Naturally, riders who are less fit or have limited time in the saddle will need to dedicate more time to prepare for a 100-mile ride (or the distance of your chosen event).
For those with some cycling experience, such as regular commuters or casual riders, we recommend setting aside at least 8 to 10 weeks for focused preparation—this is in addition to any prior base training you may have done.(What is base training, Zone 2 (LINK HERE))
Training is just one part of the sportive journey. A smart hydration and nutrition plan is equally important — together they help you ride longer, recover faster, and perform at your best.(LINK HERE))
We don’t have all the answers, and there’s no one-size-fits-all approach. You’ll need to tailor your plan to suit your own abilities and time. However, the guidelines below will give you a solid starting point, its also worth taking a look at your nutrition and hydration through our sponsor XMiles , (LINK HERE)).
That would average out as 7 Hours a week.
The above rides make up 3 sessions a week, and approx 7 hours of cycling, clearly you can do more, but build up gradually.
Use this as a simple guide to fuel and hydrate effectively before, during, and after your rides.
| Phase | Nutrition Focus | Hydration Focus |
|---|---|---|
| Before Ride | Carbohydrate-based meal, low in fat and fibre (e.g. porridge, toast, banana) | 500–750 ml of water or electrolyte drink before starting |
| During Ride | Consume 60–90 g of carbohydrates per hour (gels, bars, fruit, etc.) | Sip every 10–15 minutes, aim for 500–1000 ml/hour depending on temperature and sweat rate |
| After Ride | Eat within 60 minutes: 3:1 ratio of carbs to protein for recovery | Replace 1.5× the fluid lost during the ride, include electrolytes if needed |
| Daily | Maintain a balanced, varied diet to support ongoing training and recovery | Drink steadily through the day — aim for pale yellow urine as a hydration check |