12 week 200km Sportive or Gran Fondo Race plan - Part 3 (weeks 9-12) (HR)

Average Weekly Training Hours 07:05
Training Load By Week
Average Weekly Training Hours 07:05
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
1:25:00
58.3TSS
Endurance ride inc. FTP efforts - Endurance foundation / FTP builder (HR)

Sample Day 3
1:30:00
55.3TSS
Endurance Spin Ups - Endurance foundation (HR)

Your body should not rock and your hips should be stable. if you find yourself bobbing lower your cadence back to the last cadence, concentrate on holding your core stability and raise your cadence again.

Sample Day 4
0:30:00
30TSS
BC Advanced strength workout

https://www.youtube.com/watch?v=0ZV8TDPARQs

Sample Day 4
1:05:00
52.7TSS
Low cadence Power session - Strength builder (HR)

GO FOR IT!!
This is a super workout and will make you much stronger for this coming season!

The goal today is to get in low rpm, high strength work. If you can't use the gearing suggested, that's o.k.! Go by the cadence and follow the spirit of the workout.

Sample Day 6
2:40:00
143.3TSS
Ramp Ride - Endurance sweet spot / aerobic foundation (HR)

An endurance based session but bringing in some tempo work.

Sample Day 7
1:38:00
74.3TSS
The Grind - FTP Aerobic foundation / extensive aerobic training (HR)

This is a base miles session with some inclusion of tempo work. You notice there is a step up within the sessions, this is cadence related, looking to build strength through changing cadence and gearing.

Jon Bateman - il Sasso Cycling
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il sasso cycling

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 including UCI podiums.

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

I offer cycling coaching online and 1-1. I also run cycling training camps in Italy tailored to specific to individuals, groups and teams.