The last time I did a 100 mile time trial was in 2005. I finished 4th in the National championships on a hilly course with a time of 3:55. I quite enjoyed the race, but, not enough to do another one.
Since this year, I’ve been able to train well, I am going to enter the National championships on 11th July. It won’t involve much change to be training schedule, but, I will be trying hard to do a weekly ride of at least 4 hours. If possible, I will do a few 100 mile + rides every fortnight or so. It’s a bit intimidating racing a distance, that you have never done in training.
The race does require endurance, and the ability to keep going for four hours. However, it is still a race, in which I will be hoping to average over 26mph, so the base speed needs to be there. I will be doing more 25 mile and 50 mile time trials in preparation.
Though the race is flat, I like to do my long rides over hilly terrain – simply because I find it more interesting. I tend to ride at a comfortable threshold level, until I come to the long climbs, in which I will push myself. I don’t know whether this is the best way to train, but, I just enjoy training really hard, especially up hills.
If I can keep the basic speed and improve the endurance, I should be hopefully competitive come July.
If you don’t have many miles in your legs, but, still fancy working towards a 100 mile race / sportive / ride. The first thing is to get used to the distance. Start at 40 miles, and every week add an extra 10-15 miles. In a few weeks, you will be getting closer to the 100 mile limit. (see: Cycling 100 miles) During the week, get a few short rides in, to keep your legs in shape. When you have a base level of fitness, you can switch to higher intensity efforts. This will definitely help increase your overall speed. If your going to do a 100 mile effort, it’s going to be more fun with more speed. Though as Greg Lemond said ‘It never gets easier going up hills, you only get faster’
Eating in 100 Mile Race
A key issue in a long distance time trial is the ability to absorb sufficient fuel. With a 10 or 25 mile race, you don’t really have to worry, as the body naturally stores enough. But, in a 100 you can burn up significant reserves of calories. Some riders like to try and improve their fat burning ability. This involves training on little carbohydrate to improve fat burning capacities. However, I’m not convinced this makes any difference. It reminds me of the old way pros used to train – riding without water for hours even in heat. That doesn’t help only harm the body. When training for four hour rides, I am getting used to taking on fuel in solid and liquid form, trying to maintain optimal blood sugar levels, whilst avoiding the bloating feeling.
Recovery
When racing, you often end up doing short distances. This Tuesday, I did my first four hour ride for quite a while. I averaged over 20mph, including five long climbs. It felt good in the ride, but, I definitely noticed the legs and body were more tired during the rest of the week.
Related
Training for cycle sportives
Base Level Training
Training for 10 mile time trial
Did my first 100 mile ride last weekend. I ate so many flapjacks I think I may have actually put on weight.
That takes some training – very best of luck
will you stop for a comfort break? or can you last for 4 hours?
Hi Tejvan,
How do you pick up more food and drink on the longer TT’s? Do you carry enough on the bike and make it last or are there feed stations on the way?
Good luck with your training!