12 Week Century, Gran Fondo Plan with Injury Prevention

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12 Week Century, Gran Fondo Plan with Injury Prevention


Melissa Ross and Tricia Davis

All plans by this Coach


12 Weeks

Typical Week

3 Day Off, 4 Bike

Longest Workout

5:00 hrs

Plan Specs

cycling gran fondo/century intermediate

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Training for an upcoming 100 mile century ride, a gran fondo or charity event should be fun and rewarding! This 12-week detailed workout plan will help you build properly right up to your event.

This plan is built for beginner-intermediate level riders who have minimal time to ride during the work week. Each week involves cycling, core, stretching and recovery workouts and tips from our certified coaches and physical therapist.

Instructions are included to calculate your individual training zones on week 2, with a field test. You can use heart rate or power or RPE for this program. Follow the daily workouts like stepping stones and get to your event feeling confident and strong. Planning ahead with daily workouts takes the guesswork out of training and helps you manage limited time.

For personal coaching, personalized plans, weekly feedback, consultation please email us: rosskillercoach@gmail.com triciakillercoach@gmail.com or visit www.killercoach.com

Good Luck and Happy Training!


Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:34

Tricia Davis

Killer Coach LLC

If scientific, result based coaching is what you need, let us help you take your training to the next level. When time is tight you need proven strategies to make the best use of your time. USAT and USAC certified cycling and triathlon coach and Physical Ttherapist, Tricia Davis can build a simple and effective plan to reach your goals while preventing injuries.

Sample Day 1

Muscle Tension Intervals 3x7

Muscle Tension Intervals involve using a very hard gear (big ring) and high resistance. For the duration of the interval, you want to keep your rpms between 40-60rpms. Your effort will be moderate. If you are indoors and need more resistance on the trainer, try taking some air out of your tires. If you are outdoors, find a hill, a headwind, or a grassy park to add resistance.

Warm-up for 10-15 min. Then do:Do 3x7 minutes ON, 7 min OFF. Keep rpms between 40-60 during the interval.Before, inbetween, and after each interval, spin at zone 2 or endurance pace.

Sample Day 2

Active Recovery

Easy spin today to loosen up the legs.

Sample Day 3

Zone 6: Anaerobic Intervals 5 x 30

Warm-up for 10-15 min. Then do:
Zone 6: Everything you have to give!
5 x 30 sec on 1 min off; Full Gas effort!

Sample Day 5

Big Ride / Group Ride

Weekend Group Ride-Don't worry about intervals, etc today. Work on sticking wheels for the duration. Climbing hills strongly, pacelining together in a group and even launching attacks or trying for sprints. Overall this should be 'moderately hard' effort and also a bit of fun

Sample Day 6

Athletes Choice

Today is your pick on what type of ride you'd like to do! Have fun!

Sample Day 7

Day OFF- stretch

Work on stretching your hamstrings, hips and calves today....A little foam rolling goes a long way too.
Check out this helpful video: https://vimeo.com/214200414

Sample Day 8

Field Test Warm-Up

Start your warm-up 40 min before your field test.
Spin easy for 10 minutes to get the legs moving. Then do:
2x10 min ON, 5 min OFF @ Sweet Spot.
Spin for 5 min easy.

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