How to Prepare for a 120KM Bike Ride: A Noob’s Plan

Alright, listen up. You’ve decided to go for a 120KM bike ride.

Maybe it’s for a good cause, maybe you just like the idea of crushing your limits.

Either way, let’s make sure you don’t crumble like an old packet of crisps halfway through.

It’s a journey, a battle, and you need to prep like your backside depends on it – because, well, it does.

120KM is no joke. You’ve got work to do. You’re gonna sweat, maybe curse, and in the end, you’ll either be shaking with pride or begging for a tow truck.

But don’t worry; I’m here to lay down the road map. All you gotta do is follow it.

1. Start Where You Are (But Don’t Get Too Comfortable)

If you’re already riding 60KM, congrats. But don’t think that just because you can manage that, you’re ready to jump straight into 120KM.

The road to 120 is a gradual climb, like life – slow, painful, and full of scenic views (sometimes). You’ll need to build up your distance.

Goal: Add 10-15KM each week until you’re consistently hitting 100KM+.

2. Build Stamina, Not Just Speed

Forget about your buddies in the fast lane. Don’t worry about keeping up with the Strava elites. For now, your goal is endurance. You’ve got a long road ahead and if you push yourself too hard too soon, you’ll burn out before the halfway mark. Go slow, steady, and focus on comfort.

Goal: Focus on pacing yourself. Aim for longer rides at a sustainable speed instead of quick bursts.

3. Hydration and Nutrition – Don’t Be a Hero

You’re not a camel. Your body can’t store water for a century, and if you think a granola bar will get you through this, you’re dreaming. Eating and drinking right is key to finishing strong.

You need to fuel your body like a well-oiled machine. Carb-loading the night before won’t do you any good if you’re neglecting hydration on the day of the ride.

Goal: Hydrate regularly and have a mix of energy snacks – gels, bananas, and salty snacks (because cramps suck).

4. Get Comfortable with the Saddle (Seriously)

There’s no shortcut to comfort when it comes to the saddle. You’ve got to put in the time, and yes, that means long rides where you feel your butt is being slowly tortured.

Get good padded shorts. You’re not auditioning for a beauty pageant, you’re riding a damn bike for hours.

Also, if your bike setup isn’t working for you, get it adjusted. An uncomfortable position is a guarantee for misery after 50KM.

Goal: Test your bike setup and ensure you’re comfortable. You’ll thank me later.

5. The Group Dynamic – Not All Heroes Ride Alone

You think you’re the lone wolf type? Think again. Riding with a group makes everything easier.

Sure, you’ll have some fast riders, but more importantly, you’ll have people to share the pain with. Plus, the group will keep you on track and help you pace yourself.

Goal: Stick with a group that matches your pace and keep your ego in check.

6. Fuel Your Ride – No, Really, Fuel It

Like I said, it’s all about food. Riding for hours will burn through energy faster than you can say “Where’s my snack?”

Stop at rest areas, eat small meals, and refill your water bottle. If you skip these, you’ll be bonking halfway through. If you’ve never had that feeling, trust me, you don’t want it.

Goal: Don’t skip the pit stops. Even the pros stop for a bite.

7. Rest and Recovery – Don’t Skip This, Either

Yeah, yeah, you want to ride every day and get stronger. But here’s a tip: don’t burn yourself out. Recovery days are just as important as training days. After a long ride, your body needs time to heal and rebuild. This is where the magic happens.

Goal: Take rest days and let your body recover. Your muscles will thank you.

8. Test the Terrain – Know the Enemy

Before the big day, try to get familiar with the route. If you know it’s gonna be hilly, throw in some hill training. If it’s flat and smooth, great. But make sure you’re not surprised by a nasty incline or a rough patch of gravel that wasn’t on your radar.

Goal: Know the course or practice with similar terrain.

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Training Plan Summary

Week	Distance	Focus	Key Notes
Week 1	40-60KM	Base Building	Pace, hydration, nutrition
Week 2	60-80KM	Endurance	Increase distance, steady pace
Week 3	80-100KM	Distance & Pacing	Focus on comfort, group riding
Week 4	100-120KM	Simulated Event Day	Test your gear, nutrition
Week 5+	120KM	Event-Specific Prep	Rest, carb-load, stay hydrated

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Conclusion: You Ready or What?

Alright, so here’s the deal: there’s no magic formula. No one’s gonna sprinkle fairy dust and make you an overnight cyclist.

If you want that 120KM glory, you’ll need to earn it. Ride smart. Eat smart. Rest smart. And when the ride comes, just remember – you’re not out there to be a hero.

You’re out there to finish. Pace yourself, enjoy the moments of suffering, and let the wind push you forward.

And if you get to the end of it all and realize you’re not dead, but maybe just a little sore… well, that’s the feeling of victory.

Now get to riding. You’ve got this.