8 Weeks to your Best Gran Fondo ±50 miles! *Workout Builder with Watts - 8 hrs/wk

Average Weekly Training Hours 08:07
Training Load By Week
Average Weekly Training Hours 08:07
Training Load By Week

“Achieve top form and strength for a 50 mile Grand Fondo 8 weeks away!!”


Following this training plan with lead to big gains in power and endurance in just 8 weeks! The training is designed to simulate long sustained efforts and repeated high intensity efforts that are common on some of the faster courses and courses that combine both fast roads and hills. 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.

Training plan description: The plan ranges between 7-9 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 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 6-8 hours/week.

The plan builds with a 3 weeks followed by an easier week then 2 high intensity build weeks follow with simulation efforts. The final 2 weeks are taper/speed weeks and include a simulation effort 8 days out to ensure that your body is ready for your goal ride. The final week tapers with mostly recovery with your goal Gran Fondo scheduled on the weekend (week 8).

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.

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 2
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 3
1:00:00
49.5TSS
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 4
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 6
1:30:00
69.1TSS
Tempo Progression

Tempo riding progressing in power to finish stronger than you started. 

If you are cycling on a rolling/hilly course you can go over the target power on hills (and below target on downhills).

Sample Day 7
2:00:00
89.8TSS
Endurance Ride (Zone 2)

Time in the saddle at a moderate intensity. Aim to average in Zone 2 power for the ride (Normalized Power). Keep your cadence over 85 rpm on the flat roads. You can do a group ride (optional).

Sample Day 9
1:27:00
95.3TSS
Sub Threshold + V02

This session improves your ability to clear lactate while still in an effort. Focus on smooth transitions back down to Sub Threshold each time.

Your target power is listed. Aim to average within 10 watts (above or below) the power listed.

Sample Day 10
1:15:00
67TSS
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.

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