What's the best plan for Long distance ride training?

Training
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What training plan would people recommend for Long distance riding training?

My goal is to ride the AUX London-Edinburgh-London next year. I attempted this in 2013 and dropped out after 48 hours, in part due to not doing enough training. I was right on the time limits when I dropped out due to eating issues, so even if I would have been able to carry on I’d likely have failed to complete anyway due to being out of time.

I’m taking it a lot more seriously now. If the ride takes place (thanks Covid) it will be in August next year.

I’ve already started a full century training plan, then realised that I wasn’t fit enough, so done a full frontal prep, then the fitness kick starter. All my FF numbers actually got worse after the fitness prep, but I did poorly in the FF test. I know I’m much fitter than I was before I started, as I’m so much quicker on the road.

Improving my speed so much has actually lit a fire inside me know. Previously I’ve always been a plodder. I’ve got around routes always bumping up against the time limits, and thought that was just the way I was. Sufferfest has shown me the joy and potential of suffering, and now I’m thinking that I would not just be able to finish the 1500km ride, but do it in a good time.

My goal in mind now is to finish in under 100 hours. That’s 100 hours total (time limit is 125 hours total). If I do a 16 hour day, that’s about 22kmh riding pace. I’ve been out for a few short rides and been able to easily maintain that pace without feeling like I was running into the red, so I think that’s doable.

So, my question. Which training plan would be best? Prior to my poor FF performance, my rider type has always been rouleur, so a good all rounder.

I was thinking about doing the full century plan, but my daily aim would be to do twice that per day (at least 350km a day)

So instead I’m thinking about concentrating on speed. Would the Time trial training plan be a good fit?

Thoughts? What do you think would be a good training plan for Ultra distance riding?

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Low and slow HR. Check out the Maffetone Method by Dr. Phillip Maffetone.

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11 months is plenty of time to get yourself trained for that!
However, you do have to be careful not to hit the training super hard for the next 8 months only to fizzle out in the final lead up.
Generally, for someone in your position, I would recommend going with a reverse periodization scheme. Meaning, spend the next 3-5 months (depending on how bad your winters are) focusing more on the shorter efforts and muscular endurance work (GOAT, POWER STATION) but keeping the volume low to moderate. Then in the 5-6 months leading into the event is when the millage starts to increase, and the frequency of high-intensity sessions decreases substantially (but does not go away completely!).
This ensures that you have a nice high aerobic ceiling to build under. The muscular endurance work will enable you to increase your mileage a bit more rapidly once you switch over to that phase. And on that note, I would strongly suggest adding strength to your training program for the next 24 weeks. The added muscular endurance, stability, and core strength gained from strength are going to be vital to get you through that long of a day.
For plans to start now, something like the Metric Century or Time Trial Prep plan w/ strength would be a good starting point. Don’t start going crazy with adding volume right out of the gate.
I would also suggest looking into a SUF Coaching customized plan, especially if you are going to be putting in all the hours needed to reach your goal.

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Interesting thread - this is broadly what my events are like as well so ‘watching’.
And the train at sub 130 HR (in my case) idea above … that would be cool :slight_smile:

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I have just reevaluated my definition of long

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You’re not alone there!

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Hi All.
this was a great thread.
I’m useless at training planning.
I believe the 1:1 calls with coaches are not available anymore.
I’m starting working on a training plan for Atlas Mountain Race 2025.
Is there any coach available to plan in detail by using systm ?

thanks

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Hi there. I did LEL in 2022 and PBP in 2023, skipped cycling in 2024 and started with Systm in Jan 2025 to train for LEL in 2025. I basically do a full frontal test every 2 month and the hardest training plan I could find which was the 200 mile gravel race which roughly translates to one day of the five days of LEL. Additionally, I do what ever interests me, mostly “A week with” and The Sufferfest vids, which I find hilarious, because obviously I am easily amused. Why else would I like cycling. Anyway, when I repeat workouts I see that watts are rising and HR is going down, so at least the training seems to work. Whether that will be enough to finish LEL again and have fun doing it (not finishing it with Type III fun …) needs to be seen. As there are only two months to go, I’d appreciate it if someone would provide a better idea still.

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I was just wondering the other day whether there was anybody else doing LEL this year on the forum (there was a volunteer on here from 2022 as well). I rode it in 2022, and after a rough couple of years not being at my best, I’m cautiously optimistic about doing ok this year.

What’s your start time? I’ll keep an eye out for you.

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(answered privately on the start time)

So, how are you training for LEL? I think I might be doing to little with just Systm and just a few longer rides (200, 240, 200, 300 this year so far with 400, 400 coming up).

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I’m using the Gravel 200 plan (very loosely!), building up longer rides using my usual SR approach (200, 300, 600, 400 - for some reason I find doing two 300s in a row easier than a 400). I do one long ride per month, with a 100 mile every other fortnight, and then fit in rides/training as per the plan as/when I can and how I feel.

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Interesting question. I’ve successfully used their 200 mile gravel plan..but PBP is another kettle of fish entirely.

Interestingly enough, I ride ocassionally with one of NZ’s absolute godfathers of bikepacking ultra races (Silk Road, Rhino Run etc) and he trains using SYSTM. However, back in the day, the coaching team used to do custom training plans and they developed one for him for those types of races (3,000km+ of racing). Given that he’s on the podium almost all the time, it obviously works. However, Wahoo currently doesn’t offer custom coaching plans. Hopefully, they bring that service back, tho. It was brilliant!

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I’ve now used the 200 mile gravel plan, worked mostly on my MAP (VO2max) and good form on the bike and did some longer rides every few weeks, 200k, 240k, 200k, 300k, 400k, 400, 300k and that last followed by 270k on the next day. I could feel and measure a well improved form and recovery. Now off to holiday and we will see on 2nd August whether the training worked when London - Edinburgh - London starts.

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