[Music]
completing a century by Rhys pretty much
a milestone in cycling even if it's the
first of the year or it's your first
ever it can be really daunting overall
it's a hundred miles it's away it's a
really long way but in this video we're
gonna tell you everything you need to
know about how to train 400 miles yeah
hopefully well you guys won't make the
same mistakes we have over the years
[Music]
you'd be 1392 thinking you could ride
100 miles on your first attempt it's
gonna take some time to work your way up
to that 100 mile benchmark that being
said you need to put in hours and hours
of training to ride a century commuting
to and from work is a really good way to
start and on the days to be car commute
when the weather is just really bad why
not try a service action is a good idea
write it and then all those weekends you
can do those longer eyes and it's a
great opportunity to meet up with a
group or a club after all the great
thing about cycling is that social
aspect plus you can sit on some wheels
because well that will make those miles
take down that bit faster and don't let
me forget the all-important cafe stop I
mean I'm a personal lover of the cafe
stop right guys where do we stop it
not yet Hank we've only done 10 miles
and I need my cab but she needed to go
slowly try to increase the distance of
your long training rides for me
personally I started out at 20 miles
then added five miles on every time they
went out training it'll only give you
confidence when you actually come to do
the hundred miles
route planning is also really important
so make sure you're considering the
terrain you'll be riding so try not
choose and mountainous route and instead
go for a nice flat one like this one
plan out your training into diary to
keep track of all the rides you're doing
making sure you're building up to the
hundred mile mark this will only give
you confidence when you look back at all
the training you've done before you
tackle the century food and correctly
can make or break your hundred mile
attempt it is vital to practice good
nutrition on all training rides fueling
effectively starts the night before your
big ride a big bowl of pasta for you
dinner is perfect and then the morning
of your big ride try and get a big bowl
of porridge with some fruit and some
protein it'll be the perfect start
whether you're just doing a big training
right or the hundred-mile itself now for
on the bike you should try and find a
mix of high carb food and energy drinks
that work for you easy to eat and easy
to digest you should start eating in the
first day I have your ID and then every
30 to 40 minutes after that little and
often is key don't get two hours into
the ride and eat everything you've got
he'll only sit in your stomach and
you'll feel awful
likewise it'd be super easy to pack your
pockets with energy gels and nothing
else but your stomach would be in bits
after eating those for five to six hours
I suggest starting with real foods
brioche buns bananas and rice cakes my
personal favorite was actually ham and
cheese ham and cheese rice cake it was
amazing I just loved something savory at
the beginning of a ride but at the end
of the ride that's when you want to save
the sugary stuff energy gels sweets and
even the odd caffeine gels perk yourself
up no matter how long your training
right is it's important to keep on top
of hydration water will look perfectly
fine you can also try putting car powder
and electrolytes in your drink I always
used to prefer electrolyte tabs as I
found the car powder could be pretty
sickly you should also be looking to
have a bottle an hour but it would be
impossible to take enough bottles for a
hundred-mile ride so you need to plan in
where you going to stop to get some more
water you can also try bringing some
cash to stop at cafes make sure your
bike is in tip-top condition the night
before your rides clean it properly Lube
your chain and make sure the gears and
brakes are working correctly the last
thing you need is an unnecessary
mechanical halfway round or to start off
with only 30 psi on your tires I mean I
would not be good for
I saw back neck or even your knee can be
really painful on those long rides
things are barely buggy on the to our
rides can be extremely painful on the
sentry rides bike setup is crucial and
you don't want to get sent Amar's into
your ride and mean so much pain you
can't continue we actually made a really
handy video on some bike setup tips
which you can check out in the
description below another really
important thing to think about is your
saddle you don't want any discomfort on
these long rides I recommend trying out
a few different saddles as there's a
wide variety out there also I'd really
recommend taking some time to find the
right cycling shorts a different size at
a different chamois can really make a
big difference on longer rides chamois
cream can really help with comfort on
longer rides but it's whatever you
prefer really yeah just what if you do
don't wear your undies under your
cycling shorts
[Applause]
it can be very tempting to start out too
fast when attempting that 100 miler but
take it easy in the beginning and you
only get stronger as your eye goes on it
had another good tip that I like to
import is gathering some mates together
to do that century ride with you not
only will it make it more enjoyable but
it will also give you wings to sit on
and as an added bonus
it'll help you manage your speed that
little bit better right it's about time
I get on the bike no yep come on
we've got 90 miles so about ten to go
we're nearly there come on if you've
enjoyed this video please give it a big
thumbs up and feel free to write in the
comment section below about how you got
on with your first 100 miles on time so
Daisy and I because I was the same time
people once yeah make sure if you want
another video then to click on that's
not ride food is cabbage shy