If you’re looking for a way to challenge your cycling fitness, you might consider training for a century ride. This iconic distance, hitting 100 miles, leaves many cyclists fulfilled as they complete a milestone after weeks and months of hard work. And with the right training plan fit for your individual fitness level, all cyclists can work up to this distance.
“Whether you’re a new rider or have cranked out centuries for years, conquering the distance is something that is worth striving for and it’s the challenge that keeps riders coming back,” Allison Tetrick, professional cyclist, World Tour racer, and three-time Gravel Worlds Champion, tells Bicycling in our How to Master the Century program.
Whether you’re a seasoned cyclist or a total beginner, Bicycling has mapped out training plans that vary from a four-week tune-up to a 20-week first-timer-friendly plan. Plus, we answer major questions like how to choose your plan, the best strategies for fueling your rides properly, why you need a bike fit, and more. Here’s everything you need to know about training for a century ride.
How long does it take to train for a century ride?
When you decide you’re truly ready to ride 100 miles at once, you’ll need a training plan. Bicycling’s century training plans are designed to help you conquer this hours-long ride, no matter what your experience level. Below are our five best century training plans, ranging from four to 20 weeks.
As a Bicycling premium member you gain access to these training plans, along with digestible fitness tips, off-the-bike workouts, and other expert advice to help you become a better cyclist. Plus, a premium membership gives you full access to our Master a Century program which will help you fine-tune your cycling skills for the big day.
The secret to a great century is consistent preparation to get your body accustomed to riding for long periods of time. If you’re a seasoned rider, this might mean taking four to eight weeks of training to get ready. If you’re more of a newbie cyclist who’s planning to tackle a century, you’ll need to start training about 16 to 20 weeks out.
If you’re somewhere in the middle, the 12-week program is prime for cyclists, according to David Lipscomb, Bicycling’s coach and owner of CIS Training Systems in New York City. “It’s just long enough to build the adaptations you need, to build the strength that you need to get through this type of effort,” he explains in our How to Master the Century program.
Each of our training plans include intervals and a weekly long endurance ride. Most plans also include days slotted for strength training, as well as days designated for rest. These types of workouts help you build the endurance and power you need for your big day.
While preparing for a century, zone 2 training and pacing is key to making it throughout 100 miles. That means maintaining a conversational effort throughout the entirety of your ride so you have enough energy to last to the end.
How do you choose the right training plan?
Think realistically when it comes to finding the right training plan for you. If you’re more experienced in the saddle, you might opt for a four-week or eight-week training plan, but if you need more time to increase your fitness level, don’t be afraid to begin your training plan four to five months out from your century.
Below is a deep dive into each of our training plans:
4-Week Century Training Plan
For seasoned riders, this four-week tune-up starts with a four- to 4.5-hour long ride targeting 65 to 70 miles. (So you should be able to complete that distance before you jump into this plan!) You’ll also tackle a threshold workout, anaerobic power workout, and two strength days per week, along with taking two rest days.
8-Week Century Training Plan
If you’re an experienced rider who’s done a century before, this eight-week program offers structure to help you adapt and prepare for your next hundo. You need just three days of riding to tackle this plan, which includes a speed ride (threshold intervals), a steady ride (tempo efforts), and a long ride that starts at 1.5 to two hours (or about 20 to 25 miles). You also get four days to train how you’d like—a perfect opportunity to cross train or strength train.
12-Week Century Training Plan
The sweet spot for cyclists is a 12-week plan, which starts your long ride at just one to 1.5 hours and works up to five to 6.5 hours. This plan also adds in intervals, pedaling and cadence work, and active recovery rides. You’ll also tackle strength workouts and take one to two rest days per week.
16-Week Century Training Plan
Designed for newer cyclists who need more time in the saddle, prepare for your century in four months with four rides per week. Week one starts off with a 60- to 90-minute endurance ride and you’ll work up to a four-hour zone 2 ride, as well as back-to-back days of long rides. You also tackle zone 3 and zone 4 efforts. Your three weekly rest days in between rides should include yoga and stretching, or use them to build strength.
20-Week Century Training Plan
Whether you’re a complete newbie, you’re coming back from injury, or returning from a long off-season, you can still tackle a century ride with this 20-week training plan, which includes five rides per week. Five months may seem like a long time, but the plan is designed to give you manageable weekly workouts so you feel capable when it’s time to hit 100 miles. You’ll start with a one-hour ride and work up to five hours. You’ll also complete high-intensity intervals, moderate efforts, strength work, and active recovery.
How long will it take you to complete a century ride?
A century can take about 5.5 to more than seven hours on average, according to Strava. However, your duration can vary depending on your fitness level, the route you choose (hills can certainly slow you down!), unexpected mechanical events, bad weather, and how many stops you take. No matter how long it takes to complete, every rider is capable of hitting triple digits in one ride—as long as you prepare for it!
To help you better estimate how long it will take, decide if you want to sign up for an organized century or create your own route using apps like Ride with GPS or Strava. This will help you understand the elevation profile, which you can then practice more in training.
