Endurance cycling refers to a type of cycling that requires a high level of physical and mental endurance. It can take the form of a leisurely ride, a challenging event, or anything in between. In this section, we will explore the definition of endurance ride cycling, the benefits it offers, and an overview of the various forms it takes.
Endurance ride cycling can be defined as a type of cycling that involves riding for extended periods, typically over several hours or even a full day. This type of cycling demands physical and mental endurance, as well as preparation and training.
Endurance rides offer a range of benefits, both physical and mental.
- Physically: It improves cardiovascular health, builds muscle, and burns calories.
- Mentally: It can provide stress relief and boost self-confidence.
Additionally, endurance cycling provides opportunities for personal accomplishment, social connection, and exploring new places and scenery.
Endurance cycling comes in many forms, including fondo, granfondo, audax, sportive, century rides (100 kilometres), and metric centuries (100 miles).
Each offers its own unique challenges and rewards. Whether you prefer a leisurely ride or a gruelling event, there’s an endurance ride out there for you.
Types of Endurance Cycling
Endurance cycling encompasses a variety of different types of rides, each offering its own unique set of challenges and rewards. In this section, we will explore six of the most popular forms of endurance cycling.
Century Ride
In the world of cycling, a Century Ride can refer to either 100 miles or 100 kilometers.
The term “Imperial Century” refers to 100 miles, while the term “Metric Century” refers to 100 kilometres.
Both distances offer their own unique challenges, but the choice ultimately comes down to personal preference.
A century ride, also known as a 100-mile ride, is a type of endurance ride that requires participants to cover a distance of 100 miles or more in a single day. These events are designed to test participants’ physical and mental endurance, and provide a sense of personal accomplishment for those who complete them.
The history of the century ride is not well documented, but it’s believed to have originated in the 1890s with rides held in Denver, Colorado. Since then, several club-sponsored century rides have become popular, such as TOSRV, Rideau Lakes Cycle Tour, and Apple Cider Century, to name a few.
Different Ride Lengths for Different Levels of Cyclists
When participating in a formally organised century ride, you may have the option to choose between different ride lengths to suit your ability level. These include:
- Quarter century: 25 km
- Half century: 50 km
- Double century: 200 km
For those who want to push themselves to their limits, a double century ride is the ultimate challenge. These rides are typically scheduled during the middle of summer when there are longer daylight hours, and they usually begin at or before dawn.
Imperial or Metric Century – What’s the Difference?
The terms “imperial century” and “metric century” are used to distinguish between the two measurement systems used in different countries.
The imperial century, used in the United States and United Kingdom, refers to a distance of 100 miles.
On the other hand, the metric century, used in most other countries, refers to a distance of 100 km.
Gran Fondo
Road cycling has a common association with the French. For that we can thank the most famous of all cycling races – the Tour de France. But Italy also has a rich cycling history. Gran Fondo, an Italian term meaning “Big Ride,” is a long-distance road cycling event that originated in Italy in 1970.
The Italian Cycling Federation defines a Gran Fondo as a bicycle event that is at least 120 km long, chip-timed (start to finish), and has prizes for the fastest riders in each category.
Some of the largest Italian Gran Fondos have full road closures, while others have lax laws requiring riders to obey traffic signals.
In the US, where there is no official authority to certify Gran Fondos, they come in many different varieties, with some adhering to the traditional definition and others being more like a century ride.
The first Gran Fondo was the Nove Colli, held on July 12, 1970, in Cesenatico, Italy. With the popularity of chip timing in the 1990s, the number of Gran Fondo events grew rapidly in Italy and spread worldwide, becoming popular in North America, Asia, and Australia.
What is Chip Timing?
Chip timing is a method of accurately measuring the time taken by individual participants in a race or athletic event, typically using a small transponder device attached to the athlete or to the athlete’s clothing.
The device is activated as the participant crosses the starting line and again at the finish line, allowing for precise measurement of the elapsed time between these points.
Chip timing has become increasingly popular in recent years, particularly in running events and long-distance cycling events, as it allows for more accurate results and provides participants with instant feedback on their performance.
Pro Level: Gran Fondo World Series
Since 2016, the Union Cycliste Internationale (UCI) has organised a Gran Fondo World Series, which incorporates some of the Gran Fondo events as qualifier events and holds a final race to award the UCI Gran Fondo World Championships to elite and masters amateur riders in their respective age groups.
The UCI Gran Fondo World Championships is an annual event that brings together amateur and elite cyclists from around the world to compete in long-distance road cycling races.
