Cardio & Conditioning
Bike 100km Challenge
Pedal through 100 kilometres of challenge, scenery, and self-discovery. This endurance ride builds stamina, grit, and pacing skills whether outdoors or indoors on a smart trainer.
By Richard Branson · · Updated
Cycling 100km is more than just a ride it’s a physical and mental milestone. For some, it’s a Sunday classic. For others, it’s a first serious test of endurance. Either way, the Bike 100km Challenge is an iconic journey through effort, pacing, and resilience.
“Distance reveals discipline. It’s just you, the road, and the will to keep going.”— RB100.Fitness
Why Take on 100 Kilometres?
- Cardiovascular endurance: Long, steady-state effort develops your aerobic base.
- Mental toughness: Overcoming fatigue and saddle time requires focus.
- Muscular endurance: Legs, core, and stabilisers are constantly engaged.
- Calorie burn: Expect to torch 1,800–2,500+ calories depending on effort.
- Scenery therapy: The miles give space to think, breathe, and reflect.
Whether you’re on a road bike, gravel rig, or smart trainer, the 100km mark is the cyclist’s rite of passage.
How to Approach It
Option A: One-Day Ride
- Plan a loop or out-and-back route totalling 100km.
- Fuel every 30–45 minutes with snacks and hydration.
- Pace yourself — ride conversational for 70%, push for the final 10km.
Option B: Indoor Ride
- Use a platform like Zwift or TrainerRoad to hit 100km on a smart trainer.
- Build your playlist — try the 100 Workout Songs playlist.
- Use fan cooling and set up fuel/hydration within reach.
Option C: Split Over Two Days
If you’re newer to cycling, try 50km one day, 50km the next. You still earn the win.
How to Train for It
- Increase your longest ride by 10–15% each week.
- Do one endurance ride weekly, two shorter rides with effort.
- Strengthen glutes and core off the bike (see: 100 Kettlebell Swings Before Breakfast).
- Cross-train with Zone 2 cardio.
Bike computer display showing 100.00 km distance with heart rate and time metrics Cyclist mid-ride taking a water break by the roadside with rolling hills behind
Tools to Track It
- Use apps like Strava, Komoot, or Wahoo ELEMNT for route tracking and metrics.
- Upload your ride to the RB100 Tracker (coming soon).
- Share your screenshots — tag @rb100.fitness
Recovery Matters
- Prioritise hydration and a post-ride recovery meal (check out 100g Protein Plan)
- Stretch hips, quads, and hamstrings
- Foam roll lower back and IT bands
- Sleep like it’s your job
External References:
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