12 week Gran Fondo Nove Colli 2019

Average Weekly Training Hours 11:22
Training Load By Week
Average Weekly Training Hours 11:22
Training Load By Week

This 12 week training plan will set you up to tackle the challenging Nove Colli. The tough course won't be an issue with this plan and will allow to not just enjoy the event, but to really push yourself on the day.

The plan is broken down into three traditional 4 week blocks. Each of the 3 blocks of four weeks have an incremental progression in intensity, working endurance, tempo, threshold and above. The plan is set with the Andy Coggan classic power zones to ensure it is really easy to follow for the athlete.Each days work out is downloadable to your GPS computer 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
BC beginners strength work

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

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

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

Sample Day 7
3:25:00
195.7TSS
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.

Concentrate on a smooth pedalling style throughout and be aware of any niggles which may benefit from a positional analysis or bike fit.

Sample Day 9
1:50:00
112.6TSS
Tempo - FTP builder / aerobic foundation (W)

Look to find a relatively flat course and look to keep within the zones. Keep aero at all times and be aware of any areas that feel tight or uncomfortable which may need S&C work to improve form on the bike.

Sample Day 9
0:30:00
BC beginners strength work

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

Sample Day 10
1:25:00
57.9TSS
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 12
0:30:00
BC beginners strength work

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

Jon Bateman
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Jon Bateman - Applied Sports Science

I am a post graduate sport scientist, cycling coach and published academic with many years experience working with bike riders of all levels.

As a coach I have worked for British Cycling for a number of years before going on my own. I offer all levels and types of coaching including cycling training camps in Italy tailored to specific to individuals, groups and teams. I am based both in the UK and Italy.