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Phil's Beginner Century/Gran Fondo for MASTERS (7~9 hrs/wk) + Email Access to Coach: 06 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

6 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 Beginner or Time-Limited 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! ⭐️⭐️⭐️⭐️⭐️

"I got 2nd in my AG and the 5th fastest bike split out of over 300. I did the same race last year and I was 7 mins faster this year!" ​Nick Goldston, 2018​​

"I can’t tell you how much I’m enjoying the plan and knowing what I’m doing weeks in advance!" 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 7:30 to 9 training hrs p/wk
  • 4 rides, 1-2 strength sessions and 2 days off each week
  • The 3rd week is for active recovery
  • Fitness tests, train using Power, HR and/or Feel
  • Compatible with Garmin, Zwift, Wahoo and more
To start you should be able to ride 3:30 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.

  • Unlimited swaps between all of Phil's 800+ Plans
  • FREE TrainingPeaks Premium (discounts apply if you already have it)
  • 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
5:59 hrs 4:30 hrs
—— ——
—— ——
0:46 hrs 0:40 hrs
Workouts Per Week Weekly Average Longest Workout
5:59 hrs 4:30 hrs
—— ——
—— ——
0:46 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

0:40:00
52.2TSS
Fitness Test: FTP and Threshold HR

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

Warm Up:
10 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:
5 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 3

0:50:00
51.1TSS
Above and Below Threshold

These are workouts where the main set includes efforts that alternate above and below your one-hour threshold intensity. They are best done on an indoor trainer.


Warm Up:
10 mins in low Z2
5 x (10 secs in Z4 + 50 secs in low Z2).

Main Set:
10 x (1 min 30 secs in Z3 + 30 secs in Z5 + 1 min in low Z2).

Warm Down:
5 mins in low Z2.

Sample Day 3

0:40:00
Build 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

Legs and Core Strength:
1. Squat: 3 x 10 (Exercise 1)
2. Squat Jump: 3 x 12 (Exercise 2)
3. Single Leg Squat: 3 x 10 (Exercise 3)
4. Step Up: 3 x 12 (Exercise 7)
5. Box Jump: 3 x 8 (Exercise 9)
6. Bicycle Crunch: 4 x 10 (Exercise 24)
7. Plank: 1 x 3 (Exercise 19)
8. Spider Climber: 3 x 10 (Exercise 23)
9. Side Plank: 1 x 3 (Exercise 21)

Flexibility: 5-10 minutes

Notes:
1. 3 x 8 = 3 sets of 8 repetitions with a rest between sets.
2. Rests are 45 secs - 2-3 mins as required.
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

0:40:00
Build 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

Upper Body and Core Strength:
1. Squat: 3 x 10 (Exercise 1)
2. Lat & Front Raise Combo: 3 x 6 (Exercise 10)
3. Tricep Kickback: 3 x 8 (Exercise 14)
4. Bench Press: 3 x 8 (Exercise 13)
5. Renegade Row: 3 x 5 (Exercise 20)
6. Glute Bridge: 3 x 14 (Exercise 16)
7: Lying Hip Abduction: 3 x 12 (Exercise 18)
8. Sit-Up: 3 x 12 (Exercise 25)
9. Reverse Crunch: 3 x 16 (Exercise 26)

Flexibility: 5-10 minutes

Notes:
1. 3 x 8 = 3 sets of 8 repetitions with a rest between sets.
2. Rests are 45 secs - 2-3 mins as required.
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 6

1:16:00
76.2TSS
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:
2 x (18 mins in upper Z3 + 5 min recoveries in Z2).

Warm Down:
15 mins in low Z2.

Sample Day 7

3:30:00
152.5TSS
Aerobic Endurance Ride

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

Sample Day 9

0:59:00
65.6TSS
Threshold Efforts

These sessions will gradually improve your thresholds on the bike. The effort-level is not super-high, but the repetitions are relatively long when compared to the recoveries.

Warm Up:
10 mins in low Z2,
5 x (15 secs in Z4 + 45 secs in low Z2).

Main Set:
4 x (5 mins in upper Z4 + 3 min 30 sec recoveries in low Z2).

Warm Down:
5 mins in upper Z2,
5 mins in low Z2.

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