Century Ride Training Guide 2025: Your Complete Roadmap to 100 Miles

1. What is a Century Ride?

A century ride is the cycling equivalent of a marathon—100 miles (160 kilometers) that represents a true test of endurance, nutrition management, and mental fortitude. For many cyclists, completing their first century is a milestone achievement that transforms them from recreational rider to serious endurance athlete.

The term "century" refers specifically to 100 miles. A metric century (100 kilometers or 62 miles) is a popular stepping stone that offers a significant challenge without the full demands of the imperial distance. Both distances are worthy goals, but this guide focuses on the full 100-mile century.

Why Ride a Century?

Century rides attract cyclists for various reasons:

• Personal achievement: Completing 100 miles proves what your body and mind can accomplish
• Fitness milestone: Training for a century builds exceptional endurance
• Community events: Organized centuries offer route support, aid stations, and camaraderie
• Charity fundraising: Many centuries support worthy causes
• Adventure: Covering 100 miles lets you explore beautiful routes

2. Are You Ready? Prerequisites

Before starting a century training plan, you should have established baseline cycling fitness. Jumping into century training without this foundation increases injury risk and makes the process unnecessarily difficult.

Minimum Requirements

• Current riding: Comfortably riding 30-40 miles in a single ride
• Weekly volume: Riding at least 60-80 miles per week
• Consistency: 3-4 rides per week for at least the past month
• Basic nutrition: Experience eating and drinking while riding
• Bike fit: No significant discomfort during 2+ hour rides

3. 12-Week Training Plan

This plan assumes you meet the prerequisites and can commit 6-10 hours per week to training. The plan progressively builds your long ride while developing the fitness to sustain effort over 100 miles.

Weekly Structure

Long Ride Progression

4. Building Endurance

Century riding requires exceptional aerobic endurance—the ability to sustain moderate effort for 5-8 hours. This is built through a combination of long rides and consistent weekly volume.

The Long Ride

Your weekly long ride is the cornerstone of century training. These rides should:

• Be ridden at conversation pace: You should be able to talk in complete sentences
• Include nutrition practice: Eat and drink as you will on century day
• Simulate event conditions: Ride similar terrain when possible
• Progress gradually: No more than 10% increase in distance per week

Base Miles

Weekday rides build the aerobic base that supports your long rides. These don't need to be long—45-90 minutes is sufficient—but they should be consistent. Four rides per week builds more fitness than three big weekend rides.

Quality Workouts

While most century training is easy aerobic work, including some intensity improves efficiency:

Tempo Intervals: Ride at a "comfortably hard" pace (75-85% of FTP) for 10-20 minute blocks. This improves your sustainable power.

Sweet Spot Training: Riding at 88-93% of FTP builds fitness efficiently with manageable fatigue. Include 2-3 x 15-minute blocks in one weekly ride.

Hill Repeats: If your century has significant climbing, practice climbing at a sustainable pace. Focus on consistent effort, not speed.

5. Century Nutrition Strategy

Nutrition is arguably the most important factor in century success. Many riders who have the fitness to complete 100 miles fail because they don't eat or drink enough. You simply cannot ride 100 miles on breakfast alone.

The Numbers

• Calorie burn: Most riders burn 4,000-6,000 calories during a century
• Calorie intake: Aim to replace 30-50% of burned calories (200-300 cal/hour)
• Fluid needs: 20-32 oz per hour depending on conditions
• Electrolytes: 500-1000mg sodium per hour in hot conditions

Pre-Ride Nutrition

Day Before:

• Eat normally—no need to "carb load" excessively
• Increase carbohydrate intake slightly if desired
• Stay well hydrated
• Avoid foods that upset your stomach

Morning Of:

• Eat 2-3 hours before start
• 400-600 calorie meal, primarily carbohydrates
• Examples: oatmeal with banana, toast with peanut butter, bagel with jam
• Coffee if you normally drink it

On-Bike Nutrition

Recommended foods:

• Energy gels: Quick, easily digestible carbs (100-120 cal each)
• Energy bars: More substantial, good for longer efforts
• Bananas: Natural potassium and easy to eat
• Fig bars/cookies: Comfort food that many stomachs tolerate
• PB&J sandwiches: Real food option for later in the ride
• Sports drink: Combines hydration with calories and electrolytes

Sample Fueling Timeline

6. Pacing for 100 Miles

The single biggest mistake century riders make is starting too fast. The excitement of the event, fresh legs, and group dynamics all conspire to push you above sustainable pace in the first 20 miles.

