HOW DO I TRAIN FOR A -MILE CYCLING EVENT?

Building your training base

The cornerstone of any successful cycling event is base training. This phase, often spanning 8 to 12 weeks, develops aerobic capacity and muscular endurance. Without this foundation, higher-intensity workouts later in the plan risk leading to burnout or injury.

Establishing mileage goals

If your target event is 50, 75, or 100 miles, your weekly mileage should progressively build to at least 70% of that distance. For a 100-mile ride, aim to complete 70 miles in training before event day. This progression allows your cardiovascular system and muscles to adapt safely.

Types of rides in base phase

During the base phase, prioritize endurance rides at low to moderate intensity. Supplement these with cadence drills, strength training, and flexibility work off the bike. Keep intensity controlled; the purpose here is to build consistency and resilience.

• Endurance rides of 2–4 hours at conversational pace

• Weekly long ride building toward event distance

• Core strength and mobility training

• Recovery rides or cross-training days

This phase isn’t glamorous—it’s the grind of building a solid aerobic engine. Riders who skip this step often struggle later when intensity ramps up. Treat base training like the scaffolding for your entire event prep.

Adding intensity and skills

Once the aerobic base is established, integrate intensity. Structured intervals, hill repeats, and tempo sessions simulate the demands of long-distance cycling. This mid-phase typically lasts 6 to 8 weeks, sharpening fitness while maintaining endurance.

Interval training

Intervals build power and efficiency. For example, 5x5-minute efforts at threshold with equal recovery boost sustained pace, while 30-second sprints develop top-end speed. Balance interval days with endurance rides to avoid fatigue overload.

Climbing and pacing practice

Hills mimic event challenges. Practice steady climbs seated and standing, focusing on cadence control. Equally important is pacing—riders often burn out by going too hard early. Training rides should simulate even pacing across long distances.

Group riding skills

If your event involves group riding, practice drafting, holding a line, and rotating in a paceline. Efficiency gained from drafting can save up to 30% of energy expenditure—a game-changer over long distances.

• Threshold intervals for sustained power

• VO2 max efforts to push limits

• Hill repeats for climbing strength

• Group rides for drafting efficiency

This is where the training gets spicy. Push yourself, but track recovery closely. Overtraining can derail progress, so listen to your body and adapt accordingly.

Nutrition, tapering, and race day

Endurance events are as much about fueling as fitness. Dialing in your nutrition strategy, tapering properly, and having a race-day plan can make the difference between finishing strong and bonking halfway.

Nutrition and hydration

During training, experiment with fueling. A general rule is 60–90 grams of carbs per hour for rides over 2 hours. Hydration should balance water with electrolytes, particularly in hot conditions. Avoid trying new products on event day.

Tapering before the event

The taper phase—1 to 2 weeks before the ride—reduces training volume while keeping intensity. This allows your body to recover fully and store glycogen. Keep legs sharp with short, high-intensity efforts without building fatigue.

Race-day execution

On the big day, start conservatively. Stick to your pacing strategy, hydrate regularly, and fuel every 30–45 minutes. Break the distance into manageable segments mentally to avoid feeling overwhelmed.

• Test nutrition strategies during training rides

• Hydrate with water and electrolytes

• Taper volume but maintain intensity

• Stick to a pacing plan on race day

By balancing training, fueling, and execution, you’ll transform months of preparation into a confident performance. Remember: a mile cycling event isn’t just about finishing—it’s about finishing well.