Advanced Peak/ Base for faster Mountain Gran Fondo + email access to Coach (Classic Power Zones)

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 10:09


Training Plans by Richard Rollinson of CPT Cycling



WHAT'S INCLUDED WITH THIS PLAN?

  • Coach tips and guidance in every bike workout
  • Email access to Coach
  • Automatically exportable workout steps
  • Training Plan Guide
  • Plan is reusable for the following year’s event
  • Free event date updates for following year plan end date


TRAIN WITH COACH RICHARD


This Training Plan from CPT Cycling has been built by Training Peaks Blog author and Training Peaks level 2 Certified Cycling Coach Richard Rollinson. With experience racing MTB and later, Road since 1997, Starting in 2010 as a coach to International squad level.

As an athlete he also raced to UCI 2.2 International level in the Tour of Southland. Achieving this while working full time and unsociable hours. Richard now uses this experience to manage coached riders from beginner to elite level. This knowledge has been passed into this Training Plan as it takes into account an average working week.


CPT CYCLING COACHED RIDERS SAY


"Thanks Richard! This is also yours for brilliant coaching, spot-on advice about how this race would develop and how to best win it." Atle Sommer; after winning the 2018 Norwegian Masters National Road Race title.


THIS PLAN USES THE LATEST FROM THE TRAINING PEAKS PLANNED WORKOUT STEPS BUILDER


Meaning that a high and low range of power target can be used and automatically exported to your favourite bike computer or indoor training app for live power targets as you ride.


WHO IS THIS PLAN RIGHT FOR?


This plan is designed for advanced cyclists training towards a Mountain Gran Fondo and optimised towards this. If this does not sound like the right plan for you, then check out the rest of Coach Richard's extensive range of plans.


QUESTIONS AND GUIDANCE ON FINDING THE BEST PLAN FOR YOU


If you would like some guidance as to what might be the best training plan for you, then feel free to email Coach Richard. There are plans for Masters, Intermediate and Advanced cyclists as well as Base training, Criterium, various Grand Fondo events, Road Racing, TT and MTB. Don't forget that totally individualised plans with regular coach feedback are also available through the CPT Cycling Custom Coaching Subscriptions page.


Go hard and have fun working towards your targets and achieving those goals. You can do it. Let's Go!


Sample Day 1
0:50:30
51.6TSS
Anaerobic Capacity FR x4

-This workout is designed to contribute to the adaptation of improving Power Duration of your Anaerobic Capacity.
-Start hard, but not too hard. This should be higher than final Lap Power for first few seconds.
-If your power goes down very gradually towards the end and cadence up, you have paced your effort well.

Sample Day 2
1:29:40
86.1TSS
Sprints x7

-This workout is designed to contribute to the adaptation of increasing sprint power.
-This helps towards improving your Peak Power on your next tests, racing or maximal effort.
-These are Max Sprints, give it everything!

Sample Day 3
1:23:30
121.6TSS
Vo2 max 7m x5

-This workout is designed to increase your Vo2 Max.
-This helps towards improving your upper limit for aerobic efforts.

Sample Day 4
1:05:00
62.9TSS
Tempo Intervals 2x 20m

-Intervals contributing to help extend long duration intensity.
-Intervals can be split into different times of your own choosing or one long interval. If you do this, target total completed to match total planned duration for all intervals.

Sample Day 5
1:07:00
94.3TSS
FTP 2x 20m

-Intervals contributing to help extend time at FTP power.

Sample Day 6
2:30:00
180.7TSS
Hills >800m 2h30m

Use your choice of long or short climbs and use the descents as recovery.

Sample Day 8
1:23:45
62.7TSS
Power Profile Test 3x 5s w/ 30m easy

This test is key to improving your Power Profile!
-Refer to the Training Plan Guide on how to set up and track your Power Profile, as well as a target for this test.
-Start a small build in Power Zone 5 at 5-10 seconds before start of main set intervals.
-Sprint standing on road. Sprint seated on indoor trainer.

Richard Rollinson
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CPT Cycling

Having coached cycling since 2010 and racing since 1997, I have guided riders from beginner to international level to achieve their goals through power based training. Delivering personalised plans and providing actionable feedback with expert analysis. I would love to help you achieve your next goals too.