Phil's Intermediate Century/Gran Fondo + Email Access to Coach: 40 Weeks (5:30 to 11:00 hrs/wk)
Author
Phil Mosley: MyProCoach™ 20,000+ Sales, 800+ Training Plans, 150+ 5-Star Reviews
All plans by this CoachLength
40 Weeks
Typical Week
1 Other, 5 Bike, 1 Day Off, 2 Strength
Longest Workout
5:00 hrs
Plan Specs
cycling gran fondo/century intermediate 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!
"Using your plan I got 2nd in my AG as well as 5th fastest bike split, I was 7 mins faster than last 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 you should be able to ride 1:40 hrs.
Click below to watch a Series of 6 Short Videos from Phil about our plans:
Still not sure? We'll happily switch your plan free within 14 days.
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.
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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 1
Please check the link below for full exercise instructions, progressions, alternatives and videos:
https://www.myprocoach.net/wp-content/uploads/SC-Cycling.pdf
Whole Body Strength:
1. Squat: 2 x 12 (Exercise 1)
2. Alternate Lunge: 2 x 8 (Exercise 5)
3. Single Leg Squat: 2 x 6 (Exercise 3)
4. Reverse Lunge: 2 x 6 (Exercise 6)
5. Bent Over Row: 2 x 12 (Exercise 11)
6. Push Up: 2 x 12 (Exercise 12)
7. Glute Bridge: 2 x 12 (Exercise 16)
8. Bird Dog: 2 x 7 (Exercise 17)
9. Plank: 1 x 2 (Exercise 19)
10. Reverse Crunch: 2 x 12 (Exercise 26)
Flexibility: 5-10 minutes
Notes:
1. 2 x 12 = 2 sets of 12 repetitions with a rest between sets.
2. Rests are 20-40 secs.
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
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:
3 x (2 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
Whole Body Strength:
1. Squat: 2 x 12 (Exercise 1)
2. Step Up: 2 x 7 (Exercise 7)
3. Single Leg Squat: 2 x 6 (Exercise 3)
4. Calf Raise: 2 x 12 (Exercise 8)
5. Lat & Front Raise Combo: 2 x 8 (Exercise 10)
6. Bent Over Row: 2 x 12 (Exercise 11)
7. Tricep Dip: 2 x 10 (Exercise 15)
8. Lying Hip Abduction: 2 x 10 (Exercise 18)
9. Plank: 1 x 2 (Exercise 19)
10. Spider Climber: 2 x 7 (Exercise 23)
Flexibility: 5-10 minutes
Notes:
1. 2 x 12 = 2 sets of 12 repetitions with a rest between sets.
2. Rests are 20-40 secs.
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 5
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:
20 mins in low Z2.
Main Set:
30 mins in upper Z2.
Warm Down:
10 mins in low Z2.
Sample Day 6
Ride mainly in Z2 today. You should be able to maintain conversation at this intensity.
Sample Day 8
Warm Up:
5 mins in Z2,
5 x (15 secs in upper Z3 + 45 secs in low Z2).
Main Set:
6 x (4 mins in upper Z3 at 60-70 RPM + 60 sec recoveries in low Z2 at 80-100 RPM).
Warm Down:
5 mins in low Z2.