How long ride bike 100 miles

In the morning, go for the cereal and fruit, and drink at least ml of water before you set out. During: Avoid taking on a whole bunch of energy gels; these are mostly designed to help riders through the last few demanding kilometres of a road race. All you really need is adequate carbohydrate to fuel from.

An average sized cereal bar of about 30 grams for every minutes of riding is ideal. Take along some bananas too. A critical stumbling point for many riders is the inability to fuel while riding, so make sure you are able to take a drink from a bottle whenever you need to.

And to help replenish the lost minerals, your second bottle should contain a small amount of an additive which contains electrolytes. Go for the powders that are aimed at hydration rather than energy. After: Your muscles need glycogen now, so this is the time for fruit juice or a purpose made recovery shake.

Remember to keep hydrating and sit down to a decent meal containing some good protein within about an hour. When you are on the bike for several hours, little imperfections in position or fit can evolve into very major issues.

If you have any niggles or particular localised discomfort during your normal rides, then it pays to get these seen to before the century ride. A professional bike-fit can improve comfort and performance, while reducing fatigue and the risk of injury. What we are talking about here is your ability to hold your position, your pedalling efficiency and flexibility. Check out the pros with their slightly bent elbows and stable upper body, their flat backs and aerodynamic positions.

OK, you might not be able to emulate them immediately, but you will probably be able to improve your current position with a few tweaks and off-bike exercises and stretches. All of the very best deals out there on the tech brand's products. More than 20 years of endurance and ultra endurance cycling has taught me that the fifth hour into an event is the hour of reckoning, where any errors in fit , pacing, hydration , nutrition, and so forth will rear their ugly heads.

Working up to at least one ride of at least 5 hours will allow you to practice everything you need to know and give you confidence on event day.

Any little tweak that you feel after a few hours in the saddle will become a nagging pain once you hit the 5 hour mark and beyond. Research shows that your upper body plays a significant role in not just supporting your weight as you ride, but also in generating power as you pedal. Strengthening the supporting muscles in your core, shoulders, and arms can help eliminate pain and fatigue, improving your endurance overall. Nothing sidelines an otherwise successful century like bonking or a raging case of rot gut nausea generally from too much sugar.

Same goes for taking in adequate fluids to stave off overheating and dehydration , both of which can sneak up on you after 4 or 5 hours of riding. Practice in your training to nail your nutrition and hydration. From the moment you start riding, you will want to be eating every 45 minutes, sticking to carb-based foods like energy bars, sandwiches and bananas with the easier they are to eat on the bike the better.

A big tip from us is to start savoury at the beginning of the ride and then finish with the sweet stuff later. If you go sweet from the off, consuming large amounts of sugar for near-on seven hours will have you feeling sick in no time. So, if you stop for a proper lunch on the ride, which we always do, maybe go for a sandwich, a sausage roll or even a Scotch egg rather than cake.

Also try to steer clear of fatty food. Your body will have a nightmare trying to digest it on the bike and chances are it will leave you feeling bloated and uncomfortable. Before any ride, let alone a century day, make sure your bike is in good nick the night before departure. The Cyclist YouTube channel has you covered with most of the important maintenance issues.

Also, try and convince a friend or a loved one to join you in this century adventure. Not only will their company help the miles tick by faster and potentially come in handy if you face any mechanical or safety problems, but the opportunity to draft in their wheel occasionally will also make the ride much easier too.

Then when finally out on the road, pacing yourself is going to be important. A good perceived effort to ride is a speed at which you can still chat to your friend while pedalling. Do this on the climbs, too. Enjoy yourself! It is easy to forget that bike riding is predominately about having fun, not just a masochistic ritual we use to make ourselves fitter.

Even stop and take a photo, if you want. When you break for some sustenance, make sure you enjoy that sandwich, coffee or piece of cake. Cherish the company of the friend joining you on the journey. It should also include intervals that are faster than race pace and other types of speed work. Speed work is what builds your lactate threshold, allowing you to bike for longer distances easier.

Riding time varies largely on terrain and experience level, a mile bike ride can take anywhere from 4 hours to 10 hours. Drive the mile route so you know what is coming ahead or better yet if you have the opportunity practice on it. Do it in sections, noting every detail, what gear you have to be in and when, where to carry your speed, where to push it and where to hold back. Fueling up before the ride is essential, but sustaining your energy level is just as important.

A proper hydration and nutrition plan should be practiced during your training rides to figure out what you need and when you need it. Before you begin the century ride you should know how much to eat and drink every hour.

Look to consume approximately calories per hour of riding. I cannot stress the importance enough about starting off slower than you think you should. When you push yourself too fast in the beginning which many of us inevitably do all the blood you have will be going to your legs leaving very little for digestion.