Gran fondo Century Training Plan - 12 weeks - Beginner (6-8 hours per week)
Gran fondo Century Training Plan - 12 weeks - Beginner (6-8 hours per week)
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
- What is this plan designed to do?
This plan is designed to take help beginner bike riders get ready to race a Grand Fondo event within a 12 week training period.
The duration of each week is around the 6-8 hour mark with a reduced duration rest week on weeks 4, 8 and a taper into week 12.
- Who is this plan designed for?
This plan assumes a level of training before commencing. Frequency of the rides will be 4-5 days a week, there is a mixture of sessions which range from recovery to VO2 sessions and above.
The frequency, alongside the duration of each week, will be key in choosing this plan. This polan will ensure a strong performance for a beginner within a Gran Fondo event, but it will push the beginner rider throughout and it will not be easy. The gains will be great and you will deserve the performance come race day.
This plan will work the energy systems needed for an event such as a GF, it will include enough revoery to allow you to adapt to the sessions and ready for the progressive nature of the plan.
We have also integrated strength work into the plan. We believe that as cyclists we need to be strong and healhty, both on AND off the bike. We have written two sessions per week into the plan, offering the minimum we believe to allow you to get strong while not taking you too deep.
We use the structured work out system with the Training Peaks application, which provides a seamless transition from app to bike, to allow you to follow the sessions to a T.
These sessions can be carried out on the road or the indoor trainer without any detrimental effect. The sessions are built to work aongside a power meter and we also recommned the use of a heart rate monitor to add to the jigsaw of data to help with your analysis as you go.
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
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
|
06:22:00 | 04:25:00 |
|
Day Off
x2
|
—— | —— |
|
Strength
x2
|
00:38:00 | 00:20:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
06:22:00 | 04:25:00 | |
|
|
—— | —— | |
|
|
00:38:00 | 00:20:00 |
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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