12 week 200km Sportive or Gran Fondol Race plan (Power based)

Average Weekly Training Hours 08:26
Training Load By Week
Average Weekly Training Hours 08:26
Training Load By Week

This 12 week training plan will set you up to tackle any sportive or Gran Fondo up to distances of 200km. They are generally held over challenging terrain and this plan will ensure you are ready to hit the event in good form. The plan is broken down into three traditional 4 week blocks. Each days work out is downloadable to your Garmin to make you sessions as easy as can be. The feedback have been fantastic on these plans so far... Get involved and smash your goals!

Sample Day 1
0:30:00
30TSS
BC beginners strength work

https://www.youtube.com/watch?v=74xBf6Jljbc

Sample Day 2
1:35:00
102.2TSS
Aerobic endurance cadence variation (W)

A nice steady endurance ride looking to not stress the body too much but still work the aerobic engine. The changes in cadence allow the body to get used to the different stresses placed upon it by the variation in cadence.

Sample Day 3
1:01:00
39.2TSS
High Low cadence - Endurance builder / aerobic foundation (W)

Sample Day 4
0:30:00
30TSS
BC beginners strength work

https://www.youtube.com/watch?v=74xBf6Jljbc

Sample Day 6
3:30:00
208.5TSS
Endurance builder - Endurance foundation (W)

Vary your cadence during the Z3 portion and ensure adequate food and drink intake, best to eat during the Z2 portions of the effort.

Sample Day 7
1:35:00
74.1TSS
Endurance ride w/tempo - Endurance builder/foundation (W)

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW: iLevel Z2
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
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MS1:
1 x 20 minutes Tempo interval
TARGET: Tempo (PW iLevel Z3)
CADENCE: 1 gear harder/slower RPM, then normal self selection, target 75 RPM
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MS2:
Ride remaining prescribed time in Endurance zone
TARGET: Endurance (PW iLevels Z2)
CADENCE: 85-105 RPM. Vary cadence throughout ride and work on pedaling form.
TERRAIN: Flat to rolling
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CD:
Cool down 5-15 minutes
TARGET: PW: iLevel Z1
CADENCE: small chain ring

Sample Day 8
0:30:00
30TSS
BC beginners strength work

https://www.youtube.com/watch?v=74xBf6Jljbc

Jon Bateman
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Bateman Sports Massage & Coaching

I’m sport scientist and coach with many years experience working with grassroots to elite level athletes as well as competing as an athlete around Europe.

As a coach I have worked for British Cycling for a number of years, and currently Tri England. I have a great insight into what it takes to bring on athletes to reach their goals.

I offer personal training and cycling coaching, sports massage therapy and I run training camps on the continent tailored to specific cycling groups and teams.