Phil's Novice Century/Gran Fondo + Email Access to Coach. 12 Week. 4-5 workouts/wk.
Author: Phil Mosley - 10,000+ Plans Sold On Training Peaks - MyProCoach.net
Length: 12 Weeks
Tags: cycling, gran fondo/century, beginner, multi day, power based, hr based, tss based
Typical Week: 1 Other, 2 Day Off, 4 Bike, 1 Strength
Longest Workout:
5:00 hrs
Author: Phil Mosley - 10,000+ Plans Sold On Training Peaks - MyProCoach.net
Length: 12 Weeks
Tags: cycling, gran fondo/century, beginner, multi day, power based, hr based, tss based
Typical Week: 1 Other, 2 Day Off, 4 Bike, 1 Strength
Longest Workout:
5:00 hrs
Phil's Novice Century/Gran Fondo + Email Access to Coach. 12 Week. 4-5 workouts/wk.
Get in peak shape for a Century or Gran Fondo cycling event from 4 or 5 workouts per week!
"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 >
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 2 hrs 40 mins 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.
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.
A Recognized Expert, As Featured On:
- Compare all our Gran Fondo / Century Plans side-by-side
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- Email us at info@myprocoach.net
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.
If you haven't already done so:
Please click link below for your essential Guide to Strength & Conditioning. PDF, 599KB.
Warm Up:
7 mins in Z2,
5 x (10 secs in Z5 + 50 secs in low Z2),
3 mins in Z2.
Main Set:
5 mins in Z5 + 4 mins recovery in low Z2,
4 mins in Z5 + 4 mins recovery in low Z2,
3 mins in Z5 + 4 mins recovery in low Z2.
Warm Down:
5 mins in low Z2.
This ride involves efforts at just below threshold intensity. It'll boost your endurance and functional threshold power, without leaving you too fatigued after.
Warm Up:
20 mins in Z2.
Main Set:
2 x (10 mins in upper Z3 + 5 min recoveries in Z2).
Warm Down:
10 mins in low Z2.
Ride mainly in Z2 today. You should be able to maintain conversation at this intensity.
Warm Up:
5 mins in Z2,
5 x (15 secs in upper Z3 + 45 secs in low Z2).
Main Set:
11, 9, 7 mins in upper Z3 at 60-70 RPM + 2 mins recovery in low Z2 at 80-100 RPM.
Warm Down:
5 mins in low Z2.
If you haven't already done so:
Please click link below for your essential Guide to Strength & Conditioning. PDF, 599KB.
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.