Audax & Randonneur Training Plans: Structured Coaching for Long-Distance Brevets

Your first 200km audax is a significant milestone. It's longer than most riders have ever cycled in one day, and it introduces challenges that shorter rides don't create: sustained effort over 6-8 hours, navigation concentration, control stop management, and the mental game of keeping going when tired.

Training timeline for 200km

Training for a first 200km typically takes 12-16 weeks depending on your current fitness. If you're already riding 50-80km regularly, you're starting from a solid base. These timelines are starting points and adjust based on how your body responds to training.

Phase 1: Base building (Weeks 1-6)

We establish your aerobic foundation with Zone 2 endurance work at 55-65% FTP. For 200km preparation, this means progressive rides building from your current comfortable distance towards 100km.

The goal isn't speed or intensity. It's time-in-saddle adaptation. Your body learns what 3, 4, 5 hours on a bike feels like. Muscles adapt to sustained effort. Your contact points (hands, sit bones, feet) toughen up. The cardiovascular system develops efficiency for endurance work.

Weekly structure typically includes 3-4 rides: two shorter sessions (60-90 minutes) during the week maintaining base fitness, one progressive long ride each weekend gradually extending duration. Total weekly hours: 6-8 hours during this phase, easily manageable around work and family commitments.

We also introduce basic skills during base building: efficient pedalling technique, sustainable climbing on moderate gradients, descending confidence, and bike handling in groups if you'll be riding with others.

Every third or fourth week reduces volume by 40% to ensure adequate recovery. This prevents the overtraining that derails many riders' preparation.

Phase 2: Distance extension (Weeks 7-12)

This phase introduces 200km-specific demands. Weekend long rides extend towards 120-150km, teaching your body what 5-6 hour efforts actually feel like. We add event-specific preparation: practicing efficient control stops (simulating audax checkpoints where you'd stamp your brevet card, fill bottles, grab food), testing nutrition strategies over progressively longer rides, and dusk riding preparation if your chosen 200km route finishes after dark.

Weekday rides maintain base fitness (60-90 minutes at easy pace) whilst weekend rides become event-focused. By Week 12, you're completing 140-150km training rides comfortably. Total weekly hours: 8-10 hours during peak weeks, with the long ride consuming most of that weekend time.

We also dial in practical systems: what clothing works for early starts, how much food you actually need to carry, which bottles and hydration setup prevents running dry between controls, and navigation confidence with your chosen device (GPS or phone) plus paper backup.

Phase 3: Event preparation and taper (Weeks 13-16)

Week 13 typically includes your peak training ride: 150-180km that simulates event conditions. Early start (practicing getting up at 5am and eating breakfast), carrying tools and spares as you would on the day, navigation using the planned method, and complete nutrition testing.

This peak ride reveals what works before the actual event. Does your saddle cause problems after 5 hours? Do your chosen foods sit well at hour 6? Is your clothing adequate? Better to discover issues during training than during the event.

The final 2-3 weeks taper volume whilst maintaining intensity. Two weeks before the event, reduce total volume by 30%. The week of the event, reduce by 50%. Weekend long ride becomes 80-100km two weeks out, then 60km the week of the event. You arrive fresh but sharp, not tired from excessive training.

200km pacing strategy

For a first 200km, sustainable pacing means 60-65% FTP on flats, 55-60% on climbs. This feels too easy initially. That's correct. The goal is arriving at 150km still feeling capable, not discovering at 120km that you've blown up and have 80km of suffering ahead.

With 13.5 hours available and typical 200km routes taking 8-11 hours of moving time, conservative pacing provides a comfortable time buffer. Better to finish with power to spare than cut it dangerously close through early overconfidence.

We establish your sustainable power zones during initial performance testing and practice maintaining them during training rides. By event day, riding at 60-65% FTP feels natural, not something you're consciously monitoring.

200km nutrition and control management

Aim for 200-300 calories per hour minimum from a combination of carried food and control stops. Test what works for YOUR stomach during long training rides. Some riders prefer energy bars and gels, others need real food (sandwiches, bananas, flapjacks). Underfueling is more common than overfueling in long events.

Practice efficient control stops during training. First-time audax riders typically spend 15-20 minutes at controls getting organised. With practice, this reduces to 10-15 minutes: arrive, stamp card, fill bottles, grab food, use facilities, leave promptly. Every minute saved at controls is a minute towards your time buffer.

Most 200km routes have controls roughly every 60-80km. This means you're never more than 2-3 hours from resupply. Carry enough food and water to get between controls plus emergency reserves (one extra bottle, 300-400 calories backup food) in case a control is unexpectedly closed or you take a wrong turn.

