Quick answer: Build up gradually — increase your longest ride by no more than 10-15% a week, with an easier week every third or fourth week, over roughly 8-10 weeks if you already ride 20-30km comfortably. Start fuelling early (30-60g carbs per hour from the first hour), and pace conservatively — the biggest mistake is going out too hard.
A first 50km or 100km ride is as much about pacing and fuelling as raw fitness. Here's a realistic way to build up to it without injury or a miserable last 20km.
The Build-Up: Increase Gradually, Not Linearly
Increase your longest ride of the week by roughly 10-15% at a time, and build in a lighter week every third or fourth week where you drop distance back down to let your body properly absorb the training. This isn't overly cautious — jumping distance too quickly is the most common reason new distance riders end up injured or burnt out before event day.
A Realistic Timeline
If you're already comfortable riding 20-30km, 8-10 weeks of this steady build is a solid runway to 100km. Starting from closer to zero base fitness, plan for 12-16 weeks instead — there's no real shortcut to distance fitness, but there's also no need to rush it.
Fuelling: Start Before You're Hungry
Begin eating small, regular amounts — roughly 30-60g of carbohydrate per hour from bars, gels, bananas or sandwiches — within the first hour of a long ride, well before you feel any need to. Waiting until you're genuinely hungry or flagging usually means you've already used up your easily accessible energy, leading to the sharp, hard-to-recover-from crash riders call "bonking."
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Pacing: Save Something for the Last Quarter
The single biggest mistake first-timers make is riding too hard in the opening third, buoyed by fresh legs and event-day adrenaline. A pace that feels almost too easy at 20km should still feel manageable at 70km — if you're working hard early, you're setting up a difficult final stretch.
FAQ
How long does it take to train for a 100km ride?
8-10 weeks from a 20-30km base, or 12-16 weeks starting from little base fitness.
How much should I increase my ride distance each week?
No more than 10-15% per week, with an easier week every third or fourth week.
What should I eat during a long ride?
30-60g of carbohydrate per hour, starting within the first hour, before you feel hungry.
What's the biggest mistake first-time distance riders make?
Going out too hard early — pace so that the first 20km feels almost too easy.
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