Intelligent Cycling TrainingTraining
Effective Training Rides, Part 2
My primary objectives for the preparation rides will be to complete them and to learn as much as I can about my bodys responses.
by Warren McNaughton & John Hughes
© Warren McNaughton & John Hughes, All Rights Reserved
Warren McNaughton is a veteran cyclist having completed numerous centuries, double centuries and multi-day rides including Paris-Brest-Paris.
[ Effective Training Rides Pt. 1 Overall Plan
| Pt. 2 Sample Objectives ]
John Hughes is the author of Anti-Aging: 12 Ways to You Can Slow the Aging Process and of the book Distance Cycling. He has written 40 articles on training, nutrition, psychology and medical issues for RoadBikeRider.com. He is a veteran of Paris-Brest-Paris 79, 87, 91, 95, 99, Boston-Montreal-Boston 92 (course record), Rocky Mountain 1200 04, Furnace Creek 508 89 (course record) and 93 (first place) and the Race Across America 96. More about Coach Hughes.
The objectives are for a series of brevets for a 1200 km; you can develop a similar set of objectives for rides leading up to your first double century or tour.
200 km (time limit 13.5 hours)
- Work on pacing: set a reasonable time goal that will also be well below the allowable time, e.g., 10-11 hours.
- Work on nutrition: practice eating every hour and making sure that calories in are close to calories expended.
- Check your bike fit: stem height and reach, seat height, etc.
- Work on getting in and out of controls quickly: spend time sitting on the bike, not in rest stops.
- Enjoy the scenery and your fellow riders.
- Work on recovery after the ride: consuming high quality carbohydrates, stretching and massage.
300 km (time limit: 20 hours)
- Work on pacing: riding at a sustainable pace.
- Work on hydration: drinking as much as you sweat.
- Try out various energy bars and drinks.
- Work on equipment: take everything that you will use for the 1200 km.
- Work on relaxing on your bike: ride so that you get to the end with tired legs, but your upper body isn't fatigued.
400 km (time limit: 27 hours)
- Work on mental pacing: enjoy each section as you ride it and don't worry about the miles ahead.
- Work on pacing: finish the first 300 km feeling like you could ride another 300 km.
- Work on riding at night: discover how you react to it and test your lights.
- Work on planning: write down your pace and planned stops; then stick to the plan.
- Work on mental training: rehearse the ride the week before.
- Enjoy the sunset and the first evening stars; it's a magical time of night.
600 km (time limit: 40 hours)
- Ride to finish: use this ride as the dress rehearsal for your chosen event.
- Work on riding at night: maintain a good pace and minimize stops.
- Work on pacing: practice taking a sleep break and then getting on the bike without wasting time.
- Enjoy the dawn: it's an awesome feeling to ride most of the night and watch the sun come up.
Originally printed in UltraCycling
Coach Hughes has written a number of pieces directly relevant to randonneurs, all available from RoadBikeRider
- Endurance Training and Riding The three article bundle covers training, nutrition and the skills for finish rides of 100km and longer. 48 pages available for just $13.50 (a 10% savings) from RoadBikeRider.com.
Butt, Hands, Feet How to prevent and treat pain in cyclings pressure points. 12 pages for just $4.99 from
Intensity Using Rate of Perceived Exertion, a Heart Rate Monitor or Power Meter to Maximize Training Effectiveness. 41 pages eArticle for just $4.99 from
Mastering the Mental How to prepare for the inevitable mental challenges and how to deal with them on a ride of 100 km or longer. 17 pages for just $4.99 from RoadBikeRider.com.
Showstoppers What are all the factors other than training that stop you from completing a ride? What can you do to prevent a DNF. 65 pages for just $14.95 from
Other articles by Coach Hughes from RoadBikeRider.com.
- Brevets The eArticle on how to train for 200 km to 1200 km and longer brevets. 16 pages for just $4.99 from RoadBikeRider.com.
- Nutrition What to eat and drink on rides of 100 km and longer. 16 pages for just $4.99 from RoadBikeRider.com
- Riding the Long Ride What are the key final preparations for a ride of 100 km or longer, how to complete them and then how to manage every aspect of the ride. 16 pages for just $4.99 from