How do I prepare for a 100km bike ride?

How to Tackle a 100km Bike Ride

1. Get your hands on a decent bike. You don’t need to drop $2,000 on a fancy bike with 30 gears and high-caliber wheels.
2. Feed your body. Calories in, calories out.
3. Hydrate, hydrate, hydrate. Drink water the day before you bike to prepare your body.
4. Start early.
5. Stretch … and stretch properly.

What is a good distance for a 30 minute bike ride?

After 30 minutes of cycling on a flat surface and under ideal conditions, a person will have travelled approximately 5 miles or 8 kilometres. Examining a few thirty minute bike rides a little more closely will give us a better idea of how many miles are typically travelled in that period of time.

Is cycling 100km a week good?

Recommended Minimum Daily Allowance – 15 km At a moderate rate of exertion, 30 minutes of cycling at a rate conducive to maintaining health equates to covering about 15 km at an average speed of about 30 km/h. 15 km per day equates to about 100 km per week or about 5500 km a year.

What should I eat on a 100km bike ride?

I’d recommend this rider aim for 100-150 calories of carbohydrate (25-37 grams) per hour during rides longer than 90 minutes. If that same rider is racing or in a fast group doing 800 kilojoules of work per hour, then 40-60 grams of carbohydrate per hour may be necessary.

How much food do I need for a 100km ride?

Guidelines recommend 30-60g and up to 90g of carbohydrate per hour for 2.5 hours plus duration. Firstly, the body’s main carbohydrate fuel is glucose.

How many kilometers should I cycle a day?

Is 100km a Gran Fondo?

All Gran Fondo really means is “big ride”. What that means to you will vary. The monthly Strava Gran Fondo challenge is 100 km. However, more “authentic” Gran Fondos tend to be organised, race like events, over a distance typically greater than 120 km.