I am trying to update my training plans to include an ultra distance cycling race (360 km) at the end of the year. None of the cycling options seem to be right for this. Would it be best to just go with “cycling all rounder single day”? I don’t know if this one would do adequate distances.
@Phil can you please recommend your strategy here
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I ride ultra distance, my A event last year was 2,100km, this year my A event will be 1,000km.
I am on the cycling all rounder single day and what was previously called mid volume but is now called recreational.
During the winter months I schedule a 100km event once a month to keep me ticking over. These are what you’d call C events and I just keep training through them.
Over winter I set the minimum hours to 8 hours and maximum 13 hours. Then from about now I let Athletica off the lease, and allow it to choose my hours. Which generally means my longest weeks when not doing an event climbs to about 15 hours.
In addition I sprinkle in longer outings and events in the Spring which lead me progressively towards the demands of my A event. I generally plan about a 3 - 4 month progression. Here are my additions this year.
A 200km event in March
A 9 x 100km “hilly” tour in April
Possibly another 200km event at Easter.
A 400km event in May
A 3 x 200km “fast” tour in May
My main event is 2 weeks after the fast tour, during which I’ll taper. I then have a 300km event a month after my main event, in July, to round off my main cycling year.
In terms of the week to week training, there’s a short aerobic during the week and a longer aerobic on a Saturday. The latter cycles from around 3 hours to 5.5 hours. I find that is enough to build the base endurance, and I rarely go above 6 hours (for the long aerobic) in training other than what I’ve detailed above.
It’s easy to think you only need to go long for ultra distance. Before I found Athletica that’s where I was, every ride was long. But you still get hills, long or steep or both where you need that extra effort and you’re tired. The tempo, Strength Endurance, threshold, VO2 work really helps with that, and shouldn’t be neglected.
For a 360km event I’d say you don’t need to do anything more than 180km to 200km in training. But you shouldn’t be doing these every week, as they take their toll on the body and fatigue. Something like the following might work well as a progression in the months leading up to your event.
2 x 120km
2 x 150km
2 x 180km
Either do these returning to home, good feed and full sleep at night. Else do them as quick tours with a night away. They’ll help you hone your gear, on bike nutrition and setup, and get your head in the right space. But also you can have fun doing them, and visit some places you maybe want to see.
I train outdoors year round, Threshold and VO2 I do as hill repeats. I choose the long hiit alternates for VO2 as I find they better suit outdoors and the demands I might find during events. It also removes any fear I might have about hilly events. I know I have more in the tank.
I would also say get out in poor weather, as it’s a great opportunity to test your kit and setup. If you think you’re going to need to ride in the dark during your event. Then get night riding if you are not used to it.
I like to have minimum cognitive load during my events. I try and minimise the number of things I need to worry or think about. If it’s tried and tested, and you trust it, you know it’ll handle whatever gets thrown at you during a long event. One less thing to concern you.
Hope this helps.
Edited to add. If you use the time constraints to put in a couple of rest days. Then Athletica will compound certain workouts together making them longer. For instance I’ve now given myself a couple of rest days per week and I am starting to see longer outings for medium intensity like the two below.
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Oh and my general rule of thumb after ultras is to have a day off the bike for every 100km. Thus for 360km I’d have 3-4 days recovery after. That doesn’t mean idle, and I’ll usually get out walking.
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Thank you so much for the detailed response. So much great advice in there!
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