How to Successfully Complete a Century Ride

Cycling season is in full swing in Vermont with many weeks of great riding ahead. Many of us are participating in the National Bike Challenge and some are even training for a century ride. A century ride is a milestone many cyclists strive to reach. The roadblock for most is finding the time to prepare. With only so many hours in the day, most of which we spend working and sleeping, ride time is limited. This following plan will have any determined cyclist ready to hit 100 with just three rides per week: one long, one steady and one speedy. On rest days, remember to do something to keep your body moving.

Long Ride: The Meat: In your first week, you'll want to ride 1.5 to 2 hours, or about 20 miles, and build from there. (If you're already comfortable with a longer ride than week 1 prescribes, start with 2.5 to 3 hours and follow the same guidelines for mileage building, topping off at about 85 miles.)

More: Do your long rides at a steady, but not taxing, pace-about 70 to 75 percent of your maximum heart rate. Though most cyclists find that Saturdays or Sundays work best for their long rides, it doesn't matter which day you choose as long as you get it done.

Steady Ride: The Bread and Butter: During these rides, aim for two to four longer efforts (15 to 30 minutes in length; 15 minutes easy pedaling in between) that increase your breathing and elevate your heart rate to around 80 to 85 percent of your maximum heart rate(MHR). Ride at threshold, as if you're pedaling with someone slightly faster than you. These rides will simulate your goal for your century and train your body to ride more briskly while maintaining comfort, so you can finish 100 miles faster and fresher.

Speed Ride: The Secret Sauce

Distance riders often skip speed work because they think they need volume, not intensity, to go long. But riding fast improves your endurance by raising your lactate threshold, the point at which your muscles scream "Slow down!" When you raise this ceiling, you can ride faster and farther before your body hits the brakes. Aim to do four to six very hard or max efforts ranging from 30 seconds to two minutes; in between, spin easy for twice the length of the interval. Do these on a challenging stretch of road, such as a hill or into a headwind.

Extra Tips and Tricks
Training is an important part of finishing a century but nutrition and preparation can help  make the journey much easier and enjoyable.

• Nutrition: Stuffing yourself full of calories prior to the ride will divert blood to your stomach, which weakens your legs and slows you down. Instead, eat a carbohydrate-rich breakfast of 400 to 500 calories two to three hours before the event. Then aim to eat and drink 200 to 300 calories every hour thereafter. Consume at least one bottle's worth of energy drink per hour (more if it's hot) to provide electrolytes and a few carbohydrates. Choose a flavor that will entice you to sip often.

• BE PREPARED FOR FLATS: Have an extra tube and a CO2 cartridge with you at the very least, and learn how to fix a flat. You'll never realize how important it is until you get one. More: Video: How to Change a Flat Tire

• TAKE CARE OF YOUR BACKSIDE: You will pay if you don't plan for chaffing. One option is chamois butter. Buy it and apply it, definitely before the ride and probably during the ride, too. Another thing that will help combat saddle soreness is a good pair of bike shorts. 

• YOU ARE NOT ALONE: While many endurance events are on a closed course, many century rides aren't. Always be aware that you're probably sharing the road with vehicles, and that comes with responsibility. Make sure to obey all traffic laws.