One of the items on my “Bucket List” is to ride a 100mile sportive, such as the Prudential Ride London, before I get too old.

Not having been successful in the ballot as yet, but always optimistic, I thought I should start some ‘training’.

And get some ideas down on paper! This is not a training manual, with set exercises, but the ideas behind riding that elusive 100miler.

Training for a 100-mile cycle ride requires a combination of physical and mental preparation. Here are some tips to help you train effectively:

Start with shorter rides:

If you’re new to cycling or haven’t ridden in a while, start with shorter rides and gradually build up your mileage. Aim for regular rides of increasing distance to improve your endurance.

Mix up your training:

Incorporate different types of cycling into your training routine, including interval training, hill climbs, and endurance rides. This will help you build strength, endurance, and speed.

Practice hill climbs:

If your 100-mile ride involves any significant elevation changes, it’s important to incorporate hill training into your routine. Find a local hill or incline and ride up and down it repeatedly to build strength and endurance.


Consider incorporating other exercises into your training routine to improve your overall fitness and prevent injuries. Strength training, yoga, and stretching can help improve your flexibility, balance, and core strength.

Strength training:

Cycling requires leg strength, so incorporating strength training exercises such as squats, lunges, and leg presses can help build your leg muscles and improve your cycling performance.


Eating a healthy, balanced diet is essential for any athlete. Ensure you are getting enough carbohydrates, protein, and healthy fats to fuel your rides and aid in recovery.

Rest and recovery:

Adequate rest and recovery are critical to prevent over-training and injuries. Make sure you take rest days and get enough sleep to allow your body to recover between rides.

Mental preparation:

Mental toughness is just as important as physical fitness. Visualise yourself completing the ride and develop strategies to overcome any challenges you may encounter.

Bike fit:

Ensuring that your bike is properly fitted to your body can make a significant difference in your comfort and performance on the bike. Consider getting a professional bike fitting to make sure your bike is adjusted to your body’s dimensions.

You are not a Bradley Wiggins or a Chris Froome, you are not a Cat A rider tackling a difficult stage of the Tour de France, however, with the right training and mindset, you can do it.

Remember, a 100-mile ride is a significant challenge, so be patient, consistent, and persistent in your training.

With time and effort, you can prepare yourself to successfully complete that elusive 100 miles.

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