NEW!! Smash the Gran Fondo Il Lombardia in 20 Weeks + Email Support, $50 Back & 40WK SC
Author: Pav Bryan - BikesEtc Magazines Cycling Guru & Performance Director at Spokes.
Length: 20 Weeks
Tags: cycling, gran fondo/century, beginner, intermediate, advanced, masters, power based, hr based, tss based
Typical Week: 2 Day Off, 2 Other, 4 Bike
Longest Workout:
7:00 hrs
Author: Pav Bryan - BikesEtc Magazines Cycling Guru & Performance Director at Spokes.
Length: 20 Weeks
Tags: cycling, gran fondo/century, beginner, intermediate, advanced, masters, power based, hr based, tss based
Typical Week: 2 Day Off, 2 Other, 4 Bike
Longest Workout:
7:00 hrs
NEW!! Smash the Gran Fondo Il Lombardia in 20 Weeks + Email Support, $50 Back & 40WK SC
This plan is the latest version using all the latest TrainingPeaks features, current for 2019/20 and has been designed by Pav Bryan Performance Director at Spokes and BikesEtc Magazine’s Cycling Guru.
Only the Premium Spokes plans designed by Pav Bryan come with a free 40-week strength and conditioning plan (downloadable in session one on the calendar) and email support! If you have any problem completing your plan or have to deviate for any reason – Pav will personally recommend a solution within 48 hours. Fair usage applies.
This plan is designed for anyone taking on the Gran Fondo Il Lombardia. There is a link to access some event information in the day one notes. Where available, I have included a route map. Where applicable, if you are doing a shorter route, you could consider reducing the longer ride so that it maxes out at no more than your target distance. Consider doing a course recce, if you're unfamiliar, and making your longer rides as similar to the event itself as possible; hills and terrain.
This plan includes 2x core sessions per week, with link to instructional video which you can follow. It has one key ride per week, which must be done - you do not need to worry about the time, just get the miles completed. It has two rest days per week and the remaining sessions compliment the key ride. You can change the hill reps to be more similar to the type of hill you will face during your event. It would be very advantageous for you to visit the cobbles of the event you will be doing, this will allow you to test bike handling skills and comfort.
This plan is totally compatible (upload-able/exportable) with all good platforms including Zwift, TrainerRoad, The Sufferfest and many more.
You can use any method to monitor your training, power, cadence, heart rate or rate of perceived exertion, although power is an advantage. You get key rides and further resources (links within the sessions on the calendar) to ensure you are capable across every aspect of cycling; nutrition, hydration, technique, tactics and of course performance.
All the sessions you will do come with comprehensive instructions, links to videos, blogs or downloads, plus they have the workout builder function; full power, heart rate and cadence targets (where applicable).
If you are using heart rate or RPE and would like a plan suited to this, please visit us at -> spokes.fit & we will gladly create one for you.
You also get access to the Spokes support groups.
You won’t find a training plan more comprehensive than this!
The Goal Of This Session: is to develop a day before routine (activation session).
Getting this right now will mean we know exactly how to prep your body the day before your key events so you are 100% at the start line the next day
Your coach will be happy to help with this but
look to include your event warm-up & cool-down plus some high cadence low resistance efforts and about 5-10 minutes at race intensity
Make notes today & tomorrow on how it felt so we can come back to this and develop it over time
Focus on having everything ready for your upcoming event. Allow your mind to be filled with positive thoughts. Repeat mantras, power words or affirmations
Here's a guide we wrote on preparing for your "A" event: https://spokes.fit/technique-tactics/pav-bryans-ultimate-a-event-guide/
The Goal Of This Session: is to set your training zones & set a benchmark or check progress against a previous score
20 minute warm-up
3 minutes all out, note the result, must be done with a power meter only. Please press lap before & after effort.
10 minutes cool-down
Something to help with preparing mentally for this test: https://spokes.fit/category/mental-fitness/
How did you do? Let us know via social media:
facebook.com/spokesfit
instagram.com/spokesfit
twitter.com/spokesfit
The Goal Of This Session: is to develop core strength & flexibility, which will increase power output & comfort on the bike
We recommend that you follow the guidance of a qualified professional.
Check out Pav Bryan's video for ideas: https://www.youtube.com/watch?v=yKkbdbzshc8
The Goal Of This Session: is to develop sustainable power or race pace
10 minute warm-up
Just spend the majority of this ride in Zones 3-4, this needs to be hilly but ensure you don't let your HR drop below Zone 3, Power average min Z3 for entire ride. Cadence needs to be high, try to keep it up on the hills too!
10 minute cool-down
Checkout Pav Bryan's Ultimate Ride Fuel Guide for some help on how to fuel for this: https://spokes.fit/nutrition/pav-bryans-ultimate-ride-fuel-guide/
The Goal Of This Session: is to develop core strength & flexibility, which will increase power output & comfort on the bike
We recommend that you follow the guidance of a qualified professional.
Check out Pav Bryan's video for ideas: https://www.youtube.com/watch?v=yKkbdbzshc8
The Goal Of This Session: is to develop sustainable power or race pace
10 min warm-up
30 min 70% FTP, 10 min 90% FTP, 10 min 55% FTP. RPM should remain constant throughout at +5 on average from previous FTP test. RPE will be high but this is an achievable session.
10 min cool-down
Here's the Spokes guide on motivation & positive mental attitude, this should help get you through these types of sessions: https://spokes.fit/mental-fitness/motivation-positive-mental-attitude/
The Goal Of This Session: is to develop core strength & flexibility, which will increase power output & comfort on the bike
We recommend that you follow the guidance of a qualified professional.
Check out Pav Bryan's video for ideas: https://www.youtube.com/watch?v=yKkbdbzshc8
BikesEtc Magazines Cycling Guru. Director and Head Coach at Direct Power Coaching and Nutritionally Fit. Pioneer of Truly Personal Coaching and Truly Personal Nutrition.
Truly Personal Coaching guarantees a unique experience, entirely tailored to your needs.
Responsible for a team of six coaches, I am a well-respected coach within the cycling community. I have coached riders from National Champions through to Weekend Warriors and love working with anyone who just wants to improve.