Updated: 01/07/2024

**Use this plan for Gravel or Gran Fondo/Century rides/races/events that has rolling course with "punchy" hills.**

This 10-week plan has been designed for the Competitive ultra endurance cyclist who has trained for and competed in a Gran Fondo/Century ride/race/event more than three times with a goal to win their category, age group, finish near the top or stand on the podium.

After following the plan, you will have developed the mental fortitude to withstand prolonged discomfort. Improved endurance, increased speed and power over long duration road, gravel and mtb rides/races, and you should experience quicker recoveries between back-to-back days.

The plan is power based. Weekday workouts can be executed on an indoor trainer. When the weather is favourable, weekend sessions should be ridden outdoors and exclusively on the event bike, even if it is on the road.

Fitness level: Competitive with a solid aerobic base and able to ride 6 to 10 hours over varied terrain in one go/ride.

When to start: 10 weeks before the event date.
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The Plan Layout

Three blocks (plus one taper week and race/event week.). Each block has two weeks of specific workouts that vary in duration, intensity and frequency, and rest days. Week two is followed by a recovery week to shed accumulated fatigue and prevent overtraining and injury.

To optimize training, workouts are scheduled in a specific order to match expected fatigue, and allow for adequate recovery times based on workout intensity. Additionally, training nutrition and hydration guidance, and strength and flexibility exercises are included to enhance the overall quality of your workouts.

Day 1 of the plan starts with a functional threshold power test, and you will test and reset zones at least one more time as you progress through the program to ensure that you are training at the right level.
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Key Features

A supportive environment via email. Feel free to reach out for guidance or clarification regarding the training plan or your goals.

Easy to follow. RIDEANDRACE pre-built training plans are research-based combined with personal experience and practical knowledge. The plans and workouts are detailed and include some sport and cycling science terminology, but are entirely written in ordinary words and simple sentences.
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Should you have any questions or need guidance when choosing a pre-built plan.
Email: rideandraceinfo@gmail.com
Or use the contact form on my TrainingPeaks coaching profile page.

Website: www.rideandrace.net