If you're young, just do two 200K brevets before the 300K and make sure the second one is really hilly. Two or three weeks apart. It is really that simple, GTG. Or don't get old like me. There seems like there is something very different from being 35, 45, or 55 years old than being in one's mid 60's or maybe 70's.
I guess they say randonneuring is 90% mental, 90% physical, and the remaining 10% is the bike. Talking bikes is more fun.
I've read a lot on training and endurance over the decades. Distilling the most important training principles down from my perspective? Weekly, monthly and yearly consistency. Year round and year to year consistency is the most important ingredient in preparing for longer brevets, especially for older riders. Consistency and staying healthy. And it does not have to be cycling. The second important thing is having some intensity or hard riding every once in a while. Not too much. Lon Haldeman has been quoted as saying to collect up an hour of riding at 90% of your max HR per week and that it does not need to be all in one ride. This is a really hard effort and pretty simple to manage, I would add some of that level of intensity once in a while. Keeping some level of hard efforts year round seems more important now for me because fitness seems to fade quicker and is harder to regain. It could just be me.
Long story short, I absolutely personally would not use brisk 200km brevets to train for the jump to 300km. Brevets take a lot out of you and it is possible for an older rider like me to actually have a net negative training effect that way. I can't speak for others, this is just my view at my age/fitness. I would do one ride per week or every 10 days actually at faster than brevet speed, increasing the time week by week until I got to about 6 hours at what generally referred to as Tempo. This feels easy at the start of the ride but keeping that pace is challenging towards the end of the ride. I am currently at about 2.5 hours on those rides and have one 200k under my belt. A speed you can talk briefly but not hog the conversation is about right. I would also do some higher intervals but not very often at my age. I do either Ronnstad or VO2 max intervals about once every 10 days. I also will do 2 x 20 working to 6 x 20 interval at what I would call panting dog pace (95% of FTP). Recovery is especially critical for me at this point in life and it is my feeling that some riders burn themselves out doing lots of slow brevets or Perms. The rest of the rides are just fun. Recovery and rest are critical. I never to a Tempo or interval ride unless recovered, same for a brevet. This is really a complex topic and my comments are probably trivial but maybe helpful to someone. What I find following an approach something like the above is my speed increases and it actually feels easier.
A coach like Michelle would have much more relevant and helpful information but I would really be careful not to add too much load too quickly and also to be especially careful to recover properly. I am planning the jump from 200k to 300k right now, so, the topic is on my mind. Going from a hilly 300K to most 400K presents different challenges for me but a normal 200k to a hilly 300K is a big jump.
On Monday, February 28, 2022 at 10:52:08 PM UTC-5 Bill Bryant wrote: