Browse More Plans

NEW!! Smash the Gran Fondo Il Lombardia in 20 Weeks + Email Support, $50 Back & 40WK SC

Includes Structured Workouts

Author

Pav Bryan - BikesEtc Magazines Cycling Guru & Performance Director at Spokes.

All plans by this Coach

No Ratings

Length

20 Weeks

Refund Policy

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.

Still have questions about this plan?

Includes Structured Workouts

Plan Description

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!

Stats

Average Weekly Breakdown

Workouts	Weekly Average	Longest Workout
Bikex4	6:44 hrs	7:00 hrs
Day Offx2	——	——
Otherx2	1:30 hrs	0:45 hrs

	Weekly Average	Longest Workout
Bike	6:44 hrs	7:00 hrs
Day Off	——	——
Other	1:30 hrs	0:45 hrs

Training Load By Week

This plan works best with the following fitness devices:

Power Meter
Heart Rate Monitor

All supported devices

Pav Bryan: #1 Amazon New Release Author & Performance Director at Spokes Fit

Spokes Fit

Performance Director at Spokes, I am responsible for a team of over twenty of cycling’s leading experts and am a well-respected figurehead within the cycling industry.

I am experienced in public speaking and have presented numerous times around the world. I became a published author in 2019, with my #1 Amazon New Release book 'The Guide to Truly Effective Cycling'.

View all Training Plans by this Coach