Long-Distance Cycling Training Plan: Build Up to a Century

Riding 100 miles, or any long event, is less about speed than about being able to keep going comfortably for many hours. That comes from a gradually built aerobic base, a weekly long ride and practice with food, pacing and bike fit. This guide explains the approach and gives a 16-week outline for a first century.

Principles of endurance training

• Build volume gradually. Increase weekly time by no more than about 10% most weeks.
• The long ride is the key session. It builds endurance and lets you practice everything you will do on the day.
• Most riding is easy. Zone 2 riding builds the aerobic engine without wearing you out. Indoors, our 90-minute zone 2 ride is the template.
• Some intensity still helps. One weekly session of sweet spot or tempo raises the pace you can hold for hours.
• Recovery weeks every third or fourth week let fitness catch up.

16-week plan to ride 100 miles

For riders who can already ride about 25 miles (40 km) comfortably. Three to five rides a week; the long ride is usually at the weekend.

Weeks	Long ride	Midweek	Focus
1–3	25 → 35 miles	2–3 rides of 45–60 min, one with tempo	Routine, base
4	25 miles easy	Easy rides only	Recovery
5–7	40 → 50 miles	One sweet spot session, endurance rides	Fueling practice
8	35 miles easy	Easy rides	Recovery, FTP test
9–11	55 → 70 miles	Sweet spot or tempo, endurance rides	Pacing, kit and fit
12	45 miles easy	Easy rides	Recovery
13–14	75 → 85 miles	One quality session, endurance	Event rehearsal
15	50 miles	Short, easy rides with a few short efforts	Taper
16	Event: 100 miles	Two short easy spins	Rest and ride

Indoors, long rides can be split, for example 90 minutes on the trainer and a longer ride outside at the weekend, but try to do the longest rides outdoors to practice bike handling and comfort.

What to practice on long rides

• Fueling: eat and drink from early in the ride, regularly, with foods you will use on the day.
• Pacing: ride the first half easier than feels necessary.
• Comfort: saddle, shorts and bike fit; small problems grow over many hours.
• Mechanicals: carry and know how to use a spare tube, pump and multi-tool.

Beyond 100 miles

For longer events, the same structure applies with more volume and back-to-back long days. Riders working on general fitness first can start with our 8-week beginner plan.