For many cyclists, completing a century ride—typically a 100-mile journey—represents a significant milestone in their cycling journey. But, for those crazy bastards looking for an even greater challenge, we’ve identified a few 200+ mile rides. These will push the boundaries of physical and mental endurance. A 200-mile bicycle ride requires detailed preparation, a ton of determination, and maybe a little bit of crazy. In this blog post, we talk about these rides and explore what it takes to conquer these epic long-distance cycling rides. Here’s wikipedia’s definition for Ultra-Distance Cycling.
How do you train for 200-Mile Bicycle Ride?
Training for a 200-mile bicycle ride requires a structured approach that focuses on building endurance, strength, and mental resilience. Here are some essential tips to help you prepare for the monumental challenge:
Gradual Distance Progression:
Begin by establishing a solid base mileage and gradually increase your weekly mileage over time. Incorporate longer rides into your training schedule, steadily building up to distances beyond 100 miles. Aim to increase your long ride distance by 10-20% each week, allowing your body to adapt gradually to the increased demands of ultra-distance cycling.
Interval Training:
Integrate interval sessions into your training program to enhance cardiovascular fitness and improve your ability to sustain high-intensity efforts. Structured interval workouts, such as 4×4-minute intervals at threshold intensity with equal recovery periods, help improve your lactate threshold and overall speed endurance. Additionally, include hill repeats and tempo rides to simulate the varied terrain and pacing encountered during long-distance rides.
Strength and Core Workouts:
Incorporate strength training exercises targeting the major muscle groups used in cycling, including the quadriceps, hamstrings, glutes, and core muscles. Focus on compound exercises such as squats, lunges, deadlifts, and planks to improve overall muscular strength and stability. Additionally, include specific exercises to strengthen the muscles used for pedaling, such as leg presses and calf raises. A strong core is essential for maintaining proper posture and stability on long rides, so dedicate time to core-strengthening exercises such as Russian twists, bicycle crunches, and plank variations.
Nutrition and Hydration:
Develop a personalized nutrition and hydration plan tailored to your individual needs and the demands of ultra-distance cycling. Prioritize consuming a balanced diet rich in carbohydrates, protein, healthy fats, vitamins, and minerals to fuel your training rides and promote recovery. Experiment with different fueling options, including energy gels, bars, sports drinks, and real food, to determine what works best for you during long rides. Practice fueling and hydrating regularly during training rides to fine-tune your strategy and prevent dehydration and bonking (sudden fatigue due to glycogen depletion).
Practice Mental Resilience:
Mental toughness is just as crucial as physical fitness when it comes to tackling a 200-mile bicycle ride. Incorporate mental training techniques into your preparation to strengthen your resilience and focus during challenging moments on the bike. Visualization exercises, positive self-talk, and mindfulness practices can help you maintain a positive mindset and overcome obstacles encountered during long rides. Additionally, break down the ride into manageable segments and set small, achievable goals to stay motivated and maintain momentum throughout the journey.
By following a structured training plan that encompasses these key components, cyclists can prepare themselves both physically and mentally for the rigors of a 200-mile bicycle ride. Consistency, patience, and a willingness to push beyond comfort zones are essential for success in conquering the ultimate test of endurance on two wheels. So, lace up your cycling shoes, embrace the grind, and embark on the exhilarating journey toward achieving your 200-mile cycling goals.
The Rides:
A century ride is a hallmark achievement for cyclists, often regarded as a test of stamina and perseverance. Cyclists from all backgrounds strive to conquer the daunting distance of 100 miles, pushing their limits and reveling in the sense of accomplishment that comes with crossing the finish line. However, for those craving an even greater challenge, setting sights on 200-mile rides opens up a realm of new possibilities. These ultra-endurance rides demand not only physical fitness but also mental fortitude, as riders navigate through long stretches of road and grueling terrain. Let’s take a look at a few iconic rides and races in the United States that extend beyond the century mark, offering cyclists the ultimate test of endurance:
LOTOJA:
Short for “Logan to Jackson,” is one of the premier ultra-endurance bicycle races in the United States. Spanning a distance of approximately 206 miles, LOTOJA starts in Logan, Utah, and finishes in Jackson, Wyoming. The race typically takes place in early September, attracting cyclists from across the country to test their mettle in this grueling but rewarding event.
Mirror Lake Highway Gran Fondo:
UCA Series, Kamas, UT, 150 miles across some amazing country roads and up Mirror Lake Hwy thru beautiful pine and aspen forest, across the highest paved pass in Utah at 10,700 feet, and back on country roads in wide open country. It is a road race, a gran fondo (for those who only want to ride) and can be done as 2 or 3 person relay. Fully supported. Start and finish in Kamas Utah.
Race Across America (RAAM):
RAAM is one of the most iconic ultra-endurance bicycle races in the world. Spanning approximately 3,000 miles from coast to coast, participants race non-stop from Oceanside, California, to Annapolis, Maryland. RAAM is known for its extreme physical and mental challenges, as riders traverse diverse landscapes and climates while battling fatigue and sleep deprivation.
TRIPLE BYPASS:
One July day in 1988, a group of avid cyclists decided that it would be fun and challenging to ride from Evergreen to the Vail Valley, Colorado. And so it was. Thirty-five years later and thousands of more friends beside them, the Triple Bypass is an epic bucket-list ride that has donated millions to charitable non-profits.The Triple Bypass stretches 118 miles, with 10,800 feet of elevation gain over 3 mountain passes: Juniper, Loveland, and Vail.
Conclusion,
training for a 200-mile bicycle ride requires dedication, perseverance, and meticulous preparation. I’ve completed LOTOJA 10 times and the Triple Bypass 3 times. If you’re looking for a challenge, I highly recommend both of these rides. They provide beautiful scenery, are well supported and are challenging as hell.
But remember you need to be prepared. Ultra distance cycling requires a high level of physical fitness, stamina, and mental preparation. By following a structured training plan and embracing the mental and physical challenges along the way, cyclists can embark on the journey beyond the century with confidence and determination, ultimately achieving the extraordinary feat of completing a 200-mile ride. So, gear up, saddle up, and prepare to push your limits as you set out to conquer the ultimate test of endurance on two wheels.