Gran Fondo Training Plan (4 days per week, 26 Weeks) Reusable - Power Based - Sunday Start

Average Weekly Training Hours 04:24
Training Load By Week
Average Weekly Training Hours 04:24
Training Load By Week

POWER


"Give me six hours to chop down a tree and I will spend the first four sharpening the axe" - Abraham Lincoln


A Training Plan for athletes with full time jobs and other commitments that allow very less time for training; this plan has a specific focus on improving your endurance and Sportive / Gran Fondo abilities. It includes a 2 week taper prior to your main event. As you get closer to the season/your target event you can substitute a sunday club run, sportive, or group ride, for the solo Sunday session. This would be good to do at least once every two weeks, to aid confidence and skills related to group riding if you are not already happy in this area.


This plan has been designed for: Power Meter Users


Designed by Level 2 TrainingPeaks coach, British Cycling certified coach, and ex-elite racer Rob Lee, this plan draws on his substantial racing accomplishments (over 130 race victories, and numerous cycling distance records) and over 20 years of successfully coaching hundreds of athletes to their goals. Questions? Please visit my website at www.rlperformance.co.uk or email me directly at: ride7ds@gmail.com


Questions? Please visit my website at www.rlperformance.co.uk or email me directly at: ride7ds@gmail.com 



Please note: You can reuse this training plan in the future by changing the start or end date. This is a power-based training plan.

Sample Day 7
1:35:00
FTP Test

VERY IMPORTANT - perform the FTP test on your sportive/Gran Fondo bike. Make your numbers "real world". Cycling is measured in time, not power. Power just allows us to train with accuracy. Make sure yours is accurate by performing your FTP test on your competition/event bike.
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Start with 26 minutes warm up - include 3 x 1 minute efforts with a cadence over 100rpm
.
3 minutes recovery
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1 minute flat out - give it everything
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5 minutes recovery
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5 minutes flat out - give it everything
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10 minutes recovery
.
30 minutes effort - as hard as you can go
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15 minutes recovery

Sample Day 9
0:30:00
24.6TSS
Opener

15 minutes warm up
3 minutes zone 5
12 minutes warm down

Sample Day 11
0:30:00
15.5TSS
Criss-Cross Zones 1-2

This session is used to work basic endurance
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5 minutes zone 1
5 minutes zone 2
5 minutes zone 1
5 minutes zone 2
5 minutes zone 1
5 minutes zone 2

Sample Day 12
0:40:00
16.7TSS
Active Recovery

easy does it

Sample Day 14
1:45:00
87.9TSS
Base + 30 Tempo

10 minutes gradual warm up
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1 hour zone 2
.
30 minutes zone 3
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5 minutes warm down

Sample Day 16
0:35:00
34.1TSS
15 Sweet Spot

15 minutes progressive warm up
.
15 minutes sweet-spot
.
5 minutes warm down

Sample Day 18
0:30:00
15.5TSS
Criss-Cross Zones 1-2

This session is used to work basic endurance
.
5 minutes zone 1
5 minutes zone 2
5 minutes zone 1
5 minutes zone 2
5 minutes zone 1
5 minutes zone 2

Rob Lee - Professional Endurance Coach
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RL Performance

Level 2 Training Peaks Coach
Level 2 British Cycling Coach and Skills Instructor
Level 4 International Bike Fitting Institute
Aero Fit consultant for Drag2zero

I have been involved with coaching for over 20 years. My clients include everyone from first time charity event rider to world level endurance athlete; they come from all over the world and across all disciplines. All my clients receive the same support and attention to detail that makes a coach-athlete relationship successful.