Get ahead of your training: A week-by-week training guide for TB100

Our event partner, PIE, has produced dedicated training guides to help you prepare for both the 100-mile and 100km TB100 rides. The guides provide a structured training plan to help you build your fitness, confidence and endurance while keeping you on track for event day.

Time on the Bike Matters

Nothing beats time on the bike, so aim to complete as much of your training as possible outdoors and on the road. This will help you get used to the conditions and build the endurance needed for the challenge.

For the 100-mile ride, aim to maintain an average speed of around 16 km/h (10 mph). This should allow you to complete the five planned stops in a little over three hours, allowing plenty of time for those all-important coffee and cake stops!

Include Hills

Try to include hills in your training, as climbing can quickly improve your fitness and prepare you for more challenging sections of the route.

If you live in a relatively flat area, an indoor bike, turbo trainer or spin class can be a useful alternative. Increasing the resistance can help replicate the demands of climbing.

Remember to Rest

Rest days are just as important as training days. Give your body time to recover and adapt by allowing at least one full rest day each week.

Cross-training can also be a useful addition on non-cycling days, helping to build overall strength and fitness.

Follow the PIE training guides, build your mileage gradually and, most importantly, enjoy the journey to TB100.

100km Training programme – Read the guide

Fuel Your Training: A Nutrition Guide for TB100

Training for TB100 takes time, commitment and plenty of energy. Getting your nutrition right can help you feel stronger on the bike, recover more effectively between rides and arrive at event day feeling prepared.

There’s no one-size-fits-all approach to cycling nutrition. The right strategy will depend on your training, the length and intensity of your rides, and what works best for you. The most important thing is to use your training rides to find the foods, drinks and fuelling strategy that suit you.

Before You Ride: Start Fuelled

Going into a training ride with enough energy in the tank can make a big difference, particularly for longer or more demanding sessions.

For a main meal, aim to eat around 1–3 hours before riding, giving your body time to digest. Choose foods that are rich in carbohydrates and relatively easy to digest.

Good options include:

• Porridge with fruit

• Cereal and milk

• Toast or a bagel with banana

• Rice or pasta with a light protein source

• A smoothie with fruit and yoghurt

If you’re heading out early or don’t have time for a full meal, a smaller snack can still provide useful fuel. Try a banana, toast, an energy bar or a carbohydrate-based drink.

Don’t Forget to Hydrate

Start your ride well hydrated. Drink regularly throughout the day and have some fluid before you set off.

Your hydration needs will increase during longer rides, warmer weather and harder training sessions, so use your training to work out what works best for you.

During Your Ride: Keep the Fuel Coming

For shorter, easier rides, you may only need water. As your rides get longer, however, replacing the energy you’re using becomes increasingly important.

For rides lasting more than an hour, consider taking carbohydrates with you. This could include:

• Energy gels

• Energy bars

• Bananas or other easy-to-carry fruit

• Jelly sweets

• Sports or carbohydrate drinks

Don’t wait until you feel completely exhausted or hungry before you start fuelling. On longer rides, aim to eat and drink regularly throughout the session.

Most importantly, practise your race-day nutrition during training. TB100 is not the time to discover that a particular gel, drink or snack doesn’t agree with you.

After Your Ride: Recover and Refuel

Recovery is an important part of your training. After a hard or long ride, your body needs fluid, carbohydrates and protein to help replenish energy stores and support muscle recovery.

Try to eat within an hour or so of finishing your ride, particularly if you have another training session coming up.

Good recovery options include:

• Eggs on toast with fruit

• Greek yoghurt with fruit and granola

• A smoothie with fruit and yoghurt

• Peanut butter on toast

• Chicken, rice or pasta

• Beans or eggs on toast

And don’t forget to replace the fluids you’ve lost during your ride.

Eating Around Your Training

Training for TB100 doesn’t just mean thinking about what you eat on the bike. Your everyday diet plays an important role too.

Aim to eat regular, balanced meals throughout the day, including a good source of carbohydrates, protein, fruit and vegetables. If you’re training after work, for example, don’t rely on dinner to provide all your energy. A small snack a couple of hours before your ride can help you start your session properly fuelled.

Likewise, if you’re heading out early in the morning, prepare something the night before so you have an easy option ready to go.

Find What Works for You

Everyone’s nutritional needs are different, so use your training rides to experiment.

Try different breakfasts, snacks, energy products and drinks. Pay attention to how you feel during your rides and how well you recover afterwards. The goal is to arrive at TB100 knowing exactly what works for you.

Train with it. Test it. Trust it.

Getting Ready for TB100

As the event gets closer, your longer training rides are a great opportunity to practise your full race-day routine.

Think about:

Before: What will you eat and drink before setting off?

During: What food, gels and drinks will you take with you, and when will you use them?

After: What will you have ready to help you recover?

Having a plan can give you one less thing to think about on event day, allowing you to focus on enjoying the ride, taking on the challenge and supporting our charity partner, Spread a Smile. 

Fuel Your Ride. Prepare for the Challenge. Enjoy TB100.

Good nutrition is just one part of preparing for TB100, but getting your fuelling strategy right can help you train consistently, recover well and make the most of your day on the bike.

Keep Your Bike Performing at Its Best: Maintenance & Hill Setup

It’s important to make sure your bike and equipment are in good working order throughout your training and, most importantly, ahead of the challenge itself.

Here, we share advice from our event partner, PIE, with practical tips on how to check and prepare your bike and equipment in the days leading up to TB100.

How to Perform an M Check

Before every ride, take a few minutes to give your bike a quick M Check. It’s a simple way to spot potential problems and make sure your bike is safe and ready to ride.

Starting at the front wheel, work your way around the bike in an M shape, checking the key components as you go.

1. Front Wheel & Tyre

Check that:

• The wheel is securely fastened and spins freely.
• The tyre is properly inflated.
• There are no cuts, cracks or excessive wear.

2. Brakes

Squeeze both brake levers to make sure they feel firm and the brakes engage properly. Check that the brake pads are not excessively worn.

3. Handlebars & Headset

Make sure the handlebars and stem are secure and don’t move when you apply pressure. Check that your headset feels stable and isn’t loose.

4. Frame & Forks

Look over the frame and forks for any cracks, damage or anything that looks out of place.

5. Pedals, Cranks & Chain

Check that the pedals and cranks turn smoothly and are secure. Make sure the chain is clean, lubricated and running correctly through the gears.

6. Rear Wheel & Tyre

Finish by checking the rear wheel and tyre in the same way as the front.

Before You Set Off

Don’t forget to check that you have:

• Lights and reflectors if required
• A working bell
• Water and nutrition
• Spare inner tube or puncture repair kit
• Pump or CO₂ inflator
• Basic tools
• Your phone

If something doesn’t feel right, don’t ride until you’ve checked it or had it looked at by a qualified bike mechanic.

A quick M Check before every ride can help you spot problems early and give you greater confidence on the road.

How to adapt your bike for hills

How to perform an M Check