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
| Week | Long Ride | Rest Days | Notes |
|---|
| 1 | 65 | 1 | 6 days, 65 miles each |
| 2 | 115 | 2 | 65--75mi other 4 days |
| 3 | 165 | 2 | 55--60mi other 4 days |
| 4 | 215 | 3 | |
| 5 | 265 | 3 | |
| 6 | 315 | 3 | 35 miles other days; will need support on long ride |
| 7 | 365 | 3 | 35 miles other days; will need support on long ride |
| 8 | 415 | 4 | Couple rest days leading up to big day |