TCR · self-supported, across Europe
Transcontinental Race training plan
The Transcontinental Race crosses Europe self-supported, usually well over 4,000 km with tens of thousands of metres of climbing. Riders plan their own route between checkpoints, and most take around two weeks. Indoor training builds the engine; the plan adds the mountains and the multi-day rehearsal.
- Distance
- 4,000 km or more; the route changes every year
- Climbing
- Tens of thousands of metres
- Format
- Self-supported, mandatory checkpoints and parcours
- Typical duration
- 10 days for the fastest; about two weeks for many
What a Transcontinental Race demands
At TCR distances your daily average power is low, often 55 to 65% of FTP, but you ride 14 or more hours a day for over a week, on a loaded bike, over mountain passes. Durability, climbing strength at low cadence, and the ability to eat 5,000 kcal or more a day decide the race.
The sample plan uses the maximum long-ride length the app plans indoors (6 hours) and back-to-back long days. Ride as many of the long days outdoors with your race setup as you can, and use indoor sessions for the structured durability, climbing and torque work.
Sample 16-week Transcontinental Race training plan
Generated by MeepMeep's plan builder for a rider training about 8 hours a week now, with a ceiling of 14 hours, five riding days and the long ride on Saturday. Race pace is set at about 62% of FTP, and Specialty adds back-to-back long days. Your own plan starts this week and ends on your event date.
Planned hours per week. Easier weeks are dimmed.
- Peak week
- 13.6 h
- Longest ride
- 5 h 15 min
- Phases
- 6
- Sessions
- 76
The phases
- Foundation · 3 wk
Easy volume and a gentle introduction to each kind of session.
- Base · 3 wk
Aerobic volume, tempo and low-cadence strength. The long ride grows steadily.
- Build · 4 wk
Sweet spot and threshold to raise FTP, plus durability long rides with efforts after a long pre-load.
- Specialty · 3 wk
Event rehearsal: race-pace long rides with full fueling, back-to-back days and a durability test.
- Taper · 2 wk
Volume drops by roughly half while intensity stays, so you arrive fresh.
- Event · 1 wk
Openers, carb-loading and the event itself.
Week by week
| Week | Phase | Sessions | Hours | Longest ride |
|---|---|---|---|---|
| 1 | Foundation | 5 | 7.8 h | 3 h |
| 2 | Foundation | 5 | 7.6 h | 3 h |
| 3 | Foundation | 5 | 8.2 h | 3 h |
| 4 | Base | 5 | 8.8 h | 3 h 30 min |
| 5 | Base | 5 | 9.7 h | 3 h 45 min |
| 6 | Base | 5 | 10.5 h | 4 h |
| 7 | Build | 5 | 10.0 h | 4 h 18 min |
| 8 | Build | 5 | 11.4 h | 4 h 23 min |
| 9 | Build | 5 | 10.4 h | 4 h 4 min |
| 10 | Build (easier week) | 5 | 5.7 h | 1 h 45 min |
| 11 | Specialty | 4 | 12.5 h | 5 h |
| 12 | Specialty | 4 | 13.0 h | 5 h 8 min |
| 13 | Specialty | 5 | 13.6 h | 5 h 15 min |
| 14 | Taper | 5 | 6.3 h | 3 h |
| 15 | Taper | 5 | 5.0 h | 2 h |
| 16 | Event | 3 | 2.2 h | 45 min |
A Build week (week 7)
| Day | Session | Structure | Time |
|---|---|---|---|
| Tuesday | Ramp Test | Ramp to exhaustion | 32 min |
| Wednesday | Endurance Builder | Steady endurance | 2 h |
| Thursday | VO2max Intervals | 5 × 4 min VO2max | 1 h 10 min |
| Saturday | Deep Fatigue Threshold Outdoors: ride the pre-load easy, then do the efforts on a long climb or flat road. | 195 min endurance, then 3 × 10 min Threshold | 4 h 18 min |
| Sunday | Endurance Builder | Steady endurance | 2 h |
A Specialty week (week 11)
| Day | Session | Structure | Time |
|---|---|---|---|
| Tuesday | Extended Sweet Spot | 2 × 30 min Sweet spot | 1 h 34 min |
| Thursday | Durability Test | 2 h endurance, then 20 min all-out | 2 h 43 min |
| Saturday | Extended Race Pace Ride with your full event setup and fueling. Outdoors is ideal — practise night riding and navigation if you can. | Steady endurance, short rises | 5 h |
| Sunday | Long Endurance Ride Back-to-back: ride on tired legs, keep it steady. Rehearses day 2 of your event. | Steady endurance | 3 h 15 min |
Transcontinental Race training tips
- Do at least one multi-day bikepacking trip with full kit, ideally over mountains, before the race.
- Train low cadence on a loaded bike: long climbs at 60 to 70 rpm are the norm with bags.
- Rehearse your daily routine: when you sleep, where you resupply, how you eat on the move.
More: training durability, carbs per hour on long rides and saddle comfort.
Transcontinental Race training questions
How many hours a week should I train for a Transcontinental Race?
In this sample, weekly training starts around 7.8 h and peaks at 13.6 h in week 13, with an easier week after every three. Riders with more time can set a higher ceiling in the app; the plan never schedules more than the most hours you enter.
How long should my longest training ride be for a Transcontinental Race?
The plan's longest indoor ride here is 5 h 15 min. Indoors, 5 to 6 hours is plenty: the work is steadier than outdoors and back-to-back days add the extra fatigue. Long outdoor rides and qualifying brevets can replace any long ride in the plan.
Can I train for a Transcontinental Race indoors?
Yes, for most of the work. Indoor sessions are ideal for durability blocks, steady Zone 2 and tests, and they fit around work and family. Do some long rides outdoors with your event setup to practise navigation, night riding, stops and comfort.
Make it your Transcontinental Race plan.
Enter your date and the hours you have. The plan starts this week, never exceeds your cap, and you can move any session.
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