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Century / distance biking information

Things to prepare
When you're ready to ride the distance, congratulations. There are races, tours / rides, and of course a lot of you just do this on your own.

What you need to take with you depends on whether you're going on a well-moderated tour or race or just a ride with your friends. But some common staples are:

Spare bike tube
Tire changing kit
Water!
Some sort of food substance

Training

Check out Get tready for the next 100 km funride!, an article by Janet Moss published 28/08/2001 by WorldOfEndurance.com. Excerpt:

In this series of programmes, we are going to look at two categories of cycist: the unfit rider who has not been on his or her bike for a while and who simply wants to finish the funride, and the fitter rider who wants to go for a good time.
Programme A: For the less fit rider
Week 1
Monday - Rest
Tuesday - 10/15 km easy/flat
Wednesday - Gym - Circuit training - upper and lower body.
Thursday - 10/15 km + few hills
Friday - Rest
Saturday - Fun ride +- 20 km or spin class
Sunday - Fun ride or training ride including some hills.

Advice for "Survivors":
* Keep the gears light - the trick is to spin the
gears. Big gear pushing will only hurt your legs, plus you may cause your muscles to cramp sooner. Spinning light gears at this stage in particular will keep your legs supple whilst enabling you to ride for longer without becoming exhausted.
* Light gearing is particularly important in the first weeks of training, as this helps you to burn fat and improves the blood flow in the muscles. This will lay the foundations for improving your muscular endurance for the 114 km ride
ahead.
* Remember to keep the upper body as still as possible - grip the handlebars firmly, but keep the upper body relaxed. This way you should feel the transmission of strength through your arms and body into your legs.
...
Programme B assumes that you already have a basic level of fitness. This training programme is intended to introduce strength and power exercises to your "diet". By combining the short distance 'fartlek' training which is anaerobic, with the longer aerobic efforts needed for hill climbing, this will also equip you be able to respond to changes of pace during the race.
Improvers' programme: Week 1
Monday - Rest/or easy turbo session or easy, flat recovery ride.
Tuesday - 30/35 km 'fartlek' - high intensity; add some short 200 m sprints.
Wednesday - 1 hr to 90 minutes all-terrain ride, medium intensity.
Thursday - 40 km plus Hills/Strength work
Friday - Rest
Saturday - Fun ride 70 km
Sunday - Fun ride or longer training ride up to three hours.

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