This training plan has been designed by Pav Bryan — Olympic cycling coach, TrainingPeaks Level 2 Coach and Amazon #1 Author.
Building towards a 400 km ride?
This plan is designed for endurance cyclists who can already complete around 160 km and want a structured route towards riding 400 km.
At this distance, simply being able to ride for a long time isn't enough. You need deep aerobic endurance, excellent fatigue resistance, disciplined pacing and a nutrition strategy that continues to work hour after hour.
This plan develops those qualities progressively so that you arrive better prepared for the physical and mental demands of a very long endurance ride.
Who this plan is for
This version is best suited to riders who are already comfortable completing rides of around 160 km and want to build progressively towards 400 km.
You should ideally have at least 4–8 weeks of consistent riding completed before starting and already be comfortable spending long periods in the saddle.
If you're already comfortable riding around 200 km, the shorter 400 km preparation plan from a 200 km base may be a better fit.
If the early long rides are beyond your current ability, reduce them to a duration you're comfortable with and build progressively.
What the plan includes
- One key longer ride progressing towards ultra-endurance demands
- Focused sessions developing sustainable power and aerobic fitness
- Supporting endurance and recovery rides
- Core and strength work
- Regular recovery/rest days
Long Gran Fondos, Audax rides or other endurance events can be valuable preparation during the plan. Where appropriate, replace a similar planned session rather than simply adding extra training load.
The plan also includes guidance around pacing, nutrition, hydration, technique and preparing for an exceptionally long day in the saddle.
You can follow the cycling sessions using power, heart rate or perceived exertion, although a power meter can provide additional precision.
Many sessions use TrainingPeaks structured workouts with power, heart rate and cadence targets where appropriate.
Bonus 40-week strength programme
You'll also receive access to a 40-week strength and conditioning programme that you can continue using after your ultra-endurance preparation is complete.
Planning your taper
This plan does not include a fixed taper. Taper requirements vary between athletes, so allow an appropriate gap before your target event to reduce training load and arrive fresh.
Want the plan adapted around you?
A pre-built plan is a great option if you're comfortable managing your own training.
But no generic plan can know your exact fitness, available time, recovery, work and family commitments, strengths, weaknesses or how you're responding from week to week.
If you'd like me to build and manage your training personally, you can upgrade to 1:1 coaching at any point.
TrainingPeaks plan customers receive an exclusive coaching upgrade offer.
You'll find details and a link to book a free consultation with me at the start of the plan.
Build patiently, fuel consistently — and prepare for 400 km.
Olympic cycling coach, TrainingPeaks Level 2 Coach, Amazon #1 Author and Seven Summits cycling world record holder. I coach riders from first Gran Fondos and amateur races through to ultra-endurance, national and world-class performance. My approach combines proven training principles with your goals, available time, recovery and life outside cycling.