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Long Gran Fondo or Full Century Ride - 12 Weeks to Peak - Coggan Classic Zones

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Tim Cusick - Coach of World and National Champions

All plans by this Coach
No Ratings

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

Long Gran Fondo or Century: 12 Weeks to Peak


written by Tim Cusick, TrainingPeaks WKO product leader and master coach with Velocious Cycling Adventures


WKO structured plan


Plan overview

Train with the coach of national and world ITT champion Amber Neben! This 12-week plan will prepare you for your upcoming long gran fondo or other endurance event.


The plan is designed for the intermediate/advanced cyclist who already has a general base fitness and is ready to step up the hours, time, and intensity to prepare for this exciting event. This comprehensive training plan uses classic training levels and is designed for use with power, heart rate, and/or perceived exertion. It contains three specific training cycles with testing throughout and an event taper at the end.


The workouts are structured and can be automatically loaded to Zwift, RGT, Garmin, ErgVideo, TrainerRoad, Computrainer, and more, so that you can see your workout and interval numbers right on your device.


Included with your plan:
- Instruction sheet (attached to the first day of the plan)
- Testing protocol
- Coaching tips and comments


Need help loading your structured works to Zwift or other devices?
Click here to read instructions.


More plans
Tim Cusick has written dozens of training plans for many different areas of cycling: road, gravel, time trial, mountain bike, cyclocross, indoor training, and more. Click here for a full list of his current plans by sport type and click here for a comparison chart of his major plans.


Questions?
Click here to view a list of frequently asked questions about our training plans. If you don't find your answer there, please email Coach Kathy Watts.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
11:21 hrs 4:30 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
11:21 hrs 4:30 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Tim Cusick

Velocious Endurance Coaching

Tim Cusick is the TrainingPeaks WKO product leader, the owner of Velocious Endurance Coaching, and the leader of BaseCamp. His expertise in training, racing, and data analytics offers a unique approach to training that guides his clients to amazing success. He currently coaches world champion Amber Neben, road pro Emma Grant, Rebecca Rusch, and other pros and racers. Over 100 plans for all cycling disciplines. Need help picking a plan? Fill out our survey: https://goo.gl/forms/bkGSAYA9VzV9tsq22.

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