12 Week Hilly Century/Gran Fondo 80-100 miles (Workout Builder: Power Zones) 8-10 hrs/wk

Author

Simon Kessler

All plans by this Coach

Length

12 Weeks

Typical Week

2 Day Off, 5 Bike

Longest Workout

5:30 hrs

Plan Specs

cycling gran fondo/century intermediate advanced masters power based tss based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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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.

“12 Weeks to Achieving your Best Hilly Century/Gran Fondo Ride!”


Training plan description: Do you want to train better than ever before and feel confident and ready for an upcoming hilly to mountainous Gran Fondo? This 12-week training plan will build you up progressively in 3-week blocks of training so that you are ready to perform at your personal best in just 12 weeks.


The plan ranges between 8-10 hours/week with longer rides on weekends and shorter rides in the workweek that can be done indoors. The training includes training sessions that simulate hills and climbing and work even if you live in a flat place or train indoors. The plan is flexible and you may move days around and also substitute a group ride for some of the training (as indicated). Before starting the plan you should have a good level of endurance fitness and be accustomed to training over 5-6 hours or 300+ TSS per week.


The plan is in the new Workout Builder format which provides your personalized power zones in each training session which are calculated automatically from your FTP. Additional benefits of the Workout Builder format include direct training session sync to your Garmin or Wahoo device and training session upload to Zwift, TrainingRoad, CycleOps and more.


Designed by former professional and multiple national champion coach Simon Kessler of Simon Says Cycling, coach Simon has coached for 25+ years and has enjoyed an incredible track record as a coach which includes state and national champions on multiple continents in the road, track and mountain biking. Some of Simon’s clients have won world championship medals and gone on to wear the yellow jersey in the Tour de France. With this plan, you receive 30+ years of top-level experience in a super effective training plan that will lead to fast improvements.


Purchasing this plan includes: Email support from coach Simon directly to get your questions answered plus 1 month access to our membership community with Facebook live coaching calls every Wednesday & additional information on nutrition, race day preparation, strength training, warm-up protocols, mental training audios, and much more!


Questions: Please visit us on the web at simonsayscycling.com or email Simon at: simon@simonsayscycling.com


Training for another race or personal improvement goal? Checkout our other training plans for racing (road, time trial, criterium), centuries, gran fondos, base training, power gains, and more. Visit: simonsayscycling.com


Plan Features

This training plan starts on a Monday

The plan is reusable an unlimited amount of times

This plan works with power only (no heart rate zones)

Designed with the new Workout Builder - offering you more precise training with exact power zones calculated automatically from your threshold power (FTP) saved in TrainingPeaks

Download each session automatically to newer version Garmin devices with the TrainingPeaks IQ Garmin Connect App or to your Wahoo Elemnt or Elemnt Bolt with the Wahoo Companion App

Download each session in many different files formats compatible with Zwift, Wahoo, Trainer Road, Cyclops and more

30 day money-back guarantee

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:17

Simon Kessler

Simon Says Cycling

Do you want to make real improvements but are often left frustrated with your progress?

Coach Simon Kessler's proven track record (since 2001) has helped everyday cyclists and professionals achieve their goals and attain new levels of satisfaction and fulfillment in their cycling.

Our training plans combine real-world experience with sports science and years of experience coaching cyclists from beginner to professional.

Learn more about our services at http://simonsayscycling.com

Back to Plan Details

Sample Day 1

1:26:00
79.4TSS
Tempo

Tempo intervals to build muscular endurance.

The goal is to keep a smooth and consistent effort throughout the interval. These intervals are best performed on a flat terrain, steady climb, or indoor trainer.

Sample Day 2

1:05:00
56.8TSS
Big Gear

Big gear interval to develop muscular strength endurance.

The big gear interval is best performed on a route with no stops and on a relatively flat terrain or indoor trainer. Stop or increase the cadence, if you have any knee or other unusual pain.

Switch up your body position regularly during the big gear so that you ride holding in the drops, on the brake hoods, and on the top of the bars.

After big gear spin at a high cadence and include some max cadence spin-ups at a moderate intensity. Focus on staying very relaxed and avoid bouncing in the saddle.

Sample Day 3

1:01:00
56.9TSS
Tempo High Cadence drills

Tempo intervals with high cadence riding.

The goal is to stay smooth during the high cadence portion of the tempo interval. You can do these on a steady climb. flat road or indoor trainer.

Sample Day 5

2:00:00
79.4TSS
Endurance (or Group Ride)

Endurance ride mostly in Zone 1-2. The ride intensity should feel neither easy or hard with fatigue slowly increasing over time. You can do a group ride or ride indoors.

Sample Day 6

1:20:00
86.6TSS
Tempo Ride

Long tempo ride at your preferred cadence. This ride will become gradually more fatiguing over time. If you ride on a hillier route you may be over the zone on hills and below on downhills. Aim to average in the tempo range.

Fueling for a long tempo ride is important. You'll be burning both fat and some carbs. A pre ride meal with both is a good idea as well as some back-up nutrition in your pocket.

Sample Day 8

1:36:00
91.4TSS
Tempo

Tempo intervals to build muscular endurance.

The goal is to keep a smooth and consistent effort throughout the interval. These intervals are best performed on a flat terrain, steady climb, or indoor trainer.

Sample Day 9

1:16:00
67.7TSS
Big Gear

Big gear interval to develop muscular strength endurance.

The big gear interval is best performed on a route with no stops and on a relatively flat terrain or indoor trainer. Stop or increase the cadence, if you have any knee or other unusual pain.

Switch up your body position regularly during the big gear so that you ride holding in the drops, on the brake hoods, and on the top of the bars.

After big gear spin at a high cadence and include some max cadence spin-ups at a moderate intensity. Focus on staying very relaxed and avoid bouncing in the saddle.

12 Week Hilly Century/Gran Fondo 80-100 miles (Workout Builder: Power Zones) 8-10 hrs/wk

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