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RACE WEEK · 1 WEEKS OUT

RIDE LONDON 100 — 1 WEEKS OUT

Don't do anything clever. Eat, sleep, show up. Built around the 160km / 1,200m profile of the Ride London in United Kingdom.

160 km·1,200 m climbing·5-9 hours·May

THE FOCUS RIGHT NOW

DON'T DO ANYTHING CLEVER.

Race week is about arriving at the start line fresh, hydrated, and calm. The training is done. Hard sessions now cost you more than they give you. Every hour of good sleep in the final 72 hours does more than any workout could.

THIS WEEK'S ANCHOR SESSION

RACE MORNING OPENERS

20 minutes on the bike, morning of the event or day before, with 3x30sec at race pace. Wakes legs up without draining anything. That's it.

THE WEEK

A TYPICAL WEEK, 1 WEEKS OUT

Monday

45MIN Z1 + OPENERS (3X1MIN RACE PACE)

Legs awake, fatigue low.

Tuesday

REST OR 30MIN EASY

Focus on hydration + sleep.

Wednesday

60MIN WITH 4X30SEC RACE PACE

Final primer — nothing heroic.

Thursday

REST

Start carb-loading today.

Friday

30MIN EASY SPIN + OPENERS

Race check. Kit lay-out. Route review.

Saturday (race day -1)

20-30MIN VERY EASY

Or rest. Whichever calms nerves.

Race Day

EVENT

Pace it. Fuel it. Enjoy it.

DON'T DO THIS

Race-week mistakes are always additive — an extra hard session, extra volume, an unfamiliar food. Do less. The last week cannot make you fitter. It can absolutely make you slower.

EVENT INTEL

WHAT THE RIDE LONDON ACTUALLY DEMANDS

Ride London 100 is the UK's largest mass-participation sportive — 160km (100 miles) from Surrey into central London on closed roads. Rolling with two named climbs (Leith Hill, Box Hill). First-time 100-mile riders dominate the field.

KEY CHARACTERISTICS

  • ✓Closed roads on the outbound and return legs
  • ✓Leith Hill — the psychological midpoint; Box Hill — the fun one
  • ✓Pack riding dominates — drafting saves 20-30% of your work
  • ✓Central London finish with huge crowds
  • ✓Early start (often 06:30) — means late nights the week before ruin you

COMMON MISTAKES

  • ✕Surfing from group to group in the first 40km and burning matches
  • ✕Underhydrating because it 'doesn't feel hot' on closed roads
  • ✕Descending Leith Hill too cautiously and losing the pack behind you

PACING

Sit in a pack at your sportive pace. Don't chase a faster pack if you can't comfortably hold a wheel for 10 minutes. Leith Hill is at 77km — keep your power 10% below threshold. Box Hill is a 3-minute effort, go for a Strava time if you have legs, otherwise spin.

FUELLING

Gels every 30-45 min + bar every 90. Closed-road feed zones are plentiful but often packed — carry enough that you can skip one. Caffeine gel at 100km keeps the focus through the urban section.

KIT

Aero road bike with 52/36 + 11-30 cassette is plenty. No need for climbing gear. Bidon cage warming bottles (it often rains). Thin gloves — finish is in London, traffic after the line.

WANT THIS BUILT AROUND YOUR FTP?

COACHED FOR YOUR EVENT.

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Apply for Not Done YetHow Coaching Works

$195/month · 7-day free trial · Cancel anytime

FAQ

COMMON QUESTIONS AT 1 WEEKS OUT

Is 1 weeks enough to train for the Ride London 100?+

Race week is about showing up fresh. No new fitness gains possible in a week. Focus on sleep, hydration, carb loading 48-72 hours out, and mental prep. Any hard session this week costs you more than it gives.

What's the hardest part of the Ride London 100?+

Closed roads on the outbound and return legs. surfing from group to group in the first 40km and burning matches — so pacing discipline is the single biggest lever most amateurs miss. Sit in a pack at your sportive pace.

How many hours a week should I train at 1 weeks out from the Ride London 100?+

Drop to 6-8 hours with minimal intensity. The taper protects the fitness you've built rather than growing more. Short, sharp openers to keep legs awake. Nothing aerobically challenging.

Do I need a coach to train for the Ride London 100?+

You don't need a coach to finish. You do need structure. If you're new to sportives, have a target finish time, have a plateau you can't break, or have a history of peaking wrong, a coached plan pays for itself. Inside Not Done Yet the plan is built backwards from your event date — base, build, peak, taper timed to the week the Ride London 100 runs. 7-day free trial, $195/mo.

What gearing should I run for the Ride London 100?+

Aero road bike with 52/36 + 11-30 cassette is plenty. No need for climbing gear. Bidon cage warming bottles (it often rains). Thin gloves — finish is in London, traffic after the line.

OTHER PHASES FOR THE RIDE LONDON

Earlier phase ← 2 weeks out

TAPER

Read the full Ride Londonguide →