To participate in the championship event, cyclists must first qualify through one of the many Gran Fondo events that are held throughout the year and serve as a qualifier for the World Championships.
The Gran Fondo World Series is open to riders of all levels, and the World Championships awards prizes to the fastest riders in different age categories, both elite and masters.
The championship event changes location every year, with recent finals being held in cities such as Perth (Australia), Albi (France), Varese (Italy), Poznan (Poland), Sarajevo (Bosnia and Herzegovina), and Trento (Italy).
At the time of writing (February 2023), the next Gran Fondo World Series even will take place in Scotland between 4th and 7th August 2023.
A Gran Fondo For Everyone
Gran Fondo events are designed for riders of all levels, from professional to recreational cyclists.
They offer scenic views, personal achievement, camaraderie, mechanical support, support and gear (SAG) (think: team cars, or assistance vehicles who follow the riders), food and refreshments, and (usually) a fun post-race party.
Riders can participate to improve their personal best, challenge themselves and others, and win prizes.
The events are a combination of a group ride, race, and tour, all in one.
Sportive
Cycling sportives, also known as cyclosportives, are long-distance organised cycling events that challenge participants to complete a set route.
You pronounce sportive as spore-teef.
The routes are typically between 50 and 150 miles, and are known for their challenging roads, including steep bike climbs and descents, testing the rider’s all-around bike-riding skills.
Most sportives use transponder timing to record participants’ times and will usually offer food during the ride via feedstations, breakdown recovery, and fully-signed routes.
Typically GPS downloads of the route are also available. Some events also offer multiple route options, making it attractive to a wide range of riders.
Sportives are a popular way for cyclists to challenge themselves, get fit, and learn about road riding.
Sportives Around The World
In the UK, there are over 500 events each year, while the US is expected to see a similar growth, with currently over 200 events each year.
In Europe, many of the events are more competitive, with categories and prizes awarded to the fastest finishers.
However, in the UK, Australia, and parts of the US, sportives are billed as non-competitive events, appealing to riders of any experience or fitness level.
Is A Sportive Ideal For A Beginner?
If you like riding a bike, a sportive is likely perfect for you.
You can make the ride your own by setting your own pace, goals, and performance targets, or just enjoy the scenery.
There are options for all levels, with multiple distances available, and the ride can be a great opportunity to meet other riders and support a charity.
The fitness required to ride a sportive can vary depending on the specific event and distance you plan to participate in.
Generally speaking, a basic level of cardiovascular fitness and the ability to comfortably ride a bike for several hours is a good starting point.
However, longer or more challenging sportives may require a higher level of fitness and training.
If you’re new to cycling or have any concerns about your fitness, it is recommended to start with a shorter distance and gradually build up your training and endurance.
Audax
Audax, also known as Randonnée, is a unique type of cycle ride that requires riders to complete the journey within a specified time limit, including any stops for rest or food.
You pronounce Audax as aww-dacks.
Unlike races, individual riders’ times are not recorded and the objective is simply to finish within the given time frame.
Participants in an Audax ride are expected to be self-sufficient, navigating their own way and finding their own sources of food and fuel.
Audax endurance rides are unusual in that they have both a minimum and maximum speed. The minimum speed requirement is 15 km/h, and the maximum speed is limited to 30 km/h. You may be thinking 15 kph is a tall ask, if the route is particularly packed with hills. In those cases, the minimums can be reduced.
This combination of time constraints, weather challenges, and distances ranging from 50 km to 1400 km, make Audax rides a thrilling and demanding challenge that is becoming increasingly popular among cyclists.
Benefit From Experience
One of the key benefits of Audax is the chance to cycle challenging routes that have been carefully planned by experienced riders.
The routes can vary greatly, with some offering tough hills, rolling terrain, or mostly flat roads, and taking riders through picturesque villages, dense forests, and exposed moorlands.
Most routes are on quiet roads, with occasional stretches on busier roads that link smaller lanes. The navigation is designed to be straightforward, especially for the parts of the ride that will likely be completed in the dark.
Food and drink are available along some routes, while riders will need to find their own sources on others.
Most rides return to the starting point, making travel planning easier.
Typical Distances
The distances of Audax rides are listed in both metric and imperial measures, ranging from 50 km to 1400 km. Typical Audax distances are as follows:
- 50km / 31 miles
- 100km / 62 miles
- 150km / 93 miles
- 200km / 125 miles
- 300km / 186 miles
- 400km / 249 miles
- 600km / 372 miles
- 1,000km / 621 miles
So whether you’re an experienced rider looking for a new challenge or a beginner seeking a new adventure, Audax offers a unique and exciting opportunity for all.
