12 Week Intermediate Winter Cycling Training Plan For Gran Fondo / Century Riders
12 Week Intermediate Winter Cycling Training Plan For Gran Fondo / Century Riders
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
12 Week Intermediate Winter Cycling Training Plan for Gran Fondo / Century Riders
Who is it suitable for?
Ideal for intermediate riders and who are looking to build fitness over the winter. Whether you prefer sportives, road races or time trials, this structured plan will help you to be faster, fitter and with more sustainable power available in the spring. You should already be capable of comfortably completing a 100 km (60 mile) ride and regularly logging five-to-six hours of riding time per week.
How much training is involved?
The training weeks are typically a mix of two indoor / interval types of workouts with the weekend having an outdoor choice and a session that can be done indoors or out, feel free to swap the weekends workouts to fit in with the weather! There are also some bodyweight exercises, although optional I would recommend them. Every week has at least one rest day, besides it’s up to you how many workouts that you complete! Everything is swappable to fit the plan into your schedule but try not to have more than two harder workouts back-to-back. The shortest week is about 6hrs and the longest is 9hours.
Is it all cycling?
No, there are some body weight exercises for you to do.
What equipment do I need?
I would hope that you have a suitable bike and winter clothing by now, (perhaps even mudguards?), for winter riding. Also required are a bike computer that displays cadence, heart rate and a power meter or smart trainer or similar.
How will the plan be delivered?
All sessions will go live onto your TrainingPeaks account and should work on Zwift or other platforms or via your head unit. You can re-use any workout or indeed the whole plan should you wish to do so.
What other support will there be?
You can also e-mail me at robert@fergsusonscoaching.co.uk with any questions that you have regarding the plan or your training.
How it Works
Quickly view upcoming workouts in the TrainingPeaks app.
Upload completed workouts from your favorite tracking app or device.
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Bike
x5
|
06:51:00 | 03:55:00 |
Day Off
x1
|
—— | —— |
X-Train
x1
|
—— | —— |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
06:51:00 | 03:55:00 | |
|
—— | —— | |
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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.
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