GRAN FONDO/ SPORTIVE preparation (12-weeks, Baseline LTP 200-250Watts) 7-14hrs/ week

Average Weekly Training Hours 11:44
Training Load By Week
Average Weekly Training Hours 11:44
Training Load By Week

This effective 12 week plan is suited for intermediate level recreationally competitive cyclists (with an approx. Lactate Threshold between 200-250Watts) looking to perform well in long distance GranFondo/Sportive (up to 6-8hrs duration). The prescribed sessions provide specific conditioning so that an athlete can reach a planned peak performance on their event day.

Carefully designed by CPS In-Motion, this programme is based on the fundamentals of applied and lactate threshold power, critical to race success for the demands of aggressive road racing or hilly terrain courses.

Complimentary PDF Guides can be found at http://cpsinmotion.com/thescience/

Training volume will suit cyclists looking to ramp up their TSS gradually with 7-14hrs week. Weekday sessions are generallly less than 1.5hrs or less for active recovery. Sessions are power-based, scaled to Lactate Threshold (Coggans 7 zones) which should be determined prior to the plan start date and at the end of week 11 after a low volume week. These personalised zones will be used for the prescribed intensities in each session description. A Critical Power assessment may substitute Lactate Threshold using a sound testing protocol see:

http://cpsinmotion.com/performance-services/critical-power/

A moderate level of general strength and endurance conditioning should be established prior to the start of this programme to get the most from it. Sessions have been recently updated for work-out interval details, annotated descriptions and rationale, with nutritional, racing and pacing strategies where possible. You should introduce flexibility and mobility (stretching) sessions as necessary, preferably early in the programme.

Sessions are compatible and uploadable as workouts on many Apps in ERG mode (SMART trainer inc. Wahoo, Tacx etc and Zwift/ Trainer Road) or directly on your Garmin for outdoor riding.

Sleep, nutrition, stress, rest, compliance and work/ life disruption are significant variables which will clearly affect your response to this programme. Although following a structured programme where possible, is more likely to help you achieve your objectives.

Safe riding!

Sample Day 2
2:01:00
143.4TSS
Lactate Threshold LT WS-9 ANAEROBIC Bursts

Moderate/High impact THRESHOLD session. 2 x 20min plus short duration rolling hill bursts. Steady climb/ or constant gradient where possible with rolling hills towards the end. Use wind as a substitute as necessary.
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Warm-up 15min UPPER ENDURANCE/ LOW TEMPO (prefered cadence 80-95rpm)
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3 x 1 min High Cadence pedalling low resistance (> 110rpm) with 1 minute Active Recovery between efforts.
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2 x 20 min MID-THRESHOLD. (Or progressively from 3 x 10min, 4 x 10min, 3 x 15min to 2 x 20min when required in succesive sessions) With 30second LOW ANAEROBIC bursts every 2minutes. (moderate/ high cadence 85-95rpm)
10 min ACTIVE RECOVERY/ ENDURANCE riding in between threshold intervals. (high cadence 85-100rpm)
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2 x 5 min LOW VO2PEAK intensity preferred high cadence with 5 min ACTIVE RECOVERY in between, preferred cadence.
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Cool-down 30min UPPER ENDURANCE (preferred cadence 80-95rpm)

Sample Day 3
1:46:40
96.7TSS
Neuromuscular Power NP WS-2 TEMPO Microbursts & Sprints

Neuromuscular Power: Intensity and cadence change. Microbursts (15sec) + 10sec Sprints
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Warm-up ENDURANCE 15min (preferred cadence 80-95rpm)
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3 x 10minute intervals: inc. 15seconds 'ON' at LOW NEUROMUSCULAR intensity (low cadence 70-80rpm) followed by 45 seconds 'OFF' at ACTIVE RECOVERY (high cadence 85-95rpm consistently throughout each interval).
5min ACTIVE RECOVERY between intervals
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15 min ENDURANCE riding (prefered cadence 80-95rpm)
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10 x 10second UPPER ANAEROBIC/ NEUROMUSCULAR Sprints (>100rpm) with 2min ACTIVE RECOVERY between efforts.
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Cool-down ENDURANCE 15min (prefered cadence 80-95rpm)

Sample Day 4
0:45:00
22.7TSS
Active Recovery AR WS-1

Active Recovery Spin - Easy active recovery zone pace/ RPE. Idea is to turn the legs of for minimum blood flow to flush the muscles and prepare for the next training session without stress. (Preferred high cadence 85-95rpm)
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Introducing some core-work here will be beneficial. Planks, sit-ups and press-ups are key body-weight exercises to strengthen abdominal and back muscles to support the pelvis and major cycling movers.

