8 Week Mountain Gran Fondo (140-160km / 4000m+) *Workout Builder with Watts - 9-13hrs/wk

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 11:45

“Become very strong in 8 weeks for a mountain Gran Fondo or Century with focused and effective training!!”


This Training Plan is designed for road cyclists who want to achieve great form for a goal mountain Gran Fondo with lots of mountains (3500-4500 elevation gain). The training is designed to simulate long mountain climbs (on the road or indoors) with lower cadences and specific climbing intensities prescribed. Following this training plan with lead to big gains in power and endurance in just 8 weeks! The plan is in the new Workout Builder format which provides personalized power targets in each training session which are calculated automatically from your Threshold power saved in TrainingPeaks under Zones. Additional benefits of the Workout Builder format include direct training session download to your Garmin or Wahoo device and training session upload to Zwift, TrainingRoad, CycleOps and more.

Designed by former professional and multiple national champion coach Simon Kessler of Simon Says Cycling, coach Simon has coached for 25+ years and has enjoyed an incredible track record as a coach which includes state and national champions on multiple continents in road, track and mountain biking. Some of Simon’s clients have won world championship medals and worn the yellow jersey in the Tour de France. With this plan you receive 30+ years of top level experience in a super effective training plan that will lead to fast improvements.

Training plan description: The plan ranges between 9-13 hours/week with longer rides on weekends and shorter rides in the work week that can be done indoors (sessions downloadable to Zwift, TrainerRoad etc). The plan builds with a 3 week blocks and 2 easier/peak weeks. The plan is flexible and you may move days around and also substitute a group ride for some of the training. Before starting the plan you should have a good level of fitness and be accustomed to training 8-12 hours/week.

Purchasing this plan includes: Email support from coach Simon directly to get your questions answered plus 1 month access to our membership community with Facebook live coaching calls every Wednesday & additional information on nutrition, race day preparation, strength training, warm-up protocols, mental training audios, and much more!

Questions: Please visit us on the web at simonsayscycling.com or email Simon at: simon@simonsayscycling.com

Training for another race or personal improvement goal? Checkout our other training plans for racing (road, time trial, criterium), centuries, gran fondos, base training, power gains, and more. Visit: simonsayscycling.com

Plan Features

This training plan starts on a Monday

The plan is reuasble an unlimited amount of times

This plan works with power only (no heart rate zones)

Designed with the new Workout Builder - offering you more precise training with exact power targets calculated automatically from your threshold power (FTP) saved in TrainingPeaks

Download each session automatically to newer version Garmin devices with the TrainingPeaks IQ Garmin Connect App or to your Wahoo Elemnt or Elemnt Bolt with the Wahoo Companion App

Download each session in many different files formats compatible with: Zwift, Wahoo, Trainer Road, Cyclops and more

30 day money-back guarantee

Sample Day 1
1:29:00
94.7TSS
Sub Threshold

Sub Threshold intervals to improve your threshold power and muscular endurance. The goal is to keep a smooth and consistent effort throughout the interval.

Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown.

Sample Day 8
1:39:00
109.4TSS
Sub Threshold

Sub Threshold intervals to improve your threshold power and muscular endurance. The goal is to keep a smooth and consistent effort throughout the interval.

Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown.

Sample Day 9
1:45:00
101.2TSS
Big Gear

Big gear interval to develop muscular strength endurance for climbing.

The big gear interval is ideally performed on a route with no stops and on a relatively flat or steady uphill gradient (or indoors). Stop big gear and spin easy, if you have any knee or other pain

Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown.

Sample Day 34
5:00:00
299.6TSS
Mountain Simulation Ride

This ride is designed to simulate the Gran Fondo coming up! We are going to build on this ride over the coming weeks. This session is an example with the intensities you want to target. You can change the time of the climbing intervals if you live in an area with similar terrain.

Sample Day 41
5:40:00
348TSS
Mountain Simulation Ride

This ride is designed to simulate the Gran Fondo coming up! Practice with all the nutrition and bicycle equipment that you will use on race day. This session is an example with the intensities you want to target. You can change the time of the climbing intervals, if you live in an area with similar terrain. The goal is to do 350-400TSS! You can extend the ride time to 7 hours.

Sample Day 48
2:44:00
192.2TSS
Threshold

Threshold intervals simulating climbing. Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown. 

The goal is to keep a smooth and consistent effort throughout the interval.

Sample Day 55
7:00:00
343TSS
Gran Fondo

Wishing you a great race! Remember to start fueling up early on in the ride so that you finish strong. Aim for eat at the top of each mountain. Take in about 50-70 grams of carbohydrate per hour from food and drink, starting in the second hour. It's good to eat more than you think in the first half of the ride, so you have energy for the end. Try spin your legs on the flats and downhills. Good luck! You are ready!

Simon Kessler
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Simon Says Cycling

Simon Says Cycling training plans draw on over 30 years of racing experience in the amateur and professional ranks and a highly accomplished coaching career that spans over 20 years and includes world championship medals, national and state champions, and everyday cyclists achieving personal breakthroughs.

Coach Simon’s success proven coaching methods combine cutting edge training with developing your mental fitness by tapping into your inner power. Learn more at http://simonsayscycling.com