Instructed By 
Conquering 100 miles on the bike tops many cyclists’ bucket list because it takes discipline and commitment to finish—but it’s also totally doable for any level of rider. To help you score the glory of completing your first 100 miles, we created the Bicycling How to Master the Century program. This holistic guide has everything you need, from finding a training plan to selecting an event or route to nutrition tips so you don’t bonk at mile 73. We have all the info you need to successfully hit those triple digits—and it’s offered exclusively to Bicycling All-Access members.
Ride your best century! Watch the full program below ↓
If you’re looking for advice on a specific part of training, save this page in your All-Access account and watch the chapters below when you need a refresher.
1) Know You’re Ready for a Century
2) Build a Base
3) Choose a Training Plan
4) Get the Gear
5) Fit Your Bike
6) Find an Event or Route
7) On-the-Bike Skills
8) Roadside Repairs
9) Understand Your Workouts
10) Figure Out Fueling
11) Pace Your Century
12) Recover Better
Bicycling Century Ride Training Plans
How to Master the Century was created with our Bicycling century ride training plans in mind, which are designed to help you crush your first race or finally break a time-based goal. These training plans span four weeks to 20 weeks, depending on your fitness level and comfort on the bike. You get access to all of our training plans (including base-building, building speed, and training for specific events like a Gran Fondo... plus other great membership perks!) when you sign up!
If you’re gearing up for your first century ride, this is the ideal training plan for you. It requires five days a week of riding and mixes in easy rides and hill workouts, along with intervals toward the end of the plan.
In order to successfully complete this training plan, you should be able to ride for 90 minutes or about 15 to 20 miles at least four times a week. The program requires at least four days a week of riding and incorporates strength workouts to help you stay strong and healthy through every mile.
Designed for new and intermediate cyclists, this plan has you riding anywhere from four to six days per week. Along with spending plenty of time in zone 2 for endurance rides, you’ll also work on cadence drills, VO2 max intervals, and more.
If you want to ride a century, but can’t dedicate much time to train, this plan will get you to the finish line by riding just three days a week. The three rides on the plan: a long ride, steady state ride, and speed ride.
This plan is for more advanced riders who can complete at least 60 miles on the bike. It offers a quick month-long tune-up to get you ready for those 100 miles.
Bicycling Century Strength Workout
To keep your body strong and comfortable through 100 miles, it’s smart to add strength training to your schedule. This bonus workout includes exercises that work your entire body and is designed specifically for cyclists who spend hours on the bike. You’ll work through mobility, glute activation, and three strength sets to target your entire body. Do this workout at least once a week throughout century training—two or three is even better.
For those new to strength training, start with bodyweight exercises first, then add in weight. Grab a weight that feels difficult to lift by the final few reps, aiming for six reps to start and building up to 10 as you get stronger. If the weight feels easy by the end of those 10 reps, grab a heavier set and start back at six reps. Feel free to pause the video and take any additional rest you need throughout the workout. You can also skip around: Do the warmup before any ride or workout and the cooldown after you’re done riding. Tackle the glute activation rounds before any ride, too. Skip the final strength set if you have less time.
Watch This Total-Body Workout
Production Credits
Director: Josh Wolff
Editorial Director: Bill Strickland
Senior Producers: Pat Heine, David Monk
Producers: Ken Kawada, Laura Chiarella
Executive Producer: Brian Madden, Bill Strickland
Host: Alison Tetrick
Editors: Pat Heine, David Monk, Ken Kawada, Laura Chiarella
Production Manager: Jimmy Cavalieri
Camera: Pat Heine, David Monk, Ken Kawada
Audio Mix: David Monk
Color: Pat Heine
Content Producers and Development
Sheel Shah, Senior Vice President of Strategic Partnership & Consumer Products
Christine Anderson, Vice President of Growth & Strategy
Virginia Lowman, Group Brand Director
Brian Dalek, Director of Service Content
Mallory Creveling, Deputy Editor, Health & Fitness
Natascha Grief, Editor, Health & Fitness
Monique Lebrun, Associate Editor, Health & Fitness
Alison Tetrick is a professional cyclist, World Tour racer, Unbound 2017 winner, three-time Gravel Worlds Champion, and lover of all things cycling. Learn more about Ali and her career at alisontetrick.com.