You’ll also want to consider if it’s a loop or out-and-back that allows for more fueling stops, as well as the conditions you’ll be riding in.
What can you do to avoid injury while training for a century?
You’ll put a lot of effort into training for a century ride, and the last thing you would want is to be sidelined with a nagging injury before your event. As a cyclist you may face pain in the knees, low back, hips, or neck/shoulders, which you can typically mitigate by strength training, stretching, foam rolling, and resting properly, as well as getting a good bike fit (more on that later!).
In general, strength training for a century will help your body handle the training load so you can avoid some of the aches and pains mentioned above, while also improving your performance. You can start strength training as much as 24 weeks out from race day, Mike Schultz, C.S.C.S., certified strength and cycling coach and founder of Highland Training previously told Bicycling. (You can use our four-week strength base plan before the 20-week century training plan to hit that mark!)
The best movements to incorporate into your strength training routine include glute-activating warmups like donkey kicks and banded side steps, then weight training with movements like deadlifts, squats, and plank variations. Cool down with stretches like child’s pose and thread the needle.
Schultz recommends fitting one to two strength training days per week into your century plan.
It’s never a bad idea to see a physical therapist to help address aches before they become sidelining injuries. An expert can create a treatment and/or injury prevention plan. The key is to address pain as soon as it’s noticeable, and not to stress over a few missed rides. You want to be injury-free and feel 100-percent for your big 100, and your training plan will still be there for you when you’re ready.
What type of gear do you need for a century ride?
Considering you’ll cover quite a bit of ground during your century, you want to make sure you have the right gear.
You can use any bike for this distance, but depending on the terrain you hit, certain bikes are better than others. For example, a traditional road bike with slick tires and rim brakes isn’t ideal for gravel trails, as Bicycling’s deputy editor, Tara Seplavy, explains in How to Master the Century program, whereas aggressive tread and suspension isn’t efficient on paved roads.
In addition to the bike, you consider investing in the following:
- Comfortable cycling jersey
- Comfortable cycling shorts
- Flat repair kit
- Sunscreen
- Chamois cream
- Bike lights
- GPS device
- Portable phone charger
- Layers, like a vest, leg warmers, and/or arm warmers
- Saddle, handlebar, or frame bag
Seplavy explains why these are essential for your 100-mile ride, plus offers more details on gear, in the How to Master the Century program.
Should you invest in a bike fit for a century ride?
If you’re riding a century, you’re in it for the long haul, which means comfort on your bike is key to avoiding injuries, aches, and pains. You want to make sure your bike is fitted to your body—including your saddle height, reach, handlebar-width, and more. A professional bike fitter can help you with any adjustments you may need.
The goal is to get your bike fitted as soon as possible to give you time to adjust to your position on the saddle before your century ride. Beginners may need time to get used to the right bike fit, while those who may be looking to hit a certain time goal might adjust their bike fit to optimize performance, and want to practice with a well-fitting bike ahead of century day.
“A good bike fit is going to optimize your biomechanical efficiency and when the body is more efficient biomechanically, you will be more comfortable in your ability to pedal longer without pain,” Isaac Denham, owner and certified bike fitter at Befitting Bicycles in Wayne, Pennsylvania, explains to Bicycling in the How to Master the Century program. “And, generally speaking, when the body is more biomechanically efficient, you will be more powerful and that leads to speed as well.”
What should you eat on a century ride?
First, make sure you’re fueling—period. Nutrition experts recommend 30 to 60 grams of carbohydrate per hour of exercise (at least!), so be sure to pack plenty of bars, shakes, and carb-heavy snacks. Packable options include Clif bars, bananas, pretzels, and gels or gummies. Depending on your personal fueling needs, this amount can vary, so be sure to practice fueling on your long slow distance rides so you’re not bombarded with stomach discomfort or low energy levels.
It’s best to begin fueling a few days ahead of your century to carb-load and fill up your glycogen stores. On the day of your century, aim to have a breakfast that fills you up without feeling too full. (Think oatmeal with nut butter or Greek yogurt with berries.)
You should plan to stop at an aid station every 20 to 25 miles to refuel. Try to consume at least one bottle of fluids per hour, through a combination of sports drink and water.
How do you prepare for century race day?
The night before your century is a good time to set everything out so you know exactly how to pack and what you’ll wear.
When you wake up, start the day with some visualization, positive affirmation, and deep breathing to refocus the mind and calm any preride anxiety.
Remember to pace yourself throughout the ride to make it a successful day and avoid sluggishly pedaling through the last few miles or more.
It might be tempting to push yourself to ride faster than you need to, but remember to stick to your zone 2 pacing, and avoid going out too fast. “It’s those riders who start too fast who end up imploding at mile 60 because their energy levels start to plummet,” says Lipscomb.
After you’re done, finish it all off with some solid recovery and celebration.
Kristine Kearns, a writer and avid runner, joined Runner’s World and Bicycling in July 2024. She previously coached high school girls cross country and currently competes in seasonal races, with more than six years of distance training and an affinity for weightlifting. You can find her wearing purple, baking cupcakes, and visiting her local farmers market.
