Phil's Advanced Century/Gran Fondo + Email Access to Coach: 16 Weeks
Author
Phil Mosley - 10,000+ Plans Sold On Training Peaks - MyProCoach.net
All plans by this CoachLength
16 Weeks
Typical Week
6 Bike, 1 Other, 1 Strength, 1 Day Off
Longest Workout
5:00 hrs
Plan Specs
cycling gran fondo/century advanced multi day power based hr based tss based
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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.
Achieve your Best-Ever Race Fitness!
"I just raced in San Diego and got 2nd in my age group and the 5th fastest bike split out of over 300. I did the same race last year, I was 7 mins faster this year!" Nick Goldston, 2018
"I can’t tell you how much I’m enjoying the plan. It’s amazing to know what I’m doing weeks in advance!" Rachel Kjearsgaard, 2018
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To start this plan you should be able to ride 3:40 hrs. View sample weeks below:
Click below to watch a Series of 6 Short Videos from Phil about our plans:
Still not sure? We will happily switch your plan within 14 days of purchase.
I have over 20 years of experience successfully helping amateur athletes surpass their goals, while making sure they have quality time available for family, friends and career. I started My Pro Coach to offer the world's most comprehensive range of training plans designed to help you enjoy the same success that my athletes and I have - at an affordable price.
Onboarding Emails: During checkout you can share your email so I can send you a series of 5 emails to help get you started. You can also reply to me if ever you need help.
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Stats
Sample Day 1
This fitness test helps you update your power and heart rate thresholds for Training Peaks.
Warm Up:
15 mins in Z2,
5 mins as (15 secs in Z4 + 45 secs easy in Z2).
Main Set:
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.
Warm Down:
10 mins in Z2.
Note: Alternatively, if you have a bike training device with its own "FTP" test protocol, you could use that instead.
TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.
Sample Day 2
Ride at an easy/steady intensity, mainly in Z2 today. You should be able to chat at this intensity. This ride will improve your efficiency for using fat for fuel and increase your ability to transport oxygen to your working muscles.
Warm Up:
10 mins in Z2,
5 x (30 secs in upper Z2 + 30 secs in low Z2).
Main Set:
15 mins in upper Z2 + 90 secs recovery in low Z2.
12 mins in upper Z2 + 90 secs recovery in low Z2.
10 mins in upper Z2 + 90 secs recovery in low Z2.
Warm Down:
5 mins in low Z2.
Sample Day 2
Please check the link below for full exercise instructions, progressions, alternatives and videos:
https://www.myprocoach.net/wp-content/uploads/SC-Cycling.pdf
Legs and Core Strength:
1. Squat: 3 x 10 (Exercise 1)
2. Squat Jump: 3 x 12 (Exercise 2)
3. Single Leg Squat: 3 x 10 (Exercise 3)
4. Step Up: 3 x 12 (Exercise 7)
5. Box Jump: 3 x 8 (Exercise 9)
6. Bicycle Crunch: 4 x 10 (Exercise 24)
7. Plank: 1 x 3 (Exercise 19)
8. Spider Climber: 3 x 10 (Exercise 23)
9. Side Plank: 1 x 3 (Exercise 21)
Flexibility: 5-10 minutes
Notes:
1. 3 x 8 = 3 sets of 8 repetitions with a rest between sets.
2. Rests are 45 secs - 2-3 mins as required.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.
Sample Day 3
Ride mainly in Z2 today. You should be able to maintain conversation at this intensity. Don't be tempted to ride harder.
Warm Up:
20 mins in low Z2.
Main Set:
30 mins in upper Z2.
Warm Down:
10 mins in low Z2.
Sample Day 4
M.A.P stands for Maximal Aerobic Power. It refers to the power output you can ride while at your maximal rate of oxygen consumption. These workouts include efforts that are at or just below your M.A.P.
Warm Up:
12 mins in Z2,
5 x (10 secs in Z5 + 50 secs in low Z2),
3 mins in Z2.
Main Set:
4 x (4 mins in Z5 + 3 min recoveries in low Z2).
Warm Down:
10 mins in low Z2.
Sample Day 4
Please check the link below for full exercise instructions, progressions, alternatives and videos:
https://www.myprocoach.net/wp-content/uploads/SC-Cycling.pdf
Upper Body and Core Strength:
1. Squat: 3 x 10 (Exercise 1)
2. Lat & Front Raise Combo: 3 x 6 (Exercise 10)
3. Tricep Kickback: 3 x 8 (Exercise 14)
4. Bench Press: 3 x 8 (Exercise 13)
5. Renegade Row: 3 x 5 (Exercise 20)
6. Glute Bridge: 3 x 14 (Exercise 16)
7: Lying Hip Abduction: 3 x 12 (Exercise 18)
8. Sit-Up: 3 x 12 (Exercise 25)
9. Reverse Crunch: 3 x 16 (Exercise 26)
Flexibility: 5-10 minutes
Notes:
1. 3 x 8 = 3 sets of 8 repetitions with a rest between sets.
2. Rests are 45 secs - 2-3 mins as required.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.
Sample Day 6
These longer bike sessions are mostly done at an easy/steady Z2 effort, but there is a main set of long efforts at just below your threshold pace. These will help increase your threshold power without leaving you feeling excessively tired afterwards.
Warm Up:
1 hr 10 mins in Z2.
Main Set:
6 x (10 mins in upper Z3 + 5 min recoveries in Z2).
Warm Down:
1 hr in low Z2.