The jump from 200km to 300km adds 100km and roughly 3-4 hours to your longest ride. This introduces new challenges: maintaining concentration for 10-12 hours, managing energy over extended duration, and potentially riding through dusk into darkness.

Training timeline for 300km

Training for 300km typically takes 14-18 weeks. If you've already completed several 200km rides, preparation time reduces because your aerobic base is established. These timelines adapt to your individual response to training.

Phase 1: Base and 200km consolidation (Weeks 1-8)

We establish your aerobic foundation through Zone 2 endurance work, building towards comfortable 150-180km training rides. If you've recently completed a 200km brevet, this phase consolidates that fitness. If not, we're developing the base needed for longer distances.

Weekly structure includes 3-4 rides totalling 8-10 hours: shorter weekday sessions maintaining base fitness, one progressive long ride each weekend. By Week 8, weekend rides reach 160-180km comfortably.

We also establish sustainable pacing discipline (55-65% FTP becomes automatic), test nutrition strategies over 6-8 hour efforts, and practice efficient control stops until they're instinctive.

Regular recovery weeks (every 3-4 weeks) reduce volume by 40% to prevent overtraining and ensure consistent progress.

Phase 2: Distance extension and consecutive day training (Weeks 9-14)

This phase introduces 300km-specific demands. Weekend long rides extend towards 200-220km, teaching your body what 8-10 hour sustained efforts actually feel like.

We also introduce consecutive day training when beneficial: Saturday long ride (180-200km), Sunday moderate ride (80-100km). These consecutive days teach your body how starting on tired legs feels, useful preparation for longer events where fatigue compounds. Total weekly hours: 10-14 hours during peak weeks.

Night riding practice begins if your chosen 300km route includes sections after dark. We test lighting systems (primary and backup), practice navigation when tired and visibility drops, and develop strategies for maintaining pace despite darkness.

Nutrition testing extends to 10+ hour efforts. What foods still work at hour 8 when appetite starts failing? How do you maintain calorie intake when nothing appeals? These lessons learned during training prevent problems during events.

Phase 3: Event specific preparation and taper (Weeks 15-18)

Week 15 typically includes your peak training ride: 250km simulating event conditions. This reveals what works before the actual event and builds confidence that 300km is achievable.

The final 2-3 weeks taper volume: reduce by 30% two weeks out, 40% the final week. Weekend long ride drops to 150km two weeks before the event, then 100km the week of. You arrive fresh but maintain the sharpness developed during preparation.

300km pacing and time management

With 20 hours available, sustainable pacing at 55-65% FTP provides comfortable time buffer. Typical 300km routes take 12-16 hours of moving time depending on terrain and conditions.

The psychological challenge increases. Hour 8 doubts ("why am I doing this?"), maintaining concentration when tired, and pushing through when everything starts hurting. Mental preparation during training rides makes these challenges manageable rather than overwhelming.

Time management becomes important. Over 300km with typically 5-6 controls, reducing stop times from 20 minutes to 12-15 minutes saves an hour overall. Combined with pacing discipline, efficient controls ensure comfortable finishes rather than stressful time pressure.

The 400km and 600km distances represent serious long-distance riding. These brevets take 14-18 hours (400km) and 20-30 hours (600km) respectively, often requiring overnight riding and systems for managing extended effort.

400km training approach

Training for 400km typically takes 16-20 weeks. The Super Randonneur progression (200km, then 300km, then 400km) works well. Each distance teaches lessons that prepare you for the next.

Phase 1 (Weeks 1-8): Foundation and 200km comfort
Establishing aerobic base through Zone 2 work at 55-65% FTP, building to comfortable 180-200km training rides, and developing sustainable pacing discipline that's automatic rather than consciously managed. Weekly hours: 8-10 hours building towards 12 hours by Week 8, with recovery weeks every 3-4 weeks.

Phase 2 (Weeks 9-16): Distance extension and consecutive day training
Weekend rides extending towards 220-250km, consecutive day training when beneficial (Saturday 200km, Sunday 80-100km teaching cumulative fatigue management), introducing overnight riding practice with complete lighting systems testing, extending nutrition strategies to 12-14 hour efforts and learning what works when appetite fails, and building mental resilience for sustained effort. Weekly hours: 12-16 hours during peak weeks, though the longest training rides typically fall on weekends.

