Start at least 8–12 weeks before race day. Your plan should include:

• Base Training (Weeks 1–4): Focus on aerobic conditioning with 3–4 rides per week, gradually increasing from 30KM to 50KM. Maintain a conversational pace to build endurance.
• Endurance Phase (Weeks 5–8): Introduce longer weekend rides (60–80KM), hill repeats, and tempo sessions. Practice nutrition and hydration during these rides.
• Tapering (Weeks 9–12): Reduce volume but maintain intensity. Prioritise rest, recovery, and mental preparation.
• Cross-Training: Incorporate strength workouts (especially core and legs), yoga for flexibility, and swimming for active recovery.

Pro Tip: Simulate race conditions at least once- ride early morning, use your race gear, and follow your nutrition plan.

Nutrition is the foundation of endurance performance. Plan for all three phases:

• Pre-Ride (2–3 hours before): Eat a balanced meal with slow-digesting carbs (oats, brown rice), lean protein (eggs, paneer), and healthy fats (nuts, seeds). Avoid high sugar or greasy foods.
• During Ride: Consume 30–60g of carbohydrates per hour. Options include:
  • Energy gels or bars
  • Bananas, dates, or boiled potatoes
  • Electrolyte drinks with sodium and potassium. Hydrate consistently, small sips every 10–15 minutes. Alternate between water and electrolyte fluids.
    
• Post-Ride Recovery: Within 30 minutes, consume a protein-carb combo to aid muscle repair and glycogen replenishment. A smoothie with whey, banana, and peanut butter works well.

Pro Tip: Practice your nutrition strategy during training to avoid surprises on race day.

Your gear should enhance comfort, safety, and performance.

• Bike Fit: A professional fit ensures proper saddle height, handlebar reach, and pedal alignment- reducing fatigue and preventing injury.
• Essential Gear Checklist:
  • Helmet (mandatory)
  • Padded cycling shorts to prevent saddle sores
  • Gloves for grip and vibration absorption
  • Sunglasses for UV and dust protection
  • Sunscreen (SPF 30+)
  • Repair kit: spare tube, tire levers, mini pump, multi-tool
  • ID card and emergency contact info
• Pre-Ride Maintenance:
  • Inflate tires to recommended PSI
  • Lubricate chain and check gear shifting
  • Test brakes and ensure lights/reflectors are functional

Pro Tip: Carry a small pouch with salt tablets, band-aids, and a backup energy bar.

The key to completing 100KM is controlled pacing.

• Start Conservatively: Avoid the temptation to sprint early. Begin at a pace you can sustain for hours.
• Segment the Ride: Mentally divide the route into four 25KM blocks. Focus on completing each segment with consistency.
• Ride in Groups: Drafting behind other riders reduces wind resistance and conserves energy. Stay alert and communicate clearly.
• Climb Smart, Descend Safely: Use lower gears on climbs to maintain cadence. On descents, control your speed and stay focused.

Pro Tip: Use a cycling computer or app to monitor speed, distance, and heart rate.

The key to completing 100KM is controlled pacing.

• Start Conservatively: Avoid the temptation to sprint early. Begin at a pace you can sustain for hours.
• Segment the Ride: Mentally divide the route into four 25KM blocks. Focus on completing each segment with consistency.
• Ride in Groups: Drafting behind other riders reduces wind resistance and conserves energy. Stay alert and communicate clearly.
• Climb Smart, Descend Safely: Use lower gears on climbs to maintain cadence. On descents, control your speed and stay focused.

Pro Tip: Use a cycling computer or app to monitor speed, distance, and heart rate.