Preparing For Your First Endurance Ride
Preparing for an endurance ride requires more than just getting on your bike and riding. There are several important factors to consider to ensure a successful and enjoyable experience.
I would suggest aiming for a 100km ride as your first major outdoor endurance ride. This is a significant achievement, and a sizeable target to aim for.
Here are some steps you can follow to prepare for your first metric century (100km) on a road bike:
- Start gradually increasing your mileage: Start with a few shorter rides and gradually increase your weekly mileage until you can comfortably complete a 60km ride.
- Focus on building strength and endurance: Regularly ride hills, use intervals to push yourself, and do strength training to build leg muscles.
- Fuel and hydrate properly: Eat a balanced diet and carry enough water and snacks to fuel your rides.
- Get a proper fit for your road bike: Make sure the bike is comfortable and the right size for you to reduce the risk of injury.
- Practice riding in a group: If you plan to join a group ride, practice riding in close proximity to other cyclists and following traffic rules.
- Give yourself enough time to prepare: Aim to start preparing at least three months before the ride.
- Consider getting a coach or training plan: A coach or structured training plan can help you reach your goals and stay motivated.
Remember to listen to your body, and adjust your training plan as needed.
Let’s break these steps down further.
1. Start gradually increasing your mileage
Starting gradually is key to avoiding injury and ensuring success in your training for a metric century ride. Here are some guidelines to help you increase your mileage:
- Begin with a base of weekly rides of around 20-30 km, making sure to include rest days.
- Increase your mileage by no more than 10% each week to avoid overuse injury.
- Gradually build up to riding 60 km on your longest ride of the week, with shorter rides on other days.
- Make adjustments to your training plan as needed, based on how you feel and how your body is responding.
- Focus on building both distance and endurance by incorporating longer, steady-paced rides and shorter, higher-intensity rides into your training plan.
It’s also important to remember that the increase in mileage should be a gradual process, taking several weeks or months to reach the 60 km goal. Don’t try to do too much too soon! Your body needs time to adapt to the demands of longer rides.
2. Focus on building strength and endurance
To build strength and endurance for your metric century ride, it’s important to incorporate a variety of training techniques into your routine. Here are some suggestions:
- Hill rides: Riding hills will help build strength in your legs and increase endurance. Incorporate hills into your training rides, gradually increasing the steepness and duration of the climbs.
- Intervals: High-intensity interval training can help you improve power and speed. Incorporate short, high-intensity efforts into your rides, such as sprints or hill repeats.
- Strength training: Strength training for your legs and core when off the bike can help improve your power and efficiency on the bike. Consider adding exercises such as squats, lunges, and leg presses to your training routine.
- Cross-training: Mixing up your routine with other forms of exercise, such as running or swimming, can help build overall fitness and prevent boredom.
By incorporating these elements into your training plan, you’ll be building a foundation of strength and endurance that will serve you well on your metric century ride. Just remember to progress gradually and listen to your body, adjusting your training as needed.
3. Fuel and hydrate properly
Proper fuelling and hydration are crucial for a successful metric century ride. Here are some tips to help you make sure you’re properly fuelled and hydrated:
- Eat a balanced diet: Make sure you’re eating a variety of nutrient-rich foods, including plenty of carbohydrates for energy, protein for muscle repair, and healthy fats for overall health.
- Stay hydrated: Hydration is essential for performance, especially on longer rides. Make sure you’re drinking enough water before, during, and after your rides.
- Carry food and water: On longer rides, it’s important to bring food and water with you. This could include energy bars, gels, sports drinks, or whole foods like fruit and sandwiches.
- Practice: Try out different types of food and drinks during your training rides to find out what works best for you.
- Timing is key: Aim to eat a meal containing carbohydrates 2-3 hours before a ride and a small snack 30 minutes before starting. During the ride, aim to drink water and eat a small snack every hour to keep your energy levels up.
Remember, proper fuelling and hydration can make a huge difference in your performance on a metric century ride. Plan ahead and make sure you have enough food and water to get you through the entire ride.
4. Get a proper fit for your road bike
Getting a proper fit for your road bike is important for several reasons:
- Comfort: A properly fitted bike will be more comfortable to ride, reducing the risk of pain or discomfort during a long ride.
- Improved performance: A bike that fits well will allow you to ride more efficiently, improving your performance and reducing fatigue.