Phase 3 (Weeks 17-20): Peak and taper
Week 17 includes peak training ride of 300-350km, complete event simulation including night riding if your route demands it, and comprehensive systems testing (lighting, navigation, nutrition, pacing). Final 2-3 weeks taper volume (30% reduction two weeks out, 40% final week), ensuring you arrive fresh but sharp.

600km training approach

The 600km distance demands different preparation than shorter brevets. With 40 hours available and typical completion times of 20-30 hours, you're managing overnight riding, extended effort, and nutrition challenges over a full day plus.

Training for 600km takes 20-26 weeks, ideally building through the Super Randonneur progression (200/300/400/600km). Individual adaptation varies significantly, so timelines adjust based on your response to training.

Phase 1 (Weeks 1-10): Base and 300km consolidation
Aerobic foundation development through consistent Zone 2 work, progression to 250-300km training rides that feel challenging but manageable, and establishing sustainable pacing for multi-hour efforts. If you've recently completed a 400km brevet, this phase consolidates that fitness. Weekly hours: 10-14 hours building towards 16 hours by Week 10, with regular recovery weeks maintaining consistency.

Phase 2 (Weeks 11-22): Extended distance and overnight riding
Weekend rides extending towards 300-350km, consecutive day training teaching cumulative fatigue management when beneficial (Saturday 250km, Sunday 100-120km), overnight riding practice extending to 12+ hour night sections, testing nutrition strategies when appetite diminishes after extended efforts, and developing mental resilience for 20+ hour rides. Weekly hours: 14-18 hours during peak weeks, though most of this falls on weekend long rides. Recovery weeks every 3-4 weeks prevent overtraining.

For riders targeting faster 600km times, optional multi-day simulation blocks (Saturday long ride, brief sleep, Sunday continuation) provide valuable experience managing consecutive long efforts. These aren't essential for all riders but benefit those attempting ambitious time goals.

Phase 3 (Weeks 23-26): Peak preparation and taper
Week 23 includes peak simulation of 400-450km testing complete event systems. The final 3 weeks progressively taper: 30% reduction three weeks out, 40% two weeks out, 50% final week. You arrive fresh with established confidence in your systems.

600km pacing and strategy

For 600km, conservative pacing becomes critical. From London-Edinburgh-London experience, sustainable power sits at 60-65% FTP maximum. This feels absurdly easy when fresh but ensures you're still riding comfortably at hour 20 when others are suffering.

The 40-hour time limit sounds generous. It reduces through control stops (10-15 minutes each across 8-10 controls), navigation pauses, and the fact that your riding speed drops after 16+ hours. Conservative early pacing creates the time buffer you'll need later.

Many UK riders complete 600km brevets without sleeping, riding through the night and finishing within 24-30 hours. Others prefer a short sleep stop (1-3 hours) to maintain alertness. Your strategy depends on personal preference, pace, and how your body responds to sleep deprivation. We develop your individual approach during training.

The Super Randonneur series (completing 200/300/400/600km brevets in the same calendar year) provides ideal progression structure for developing long-distance capability. Each distance teaches lessons that prepare you for the next.

Timeline and progression strategy

Completing the SR series in one calendar year typically requires 24-32 weeks of structured training, depending on your starting fitness and how you space the events. Individual timelines vary significantly based on adaptation rates and life circumstances.

Typical progression:
200km in early season (March-April), 300km 6-8 weeks later (May), 400km another 6-8 weeks later (June-July), 600km as peak event (August-September). This spacing allows adequate recovery and preparation between distances whilst ensuring all four brevets fall within the same calendar year for SR qualification.

The progression works because each distance forces adaptations needed for the next. You don't jump directly to 600km. You build systematically through distances, each one extending your capability whilst maintaining safety margins.

Progressive adaptation through the series

200km teaches: Sustainable pacing for 6-8 hours (riding at 60-65% FTP becomes automatic), efficient control stops (reducing time from 20 minutes to 12-15 minutes), basic nutrition strategy (what foods work for YOUR stomach), and confidence in completing long rides.

300km builds: Concentration over 10-12 hours (maintaining navigation focus when tired), managing energy across extended duration (eating regularly even when not hungry), potentially riding into dusk or darkness (if your route includes late sections), and pushing through when tiredness hits but kilometres remain.

400km extends: Multi-hour endurance where fatigue becomes a constant companion, overnight riding systems (lighting, navigation in darkness, staying alert), maintaining pace when tired (discipline to hold 60-65% FTP despite wanting to stop), and mental resilience for 14-18 hour efforts.

600km demands: Extended effort management (riding for 20-30 hours), overnight riding confidence, nutrition when appetite diminishes (eating becomes work rather than pleasure), and mental resilience for sustained challenge.

