Enduraprep - 12 Week Cycling - 50+Mile TT / Sportive / Gran Fondo Plan (Power Based)

Average Weekly Training Hours 06:11
Training Load By Week
Average Weekly Training Hours 06:11
Training Load By Week

A 12 week plan based on 4 sessions per week.

3 of these sessions are 45-70 minutes in length with an endurance ride growing to five hours over 10 weeks.

If you can only complete 3 sessions per week then drop the strength session from the plan.

This plan is suitable for training towards any endurance such as a 50-100 mile TT, Sportive, Gran Fondo, Audax and middle to long distance triathlon.

If you have not calculated your training zones recently then it is recommended you start with a test week (which I have included). To calculate training zones for the power based plan you will need to do an FTP (functional threshold power) test. Watch this clip for more guidance https://goo.gl/stt3Xa

Sample Day 1
AA - Sweet Spot - 2 x 10'

20’ warm up, then 2 x 10’ at 95 rpm
mid Z3-Z4 5’ easy pedalling in between
intervals at 90 rpm.10’-15’ easy pedalling cool
down 85-90 rpm.

Sample Day 3
AB - High Intensity - 2' x 10

Sample Day 8
BA - Sweet Spot - 2 x 15'

Sample Day 10
BB - High Intensity - 3' x 7

Sample Day 15
CA - Sweet Spot - 4 x 10'

Sample Day 17
CB - High Intensity - 4' x 5

Sample Day 22
DA - Sweet Spot - 2 x 10'

Lawrence Cronk

Triathlon, Swimming, Cycling & Running.

Single discipline to ultra endurance multi-sport Events.

Bespoke coaching and performance testing to help you meet your fitness, training and competing goals. Athlete guidance is tailored towards each individual’s goals, ability and lifestyle constraints. Whether you are a beginner or regularly compete you can be sure to benefit from having the right structure, guidance and advice.