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Phil's Intermediate Century/Gran Fondo-MASTERS (8~11 hrs/wk) + Email Access to Coach: 12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Phil Mosley + Free Email Coach Support (Rated 5.0/5). MyProCoach™

All plans by this Coach
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Length

12 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

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description



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


Why Buy From Us?
  • Detailed, flexible plan from best selling coach Phil Mosley (800+ training plans and 20,000+ sold on TrainingPeaks)
  • EMAIL ACCESS for questions or help with your plan
  • Full help center & FAQ support
  • Re-use your plan multiple times, updates included free
  • CHOOSE from 72+ Century/Gran Fondo Cycling plans (6-40wks) for all levels of athletes & masters (browse them here!)
Over 150 5-Star Reviews and counting! ⭐️⭐️⭐️⭐️⭐️

"Using your plan I got 2nd in my AG and 5th fastest bike split; 7 mins faster than last year!" ​Nick Goldston, 2018​​

"I love the plan and knowing what I’m doing weeks ahead!" Rachel Kjearsgaard, 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
  • 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.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.

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  • Non-stop email coach support
All for one low monthly fee! Click here to view pricing & learn more >>

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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

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:59 hrs 5:00 hrs
—— ——
1:03 hrs 0:40 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
6:59 hrs 5:00 hrs
—— ——
1:03 hrs 0:40 hrs
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

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.

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.

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