Here is a great article from www.active.com on the 12 most common mistakes during century rides. The executive summary:
- Inadequate training
- Ramping up too fast
- Training at same intensity
- Training too hard
- Not testing and perfecting
- Skipping breakfast
- Not eating enough
- Not eating regularly during the ride
- Improper hydrations
- Improper pacing
- Getting lost (Guilty of this one)
- Inappropriate equipment
Full article:
Taking on a century ride—especially your first one—is an enormous task.
You have to find the right event that fits your schedule. You have to train, get your nutrition in order, get your gear in order and make travel plans in some cases. It seems so easy for something crucial to get overlooked.
John Hughes has seen hundreds of cyclists through the process, and he notices the same issues pop up time and time again. A longtime cycling coach and author of Distance Cycling: Your Complete Guide to Long-Distance Rides, Hughes took some time to lay out a dozen mistakes that cyclists frequently make when preparing to tackle a 100-mile ride:
More: How to Successfully Complete a Century
Inadequate Training
"A century is an endurance event, and a successful and fun event requires miles in the bank," Hughes said. He recommends building up to a long ride of 70 or 75 miles over similar terrain.
Ramping Up Too Fast
How do you make your way up to 75 miles, though? Hughes notices that many cyclists try to jump to the top of the stairs, so to speak, instead of climbing up them one at a time.
Hughes recommends:
- Increasing week-to-week volume by 10-20 percent.
- Increasing weekly long ride length by 10-20 percent.
- Increasing month-to-month volume by 15-25 percent.
More: 4 Training Tips for Your Century Ride
Training at the Same Intensity
Make sure you don't get too comfortable with your routine. Mix up your workouts.
"Effective training includes endurance riding, some hard intensity rides and also easy recovery rides," Hughes said.
Training Too Hard
On the flip side, don't push the intensity too hard, particularly on your long rides or recovery rides.
"Most rides should be done at an easy, conversational pace," Hughes said.
Not Testing and Perfecting
This is across the board. Use your training period to nail down your nutrition, your clothing, your bike—everything, really.
"Nothing new," Hughes says, "during the event."
More: 12 Tips for Your Next Century
Skipping Breakfast
You've heard it since you were a kid—breakfast is the most important meal of the day. When preparing to ride 100 miles, it's even more crucial.
"Glycogen supplies are limited in the body," Hughes said. "A rider should eat a good breakfast (but nothing new) primarily of carbohydrates with a bit of protein and fat."
Not Eating Enough During the Event
Your gas tank doesn't hold enough for you to ride 100 miles, which takes many cyclists 8-plus hours. Hughes recommends eating at least 200 calories per hour and probably closer to 300 calories per hour.
Not Eating Regularly During the Event
Similar to the last point, but it's important to keep that your intake is not only adequate, but consistent.
"If a rider eats at a rest stop, rides several miles to the next rest stop and then eats again, then the rider's energy may fade in between stops," Hughes said. "The rider should eat 200-300 calories every hour."
More: 4 Nutrition Secrets for Your First Century Ride
Improper Hydration
Pack a couple of drink bottles but don't go crazy. "We were taught to drink before we are thirsty; however on multi-hour rides drinking too much may dilute the blood sodium, resulting in hyponatermia, a potentially dangerous condition. Drink enough to satisfy thirst but not more," Hughes said.
Improper Pacing
When you're amped for an event, it can often lead to pacing problems. That is, you can come out of the gate way too fast. You will pay for it later, so don't let your adrenaline win this battle.
"If a rider can't ride with a group at a conversational pace, then drop off," Hughes said. "The right group is behind you!"
Getting Lost
Most century ride events are clearly marked, but even so, a 100-mile course leaves a lot of opportunities to get lost. Be aware of where you are throughout the ride.
"A rider shouldn't assume that the group he is with is on course," Hughes said. "He should pay some time in advance studying the cue sheet and then double-check each turn."
Inappropriate Equipment
Make sure your bike is made for long-distance events and not a quick-burst race like a criterium.
"Bike shops generally sell a range of racing-style road bikes," Hughes said. "These may have a fairly short wheelbase and straight fork, which makes for quick responsiveness in a criterium, but the bike is harder to ride straight and the ride is harsher.
"The bike may have a significant drop between the saddle and the handlebars, great for aerodynamics in a road race but tiring on a century. The bike may have reduced spoke count wheels, which make for a faster acceleration but aren't as durable as wheels with 32 spokes."
In short: if you're buying a bike, make sure the shop is aware of your needs and what exactly you're using it for. It could make a big difference when you take off on your 100-mile journey.
More: 3 Ways to Prepare for a Century Ride
As every triathlete knows, brick workouts are a great way to prepare you mind and your body for race conditions. Most brick workouts focus on the bike/run transition. Below are some workouts provided by Scott Iott (level 1 USAT coach):
