Not just for kiddies—you can do some serious work on a bike

Bicyclers on street Learning to ride is the first big biking rite-of-passage. So what’s the next big milestone? A Century Ride—one hundred miles in one day. This might seem extreme, but if you’ve got the right training regimen, you can make this century-mile-stone a reality. Of course, you can get a great workout on a bike without traveling 100 miles, so check out our biking fitness. And read on just below for great riding meals.

Training for a Century Ride »

Quick and easy post-ride meals

  • Cereal w/milk and banana
  • Turkey on wheat
  • PB & J
  • Pizza
  • Baked potato
  • Bagel and cream cheese
  • Chicken soup
  • Yogurt w/granola

Get a better body by biking

Biking is a great way to burn calories and shed weight. Riding at a moderate speed of 12 – 14 mph can burn about 23 calories in a half hour.

Starting out
Schedule a daily ride of a half hour. For these short rides, try biking to and from work or school. Or ride your bike to visit a friend or to run errands.

Bikers at lake

Losing weight
Build up your stamina ‘til you can ride a whole hour every day. You’ll burn about 500 calories. Do that for seven days and you’ll lose 3500 calories, which translates into a pound per week, which is a sensible weight-loss goal.

It’s a journey, not a race: the Century Ride

Your first Century Ride is not about doing it as fast as you can, but about getting it done. Here are some tips and things you’ll need to do before you set out for the big day.

Getting ready
Before you start officially training, you want to build a base. You should be comfortable riding 25 miles at a time before you start to train.

Training for the ride
Your training will last eleven weeks. During the week, ride 10 to 15 miles as many days as you can. Alternate going fast for a few miles, then slow. Allow at least one day per week for recovery.

A good plan for the week:
Monday: Rest
Tuesday: 1-1.5 hour ride with hills
Wednesday: Rest or 1-hour recovery ride
Thursday: 1-1.5 hours with interval training
Friday: Rest or 30-minute recovery ride

On the weekend, tackle longer rides. Here’s a good guide:
Weeks 1 & 2: 25 miles
Weeks 3 & 4: 35 miles

Week 4: 45 miles

Week 5: 50 miles

Week 6: 50 to 55 miles
Week 7: 55 to 60 miles

Week 8: 65 miles

Week 9: 70 miles

Week 10: 75 miles

Week 11: 80 to 85 miles

 

    Before you go
  • Don’t borrow or buy a bike you’ve never trained on before.
  • Get a tune-up. Make sure everything is in good condition.
  • Practice changing a flat and putting a chain back on.
  • A few days before, start hydrating with water. Eliminate caffeine and alcohol. Eat lots of carbs.

 

    Plan to take along:
  • Spare tire, inner tubes, tire irons, patch kit
  • Portable pump and Co2 cartridges
  • Tool kit
  • Rain gear 
Sunglasses
  • Bike with 12 to 21 gears
  • Helmet
Water
  • Rear-view mirror
  • Padded bike shorts
  • Sunscreen

 

    The big day
  • Get a good night’s sleep the night before.
  • Eat a light breakfast full of carbs. Drink lots of water.
  • Wear sunscreen.
  • On the ride, drink before you're thirsty. Hydrate with water or a sports drink.
  • Munch on easily digestible, carb-rich food like energy bars, bagels, fruit and granola.
  • Pace yourself. Remember, it’s not a race.
  • Take short rest breaks. Keep them to 10 minutes or less to keep you from getting stiff.