cycling in long distances is hard if it
was easy everybody do it it's
challenging and it pushes your body to
the limits and the unknown
i see some water oh
i don't know whose idea this was
cycling further than you ever have done
before is the perfect challenge for a
cyclist whether it's 30 miles 50 miles
or a hundred miles it's gonna leave you
with such a good sense of achievement
and the next day you're probably going
to be looking for your next challenge
already but how do you train 400 miles
do you need to be doing epic distances
on the bike each week
well in this video i'm going to give you
a few tips to help you out
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first of all your body is so much more
capable than you think 100 miles is a
long way it's a really long way but
don't doubt yourself if you put your
mind to riding 100 miles you can
absolutely do it
mindset is sometimes overlooked and
people just focus on the pedaling and
training but mindset is really important
your mind can sometimes hold you back
more than your leg scan just know that
there will be some really tough points
in the ride but you can get through them
you are so much stronger than you think
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now the good news is you don't actually
have to have ridden 90 miles to be able
to ride 100 miles but don't get me wrong
it does help if you can get close to
that 100 mile marker in training as this
is going to give you so much more
confidence going into the ride and let's
be honest most of us don't have hours
and hours each day to go out and ride
our bike but to ride 100 miles you don't
actually have to train for hours and
hours each day
hit high intensity interval training is
going to be your best friend when it
comes to riding 100 miles and you're
short on time so hit high intensity
interval training is between maybe 20 30
40 minutes long and you can fit it in in
the evening or in the morning and that's
your training done for the day if you do
that two three four times a week and
then do some longer endurance ride to
help build your base fitness that is the
perfect recipe for riding 100 miles do
that for three four weeks and you will
absolutely smash that hundred miles
set yourself a training plan write down
what you're gonna do on each day and be
realistic about it if you've got a
really busy day at work and don't set
yourself a four hour ride because we're
just not gonna do it and you only really
need to train three to four days a week
because well we do all have life
commitments and other things going on
and we don't have all day every day to
train but if you do miss a date don't
give yourself a hard time about it it's
okay something is better than nothing
if you are looking for some specific
training sessions you can do and follow
along with then head over to the gcn
training channel we have a whole host of
sessions on there from 20 minute ones to
one hour long ones these are great when
you want a specific workout instead of
just riding and not following any
structure
again a hundred miles is a really long
way and fueling is gonna be extremely
important but it's a good idea to
practice and what you're going to eat
when it comes to that 100 miles so say
if you have these new energy bars or
gels that you want to try out try them
out in training to make sure they agree
with your stomach because if you try
those gels
on the ride then they don't agree with
your stomach that's going to put an end
to your 100 miles very quickly trust me
always try and aim to eat around every
13 minutes i mean i usually start off in
the first half of the ride with real
foods like briarsh with jam or nutella
and bananas work well too but i don't
actually like bananas so i skip those
then when you reach halfway and you're
really starting to suffer like i am now
you can move to the energy bars and gels
these are going to be great to give you
that pick-me-up that you need and some
even have caffeine in and they are extra
good when you need that bit of a kick
to finish that 100 miles off
do not overlook hydration either now
it's very normal just to have two
bottles and two bottle cages on your
bike and sometimes that isn't enough for
a hundred miles so make sure you've got
maybe some cash or a card on you so you
can pop into shop and fill up your water
bottles or sometimes i mean i've done in
the past i've just gone into the pub and
that's nicely for them to fill them up
with tap water and it's been fine so
just bear that in mind because if you
get dehydrated it's not going to be very
pleasant so keep on top of the hydration
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riding with a friend or buddy is one
going to make the miles tick by so much
quicker two it's fun and three it's just
nice to have someone there for some
moral support when things get
a little bit tough now if you already
have friends that ride a bike then
that's great but if you don't then why
not join your local cycling club there's
loads of clubs around that you can learn
about on facebook pages
or just word of mouth and they're a
great place to meet new people that have
the same interests and hobbies as you
and you can learn so much more by riding
with other people but today
i'm solo
none of the other gcn presenters wanted
to join me on this ride and that's okay
it's okay to ride solo sometimes i quite
enjoy it maybe next time i'll have some
company
so those are some of our top tips on how
to prepare for 100 miles if you do
attempt to ride 100 miles please do drop
down in the comments how you got on we
would love to know and read about your
story so if you did enjoy this video
make sure to give it a big thumbs up and
i guess i'll see in the next one