A Coach’s Guide to Preparing for 100 (or 67) Km's of Proper Riding

The TIB Berg100 is not just another long ride you can bluff your way through. At 100 kms with serious climbing, it rewards riders who respect the distance, prepare deliberately, and manage their effort from start to finish. If you want to get to the line confident — and cross the finish line strong — these are the five key areas you need to focus on in the months leading up to race day.

1. Build Endurance First — Speed Comes Later

The single biggest mistake riders make when preparing for the Berg100 is underestimating the sheer time spent in the saddle. This race is about durability. You don’t need explosive power; you need the ability to keep turning the pedals hour after hour.

Your training should prioritise long, steady rides at an intensity where you can still talk in full sentences. These rides teach your body to burn fuel efficiently, strengthen connective tissue, and build the mental comfort required for long days on the bike. Gradually extend your longest weekly ride until you are comfortably riding 70–80% of the race distance.

Common mistake: Training too hard, too often. Hammering every ride leaves you fatigued but not fit. Most endurance gains come from controlled, steady work.

2. Prepare Specifically for Climbing

The race’s climbing is not something you “figure out on the day.” Long, repeated climbs change the race entirely — especially in the second half when fatigue sets in.

Training should include sustained climbs at a controlled, repeatable effort. If you don’t have long climbs nearby, simulate them by riding into a headwind, using a big gear at low cadence, or doing extended efforts on a trainer. Focus on staying seated, keeping cadence smooth, and holding a steady power or heart rate.

Climbing fitness is as much about restraint as strength. Riders who attack climbs early often pay for it later.

Common mistake: Only doing short, punchy climbs. These don’t prepare you for the grinding, cumulative fatigue of long ascents.

3. Learn to Pace Like a Pro (Even If You’re Not One)

Pacing will make or break your TIB Berg100. Riders who go out too hard — especially in the excitement of the first hour — almost always fade badly later.

You should aim to ride the entire event at an effort that feels almost too easy early on. If you are breathing hard in the first third of the race, you’re going too fast. Smooth, even pacing preserves muscle glycogen and keeps your legs working when others are cramping or walking climbs.

In training, practise riding by feel, heart rate, or power — but stick to it. Discipline beats bravado every time.

Common mistake: Racing the first half instead of the second. The TIB Berg100 rewards patience.

4. Dial in Nutrition and Hydration Before Race Day

You cannot “wing” nutrition over 100 kms. By the time you feel hungry or thirsty, it’s already too late.

Your goal should be consistent fueling from the first hour until the finish. That usually means eating small amounts every 20–30 minutes and drinking regularly, even when conditions are cool. Practise this in training — with the same products you plan to use on race day.

Aim for easily digestible carbohydrates, moderate electrolytes, and enough fluid to avoid dehydration without overdoing it.

Common mistake: Saving food for later or skipping early fueling. This almost guarantees a late-race energy crash.

5. Respect Recovery and Train Your Head

Fitness gains happen during recovery, not during training. If you are constantly tired, sore, or irritable, you’re not recovering well enough. Easy days should feel genuinely easy, and sleep should be non-negotiable.

Mental preparation matters just as much. Long races have low points — climbs that feel endless, moments where your legs go flat. Expect them. Riders who finish strong are the ones who stay calm, fuel properly, and keep moving forward when things get uncomfortable.

Confidence comes from preparation. If you’ve done the work, trust it.

Common mistake: Ignoring fatigue and trying to “train through it.” Consistency beats hero weeks followed by burnout.

Final Thoughts

The TIB Berg100 is a proper challenge — and that’s exactly why it’s so rewarding. Respect the distance, train with intention, pace yourself intelligently, and fuel like it matters (because it does). Do that, and you won’t just survive the TIB Berg100 — you’ll enjoy it.

Prepare well, ride smart, and finish proud.