Each distance prepares you systematically for the next step. This progression reduces injury risk and ensures each distance feels achievable rather than terrifying.

Strategic calendar integration

The UK audax calendar makes SR series completion realistic for working riders. Rather than needing dedicated training camps or extensive travel, you're building through actual audax events that fit weekend schedules and provide tested routes, control infrastructure, and other riders.

Strategic entry means using early-season 200km rides as long training days whilst preparing for later 300km attempts, completing 300km events as both achievements and preparation for 400km goals, and treating the 600km as peak season target with everything else serving as progressive preparation.

Paris-Brest-Paris (1,200km every four years) and London-Edinburgh-London (1,530km every four years) represent the pinnacle of audax riding. PBP requires completing the Super Randonneur series in your qualification year. LEL has no formal qualification but attempting it without extensive long-distance experience is inadvisable.

Beyond qualification rides

Most riders treat SR qualification rides (200/300/400/600km) as boxes to tick, then struggle at PBP or LEL because qualifying proves you can complete four separate brevets with recovery between each one, not that you can ride 1,200km+ across consecutive days managing cumulative fatigue.

Multi-day preparation takes 20-26 weeks and benefits from consecutive long training days that qualification brevets don't provide. Weekend blocks teaching cumulative fatigue (Saturday long ride, Sunday continuation on tired legs) help your body understand how consecutive days feel, what nutrition works when appetite disappears, and the mental strategies needed for multi-day efforts.

From riding LEL twice (105 hours in 2022, completed again through Storm Floris in 2025), the difference between finishing comfortably and barely finishing comes from systematic multi-day experience, not just completing qualification rides then hoping fitness transfers.

The next Paris-Brest-Paris runs in August 2027. Full preparation guidance available on the dedicated Paris-Brest-Paris coaching page.

The next London-Edinburgh-London runs in 2029. Full preparation guidance available on the dedicated London-Edinburgh-London coaching page.

Whether you're training for 200km or 1,200km, fundamental principles remain consistent across all audax preparation.

Progressive aerobic development

Audax training prioritises Zone 2 endurance work at 55-65% FTP. This builds the aerobic foundation needed for multi-hour efforts without accumulating excessive fatigue that prevents consistent training.

The goal isn't crushing interval sessions or racing mentality. It's developing deep aerobic capacity that allows sustained effort for however long the distance demands. Your body learns to metabolise fat efficiently, spare limited glycogen stores, and function comfortably for extended durations.

Progressive overload comes from gradually extending ride duration, not increasing intensity. Week by week, your longest ride extends: 100km becomes 120km becomes 150km becomes 180km. Your body adapts to time-in-saddle, contact point pressure, sustained pedalling motion, and the mental endurance of long efforts.

For riders without power meters, these zones correspond to conversational pace where you can speak in short sentences but not hold extended discussions. Rate of perceived exertion alternatives work effectively for establishing sustainable effort levels.

Sustainable pacing discipline

From 14+ ultra-distance events including Trans Atlantic Way and London-Edinburgh-London, sustainable power for long efforts sits at 55-65% FTP maximum. This becomes the ceiling, not the target.

We establish your specific sustainable zones during initial performance testing. Then practice during every training ride until holding 55-65% FTP becomes instinctive, not something you're consciously monitoring whilst tired at hour 10 of a brevet.

The discipline required is significant. Fresh legs tempt higher effort. Riding in groups encourages matching others' pace. Tailwinds make speed easy. Descents feel effortless. In every situation, you maintain sustainable power regardless of circumstances. This practice during training prevents mistakes during events.

Efficient control management

Time accumulates at controls through browsing food options, extended conversations, getting comfortable. We practice efficiency during training until it becomes natural: arrive, stamp card, fill bottles, grab pre-identified food, use facilities, eat whilst preparing to leave.

First-time audax riders typically spend 15-20 minutes at controls getting organised. With practice and systems, this reduces to 10-12 minutes for most riders. Experienced riders managing aggressive time goals can reduce further to 8-10 minutes. Your target depends on experience level and goals.

Over a 600km brevet with 8-10 controls, reducing average stop time from 20 minutes to 12 minutes saves 1-1.5 hours total. Combined with sustainable pacing, efficient controls ensure comfortable finishes rather than stressful time pressure.

Night riding systems

Many audax rides include sections after dark. Some 400km routes start the evening before, meaning you're riding through portions of the night. Preparation requires lighting systems (primary and backup with sufficient battery life), navigation confidence when tired and visibility drops, maintaining sustainable pace despite darkness, and managing the psychological aspects of solo night riding.

