Sportive / Gran Fondo Training Plan (Novice, 22 Weeks) Reusable - Heart Rate Based

Average Weekly Training Hours 05:29
Training Load By Week
Average Weekly Training Hours 05:29
Training Load By Week

NOVICE


Developed for HEART RATE MONITOR users.


"Give me six hours to chop down a tree and I will spend the first four sharpening the axe" - Abraham Lincoln


A Training Plan for advanced age-group athletes with full time jobs and other commitments; this plan has a specific focus on improving your endurance and Sportive / Gran Fondo abilities. It includes a 2 week taper prior to your main event. It allows for a Sunday club run, sportive, or group ride, once a week to aid confidence and skills related to group riding.


Designed by Level 2 TrainingPeaks coach, British Cycling certified coach, and ex-elite racer Rob Lee, this plan draws on his substantial racing accomplishments (over 130 race victories in road racing, time trial, cyclocross, duathlon, mountain biking, and ultra-endurance, cycling distance records, challenges such as Everesting, the Hells 500 HRS) and over 20 years of successfully coaching hundreds of athletes to their goals in all the same disciplines, and more, of cycling and endurance sport.


Questions? Please visit my website at www.rlperformance.co.uk or email me directly at: ride7ds@gmail.com 



Please note: You can reuse this training plan in the future by changing the start or end date. This is a power-based training plan.

Sample Day 1
1:35:00
Threshold Test

VERY IMPORTANT - perform the test on your sportive/Gran Fondo bike. Make your numbers "real world". Cycling is measured in time, not heart rate. Your Heart rate just allows us to train with accuracy. Make sure yours is accurate by do your test on your competition/event bike
.
Start with 26 minutes warm up - include 3 x 1 minute efforts with a cadence over 100rpm
.
3 minutes recovery
.
1 minute flat out - give it everything
.
5 minutes recovery
.
5 minutes flat out - give it everything
.
10 minutes recovery
.
30 minutes effort - as hard as you can go
.
15 minutes recovery

Sample Day 2
0:40:00
13.3TSS
HR Active Recovery

easy does it

Sample Day 3
0:30:00
13.5TSS
HR Opener

15 minutes warm up
3 minutes zone 5
12 minutes warm down

Sample Day 4
0:35:00
14.2TSS
HR Criss-Cross x 3 Zones 1-2

This session is used to work basic endurance
.
5 minutes zone 1
5 minutes zone 2
5 minutes zone 1
5 minutes zone 2
5 minutes zone 1
5 minutes zone 2
.
5 minutes warm down

Sample Day 6
0:50:00
26.7TSS
HR 30 Tempo

15 minutes gradual warm up
.
30 minutes zone 3
.
5 minutes warm down

Sample Day 7
3:00:00
150TSS
Club Run/Group Ride - sit in

Enjoy some social riding but try to coast through the day on the minimal effort possible by hiding in the wheels.

Sample Day 9
0:35:00
24.7TSS
HR 15 Sweet Spot

15 minutes progressive warm up
.
15 minutes sweet-spot
.
5 minutes warm down

Rob Lee - Professional Cycle Coach
|
RL Performance

Level 2 Training Peaks Coach
Level 2 British Cycling Coach
Level 2 Skills Instructor
Aero Fit consultant for Drag2zero
Retül Bike Fitter
Specialized Body Geometry Fitter

I have been involved with coaching for over 20 years. My clients include everyone from first time charity event rider to world level endurance athlete; they come from all over the world and across all disciplines. All my clients receive the same support and attention to detail that makes a coach-athlete relationship successful.