How to Ride 100km for the First Time: A Beginner’s Guide

Riding 100 kilometers (or 62 miles) for the first time can feel intimidating.

Just like running, you just start. If you don't start, nothing will happen. If you start, something can happen. For example, riding 100 km.

To be completely fair, it may not achievable for some people if you have some issues with your knees or workout isn't something you've been doing for a long time. However, I would still say it is a milestone that most people can aim for and actually achieve with some preparation. Whether you’re doing it for fun, fitness, or a personal challenge, here’s how to make your first century ride a success.

1. Build Your Endurance Gradually

Before I went for my first 100km, I was already a rather fit person. I had been going to gym regularly for over 3years, and my legs are stronger than average men. However, when you start a new activity or excercise, no matter how fit you are you need some time to get used to it. The muscles you use in the gym aren't the same as the muscles you need for biking. After my first 20-30km, I got some muscle pain on my thighs. If I went straight upto a 100km ride without preparation, I might've injured myself - the worst thing that can happen to a cyclist and gym rat! So don’t jump straight into a 100km ride without preparation. Instead:

• Start Small: Begin with shorter rides (20-30km) and gradually increase your distance each week. See how you feel, and adjust the difficulty of the route. If you feel good, you can go for more challenging routes with more elevation first before extending the length of rides. If you don't feel super good, practice more on the flat surface, until you don't get completely exhausted after a 20-30km ride.
• Practice Longer Rides: Aim to complete at least one 70-80km ride before tackling the full 100km. From my first 100km, I got severe muscle pain afterwards, although I've practiced a lot beforehand.
• Include Rest Days: Give your body time to recover between rides. It's the same logic as in the gym. The muscle growth and fitness aren't linear. Inbetween you have to have rest days, to jump up higher. This is sadly what the beginners usually don't get. Pushing pushing pushing isn't the answer. Good recovery beats overtraining.

2. Plan Your Route

A well-planned route makes a big difference:

• Choose Flat Terrain: For your first 100km, opt for a route with minimal elevation gain. Usually bikeroads along the river are flat.
• Use Navigation Tools: Apps like Komoot or Strava help you map bike-friendly paths.

3. Fuel Your Ride

Cycling 100km burns a lot of energy, so proper fueling is crucial. I've seen some girls refusing to have any sugar on their ride, but honestly this is a very dangerous and stupid idea. YOU NEED ENERGY. To burn fat, you need energy. Not having enough carbs or sugar on your long ride means you are operating a factory without fuel. It'll not only be unefficient but also destroy your machineries. In order to gain muscle, in order to burn fat, you must have enough energy. Instead of fat or protein, try to have carbs and sugar as they are the energy source which can be used immediately.

• Eat Before the Ride: Have a carb-rich meal (e.g., oatmeal, pasta) 2-3 hours before starting.
• Snack Frequently: Bring energy bars, bananas, or trail mix. Eat small amounts every 30-45 minutes during the ride. My favourite is Haribo. I always have the happy cola flavour one in my frame bag. Also, you can go for some energy gels, as these ones you don't have to chew. Some riders like bananas. You often see them shoved on their back pocket.
• Stay Hydrated: Drink water or electrolyte drinks regularly. A hydration pack or two water bottles should suffice for most routes. I always take 2 bottles with me with electrolytes.

4. Dress for Comfort

Long rides mean spending hours in the saddle, so wear gear that keeps you comfortable. Even if your legs are strong enough, sitting on the saddle for hours can be really challenging. Your lower back, your wrists, your sit bone, your shoulders will hurt. To a certain extent, you just have to suck it up and do it, but you can at least dress properly. It'll help.

• Cycling Shorts: Padded shorts are a must to prevent discomfort and saddle sores. I got one BIB shorts, and they do really make difference. The pain on sitbone is a lot less if I have those pads on my shorts. 
• Layer Smartly: Dress according to the weather. Use moisture-wicking base layers and carry a lightweight rain jacket if needed. But usually I pick a sunny day and try not to carry so much. Because 1g matters when it comes to cycling.
• Cycling Gloves: These reduce hand/wrist fatigue and even forearms.

5. Pace Yourself

Starting too fast is a common mistake.

• Ride at a Steady Pace: Use a comfortable cadence to avoid burning out early.
• Monitor Your Effort: You should be able to hold a conversation while riding—if you can’t, slow down.
• Take Breaks: Plan for short stops every 20-30km to stretch and refuel. Haribo time!

6. Prepare Your Bike

Your bike needs to be as ready as you are.

• Check Your Bike: Ensure tires are inflated, brakes work properly, and gears shift smoothly. One mistake I made was not to check the bolts. Make sure all the parts are fastened.
• Carry Essentials: Bring a multitool, spare tubes, tire levers, and a mini pump for quick repairs. And not to mention, knowing how to fix a flat tire, of course!

Riding 100km for the first time is an unforgettable experience. With the right preparation, pacing, and proper gear, you’ll cross the finish line feeling proud and accomplished. So gear up, plan your route, and enjoy the ride—your first century awaits! 🚲