Phil's Intermediate Century/Gran Fondo for MASTERS + Email Access to Coach: 12 Weeks

Author

Phil Mosley - 10,000+ Plans Sold On Training Peaks - MyProCoach™

All plans by this Coach

Length

12 Weeks

Typical Week

5 Bike, 1 Other, 2 Strength, 2 Day Off

Longest Workout

5:00 hrs

Plan Specs

cycling gran fondo/century intermediate masters multi day power based hr based tss based

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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.



Kickstart Your Cycling Training Now!
Expertly Designed For Intermediate MASTERS (40+) Cyclists.


Why Buy From Us?
  • Detailed, flexible plan from respected coach/athlete Phil Mosley
  • EMAIL ACCESS for questions or help with your plan
  • Full help center & FAQ support
  • Re-use your plan multiple times, updates included free
  • Join 10,000+ athletes who train with me!

Over 100 5-Star Reviews and counting! ⭐️⭐️⭐️⭐️⭐️

"Using your plan I got 2nd in my AG as well as 5th fastest bike split out of over 300. I was 7 mins faster than last year!" ​Nick Goldston, June 2018​​

"I can’t tell you how much I’m enjoying the plan and knowing what I’m doing weeks in advance!" Rachel Kjearsgaard, April 2018


Read more >>

Is This Plan For You?

Read "Why Use A Masters Plan" for more information. Key features:
  • For Century, Gran Fondo, Sportive or Multi-Day events
  • Progress from 8:30 to 10:45 training hrs p/wk
  • 4-5 rides, 1-2 strength sessions and 1-2 days off each week
  • Every 3rd week is for active recovery
  • Regular fitness tests, train using Power, HR and/or Feel
  • Compatible with Garmin, Zwift, Wahoo and more
To start you should be able to ride 3:00 hrs.Click below to watch a Series of 6 Short Videos from Phil about our plans:



Still not sure? We'll happily switch your plan free within 14 days.

Phil Mosley: Coach & Athlete

I have over 20 years of experience successfully helping amateur athletes surpass their goals, while making sure they have quality time available for family, friends and career. I started My Pro Coach to offer the world's most comprehensive range of training plans designed to help you enjoy the same success that my athletes and I have - at an affordable price.

Email Support
:

Our Certified coaching team are on hand to answer any questions during the first use of your plan, plus a bonus 3 months after its completion. During checkout, please share your email so I can send you a series of 5 helpful emails.


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Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:02
Training Load By Week
Average Weekly Training Hours: 08:02
Average Weekly Breakdown

Phil Mosley

MyProCoach™

I have 20 years experience of helping amateur athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As a parent who works for a living, I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient workouts in mid-week, with longer aerobic workouts at the weekends. This gives you the structure and consistency you need to continually improve.

Back to Plan Details

Sample Day 1

0:50:00
60.5TSS
Fitness Test: FTP and Threshold HR

This fitness test helps you update your power and heart rate thresholds for Training Peaks.

Warm Up:
15 mins in Z2, 
5 mins as (15 secs in Z4 + 45 secs easy in Z2).

Main Set:
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.

Warm Down:
10 mins in Z2.

Note: Alternatively, if you have a bike training device with its own "FTP" test protocol, you could use that instead.

TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.

Sample Day 2

0:40:00
Base Phase 1: Strength and Conditioning #1

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Cycling.pdf

Whole Body Strength:
1. Squat: 3 x 12 (Ex. 1)
2. Single Leg Squat: 3 x 8 (Exercise 3)
3. Bulgarian Squat: 3 x 10 (Exercise 4)
4. Bench Press: 3 x 10 (Exercise 13)
5. Tricep Kickback: 3 x 10 (Exercise 14)
6. Bent Over Row: 3 x 10 (Exercise 11)
7. Mountain Climber: 3 x 8 (Exercise 22)
8. Reverse Crunch: 3 x 12 (Exercise 26)
9. Plank: 1 x 3 (Exercise 19)

Flexibility: 5-10 minutes

Notes:
1. 3 x 12 = 3 sets of 12 repetitions with a rest between sets.
2. Rests are 30-50 secs.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

Sample Day 4

0:56:00
58.1TSS
Sub Threshold, Low Cadence Efforts.

Warm Up:
10 mins in Z2,
5 x (15 secs in upper Z3 + 45 secs in low Z2).

Main Set: 
12, 10, 8 mins in upper Z3 at 60-70 RPM + 2 min recoveries in low Z2 at 80-100 RPM.

Warm Down:
5 mins in low Z2.

Sample Day 4

0:40:00
Base Phase 1: Strength and Conditioning #2

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Cycling.pdf

Whole Body Strength:
1. Squat: 3 x 14 (Exercise 1)
2. Alternate Lunge: 3 x 9 (Exercise 5)
3. Step Up: 3 x 8 (Exercise 7)
4. Push Up: 3 x 12 (Exercise 12)
5. Lat & Front Raise Combo: 3 x 7 (Exercise 10)
6. Glute Bridge: 3 x 14 (Exercise 16)
7. Spider Climber: 3 x 6 (Exercise 23)
8. Side Plank: 1 x 3 (Exercise 21)
9. Sit-Up: 3 x 10 (Exercise 25)

Flexibility: 5-10 minutes

Notes:
1. 3 x 12 = 3 sets of 12 repetitions with a rest between sets.
2. Rests are 30-50 secs.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

Sample Day 5

0:59:00
46.1TSS
Aerobic Endurance Bike (Optional)

This workout works well on an indoor bike trainer; you can also do it outside. It's not supposed to be high intensity, so keep a lid on this one. You will improve your fat-burning and efficiency.

Warm Up:
10 mins in Z2,
5 x (30 secs in upper Z2 + 30 secs in low Z2).

Main Set:
14 mins in upper Z2 + 90 secs recovery in low Z2.
12 mins in upper Z2 + 90 secs recovery in low Z2.
10 mins in upper Z2.

Warm Down:
5 mins in low Z2.

Sample Day 6

1:25:00
88.1TSS
Sub Threshold Efforts

These longer bike sessions are mostly done at an easy/steady Z2 effort, but there is a main set of long efforts at just below your threshold pace. These will help increase your threshold power without leaving you feeling excessively tired afterwards.

Warm Up:
15 mins in Z2.

Main Set:
3 x (15 mins in upper Z3 + 5 min recoveries in Z2).

Warm Down:
10 mins in low Z2.

Sample Day 7

3:00:00
130.7TSS
Aerobic Endurance Ride

Ride mainly in Z2 today. You should be able to maintain conversation at this intensity.

Phil's Intermediate Century/Gran Fondo for MASTERS + Email Access to Coach: 12 Weeks

$59.00 - Buy Now