SPORTIVE/GRAN FONDO Preparation Program (Power-Based): 12 Weeks - 12-15 Hrs/Week

Author

Tom Bell

All plans by this Coach

Length

12 Weeks

Typical Week

6 Bike, 1 Day Off

Longest Workout

4:30 hrs

Plan Specs

cycling gran fondo/century

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

This plan has been assembled specifically for the intermediate or experienced cyclist seeking to prepare for their next Sportive/Gran Fondo in a progressive and structured fashion.



This preparatory sportive plan accommodates for those with limited time throughout the week, yet includes enough long-ride volume to take advantage of the endurance benefits such workouts bring and the specificity that these workouts have for long sportive events.



The plan houses a large variety of workouts that will constantly challenge the body and signal it to adapt in the most optimal way. All important zones, abilities and physiological systems where sportive riders need to be strong are targeted and the plan aims to deliver the rider right on the day of their sportive with a high level of balanced fitness.



Every workout takes advantage of the TrainingPeaks' Workout Builder for clearly structured workouts.



What's more, with the main limiter for most sportive riders being the onset of fatigue in the latter stages of their event, this training plan puts strong focus on building fatigue resistance through specially-designed workouts.



Before embarking on this plan and to take full advantage of the workouts therein, ensure you have a solid base of riding fitness and can ride for ~3hours at a steady pace relatively comfortably. The programme works best for those riders who train using a power meter or heart rate monitor, but does use RPE or Rating of Perceived Exertion for every workout for those without.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 12:07

Tom Bell

tombell.co

Individualised, data-driven performance coaching and training programs for MTB XCO, MTB Marathon and Cyclocross athletes. We combine our real-world, elite-level experience at national team, UCI MTB World Cup and World Championship-level with leading science and expert data analysis skills to provide effective and actionable programs for our athletes, all whilst offering the educational and motivational support needed for true potential to be reached.

Back to Plan Details

Sample Day 1

2:15:00
95.1TSS
Endurance: Steady Ride

2H15M @ 60-70% FTP. 

Keep intensity in check wherever possible, but don't stress straying into Zone 1 on downhills or Zone 3 on steeper climbs.

PURPOSE: Enhances aerobic fitness by stimulating greater mitochondrial biogenesis (production of mitochondria - the power house of the cell), enhanced capillarization in the muscles, development of slow-twitch muscles fibres and trains body to more efficiently use fat as primary fuel source.

Sample Day 3

1:45:00
119.4TSS
Threshold: Over/Unders

20M building up to 60-70% FTP.

3x (15M blocks of 2M @ 105% FTP/1M @ 82% FTP) with 4M of easy spinning as active recovery between each 15M block.

Remaining time up to 1H45M @ ~55-65% FTP to cool down.

See workout details below for full session breakdown.

PURPOSE: Increases FTP (Functional Threshold Power - max sustainable 1H steady-state power) by helping to improving the lactate threshold, i.e. where blood lactate begins to accumulate exponentially in the blood. This training aims to shift the threshold “to the right” by training body to process and clear lactate more efficiently and at higher intensities.

Sample Day 4

3:00:00
139TSS
Endurance: Steady Ride + Fatigue Resistance Intervals

3H @ 60-70% FTP.

3-4x 2.5M intervals @ 98-103% FTP with 1.5M easy spinning between each interval for active recovery in final 30M of workout.

Remaining time up to 2H45M @ 55-65% FTP.


PURPOSE: Enhances aerobic fitness by stimulating greater mitochondrial biogenesis (production of mitochondria - the power house of the cell), enhanced capillarization in the muscles, development of slow-twitch muscles fibres and trains body to more efficiently use fat as primary fuel source. This session has the additional benefit of teaching your body to work hard in the presence of fatigue. These aerobic changes happen as a function of time rather than intensity, so achieving the target duration is most important.

Sample Day 5

2:30:00
105.6TSS
Endurance: Steady Ride or Group Ride

2.5H @ 60-70% FTP or multi-intensity group ride. Ensure duration is met or exceeded if riding with a group. 

Keep intensity in check wherever possible, but don't stress straying into Zone 1 on downhills or Zone 3 on steeper climbs.

PURPOSE: Enhances aerobic fitness by stimulating greater mitochondrial biogenesis (production of mitochondria - the power house of the cell), enhanced capillarization in the muscles, development of slow-twitch muscles fibres and trains body to more efficiently use fat as primary fuel source.

Sample Day 7

1:45:00
113.7TSS
Threshold: Hard Starts & Finishes

25M warm up building up from 50% to 75% FTP.

4x 12M intervals @ 90-94% FTP, each starting and ending with 15S @ 120% FTP. 3M active recovery between each interval.

Remaining time up to 1H45M @ 55-65% FTP.

PURPOSE: Develop lactate threshold and to shift lactate curve to the right. Hard starts initially spike HR to improve accrued time at higher heart rates for strong adaptive signal to body, and to recruit fast twitch muscles from beginning.

Sample Day 8

2:15:00
95.1TSS
Endurance: Steady Ride

2H15M @ 60-70% FTP. 

Keep intensity in check wherever possible, but don't stress straying into Zone 1 on downhills or Zone 3 on steeper climbs.

PURPOSE: Enhances aerobic fitness by stimulating greater mitochondrial biogenesis (production of mitochondria - the power house of the cell), enhanced capillarization in the muscles, development of slow-twitch muscles fibres and trains body to more efficiently use fat as primary fuel source.

Sample Day 11

2:45:00
128.4TSS
Endurance: Steady Ride + Fatigue Resistance Intervals

2H45M @ 60-70% FTP.

3-4x 2.5M intervals @ 98-103% FTP with 1.5M easy spinning between each interval for active recovery in final 30M of workout.

Remaining time up to 2H50M @ 55-65% FTP.

PURPOSE: Enhances aerobic fitness by stimulating greater mitochondrial biogenesis (production of mitochondria - the power house of the cell), enhanced capillarization in the muscles, development of slow-twitch muscles fibres and trains body to more efficiently use fat as primary fuel source. This session has the additional benefit of teaching your body to work hard in the presence of fatigue. These aerobic changes happen as a function of time rather than intensity, so achieving the target duration is most important.

SPORTIVE/GRAN FONDO Preparation Program (Power-Based): 12 Weeks - 12-15 Hrs/Week

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