- Reduced risk of injury: An ill-fitting bike can lead to overuse injuries, such as knee pain or lower back pain. A proper fit will help to distribute the stress of riding more evenly, reducing the risk of injury.
- Increased enjoyment: A properly fitted bike will simply feel better to ride, making your training rides and metric century ride more enjoyable.
To get a proper fit for your road bike, consider visiting a professional bike fitter who can help you determine the right size and set-up for your bike based on your body and riding style. Alternatively, you can use online resources or consult with a knowledgeable salesperson at your local bike shop.
In any case, it’s important to get a proper fit for your road bike to ensure you’re riding safely, comfortably, and at your best.
5. Practice riding in a group
Riding in a group can be a fun and social way to train for your metric century ride. Here are some tips to help you practice riding in a group:
- Join a local cycling group: Many cities have cycling clubs or groups that organize regular rides. Joining one of these groups can be a great way to practice riding in a group and learn from more experienced riders.
- Ride with friends: If you have friends who are also cyclists, arrange to ride with them. This can be a fun and social way to practice riding in a group.
- Follow traffic rules: When riding in a group, it’s important to follow all traffic laws and signals, just as you would when riding alone. This helps to keep everyone safe and ensures that you’re following the rules of the road.
- Communicate: Good communication is key when riding in a group. Use hand signals to indicate turns or obstacles, and be aware of the signals and movements of other riders.
- Drafting: Drafting, or riding close behind another cyclist to reduce wind resistance, is an important skill to learn when riding in a group. Practice riding in different positions in the group, including at the front, in the middle, and at the back.
By practising these skills and following these tips, you’ll be well-prepared to join a group ride and ride confidently in close proximity to other cyclists.
6. Give yourself enough time to prepare
When preparing for a metric century ride, it’s important to give yourself enough time to properly train and build up your fitness and endurance. This is why it’s recommended to start preparing at least three months before the ride.
Starting your training early will allow you to:
- Gradually build up your mileage and intensity: By starting early, you’ll have more time to gradually increase your weekly mileage and build up your strength and endurance.
- Avoid injury: Rushing into a metric century ride without proper preparation increases the risk of injury. By giving yourself enough time to prepare, you can reduce the risk of injury and train safely.
- Fine-tune your nutrition and hydration plan: Proper fuelling and hydration are crucial for a successful metric century ride. By starting early, you’ll have time to experiment with different foods and drinks and find what works best for you.
- Overcome setbacks: If you encounter any challenges during your training, such as illness or injury, having enough time to prepare will give you the flexibility to recover and get back on track.
Remember, preparing for a metric century ride takes time and dedication. By giving yourself enough time to properly prepare, you’ll be well-positioned to successfully complete your ride.
7. Consider getting a coach or training plan
Hiring a coach or following a structured training plan can be a valuable investment in your preparation for a metric century ride. Here are some reasons why:
- Reaching your goals: A coach or training plan can help you establish specific, measurable goals and provide a roadmap for reaching them. This can help you stay focused and motivated as you prepare for your ride.
- Tailored advice: A coach will take into consideration your individual fitness level, riding experience, and personal goals, and create a customized training plan tailored to your specific needs.
- Staying on track: A structured training plan provides a clear schedule of what you should be doing each day, week, or month to reach your goals. This can help you stay on track and avoid getting sidetracked or discouraged.
- Avoiding burnout: A coach or training plan can help you maintain a balance between challenging yourself and avoiding burnout. Your coach will help you structure your training to optimize your performance while also preventing injury or overtraining.
- Staying motivated: Training for a metric century ride can be challenging and time-consuming, but having a coach or training plan can help you stay motivated and focused on your goals.
Whether you’re a seasoned rider or a beginner, considering hiring a coach or following a structured training plan can help you reach your goals, stay motivated, and successfully complete your first metric century ride.
Example Cycling Metric Century Training Plan
here’s an example of a 16-week training plan for a metric century ride:
Week 1-4
Aim for 3 to 4 rides per week, with an average ride length of between 30 and 40km.
- Increase your weekly mileage by 10-20% each week
- Incorporate 1-2 hill climbs into each ride
- Include 1 interval training session each week
- Strength train 2 times per week (leg press, squats, lunges, etc.)
- Ride at a moderate pace, around 60-70% of your maximum heart rate
Week 5-8
Aim for 4 to 5 rides per week, with an average ride length of between 40 and 50km.
