12 week Gran Fondo Il Lombardia

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12 week Gran Fondo Il Lombardia

Author

Jon Bateman

All plans by this Coach

Length

12 Weeks

Typical Week

3 Strength, 1 Day Off, 5 Bike

Longest Workout

6:00 hrs

Plan Specs

cycling gran fondo/century beginner intermediate masters time goal power 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.

This 12 week training plan will set you up to tackle the challenging Gran Fondo Il Lombardia. The tough course won't be an issue with this plan and will allow to not just enjoy the event, but to really push yourself on the day.

The plan is broken down into three traditional 4 week blocks. Each of the 3 blocks of four weeks have an incremental progression in intensity, working endurance, tempo, threshold and above. The plan is set with the Andy Coggan classic power zones to ensure it is really easy to follow for the athlete. Each days work out is downloadable to your GPS computer to make you sessions as easy as can be.

The feedback have been fantastic on these plans so far... Get involved and smash your goals!

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 11:22
Training Load By Week
Average Weekly Training Hours: 11:22
Average Weekly Breakdown

Jon Bateman

Jon Bateman - Applied Sports Science

I am a post graduate sport scientist, cycling coach and published academic with many years experience working with bike riders of all levels.

As a coach I have worked for British Cycling for a number of years before going on my own. I offer all levels and types of coaching including cycling training camps in Italy tailored to specific to individuals, groups and teams. I am based both in the UK and Italy.

Sample Day 1

0:30:00
BC beginners strength work

https://www.youtube.com/watch?v=74xBf6Jljbc

Sample Day 2

1:45:00
73.3TSS
Aerobic endurance cadence variation (W)

A nice steady endurance ride looking to not stress the body too much but still work the aerobic engine. The changes in cadence allow the body to get used to the different stresses placed upon it by the variation in cadence.

Sample Day 3

1:10:00
53.2TSS
High Low cadence - Endurance builder / aerobic foundation (W)

An endurance based session looking to work on the strengths and weaknesses you may have in your speed/cadence work.

Sample Day 4

0:30:00
BC beginners strength work

https://www.youtube.com/watch?v=74xBf6Jljbc

Sample Day 6

1:51:04
95.8TSS
Z2 Endurance w/burts

Ride at a self selected cadence and throw in an 8sec burst every ten minutes. Keep the bursts seated and and then return to normal cadence for the next increment.

Sample Day 6

0:24:00
Yoga for cyclists

Do what you need to and loosen out a little

https://www.youtube.com/watch?v=YWzRE1BiAvw

Sample Day 7

3:25:00
195.7TSS
Endurance builder - Endurance foundation (W)

Vary your cadence during the Z3 portion and ensure adequate food and drink intake, best to eat during the Z2 portions of the effort.

Concentrate on a smooth pedalling style throughout and be aware of any niggles which may benefit from a positional analysis or bike fit.

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