Sample Day 5
1:30:00
SUB-Lactate Threshold WS-SubLT4 Single Leg efforts

Low impact Lactate Threshold ride session. Single Leg efforts. Flat or rolling terrain.
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Warm-up 15 min UPPER ENDURANCE (preferred cadence 80-95rpm)
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30 min MID-TEMPO riding
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10 x 1min High Cadence Moderate/Low resistance (>90rpm) RIGHT LEG ONLY pedalling.
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10 x 1min Moderate/Low resistance High Cadence (>90rpm) LEFT LEG ONLY pedalling.
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5 x 1min Moderate/Low resistance High Cadence (>90rpm) WEAKER LEG ONLY pedalling. With 1 minute active recovery in between efforts.
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Cool-down 15min UPPER ENDURANCE (preferred cadence 80-95rpm)

Sample Day 6
4:23:00
316.6TSS
ENDURANCE Ride WS-8 THRESHOLD/VO2PEAK intervals A

Low/Moderate stress Endurance session with THRESHOLD/ VO2PEAK intervals. Hilly/ Rolling. Constant Long or multiple short hills.
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Warm-up 15min UPPER ENDURANCE (preferred high cadence 80-100rpm)
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60min LOW TEMPO- LOW THRESHOLD riding. preferred cadence 70-85rpm)
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20-30min ENDURANCE riding. (preferred high cadence 80-100rpm)
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3 X 15min MID-THRESHOLD intervals with 10min ENDURANCE riding recovery in between. (preferred high cadence 80-100rpm)
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20min ENDURANCE riding.(preferred cadence 70-85rpm)
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6 X 3min MID VO2PEAK intervals (preferred high cadence 80-100rpm) with 5min ENDURANCE riding inbetween.(preferred cadence 75-85rpm)
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Cool-down 15min UPPER ENDURANCE/ LOW TEMPO (preferred high cadence 80-100rpm)

Sample Day 7
2:20:00
161.7TSS
ENDURANCE Ride WS-4 15sec Microbursts

Moderate stress Endurance session. Rolling/ flat, few hills - with anaerobic/NM microbursts.
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Warm-up 15min UPPER ENDURANCE/ LOW TEMPO (85-100rpm)
5min UPPER TEMPO high cadence 85-95rpm
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Approx 1.5hr UPPER ENDURANCE/ LOW TEMPO Riding (High preferred cadence 85-95rpm)
Randomly include approx. 10 X 30 second microbursts at Anaerobic/ Neuromuscular intensity efforts (>100rpm)
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Cool-down 15min UPPER ENDURANCE/ LOW TEMPO (preferred cadence 80-95rpm)

Sample Day 9
0:45:00
22.7TSS
Active Recovery AR WS-1 A

Active Recovery Spin - Easy active recovery zone pace/ RPE. Idea is to turn the legs of for minimum blood flow to flush the muscles and prepare for the next training session without stress. (Preferred high cadence 85-95rpm)
-------
Introducing some core-work here will be beneficial. Planks, sit-ups and press-ups are key body-weight exercises to strengthen abdominal and back muscles to support the pelvis and major cycling movers.

Simon Clark
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CPS In-Motion

Performance profiling has become invaluable for structuring effective training in all competitive endurance athletes. Simon Clark is the principal physiologist at CPS-In Motion, with extensive experience in the best practices of power/ heart rate based training and robust biometric analysis. Simon enjoys working with the most challenging of cases and closely supports individuals through each phase of periodisation through specific conditioning and into competition, to train beyond their limits!