Sportive / Gran Fondo Training Plan (Advanced Semi-Pro, 26 Weeks) Reusable - Power Based

Average Weekly Training Hours 17:04
Training Load By Week
Average Weekly Training Hours 17:04
Training Load By Week

Semi-Pro

"Give me six hours to chop down a tree and I will spend the first four sharpening the axe" - Abraham Lincoln

A Training Plan for Advanced athletes who have the time and motivation to place training as the main focus of their lives. This plan has a specific focus on improving your endurance and Sportive / Gran Fondo abilities, to take you to a PB or Gold standard time. It includes a 2 week taper prior to your main event. It allows for a Sunday club run, sportive, or group ride, once a week to aid progression, and skills related to group riding. Saturday and Sunday sessions have been built to compliment each other and can be swapped around for those who normally group ride on Saturday.

Need a CUSTOM Training Plan?  custom builds are available on all my plans and can be built specific to your usual working pattern/family commitments and multiple event schedule. A custom version of this plan would cost you $250 and be built specific to YOU! email me directly at: ride7ds@gmail.com 

Designed by Level 2 TrainingPeaks coach, British Cycling certified coach, and ex-elite racer Rob Lee, this plan draws on his substantial racing accomplishments (over 130 race victories, and numerous cycling distance records) and over 20 years of successfully coaching hundreds of athletes to their goals. Questions? Please visit my website at www.rlperformance.co.uk or email me directly at: ride7ds@gmail.com

Questions? Please visit my website at www.rlperformance.co.uk or email me directly at: ride7ds@gmail.com 


Please note: You can reuse this training plan in the future by changing the start or end date. This is a power-based training plan.

Sample Day -3
1:45:00
150TSS
FTP Test (actual)

Best performed on the usual terrain you would do your training on. If you usually ride mostly mountains then do this on a climb. Likewise if you normally do a lot of flat or rolling rides do this on flat or rolling terrain.
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At least 30 minutes warm up
1 hour time trial effort - as hard as you can go for this duration
15 minutes warm down

Sample Day -2
0:50:00
48.2TSS
30 Tempo

15 minutes gradual warm up
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30 minutes zone 3
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5 minutes warm down

Sample Day -2
0:15:00
5TSS
Back and Lower Body mobilisation routine

Back and lower body mobilisation routine.
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Peanut roller 30-60 seconds
Spinal Rotation 2 x 30-60 seconds
Hamstring Stretch 2 x 30-60 seconds each side
Hip Stretch 2 x 30-60 seconds each side
Glute Trigger 30-60 seconds
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See video link below for demonstrations

Sample Day -1
3:00:00
123.9TSS
Endurance - Engine building

Easy warm up: 50-70%FTP
Main Block 60-70%FTP @ 90-95rpm = keep it honest and work on duration rather than intensity
Warm down: 50-70%FTP

Sample Day 0
0:30:00
15.5TSS
Criss-Cross Zones 1-2

This session is used to work basic endurance
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5 minutes zone 1
5 minutes zone 2
5 minutes zone 1
5 minutes zone 2
5 minutes zone 1
5 minutes zone 2

Sample Day 1
0:10:00
5TSS
Upper Body mobilisation routine

Upper body mobilisation routine.
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Chest Stretch 30-60 seconds each side
Pec Trigger 30-60 seconds each side
Lat Roll 60 seconds each side
Lat Release 3-4 x 5 seconds
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See video link below for demonstrations

Sample Day 2
3:00:00
123.9TSS
Endurance - Engine building

Easy warm up: 50-70%FTP
Main Block 60-70%FTP @ 90-95rpm = keep it honest and work on duration rather than intensity
Warm down: 50-70%FTP

Rob Lee - Professional Endurance Coach
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RL Performance

IRONMAN Certified Coach
British Cycling Coach - Mountain Bike, Road & Time Trial
SMBLA Mountain Bike Leader
Aero Fit consultant for Drag2zero Triathlon and Time Trial

I have been involved with coaching for over 20 years. My clients include everyone from first time charity event rider to world level endurance athlete; they come from all over the world and across all disciplines. All my clients receive the same support and attention to detail that makes a coach-athlete relationship successful.