Riding a Century

RIDING A CENTURY (100 MILES)

Almost anyone in reasonable physical condition could get on a bicycle and ride a century if he/she really wanted to. The mental aspect is the main part of long distance riding. If you don't think you can do it, you won't. If you are determined to do it, you can. If the distance seems long to you, break it down. Don't think of a century as 100 miles, break it down into thirds or quarters. During training you probably rode a 35 mile (56 km) ride and it felt fairly comfortable, so on the day of the century, you'll just ride three of those rides.

Now about the equipment. A century can be ridden on any self-propelled "bicycle-like" machine including tandems, recumbents, mountain bikes, road bicycles, fixed-gear bicycles, trikes, and even unicycles. People have done centuries and longer on all of those, and more. Whatever you choose, make sure it fits well. A few details:

Handlebars Most racers like to have their handlebars positioned an inch or two lower than the saddle. Most long distance riders prefer to have their handlebars about even with the saddle and sometimes even a little bit higher. The slightly more upright position is more comfortable for the back on longer rides.
Aerobars These are fabulous for long distance rides because they give you extra hand positions and allow you to stretch out. However, if you do decide to use them make sure you are used to them - they can be a little tricky, especially in crosswinds. Also do not use them while riding in a group of people - they can be dangerous.
Saddle The saddle is a very personal thing. If you ask 10 people what saddle they use, you'll probably get 10 answers. You need to experiment with saddles until you find one that is comfortable for you. If you've been riding for a while on one and it is simply not comfortable, change it. One of the biggest complaints I hear on long distance rides involves the saddle.
Saddle position You may have to work at this a bit. If your saddle is too high, you could incur Achilles tendon problems. If your saddle is too low, you could develop Patellofemoral Pain Syndrome. You may need to move your saddle forward or back, and you might need to tilt the saddle up or down a touch for optimum comfort. It is helpful to refer to some literature on bicycle fit and have a friend with measuring tools observing you.
Pedals If you are comfortable with the idea and the cost, get clipless pedals and the shoes to match. You'll notice a difference in your strength. If clipless pedals and shoes are out of your budget, go with toe clips so that you can position your foot correctly on the pedal and be able to pull up a bit. Doing a century on straight platform pedals isn't easy.
Waterbottle cages Two are a good idea for reasons I'll explain below when I discuss the nutritional aspect of a century.
Bag How much you want to carry is up to you, but you should at least be able to fix a flat and make some minor adjustments or repairs. You might also want to carry a bit of food and possibly a jacket.
Clothing Padded shorts (no underwear, of course!) are a very good idea. A jersey is better than a T-shirt because it has pockets in the back, it is usually tighter so that it won't flap in the breeze, and jerseys are made of a better material than cotton. You can protect your hands with padded gloves which have the fingers cut off so you can more easily shift gears, etc.

Handlebars	Most racers like to have their handlebars positioned an inch or two lower than the saddle. Most long distance riders prefer to have their handlebars about even with the saddle and sometimes even a little bit higher. The slightly more upright position is more comfortable for the back on longer rides.
Aerobars	These are fabulous for long distance rides because they give you extra hand positions and allow you to stretch out. However, if you do decide to use them make sure you are used to them - they can be a little tricky, especially in crosswinds. Also do not use them while riding in a group of people - they can be dangerous.
Saddle	The saddle is a very personal thing. If you ask 10 people what saddle they use, you'll probably get 10 answers. You need to experiment with saddles until you find one that is comfortable for you. If you've been riding for a while on one and it is simply not comfortable, change it. One of the biggest complaints I hear on long distance rides involves the saddle.
Saddle position	You may have to work at this a bit. If your saddle is too high, you could incur Achilles tendon problems. If your saddle is too low, you could develop Patellofemoral Pain Syndrome. You may need to move your saddle forward or back, and you might need to tilt the saddle up or down a touch for optimum comfort. It is helpful to refer to some literature on bicycle fit and have a friend with measuring tools observing you.
Pedals	If you are comfortable with the idea and the cost, get clipless pedals and the shoes to match. You'll notice a difference in your strength. If clipless pedals and shoes are out of your budget, go with toe clips so that you can position your foot correctly on the pedal and be able to pull up a bit. Doing a century on straight platform pedals isn't easy.
Waterbottle cages	Two are a good idea for reasons I'll explain below when I discuss the nutritional aspect of a century.
Bag	How much you want to carry is up to you, but you should at least be able to fix a flat and make some minor adjustments or repairs. You might also want to carry a bit of food and possibly a jacket.
Clothing	Padded shorts (no underwear, of course!) are a very good idea. A jersey is better than a T-shirt because it has pockets in the back, it is usually tighter so that it won't flap in the breeze, and jerseys are made of a better material than cotton. You can protect your hands with padded gloves which have the fingers cut off so you can more easily shift gears, etc.

And now about the actual training. The general rule is that if you can COMFORTABLY do two-thirds of a distance, you can do the whole distance. So by two weeks before your century you'll want to have gradually built up and have done at least one 70 mile (116 km) ride.

Include variety in your training. You might consider a plan like the following:
Monday - short, light ride
Tuesday - intervals
Wednesday - medium distance, but intense ride
Thursday - off
Friday - medium distance, light ride
Saturday - long ride
Sunday - long ride
Do not forget to take a day off now and then for recovery. Days off allow your muscles some time to rebuild themselves.

During your training, don't forget to train your eating and drinking habits. Earlier I suggested being sure you have at least 2 waterbottle holders. I recommend bringing one bottle of water and one bottle of a sports drink of your choice. The sports drink will provide you with calories, and electrolytes. The water will provide you with some variety if the sports drink starts tasting too sweet, and will also provide you with a clean liquid if you need it somewhere along the way. Get in the habit of drinking one bottle every hour to hour and a half, especially if it is hot. Adequate liquid is one of the main things that will prevent cramping. Adequate electrolytes are another. Take every opportunity that is presented to you to refill your bottles as well. You don't want to run out in the middle of nowhere.

One of the reasons people struggle with centuries is because they have not eaten enough and they simply run out of energy. Often on organized centuries, the rest stops are located at about the 35 mile and 70 mile points, and that is too far apart for most riders to go without eating. I recommend eating something about once an hour. You don't have to eat a lot - perhaps an energy bar, cereal bar, or granola bar, or maybe a banana, a couple fig newtons, or a cookie. During your training, try out different things and see what works for you. At my size, I burn about 500 calories an hour on a long distance ride. If I can consume about 300 calories an hour through liquid and solid nourishment, I can avoid bonking and have enough energy to make it through to the end of a ride. You might want to check the internet for calculators to see approximately how many calories you might burn during a ride, and then adjust your food intake accordingly. One site that is pretty good is this one: Health Status

You might also want to consider adding weightlifting and a stretching routine into your workouts. The extra strength and flexibility will help reduce the aches and pains that may occur from sitting on the saddle for an extended period of time.

An excellent resource for information about long distance cycling is the UltraMarathon Cycling Association site.

Most of all . . . have fun! Long distance cycling is an adventure!

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Charlene Barach (Machka)
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