AI 速览
- Build long ride to 65-75 miles two weeks out, then taper. Don't try anything new on event day.
- Pacing: Zone 2, heart rate 70-75% of max. If you're breathing hard in the first 30 miles, you're going too fast.
- Fueling: 60-90g of carbs per hour starting at minute 30. Practice your nutrition on long rides, not on race day.
- Gear non-negotiables: two bottle cages, saddle bag with tube/CO2/multi-tool, chamois cream, bib shorts you've ridden 50+ miles in.
/ 01
The Eight-Week Build
You need to be comfortable riding 40 miles before starting this plan. If you're not, give yourself 12 weeks. The build below assumes a base of three to four rides per week.
The key variable is your weekend long ride. Add 5-8 miles per week for the first six weeks, peak at 65-75 miles in week 6 or 7, then taper for two weeks. During the week, do two endurance rides of 60-90 minutes and one intensity session (tempo or sweet spot).
/ 02
The Eight-Week Plan
Century build schedule
| Week | Long Ride (mi) | Weekly Volume |
|---|---|---|
| 1 | 45 | 8-10 hrs |
| 2 | 50 | 9-11 hrs |
| 3 | 55 | 9-11 hrs |
| 4 | 60 | 10-12 hrs |
| 5 | 65 | 10-12 hrs |
| 6 | 75 (peak) | 11-13 hrs |
| 7 | 55 (taper) | 7-8 hrs |
| 8 | 100 (event) | — |
/ 03
Pacing: The Biggest Lever
Ninety percent of first-time century failures are pacing failures. Ride the first 30 miles at a pace that feels boringly easy — Zone 2, heart rate 70-75% of your max, breathing through your nose. If you can't hold a conversation, slow down.
The middle third (miles 30-65) is where people get greedy. Resist. The last 20 miles will take care of themselves if you've paced correctly, and they'll destroy you if you haven't.
/ 04
Fueling Math
Aim for 60-90 grams of carbohydrate per hour, starting at minute 30 (not when you're hungry — by then it's too late). That's one energy gel (25g) plus a bottle of sports drink (30g) per hour, or two bottles of mix at 60g each.
Drink 500-750ml of fluid per hour depending on heat. Sodium matters: 500-1000mg per hour in hot conditions. Practice your fueling strategy on every long ride — your stomach has to be trained as much as your legs.
/ 05
Mental Game
Somewhere around mile 70, you will feel awful. This is normal. Keep eating, keep pedaling, and the feeling usually passes in 20 minutes. Break the remaining distance into chunks — 'just get to the next aid station' works when '30 more miles' doesn't.
Have a finishing image in your head. The photo at the end. The story you'll tell. It genuinely helps.
/ 06
Gear Checklist
Century gear checklist
| Category | Items |
|---|---|
| On the bike | Two bottle cages, saddle bag, frame pump or CO2, head unit mount, charged lights |
| Flat kit | Two tubes, tire levers, CO2 x 2 + inflator or mini-pump, patch kit, tire boot |
| On your body | Padded bib shorts (broken in), jersey with three pockets, base layer, socks, mitts |
| Fueling | 6-8 gels, 2 bottles of mix, 1 backup bar, electrolyte tabs in pocket |
| Weather | Arm warmers, light vest or jacket if forecast is uncertain |
| Post-finish | Change of clothes, recovery drink or protein bar in your drop bag |
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