This training plan has been designed by Pav Bryan — Olympic cycling coach, TrainingPeaks Level 2 Coach and Amazon #1 Author.
Taking on a hilly or mountainous Gran Fondo?
This plan is designed for cyclists preparing for a demanding Gran Fondo or sportive where long climbs, sustained gradients and accumulated fatigue play a major role.
Mountainous events require more than basic endurance. You need strong aerobic fitness, climbing strength, sustained power, good fatigue resistance, sensible pacing and a nutrition strategy that continues to work late in the ride.
This plan develops those qualities progressively so that you arrive prepared for both the distance and the climbing demands of your event.
Who this plan is for
This plan is best suited to riders who already have a reasonable endurance base and want a structured build towards a hilly or mountainous event.
Ideally, you should already be comfortable riding for around three hours. If not, reduce the early long rides to a duration you're comfortable with and build progressively.
Where possible, use your key longer rides to practise on terrain similar to what you'll face on event day.
What the plan includes
- One key longer ride progressing towards the demands of your event
- Focused sessions developing climbing strength, sustained power and aerobic fitness
- Supporting endurance and recovery rides
- Core and strength work
- Regular recovery/rest days
The key weekly ride is the priority session. Where appropriate, hill repetitions can be adapted to better reflect the type of climbs you'll face during your event.
The plan also includes guidance around pacing, nutrition, hydration, technique and preparing for a demanding mountainous Gran Fondo or sportive.
You can follow the cycling sessions using power, heart rate or perceived exertion, although a power meter provides additional precision.
Many sessions use TrainingPeaks structured workouts with power, heart rate and cadence targets where appropriate.
Bonus 40-week strength programme
You'll also receive access to a 40-week strength and conditioning programme that you can continue using after your event preparation is complete.
Planning your taper
This plan does not include a fixed taper. Taper requirements vary between athletes, so allow an appropriate gap before your event to reduce training load and arrive fresh.
Want the plan adapted around you?
A pre-built plan is a great option if you're comfortable managing your own training.
But no generic plan can know your exact fitness, available time, recovery, work and family commitments, strengths, weaknesses or how you're responding from week to week.
If you'd like me to build and manage your training personally, you can upgrade to 1:1 coaching at any point.
TrainingPeaks plan customers receive an exclusive coaching upgrade offer.
You'll find details and a link to book a free consultation with me at the start of the plan.
Build the engine, sharpen your climbing — and arrive ready for the mountains.
Olympic cycling coach, TrainingPeaks Level 2 Coach, Amazon #1 Author and Seven Summits cycling world record holder. I coach riders from first Gran Fondos and amateur races through to ultra-endurance, national and world-class performance. My approach combines proven training principles with your goals, available time, recovery and life outside cycling.