13th July 2017.If there is one thing that is true about cyclists, it is that they are always on the hunt for the next challenge. Whether it's racing with friends or in a club, competing in a triathlon event, or just pushing to cut time, there's always room for improvement. Even those who only ride for fitness often find that developing new challenges is the best way to stay engaged. With that said, have you ever considered going for a century ride? A century is a single cycling trip that lasts for 100 miles. Some of these rides feature lots of organising and an event-like atmosphere. Others are simply a personal challenge. While that distance might sound like an impossible feat right now, it is something within almost any cyclist's grasp. The key, of course, is good training and thorough preparation. You could not set out on a trip tomorrow and expect to make it to the end. While those in peak physical condition might have the ability, it would not be as enjoyable as possible. By taking your time to prepare properly, you can enjoy both the actual challenge and the journey along the way, too. These preparations go beyond making your body ready. You'll also want to make sure you bring the right items with you. So where should you begin if you decide that a century ride should be in your future?
Developing your approach to century training
The most important thing to remember while training for your century is that you will not be ready immediately. In fact, you should plan to spend at least two months in training before you attempt the ride. Two months will provide your body with time to develop endurance while you also mentally prepare yourself for the challenges ahead. Each week, you should dedicate one of your rides to your endurance or "long" ride. Try to aim for about 20 miles ? or as many as you can manage ? each time you tackle this ride. Does that sound too far? Consider stretching your training period out by adding on additional weeks. The goal is to work towards a weekly long ride that is 70-80% of the total distance you will cover during your actual attempt. On other days, practice interval riding. Vary your effort level from medium to maximum as you travel. Do this several times, up to four, in one session. Ensure you elevate your heart rate and feel the effort it requires. Raising your heart rate is where much of the real development occurs. Riding intervals is taxing, but it will give you the physique necessary for a century. On one day a week, do a short but hard and fast ride to help give you deeper energy reserves to draw on when riding.
Spend some time training off your bike, too
While your schedule should include plenty of riding as well as a rest day, you should think about hitting the gym at least once a week. Don't plan on putting in a high-intensity workout, since your rides should consume most of your energy. Taking the time to target some specific muscle groups in your body, however, can provide you with a more comfortable riding experience later. What types of exercise work best? You want to devote most of your gym time to focus on core development. Honing muscles like the abdominals will give you much-needed strength. Holding yourself upright and staying comfortable on a bicycle over 100 miles is no easy feat. Having a strong core will make that easier. Sit-ups and crunches will help here, but there are many dumbbell-based exercises you can try too. Squats and lunges will both work out the muscles that support the body, too, as will planks. Grab an exercise ball from the stable at the gym and investigate different methods you can use with them as well ? they're famous for their core workouts. When you're 50 miles into the ride, you'll be glad you set aside time for "ab day" at the gym.
The gear you need for your century ride
From start to finish, 100 miles means covering a lot of ground. It also means that at some point on your ride, you will be quite far from home! That means you won't be able to turn around to grab something you 
forgot. Packing appropriately for your ride and relying on the proper cycling gear is essential to your success. Here's what you should be packing on these rides. First, grab a good-sized saddle bag that fits with your bike. Your bag will be your mobile "home base." Fill it first with the most essential repair kit items: tyre patches, hand pump, extra tubes, your multi-tool ? anything to fix a breakdown you might encounter. Next, remember to pack your ID and a mobile phone for emergency contact purposes. On your bike frame, stash your water bottles. They should be BPA-free and filled up with cool, refreshing water. Some riders suggest adding a flavoured nutritional supplement to one of your drinks. You'll need fuel to eat on the long ride, too. Start off the ride with fresh fruit like a banana ? something that won't sit heavily in your stomach. Bring along a few of your favourite energy gels and perhaps a protein bar or two. Together, this kit should give you everything necessary for a successful ride.
Route planning and final preparations
Which route should you ride if you want to tackle a century? The good news is you may not need to do all 
that planning yourself ? unless you want to, of course. There are often local century rides or regional events organised by a larger cycling body. These give you the opportunity to sign up and enjoy the event with other people. That company also means you'll be able to stave off boredom on the ride while receiving encouragement. However, there's no fixed rule that you need to participate in such an event. It is just an easier option. If you choose to go it alone, plan very carefully. Remember, this isn't a race. Plan for stops every 15-20 miles to get your bearings, use the restroom, and refill your water bottles if necessary. Choose a route that does not expose you to unnecessary danger from traffic. Don't forget that you'll need to get home, too ? so you should consider finding a good point to turn around and bike back home.
What to do once you hit the road
So, the day finally arrives: the time to embark on your 100-mile journey. What do you do now? There are just a few more things to remember while you're in the saddle. First, stay loose. The enemy of every century rider is a stiff body. Not only will this hurt, but you won't enjoy yourself as much either. Stay loose in your seat and move around frequently. Don't get locked in to staring straight ahead. Pace yourself. You do not need to go as fast as possible, but don't go too slow, either ? or you'll be biking into the night! Respect the planned stops or rest stations and use them to your advantage. A century ride isn't the time to show off: it's just about going from Point A to Point B successfully. Above all else, focus on having fun! Soak in the scenery. Chat to your neighbours on nearby bicycles if you ride with others. Though you'll push your body to its limit, you can enjoy the ride now and revel in the satisfaction later, too. Soon you can say: "100 miles? No problem!" When you first commence training for riding a century, the end goal can seem far away and out of your reach. Through perseverance and the correct steps, though, that goal will suddenly be within your grasp. As you cycle through each block of ten miles on your ride, all your hard work will pay off. Now you will be able to enjoy yourself on the ride! Take in the scenery as it rushes past you, but do remember to stop and take hydration breaks. Cycling 100 miles for the first time is tough, but you might say it only gets easier from there. After all, there's nothing to be afraid of after you've done it once. How many centuries will you notch onto your belt? Follow @SportNessUK
