NEW!! Smash the Santini Gran Fondo Mont Ventoux in 10 Weeks + Email Support, $50 Back, 40WK SC Plan
Author
Pav Bryan - BikesEtc Magazines Cycling Guru & Performance Director at Spokes.
All plans by this CoachLength
10 Weeks
Typical Week
2 Day Off, 2 Other, 4 Bike
Longest Workout
6:00 hrs
Plan Specs
cycling gran fondo/century intermediate advanced masters power based hr 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.
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 Santini Gran Fondo Mont Ventoux. Ideally, you will be able to ride for three hours already and have access to terrain similar to what you will face on the day of your event. If not, you should try to accommodate this in some way. If you can't ride three hours yet, simply drop it to what you are capable of and then spread the gap out over the course of the plan. 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.
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
Sample Day 1
The Goal Of This Session: is to develop muscular strength
15 min warm-up
8x Seated Accelerations from almost standstill in your biggest gear. All out effort until you hit around 90 RPM. Zones not relevant during this session, workout guide power is an approximation
10 min cool-down
Stay seated throughout
Check out Pav Bryan's Ultimate Recovery Guide, the most important part of training but very apt for strength training: https://spokes.fit/training/pav-bryans-ultimate-guide-to-recovery/
Plus, Pav Bryan's stretching & foam roller video:(https://www.youtube.com/watch?v=spB4VwprTIw)
Sample Day 2
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
Sample Day 2
The Goal Of This Session: is to increase your leg speed & increase your efficiency
5 min WU
10 min easy gear, low effort, this is about controlled cadence. You can use the rate at which you started bouncing on Spin-Ups less 10. Split with 5 min normal relaxed pedalling. Repeat once,
5 min CD
Here's a guide on improving pedalling efficiency: https://spokes.fit/training/how-to-pedal-efficiently/
Sample Day 3
The Goal Of This Session: is to develop sustainable power or race pace
10 min warm-up
2x 20 min SS (88-93% of FTP/HR) with 5 min easy spin in-between. RPM +5 on previous FTP/HR test. RPE 7-8.
10 min cool-down
Ensure you are maximising your recovery potential using Pav Bryan's Ultimate Guide to Recovery -> https://spokes.fit/training/pav-bryans-ultimate-guide-to-recovery/
Sample Day 5
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/
Sample Day 6
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
Sample Day 6
The Goal Of This Session: is to increase your leg speed & increase your efficiency
5 min WU
10 min easy gear, low effort, this is about controlled cadence. You can use the rate at which you started bouncing on Spin-Ups less 10. Split with 5 min normal relaxed pedalling. Repeat once,
5 min CD
Here's a guide on improving pedalling efficiency: https://spokes.fit/training/how-to-pedal-efficiently/