Training Tips for a Century Ride

1. Stay Hydrated! Drink 12 ounces of water or sports drink per hour of riding.
2. Slowly add more miles on training rides.
3. Proper bike fit. Get a professional bike fit to ensure you have the right equipment and a comfortable ride.
4. Only ride in a paceline with people you are comfortable with. Riding close to newbies can be a little dangerous.
5. Fuel for training, plan on eating a high energy snack for every hour you ride.
6. Comfortable clothing can make or break a long ride. Wear shorts with a chamois if riding longer than 20 miles.
7. Prepare for a flat, bring a patch kit and CO2 cartridge and knowledge on how to fix a flat.
8. Ride steady, maintain a cadence of 70 to 80 rpms for uphill and between 85-95 rpms on flat roads.
9. Stretch! spend at least 10-15 minutes stretching every day, especially after a long ride.
10. Rest day, give your body time to relax and recover. Go for a walk or take a yoga class instead of riding.

Showers Pass is a proud supporter of the National MS Society and Bike MS.