- Continue to increase your weekly mileage by 10-20% each week
- Incorporate 2-3 hill climbs into each ride
- Include 2 interval training sessions each week
- Strength train 2-3 times per week (leg press, squats, lunges, etc.)
- Ride at a moderate to hard pace, around 70-80% of your maximum heart rate
Week 9-12
Aim for 4 to 5 rides per week, with an average ride length of between 50 and 60km.
One ride each week should be between 60 and 70km.
- Focus on endurance rides, building up to a long ride of 60-70km
- Incorporate 3-4 hill climbs into each ride
- Include 2-3 interval training sessions each week
- Strength train 2-3 times per week (leg press, squats, lunges, etc.)
- Ride at a hard pace, around 80-90% of your maximum heart rate
Week 13-16
Bring things down now. Aiming for 2 to 3 rides per week, with ride lengths back down to 30 to 40km.
- Taper your training, reducing your mileage and intensity
- Incorporate 1-2 hill climbs into each ride
- Include 1-2 interval training sessions each week
- Strength train 1-2 times per week (leg press, squats, lunges, etc.)
- Ride at a moderate pace, around 60-70% of your maximum heart rate
Note: This is just an example and can be modified based on your individual fitness level, experience, and goals. It’s important to listen to your body and make adjustments as needed. A coach can help you create a personalised training plan that’s tailored to your specific needs.
Tips for a Successful Endurance Ride
Completing an endurance ride can be a challenging and rewarding experience, but it is important to follow some key tips to ensure a successful outcome.
The following tips are aimed at cyclists who are attempting their first 100km / metric century ride. But similar advice applies whatever length of endurance ride you are attempting.
Staying Motivated
There are two aspects to consider when thinking about staying motivated. These are keeping your motivation during the training before your big ride, and then how to best stay motivated when you get tired and sore on the day of the ride itself.
Staying Motivated During Training
Here are a few tips to help you stay motivated during training for, and riding a long endurance ride:
- Set clear, achievable goals: Identify what you hope to accomplish, and set specific, measurable goals that will help you get there. This will give you a sense of purpose and help keep you motivated.
- Track your progress: Keep a record of your rides, including the distance, time, and how you felt. Seeing your progress over time can be a great source of motivation.
- Join a group or find a training partner: Riding with others can make training more fun and provide a supportive environment. Plus, accountability to someone else can be a great motivator.
- Vary your routes and training routines: Mixing things up will help keep your training from getting stale and boring. Try new routes, incorporate different types of training (e.g. hill climbs, intervals), or try a new type of bike.
- Celebrate your successes: Recognise and celebrate your achievements, no matter how small. Treat yourself after a tough training session or a successful ride.
- Get proper rest and nutrition: Taking care of yourself physically and mentally will help you stay motivated and perform at your best. Make sure to get enough sleep, eat a healthy and balanced diet, and take breaks when needed.
- Visualise the finish line: Imagine yourself crossing the finish line of your metric century ride, and how you will feel. This can help keep you motivated and focused on your goals.
Remember, training for a long endurance ride is a big commitment, but it can also be a rewarding experience. Keep your end goal in mind and stay motivated by focusing on the progress you’re making each week.
Staying Motivated During The Ride
Here are a few tips to help you stay motivated during a long endurance ride:
- Focus on the present moment: When you’re feeling tired or discouraged, try to focus on the moment you’re in, rather than thinking about how much further you have to go. This can help you stay calm and focused.
- Break the ride into smaller sections: Rather than thinking about the entire 100km, try breaking the ride down into smaller, more manageable sections. This can help you stay motivated and focused on the task at hand.
- Surround yourself with positive energy: Whether it’s riding with friends or listening to upbeat music, being around positive and supportive people can help keep you motivated and feeling good.
- Celebrate small victories: Whether it’s reaching a checkpoint or completing a challenging section of the ride, celebrate your successes along the way. This can help you stay motivated and feeling good.
- Eat and hydrate regularly: Proper nutrition and hydration are key to staying motivated and performing at your best during a long endurance ride. Make sure to eat regularly and drink enough water to stay fuelled and hydrated.
- Stay positive: Remind yourself why you’re riding and what you hope to accomplish. Focusing on your goals and the positive aspects of the ride can help keep you motivated and focused.
- Shift your focus: If you’re feeling particularly fatigued, try shifting your focus to something else, like your breathing or the scenery around you. This can help you reframe your thoughts and stay motivated.
Riding a long endurance ride is a challenging experience, but staying motivated and focused can help you successfully complete the ride. Stay positive and take it one step at a time.
