't simply practical.)

  44. I did 116km yesterday. Completed it in 4 hours and 40 minutes. Had 3 times soaking rain on the ride. The last 20-25km my butt was in pain, legs felt like they could commit suicide at any point and just stop working but i made it.

    I ride alot myself and i trained around 3 weeks for this ride. And i would urge people to not do it untrained or unprepared. Just train for a few weeks with gradually longer rides before the big one.

    It will really help you to move your limits both physically as well as mentally. Because those last 20km you have to shut off your mind and ignore every bit of pain/discomford

  45. take enough "bits" to repair 6 punctures and 2 chain splits and someone with a van >>>phone No.(just in case u get 7th puncture) go to local £££ shop , buy those really big sponges , cut them into 3 pieces and shove one piece down the back of your jeans/shorts , job done /ass saved (cheaply)

  46. Another issue you can run into and I can tell you from personal experience. Hydrate the day before and hydrate through out the ride. And be prepared to be out there over 7 hours burning up to 3-5 thousand calories. Fuel up and stay hydrated.

  47. I've run a dozen marathons and a few ultras. I'm finally getting into biking for the first time. I have never owned a street bike. I just bought a Cannondale Synapse and my first bike ride will be a 100 miler. Am I taking it too lightly? My cardio is in peak condition so I think it will be easy.

  48. Err… Sorry for bringing up the topic again… Do it with a recumbent. If there are serious climbs, ride a trike with very short gears, and clamp your feet quite forward on pedals. You can take all the time you like and keep smiling

  49. Just did my first 100k in Rotterdam a couple weeks ago. Had friends in the group who were much more experienced and fast, so it was a much higher pace than I war ready for. Kept with them until maybe the last 5k. Pretty proud overall, 3:50 total time, pretty exhausted at the end. Good times!

  50. Friends invited me for a ride and it was my first time. We finish 75km in one go and I could even more. Am I natural?

  51. I have become fond of the following recipe: dates paste (ground up dried dates, they come in bricks), peanut butter and rice. I fill up tortilla-type wraps with this stuff. It's quite delicious. I'm always tempted to eat some and that's a big part of why I settled with this.

  52. I bonked HARD on my first century at about mile 80, the looks I got rumugging through the candy aisle at the gas station were classic. I have done a couple since then, though none since my knee replacement. That is next springs goal.

  53. I was out yesterday battling 40 km hr head winds with 30 km hr cross winds. Definitely not a good day to attempt 100 miles lol. Make sure to ride the first 80 km into a small head wind and ride back 80 km with the wind on your back 😂.

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