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Indoor Winter Power Plan (Gran Fondo)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Dan Small, Mountain Goat Coaching

All plans by this Coach
No Ratings

Length

13 Weeks

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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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

A 12 week plan specifically designed for people targeting Gran Fondo events in the summer but who have very restricted time to train during the winter. To make most effective use of time this is predominantly an indoor cycling training plan with an option to include an outdoor ride each weekend, but also includes an indoor option each weekend if you are not able to get out. You only need 5 hours per week (if using the indoor weekend workout option) for this plan, so if you have limited time this could be a great option for you.

Most sessions are high intensity training sessions and therefore the plan also includes a lot of recovery time to allow full adaptation and help you get the most out of each workout.

The plan includes flexibility options and suggestions for if you need to make adjustments to your plan to fit your busy schedule.

This plan is designed for use with a power meter. If you don't have a power meter then contact me for a heart rate and perceived effort version of this plan.

This plan includes:

- Contact details of the coach who wrote the programme, so if you have any questions about the programme, you can get the answers you need!
- An introduction to exactly what you will be working on and why, so you can make sense of what you are doing in each workout.
- Instructions on how to complete a baseline Function Threshold Power Test which will be used to set specific intensities for every workout you complete.
- Daily workout instructions written by a highly experienced cycling coach, who coaches riders of all ages and ability, from beginners to international standard athletes.
- Specific warm up instruction guide to be used for each workout.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
4:02 hrs 1:37 hrs
Day Off x3
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
4:02 hrs 1:37 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Dan Small

Mountain Goat Performance Cycle Coaching

Dan has 20 years of coaching experience across a number of different sports. In that time he spent 8 years working in the Coaching Education and Development department at British Cycling, and set up Mountain Goat Coaching in 2014. Dan has coached and trained cyclists from novice to National and International Podium level and everyone in between.

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