Phil's Advanced Century/Gran Fondo + Email Access to Coach. 16 Week. 5-7 workouts/wk.
Author: Phil Mosley - 10,000+ Plans Sold On Training Peaks - MyProCoach.net
Length: 16 Weeks
Tags: cycling, gran fondo/century, advanced, multi day, power based, hr based, tss based
Typical Week: 6 Bike, 1 Other, 1 Strength, 1 Day Off
Longest Workout:
5:00 hrs
Author: Phil Mosley - 10,000+ Plans Sold On Training Peaks - MyProCoach.net
Length: 16 Weeks
Tags: cycling, gran fondo/century, advanced, multi day, power based, hr based, tss based
Typical Week: 6 Bike, 1 Other, 1 Strength, 1 Day Off
Longest Workout:
5:00 hrs
Phil's Advanced Century/Gran Fondo + Email Access to Coach. 16 Week. 5-7 workouts/wk.
Get in peak shape for a Century or Gran Fondo with 6 workouts p/wk!
"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, June 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, April 2018
More Testimonials >
This plan is designed to get you in peak shape for a Century, Gran Fondo or Sportive. It is also suitable for multi-day events. Workouts can be exported to your devices. Compatible with Zwift, Garmin, Wahoo, Trainer Road, Cyclops and more. There are 5 or 6 rides per week, a strength session and a day off. Shorter rides are mid-week, with longer rides at weekends. FTP tests are scheduled regularly with active recovery weeks to aid adaptation. You should already be riding 4-5 times per week and able to ride 3-4 hrs non-stop. Guidance is provided for Power, Heart Rate or Feel.
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 check a box to share your email address with Coach Phil Mosley. This enables me to send you a series of 5 helpful emails to get you started. You can also reply to me if ever you need help.
A Recognized Expert, As Featured On:
- Compare our Gran Fondo/Century Plans side-by-side. From 6 to 40 weeks.
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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.
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.
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.
Please click on the link below for your guide to the strength and conditioning workouts. Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your cycling performance.
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.
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.
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.
I have 20 years experience of helping amateur athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As a parent who works for a living, I know how challenging this can be.
My training plans are intelligently designed around a typical work week. I set proven, time-efficient workouts in mid-week, with longer aerobic workouts at the weekends. This gives you the structure and consistency you need to continually improve.