Pacing Yourself
Pacing yourself is an important factor in successfully completing a metric century. Here are a few tips on how to pace yourself during a long endurance ride:
- Start slowly: Don’t start out too fast, as you’ll quickly become exhausted. Instead, start at a moderate pace and gradually increase your speed as you get into a rhythm.
- Find your steady pace: Once you’ve warmed up, try to find a steady pace that you can maintain for the duration of the ride. This will help you conserve energy and avoid exhaustion.
- Use intervals: Intervals can help you maintain a consistent pace while also giving you a mental break. Try riding at a moderate pace for a set period of time, then pick up the pace for a minute or two, before returning to your steady pace.
- Monitor your heart rate: Monitoring your heart rate can help you stay within your target zone and avoid overexerting yourself. Use a heart rate monitor or the rate of perceived exertion (RPE) scale to monitor your effort level.
- Take regular breaks: Taking regular breaks can help you recover and refocus. Take a few minutes to stretch, hydrate, and eat some food before getting back on the bike.
- Be mindful of the terrain: Be mindful of the terrain and adjust your pace accordingly. Slow down on hills and pick up the pace on descents.
- Save energy for the end: Try to conserve energy in the early stages of the ride, as you’ll likely need it towards the end.
Remember, pacing yourself during a long endurance ride is about finding a balance between pushing yourself and conserving energy. Listen to your body, adjust your pace as needed, and stay focused on the ride.
Overcoming Common Challenges
Long endurance rides such as a metric century can present various physical and mental challenges.
One of the main physical challenges is fatigue. Cycling for a long period of time can take a toll on your body, leading to fatigue, muscle soreness, and cramping. To mitigate this, it’s important to properly fuel your body with a balanced diet, hydrate before and during the ride, and take breaks when needed.
Staying properly hydrated and fuelled during the ride can be a challenge, and dehydration and hunger can quickly drain your energy and affect your performance. Make sure to carry enough water and snacks to fuel your ride, and eat and drink regularly to maintain your energy levels.
Mental challenges can also arise during a long endurance ride. Boredom, fatigue, and the monotony of the ride can test your motivation and focus. To overcome this, try to keep yourself engaged by listening to music, chatting with other riders, or focusing on the scenery.
Having a clear goal and a positive attitude can also help you stay motivated and focused on the ride. Remember your training motivation.
Finally, weather and road conditions can present additional challenges. Changes in temperature, wind, and road conditions can make the ride more difficult and impact your performance. Be prepared for all weather conditions, and adjust your pace and riding style as needed to accommodate changing road conditions.
Safety Tips for Endurance Cycling
When riding a metric century or any other long endurance ride, safety should be a top priority. Here are some safety tips to consider:
- Wear a helmet: Always wear a properly fitted helmet to protect your head in case of an accident.
- Follow traffic rules: Ride on the right-hand side of the road and follow traffic signals, signs, and road markings.
- Be visible: Wear brightly colored clothing, use lights, and reflective gear to make yourself visible to drivers, especially when riding in low-light conditions.
- Check your bike: Make sure your bike is in good condition before each ride, including checking brakes, tires, and gears.
- Use hand signals: Use hand signals to indicate when you’re turning or changing lanes.
- Be aware of your surroundings: Keep an eye out for obstacles on the road, such as potholes, gravel, and road debris, and be mindful of other road users, such as drivers, pedestrians, and other cyclists.
- Carry a repair kit: Bring a basic repair kit, including a spare inner tube, tire levers, a pump, and a multi-tool, in case of a flat tire or other mechanical issues.
- Tell someone your route: Let someone know your route and estimated arrival time, and carry a charged cell phone in case of an emergency.
By following these safety tips, you can help ensure a safe and enjoyable metric century ride.
Conclusion
Endurance ride cycling is a challenging and rewarding activity that offers numerous benefits, including improved fitness, increased endurance, and a sense of accomplishment. It can also be a great way to explore new places, meet new people, and challenge yourself.
Whether you are a seasoned cyclist or a beginner, there is no better time to get started with endurance ride cycling. With a little training and preparation, you can be well on your way to completing your first century ride or metric century.
Endurance ride cycling is a great way to challenge yourself, improve your health, and have fun. It is important to remember that it is a challenging activity, but with proper preparation, you can succeed and enjoy the experience.
There are many resources available for those interested in endurance ride cycling, including books, websites, and cycling clubs. You can find information on training, nutrition, gear, and events, as well as connect with other cyclists and find support and encouragement as you pursue your cycling goals.