Couch to 400 & 600km
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Couch to 400 and 600km
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StageWeekDateKMs# ridesBreakdownNotes
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Gives you an idea of base fitness 124/10/167011x70km ride1 slow ride in the rain, lots of walking up steep hills due to lack of fitness
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231/10/1600Last week was so horrific all you could manage this week Is commuting on your bike
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307/11/167021x 50km easy ride
1x20km putting in some effort
1 social ride with friends to try and be less miserable, 1 trying to try hard but actually v. slow. Socal: attended or organise a get together with like minded folk that helps you get excited about starting to ride more.
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414/11/161763
1x 80km club run,
1x 70km abandoned century,
1x 30km club run
Club runs are good for keeping a steady pace at an average speed higher than you would sustain by yourself. Poor weather means sometimes your rides are shortened but that's winter. One shorter club ride before work because you do what you can to fit stuff around work.
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521/11/16000Miss a group ride because your tyre blows out
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628/11/1635033x100km ish rides and a bit. Touring pace. Long weekend cycle touring with friends. Make sure you have fun, enjoy travelling under your own steam.
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705/12/16951
1x 95km club run so giving it beans trying to keep up
Club rides are also good for finding new routes
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812/12/166511x65km easy rideRide with friends or alone whatever you will enjoy
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919/12/167011x70km ride giving it beansMorning club ride extended thanks to a day off work
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Failed Festive 5001026/12/164504
1x 34km, 1x130km, 1x120km, 1x160km
Or equivalent attempt at a festive 500.
All at a 'slow and steady' endurance pace.
A bonkers failed Bristol to Paris for the Festive 500 while recovering from a cold.
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Ok, now it gets real you have less than 20 weeks to get into shape for your 400 & 600km rides1102/01/1712011x80km and a few short rides all easyStill suffering from the cold, my bike is also destroyed so we limp back to Bristol. On the way find out I've got a place on TCR.
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1209/01/178021x 55km, 1x25kmA ride with Rickie Cotter to restore positivity and a ride with Audax Club Bristol for the club meeting to declare my intentions for the year.
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1316/01/1700Tired
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1423/01/173303
1x60km easy spin,
1x indoor session work on something like top end or cadence,
1x245km long ride endurance pace.
First 200km ride. Mine was back from visiting a friend as a way of trying to keep a social life in the middle of all the cycling.
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1530/01/172002
1x120k, 1x65km
Group rides so making it hurt keeping up
Training weekend in the lakes. Two longer group rides, giving it some beans to try and keep pace. You're pretty tired by the end.
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1606/02/171511x15km hill repsHill climbing session. If hills are your weakness or you're planning on doing a hilly 400 or 600 then it might be wise to sneak the odd hill session in.
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1713/02/1700Holiday
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1820/02/1716531x 30km, 1x 55km, 1x80kmA short 30km session to try and re-engage the legs after a week and a half of over indulgence, 1x 55km evening club run trying hard to keep up, 1x 80km club run giving it beans.
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1927/02/1716031x turbo, 1x30k club ride, 1x100km solo easy rideMaintaining overall volume, switching it up to keep some variety.
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2006/03/171654
1x short 20km hill session, 1x 60km club ride, 1x 50km solo, 1x30 km hill session
Starting to feel the benefit of some of the training, the shorter rides are getting more about pushing harder to go faster. Also keeping on at the hills.
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2113/03/177011x 70km club rideMust have been a busy week with work, only managed a club run.
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2220/03/172115
1x 25km indoor, 1x 30km 1x 40km, 1x 16km, 1x 85km club run
Fitting in shorter rides around work and a longer one at the weekend.
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2327/03/174405
1x70km, 1x 60km club ride, 1x25km, 1x225km, 1x50km recovery
I took the Monday off as TOIL and went for a long ride. 200km is less scary now although my body still hurts so bad at the end. Keeping on at the weds club ride is helping speed and consistency.
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2403/04/1711031x turbo, 1x 45km club ride, 1x 45km fun easy rideRelativley easier week, meet up with non-long distance friends to keep the fun in and keep your frame of reference.
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2510/04/173604
1x19km after work hill, 1x115km group ride puttig in some effort, 1x 35km explore, 1x 80km, 1x 104km giving it beans
A training week in Scotland with friends. Good opportunity to ride hard, ride hills and ride beautiful landscapes. Eat and be merry in the evenings because this is fun.
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2617/04/1736331x 10km gear test, 1x 190km, 1x 160kmGetting faster and more confident with longer distances you decide to cycle to a friend's wedding in mid wales. Take the opportunity to recce the first and last 1/4 of next week's ride
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2724/04/175003
1x club ride and some errands and commuting to keep the legs turning it’s 400km Randonee Week
Trust that your legs have built the strength to get around. Enjoy the scenery and the people. Ride your own pace.
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2801/05/171653
1x45km easy, 1x 14km to the pub, 1x80km club ride
You're fatigued and feel like sleeping all week but a few short rides will keep the legs turning and help you recover.
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2908/05/1762521x30km gear test, 1x600kmYou know you can do 400km, you're not sure about an additional 200km the following day on minimal sleep. Time to trust your body and just keep turning the cranks.
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