Goal Of 400

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Goal Of 400

The Goal of 400

Lon Haldeman's "Goal of 400" training plan

  • Published in Ultracycling (UMCA member magazine), spring 2013

Intended for finishing RAAM, PAC Elite Tour, similar events

  • Doing well at RAAM: Add a few hundred more miles of intensity per week
  • Rationale is RAAM riders typically do 400+ miles first and second day

Eight week build plan, 24 hours/400 miles per week

  • Working riders will have difficulty maintaining training for longer than 8 weeks
  • Long ride keeps increasing, shortening other days to compensate
  • Include mix of recovery and speedwork during week

Baseline

Entry test to program is a steady 100 miles in 6 hours (16.6 mph)

Progression

Basic plan is to start at 65 miles and add 50 miles to long ride every week

WeekLong RideRest DaysNotes
16516 days, 65 miles each
2115265--75mi other 4 days
3165255--60mi other 4 days
42153 
52653 
6315335 miles other days; will need support on long ride
7365335 miles other days; will need support on long ride
84154Couple rest days leading up to big day
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