Century Ride Training: 12-Week Plan for Your First 100 Miles

Century rides—100-mile cycling events—represent a significant milestone for many cyclists. Proper preparation makes the difference between completing your first century and struggling to finish.

Quick Answer: Build up to centuries gradually over 12-16 weeks. Peak training should include several 60-75 mile rides. Practice nutrition, pacing, and bike fit during long training rides to avoid race-day surprises.

Training Plan Basics

Start with a base of comfortable 30-40 mile rides before beginning century-specific training. Increase weekly long ride distance by 10-15% each week until reaching 70-80 miles maximum.

Sample 12-Week Build

• Weeks 1-3: Long rides of 30-40 miles
• Weeks 4-6: Long rides of 45-55 miles
• Weeks 7-9: Long rides of 60-70 miles
• Weeks 10-11: Long rides of 75-80 miles
• Week 12: Taper with 40-50 mile ride, then century

Nutrition Strategy

Practice fueling during every long training ride. Experiment with different foods and gels to find what your stomach tolerates. Many century riders bonk not from lack of fitness but from inadequate fueling.

Plan to consume 250-300 calories per hour after the first hour. Mix solid foods with liquids to maintain energy without digestive issues. Start eating before you feel hungry—once bonking starts, recovery takes 30+ minutes.

Pacing Strategy

The biggest mistake beginners make is starting too fast. Ride the first 40-50 miles at comfortable conversation pace, even if it feels too easy. Bank energy for miles 60-90 when fatigue accumulates.

Use rest stops strategically. Brief 5-10 minute stops every 25-30 miles let you refuel, stretch, and recover mentally. Longer stops cause muscles to stiffen—keep breaks short and purposeful.

Gear and Equipment

Test all equipment during long training rides. Shorts that feel fine for 30 miles may cause saddle sores at 70 miles. Shoes should fit comfortably with room for foot swelling during long efforts.

Carry spare tubes, tire levers, and a pump or CO2 cartridges. Mechanical issues that would end a short ride become manageable with basic repair skills and supplies. Practice changing tubes before the event.