Phil's Novice Century/Gran Fondo + Email Access to Coach. 28 Week. 4-5 workouts/wk.

Average Weekly Training Hours 06:11
Training Load By Week
Average Weekly Training Hours 06:11
Training Load By Week



A training plan for newer cyclists and those with limited time to train.
Get in peak shape for a Century or Gran Fondo cycling event from 4 or 5 workouts per week!


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!

What Our Clients Say

"I just raced in San Diego after following another one of your plans and got 2nd in my age group as well as the 5th fastest bike split out of over 300. I did the same race last year and I was 7 minutes faster this year! I have really been loving these so much"- ​Nick Goldston 25th 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, 8th April 2018


More Testimonials >


Is This Plan For You?

This plan is designed to get you in peak shape for a Century, Gran Fondo or Sportive cycle event. It could also be used for multi-day events. There are 4 rides per week, plus a strength session. Shorter rides are mid-week, with longer rides at weekends. There are 2 days off each week and every fourth week is easier to aid recovery and adaptation. To be successful with this plan you should already be riding 2-3 times per week and able to ride 1 hour 40 non-stop. Guidance is provided for Heart Rate, Feel or Power output. You can start this plan any Monday.Still not sure? We will happily switch your plan within 14 days of purchase.


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.

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Sample Day 2
0:50:00
Fitness Test: FTP and Threshold HR

This fitness test helps you to set your power or heart rate thresholds for Training Peaks.

Warm Up:
15 mins in Z2, 
5 x (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.

TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.

Sample Day 3
0:45:00
Strength & Conditioning Workout

If you haven't already done so:

Please click link below for your essential Guide to Strength & Conditioning. PDF, 599KB.

Sample Day 4
0:36:00
39.6TSS
M.A.P Efforts

Warm Up:
7 mins in Z2,
5 x (10 secs in Z5 + 50 secs in low Z2),
3 mins in Z2.

Main Set:
4 x (2 mins in Z5 + 2 min recoveries in low Z2).

Warm Down:
5 mins in low Z2.

Sample Day 6
0:56:00
43.2TSS
Aerobic Endurance Bike

Ride mainly in Zone 2 today. You should be able to maintain conversation at this intensity. Don't be tempted to ride harder.
Warm Up:
10 mins in Z2,
5 x (20 secs in Z3 + 40 secs in low Z2).

Main Set:
4 x (8 mins in upper Z2 + 60 sec recoveries in low Z2).

Warm Down:
5 mins in low Z2.

Sample Day 7
1:40:00
72.6TSS
Aerobic Endurance Ride

Ride mainly in Z2 today. You should be able to maintain conversation at this intensity.

Sample Day 9
0:41:00
38.6TSS
Sub Threshold, Low Cadence Efforts.

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

Main Set: 
6, 5 and 4 mins in upper Z3 at 60-70 RPM + 2 min recoveries in low Z2 at 80-100 RPM.

Warm Down:
5 mins in low Z2.

Sample Day 10
0:45:00
Strength & Conditioning Workout

If you haven't already done so:

Please click link below for your essential Guide to Strength & Conditioning. PDF, 599KB.

Phil Mosley
|
My Pro Coach

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.