We test complete systems during training: do your lights provide adequate visibility for safe descending, is backup lighting truly independent (separate batteries, separate mounting), can you read navigation devices in darkness, do you have warm clothing for temperature drops after sunset?

Night riding isn't inherently difficult. It requires specific preparation. Practising during training builds confidence and reveals any system weaknesses before events.

Nutrition testing for long efforts

Find what works for YOUR stomach during long training rides, not by experimenting during events. Aim for 200-400 calories per hour minimum depending on intensity and duration. Some riders tolerate gels and bars, others need real food, many require variety to maintain intake over 12+ hours.

Underfueling is more common than overfueling in long events. Many riders don't eat enough, particularly as hours accumulate and appetite diminishes. By hour 10, foods that tasted good earlier become unappealing. Having tested alternatives during training prevents the common problem of stopping eating when your body needs calories most.

We also practice eating on the bike. Time spent stopped eating is time not moving forward. Learning to eat whilst riding (unwrapping bars, drinking whilst pedalling, consuming gels safely) improves efficiency and maintains forward momentum.

Weather adaptation and navigation

British weather changes constantly. Preparation includes rain riding (waterproofs that actually work, visibility in poor conditions), cold adaptation (layering strategies for early starts and night riding), heat management (hydration planning), and changeable conditions (carrying what you need without excessive weight).

Navigation preparation includes confidence with your chosen system (GPS device, phone, or both), paper map backup skills, following route descriptions when technology isn't available, and decision-making when lost or facing unexpected road closures.

We test complete systems during training. Better to discover your waterproof jacket leaks during a training ride than during a 400km brevet in persistent rain.

Strategic use of UK audax calendar

The UK audax calendar runs year-round with events at every distance. We use this strategically: 200km rides become regular long training days, testing nutrition and pacing strategies in event conditions. 300km events serve as event-specific preparation for longer goals, or challenging goals themselves depending on your target. 400-600km brevets function as peak events or race simulations depending on your preparation timeline and ultimate goals.

This integration means you're building fitness through actual audax riding, learning the culture and style of events, developing experience with navigation and control procedures, and progressing systematically towards your goal whilst accumulating real-world brevets rather than just training rides.

Training for your first 200km audax typically takes 12-16 weeks if you're currently riding 50-80km regularly. This timeline allows progressive base building through Zone 2 endurance work, extending weekend long rides from 100km towards 150km, and developing the sustainable pacing discipline needed for 6-8 hour efforts. If you're starting from a lower fitness base, allow 16-20 weeks to build safely without injury risk.

No, power meters aren't essential for audax training though they're helpful. The Zone 2 endurance work that forms the foundation of audax preparation (55-65% FTP) corresponds to conversational pace where you can speak in short sentences but not hold extended discussions. Rate of perceived exertion (RPE 3-4 out of 10) works effectively for establishing sustainable effort levels. Heart rate monitors provide useful feedback, but even these aren't mandatory if you're attentive to perceived effort and can maintain disciplined pacing.

The difference is primarily duration and systems complexity. 200km training focuses on building base aerobic fitness and establishing sustainable pacing over 6-8 hours. 600km training requires all of that plus overnight riding systems (lighting, navigation in darkness), nutrition strategies when appetite fails after 12+ hours, mental resilience for 20-30 hour efforts, and often consecutive day training to teach cumulative fatigue management. The Super Randonneur progression (200/300/400/600km) provides ideal systematic development through these increasing demands.

Yes, audax training is entirely manageable around full-time work. For 200km preparation, weekly hours average 6-8 hours during base building, rising to 8-10 hours during peak weeks. This typically means 2-3 shorter rides (60-90 minutes) during weekday mornings or evenings, plus one longer weekend ride. For 600km preparation, peak weekly hours reach 14-18 hours but most of this falls on weekend long rides. The UK audax calendar structure makes this realistic as you're using actual brevets as training rides rather than needing separate time for events.

UK audax coaching typically ranges from £60 per month depending on service level. Entry packages (£60/month) usually include fortnightly check-ins and structured training plans. Comprehensive packages from £90 per month include weekly consultations, detailed session analysis, nutrition planning, and event-specific preparation. At Boundary we also have a charge per training plan (£75-125 one-time) rather than ongoing monthly coaching. For audax preparation, ongoing coaching with weekly check-ins proves more effective than standalone training plans due to the need for adaptive pacing strategies and progressive volume adjustments.