The First 30 Miles

The first 30 miles should feel almost too easy. If you're using power, stay at or below 70% of FTP. By heart rate, stay in Zone 2 or lower. You should be able to chat with other riders comfortably.

Middle Miles (30-70)

This is where you settle into your rhythm. Maintain steady effort—not steady speed—across varying terrain. On hills, maintain effort and let speed drop. On descents, recover; don't hammer.

Final 30 Miles

If you've paced correctly, you'll still have legs for the final push. This is where properly trained riders actually feel strong while those who started too fast are suffering. Increase effort slightly if you feel good.

Power-Based Pacing

If you have a power meter, use these guidelines:

7. Essential Gear and Bike Setup

Bike Preparation

One Week Before:

• Full bike inspection and tune-up
• Fresh chain if needed (or deep clean existing)
• Check brake pads and brake function
• Ensure shifting is crisp across all gears
• Inspect tires for wear and embedded debris

Day Before:

• Pump tires to optimal pressure
• Lubricate chain
• Load bottles and nutrition
• Charge devices (computer, lights if needed)

Comfort is King

On a century, small discomforts become big problems. Address these before event day:

Saddle: Your saddle should be comfortable for 3+ hours before attempting a century. If you have any hot spots or numbness, experiment with saddle position or different saddles during training.

Handlebars: Good bar tape and possibly cycling gloves reduce hand fatigue. Move your hand position frequently during long rides.

Chamois: Quality cycling shorts with a good chamois make an enormous difference. Apply chamois cream for added comfort.

What to Carry

For organized centuries with support, you need less. For self-supported rides, carry more:

• Flat kit: Two tubes, tire levers, multi-tool, mini pump or CO2
• Nutrition: Enough for at least 2-3 hours between stops
• Hydration: Two large bottles minimum
• Phone: For emergencies and navigation
• Cash/card: For convenience store stops if needed
• Sunscreen: Reapply at rest stops
• ID and insurance card: Just in case

8. Mental Strategies

A century is as much a mental challenge as a physical one. Your body can handle 100 miles if properly trained—your mind needs to be convinced.

Break It Down

Don't think about 100 miles. Think about reaching the next aid station, the next landmark, or the next 10 miles. Many riders use this breakdown:

• Miles 0-25: "Just warming up"
• Miles 25-50: "Settling into the groove"
• Miles 50-75: "More than halfway, less than a metric century to go"
• Miles 75-100: "Just a long training ride to finish"

Dealing with Dark Patches

Almost everyone hits a rough patch during a century—usually somewhere between miles 60-80. Prepare for this:

• Check nutrition: Low points often coincide with nutrition deficits
• Change something: Stand up, shift to easier gear, adjust position
• Accept it: Bad patches pass. Keep moving forward.
• Use mantras: Simple phrases like "just keep pedaling" or "this will pass"

9. Event Day Execution

Pre-Event Timeline

• Day before: Pick up packet, review route, check weather, prep bike and gear
• Night before: Lay out everything, set multiple alarms, get to bed early
• Morning: Wake 2.5-3 hours before start, eat breakfast, arrive 60+ minutes early
• At venue: Set up transition/bag drop, use restroom, warm up legs

Start Line Strategy

Most organized centuries use staggered or wave starts. Position yourself according to your expected pace—not your aspirational pace. Starting with faster riders leads to going out too hard.

Aid Station Protocol

Organized centuries have aid stations every 15-25 miles. Use them efficiently:

• Know what's offered at each stop (food, drink, mechanical support)
• Refill bottles even if not empty
• Use restrooms—holding it wastes energy
• Don't linger too long—legs stiffen when stopped
• 5-10 minute stops are usually sufficient

10. Post-Century Recovery

The finish line isn't the end—proper recovery helps you bounce back faster and prevents lingering fatigue.

Immediately After

• Keep moving: Easy spin or walk for 10-15 minutes
• Eat: Consume protein and carbs within 30 minutes
• Hydrate: Continue drinking for several hours
• Stretch: Gentle stretching for major muscle groups

Days Following

• Day 1: Complete rest or very easy activity (walk, swim)
• Day 2-3: Easy spin if legs feel up to it (30-45 minutes max)
• Day 4-7: Gradual return to normal training volume
• Day 7+: Resume regular training

11. Frequently Asked Questions