Seven tips for getting the most out of your Women’s 100, by the riders and coaches of CANYON//SRAM

Your Best Women's 100

Top tips for getting the most out of your Women’s 100 ride on Saturday 14th September, by the cyclists and coaches of CANYON//SRAM.

03 July 2017

1. Have a game plan

Planning your 100km and breaking it into smaller, manageable, chunks will give you the confidence to ride that bit harder, at the right time.

“Smaller segments means you can push yourself harder whilst staying focused for shorter periods of time. It will make the ride feel shorter mentally and before you know it you’ll have ridden 100km.” – Tiff Cromwell

“Don’t go all out for 100km, take the ride step by step. Don’t forget to eat and drink during the whole effort.” – Elena Cecchini

2. Choose your riding partners wisely

A disorganised group can make for a frustrating ride. Organise your group well ahead of time and work together.

“Find a group of friends and ride towards a common goal – maybe aim for a time or an average speed. Together you can share the work and the ride will be easier. If you don’t have a riding buddy, look around for a safe set of wheels at a pace you want to ride and ask to join them. People are usually happy to have another member of their group if they are willing to share the work.” – Leah Thorvilson

3. Train wisely and do more than just ride

Knowing your route and the challenges along the way will help you train. The event itself might be a challenge, but knowing just how to prepare will make a big difference to your enjoyment of the ride itself.

“Your training leading into the Women’s 100 should be diverse. Go the distance, go longer, go shorter – just make sure you’re building your endurance and also allowing your body to recover from the training stress. Strength training will help benefit muscular endurance and keep your body from completely falling apart by the end of your rides. Yoga will keep your muscles relaxed, limber, and less prone to injury.” – Alexis Ryan

4. Hone your group riding skills

Ride in a group and the kilometres will tick by, but if holding the wheel in front worries you, or riding shoulder to shoulder makes you nervous, find ways to practice.

Join weekly group rides and make an effort to ride slightly closer to others around you. Ask friends to throw you curveballs throughout the ride, such as passing you a bottle or staying on a wheel around a corner. It will be scary at first but it’s important to become comfortable with the uncomfortable. In the long run it will help you to become a more efficient rider, which is the precursor to riding faster.” – Alexis Ryan

“If you hide in a pack you’ll use around 30% less energy than if you’re sat on the front of a group. Use the energy of a group for free speed.” – Barry Austin, sports coach

5. Sleep as much as you can

To get the most out of your Women’s 100 you’ll need to invest in rest. Early nights and lots of downtime are essential components of any athlete’s life.

“Recovery is just as important as training, and sleep is the greatest recovery tool of all. Your body needs rest to repair itself after you’ve pushed it in training, so make sure you’re getting 8-10 hours of sleep coming into your big ride.” – Alexis Ryan

6. Plan with precision

Make like a pro and don’t leave anything to chance on morning of your Women’s 100. Prep your bike, your kit and your nutrition the night before and leave the morning of the event to relax and eat well.

“Your morning routine on the day of the Women’s 100 should be no different than usual. Humans are creatures of habit, and our bodies are especially so. Eat a big breakfast, make sure your pockets are full of food and bottles are full of water or hydration mix, check that your equipment is in working order, and get on your way.” – Alexis Ryan

“Check your equipment several days before. Check the weather forecast the morning of the event and dress appropriately, then get out and have fun.” – Beth Duryea, sports director

7. Enjoy the ride

The Women’s 100 is a collective act of solidarity. A 100km ride for women the world over to enjoy and take at their own pace.

“I let my mind wander where it wants while I’m out on the road. If it wants to think a million thoughts, then I let it run its course. If it wants to be silent and calm, then I let it do that, too. If you’re riding with power or heart rate, occasionally glance down and check if you’re in the right zone, but try to go on feeling as much as the numbers. The numbers aren’t going anywhere. Just enjoy the ride.” – Alexis Ryan

“Knowing that there are thousands of other women, all across the globe, doing exactly the same thing on that very same day is really encouraging. It’s a common achievement that you can share no matter the location, weather, speed, or time zone.” – Beth Duryea, sports director


Join thousands of women worldwide on Saturday, 14th September 2019 as we ride 100km together. It's not too late to sign up to join us on the road – we ride together.

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