12 week 200km Sportive or Gran Fondo race plan - Part 2 (weeks 5-8)

Average Weekly Training Hours 09:32
Training Load By Week
Average Weekly Training Hours 09:32
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
1:44:00
84.7TSS
Tempo Gears - FTP Builder / aerobic foundation (W)

Looking to really push on your leg strength with these 20sec intervals. The cadence will be low but look to keep it smooth and push through each stroke.

Sample Day 3
1:30:00
87.2TSS
Tempo - FTP builder / aerobic foundation (W)

Warm up 15mins Z1 Build 30 mins from Z2 into Z3 Ride last hr/hr15 in mid to high Z3 - Cad 85-95rpm Warm down 15mins Z1

Sample Day 4
0:15:00
15TSS
BC Side plank

https://www.youtube.com/watch?v=Z7PBQjqf6tQ&t=47s

Sample Day 4
1:00:00
45.2TSS
Endurance ride w/high cadence drills - Endurance builder (W)

WU:
10-15 min warm up, progressing to Zone 2
TARGET: PW: iLevel Z2
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone
TARGET: Endurance (PW iLevels Z2)
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
CADENCE DRILLS: 1 x 60 minutes of alternating high cadence (HC) for 5 minutes (95+ rpm) and self selected cadence for 5 minutes.
TERRAIN: Flat to rolling
------
CD:
Cool down 5-15 minutes
TARGET: PW: iLevel Z1
CADENCE: small chain ring

Sample Day 6
4:00:00
225.9TSS
Endurance tempo - Building FTP / aerobic training (W)

Today is about getting time in the saddle and mixing it up on the terrain. Try to get a hilly ride in and look to 3 good climbs in with the efforts, they could be the same climb done 3 times?

Make sure you have plenty good food and drink on board and have shake or some good food ready when you get home.. Enjoy!

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
------
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
------
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
------
CD:
Cool down 5-15 minutes
TARGET: PW: iLevel Z1
CADENCE: small chain ring

Jon Bateman
|
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.