Phil's Beginner Century/Gran Fondo + Email Access to Coach: 40 Weeks

Author

Phil Mosley - 10,000+ Plans Sold On Training Peaks - MyProCoach™

All plans by this Coach

Length

40 Weeks

Typical Week

2 Day Off, 1 Other, 4 Bike, 2 Strength

Longest Workout

5:00 hrs

Plan Specs

cycling gran fondo/century beginner 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.



A Training Plan Designed for Beginner or Time Limited Cyclists.
Achieve your Best-Ever Race Fitness!


Why Buy From Us?
  • Detailed, flexible plan from respected coach/athlete Phil Mosley
  • EMAIL ACCESS for questions or help with your plan
  • Full help center & FAQ support
  • Re-use your plan multiple times, updates included free
  • Join 10,000+ athletes who train with me!

Over 100 5-Star Reviews and counting! ⭐️⭐️⭐️⭐️⭐️

"I got 2nd in my AG and the 5th fastest bike split out of over 300. I did the same race last year and 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


Read more >>

Is This Plan For You?
  • Structured to get you in peak shape for Century, Gran Fondo, Sportive or Multi-Day events
  • Progress from 5 to 9 hrs of training per week
  • 4 rides per week
  • 1 or 2 strength sessions and 2 days off
  • Easier weeks included for recovery and adaptation
  • Shorter workouts are mid-week and longer rides at weekends
  • Regular FTP tests to track progress
  • Train using Power, HR and or Feel
  • Workouts compatible with Garmin, Zwift, Trainer Road, Wahoo, Cyclops and more
To start you should be able to ride 1:20 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.

Phil Mosley: Coach & Athlete

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.

Email Support
:

Our Certified coaching team are on hand to answer any questions during the first use of your plan, plus a bonus 3 months after its completion. During checkout, please share your email so I can send you a series of 5 helpful emails.

A Recognised Expert, As Featured On:




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Copyright © 2019. Myprocoach Ltd.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:31
Training Load By Week
Average Weekly Training Hours: 06:31
Average Weekly Breakdown

Phil Mosley

MyProCoach™

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.

Back to Plan Details

Sample Day 1

0:50:00
60.5TSS
Fitness Test: FTP and Threshold HR

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

0:40:00
Prep Phase 1: Strength and Conditioning #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

0:35:00
35.7TSS
M.A.P Efforts

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:
7 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:
5 mins in low Z2.

Sample Day 4

0:40:00
Prep Phase 1: Strength and Conditioning #2

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 29)
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

1:00:00
43.5TSS
Aerobic Endurance Ride

This workout works well on an indoor bike trainer; you can also do it outside. It's not supposed to be high intensity, so keep a lid on this one. You will improve your fat-burning and efficiency.

Warm Up:
20 mins in low Z2.

Main Set:
30 mins in upper Z2.

Warm Down:
10 mins in low Z2.

Sample Day 6

1:20:00
58.1TSS
Aerobic Endurance Ride

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.

Sample Day 8

0:40:00
40.5TSS
Sub Threshold, Low Cadence Efforts.

Warm Up:
5 mins in Z2,
5 x (15 secs in upper Z3 + 45 secs in low Z2).

Main Set: 
5 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.

Phil's Beginner Century/Gran Fondo + Email Access to Coach: 40 Weeks

$129.00 - Buy Now