When I first started cycling again, over a decade ago, my first ride back was about 30 minutes – and I ached for days! Since then, my longest ride has been from London to Manchester in one go, which was approximately 220 miles (360km). So, at the risk of sounding like a show-off, I’d like to think I know a fair bit about starting as a newbie and building up to become an endurance cyclist!
Hitting the 100km mark is a huge achievement in any cyclist’s journey. Whether you’re training for an organised event, a charity ride, or just aiming to push your limits, reaching triple digits on two wheels is something to be proud of. But if you haven’t done it before, it can also feel slightly intimidating. The good news? With the right approach, anyone can build up to 100km without burning out – and actually enjoy the process along the way. Here’s how to make it happen, step by step.
Build Your Base Mileage Gradually
The biggest mistake newer cyclists make when aiming for 100km is ramping up too quickly. While the enthusiasm is great, your body needs time to adapt to longer distances. Start by increasing your weekly long ride by about 10% each week. For example, if your longest ride is currently 40km, aim for 45km next week, then 50km, and so on.
This progressive build gives your legs, lungs, and even your saddle area time to get used to the effort. It also reduces your risk of injury and keeps your motivation high. Remember, consistency is more important than heroic one-off rides. Think of your endurance like a bank account – you’re making regular deposits, not trying to win the lottery.
Schedule One Long Ride Every Week
Your long ride is the cornerstone of your training plan. This is the session where you’ll build endurance, learn how to pace yourself, and test your fuelling strategy. Aim to do this ride once a week, ideally on the same day so it becomes a routine.
Keep the pace comfortable – you should be able to hold a conversation without gasping for air. It’s not about speed; it’s about time in the saddle. Use these rides to explore new routes, listen to podcasts or music (if it’s safe only!), and enjoy the scenery. Make them something to look forward to, not dread.
Mix Up Your Midweek Rides
While your weekly long ride is key, your shorter rides during the week are just as important. These can include:
- Recovery rides to flush out the legs
- Interval sessions to boost fitness and climbing strength
- Tempo rides to practise riding at a steady pace
- Hill sessions to improve power and stamina
Even 30–60 minute sessions can add up. The variety helps prevent boredom, builds a more rounded cyclist, and improves your ability to recover. Plus, it keeps the training fun and engaging, which makes you more likely to stick with it.
Practise Fuelling And Hydration Strategies
One of the most underrated parts of long-distance cycling is nutrition. Running out of energy halfway through a long ride is not fun – and it’s totally avoidable with a bit of planning.
Start fuelling before you feel hungry. A good rule of thumb is to eat a small snack every 40–60 minutes. This could be a banana, an energy bar, dried fruit, or even a jam sandwich. Everyone is different, so experiment during training to find what sits well with your stomach.
Hydration is just as important. Sip water regularly, even if you don’t feel thirsty. On rides over 90 minutes, consider using an electrolyte drink to replace lost salts and minerals – especially in warmer weather or during tough efforts.
Listen To Your Body (And Your Mind)
Training fatigue is normal – some days your legs won’t feel great, and that’s part of the process. But there’s a difference between feeling tired and feeling completely wiped out. If you’re dragging through every session, struggling to recover, or losing motivation, it could be a sign you need a rest.
Don’t be afraid to take an extra day off or swap a ride for a walk or stretch session. One missed ride won’t ruin your training, but pushing through when you’re overtired can set you back. Likewise, mental burnout is real – take breaks when needed and make sure you’re still enjoying the journey.
Build In Recovery Weeks
Every 3–4 weeks, it’s smart to cut back on your mileage. This gives your body a chance to recover, absorb the training, and come back stronger. These recovery weeks don’t mean no riding – just lighter sessions, shorter distances, and no hard efforts.
Use this time to catch up on sleep, stretch more, or enjoy social rides at an easy pace. Trust the process – rest is when the magic happens.
Get Organised For Ride Day
As your training builds, start thinking ahead to the big day. Will you ride solo or with a group? Will it be hilly or flat? What’s the weather likely to be? Plan your route in advance, check your bike is in good condition, and make a checklist of everything you’ll need: food, fluids, layers, tools, and so on.
Practice using all of this on your training rides so there are no surprises. Make sure your saddle, shoes, and bike fit are comfortable – small niggles over short distances can turn into big problems on long rides.
Pace Yourself From The Start
It’s easy to get caught up in the excitement and go out too fast on the day. The adrenaline is pumping, your legs feel great… and then you hit a wall at 70km. Don’t fall into that trap. Don’t let the red mist take over!!
Start steady, settle into a rhythm, and remind yourself it’s not a race (unless it actually is!). Aim for even pacing throughout – and if you’ve done your training, you’ll still have energy left in the tank for the final 10–20km.
Enjoy The Ride – You Earned It
By the time you reach the start line of your 100km ride, you’ll already have done the hardest part: the training. You’ve built your endurance, practised your fuelling, and learned to listen to your body. Now it’s just about putting it all together and enjoying the experience.
Take in the scenery, celebrate the small milestones as you go, and don’t forget to give yourself a huge pat on the back when you hit that 100km mark. You’ve earned it.
You’ve got this. Ride smart, fuel well, and enjoy the journey. Your first 100km is just the beginning.
I can help you…
I am a Fitness, Strength and Nutrition Coach for sports events and athletes – helping people like you to get fitter, stronger and faster:
