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100 Mile (Century) Gran Fondo Plan Bike Power 6 to11 hrs Week (From 50 Mile Start)

Author

Tricoachec (Team IronNavy)

All plans by this Coach
No Ratings

Length

20 Weeks

Plan Specs

cycling gran fondo/century intermediate power based

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Plan Description

To be capable of completing this plan you must be able to ride at least 50 miles per week.

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.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:55 hrs 6:00 hrs
1:30 hrs 0:45 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
6:55 hrs 6:00 hrs
1:30 hrs 0:45 hrs
—— ——

Training Load By Week


Bolivar Gonzalez

Tricoachec

we help amateur athletes to exceed their goals, while ensuring that they have quality time available for their family, friends and career. The training plans are intelligently designed around a typical work week. Proven and efficient mid-week training sessions are established, with longer aerobic workouts on weekends.

Sample Day 1

1:10:00
48.00040411193499TSS
Zone 2 Ride + "Sweetspot" - Session 1 - Short

The Goal Of This Session: is to develop sustainable power or race pace

10 min warm-up

30 min 70% FTP, 5 min 88% FTP, 15 min 55% FTP. RPM should remain constant throughout at +5 on average from previous FTP test. RPE will be high but this is an achievable session.

10 min cool-down

Sample Day 2

0:45:00
50TSS
Core Strength & Flexibility Workout (45 Min)

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 3

0:45:00
31.261164565432626TSS
Zone 2 Ride + Leg Speed Session 1

The Goal Of This Session: is to increase your leg speed & increase your efficiency 

10 min warm-up

30 min 70% FTP, but at the end of it one minute at the peak before your body starts to bounce, 5 min 55% FTP where you can relax & CD. RPM should remain constant throughout the other parts at roughly +5 on the average from your last FTP test (or slightly above comfortable). RPE will be low on your body but you might be feeling your legs after spinning, but this is an achievable session.

Sample Day 5

3:45:00
151.63343201073133TSS
Key Ride - 50 Miles

The Goal Of This Session: is to build aerobic endurance, comfort and strategy towards your target ride

Nice & gentle ride, light gearing, little resistance, cadence high, nothing too taxing, hope the weather is nice :)

Sample Day 6

0:45:00
50TSS
Core Strength & Flexibility Workout (45 Min)

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 8

1:10:00
54.24300795515376TSS
Zone 2 Ride + "Sweetspot" - Session 2 - Short

The Goal Of This Session: is to develop sustainable power or race pace

10 min warm-up

30 min 70% FTP, 10 min 90% FTP, 10 min 55% FTP. RPM should remain constant throughout at +5 on average from previous FTP test. RPE will be high but this is an achievable session.

10 min cool-down

Sample Day 9

0:45:00
50TSS
Core Strength & Flexibility Workout (45 Min)

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

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