8 weeks to build towards your best Sportive or Gran Fondo

Author

Alex Taylor

All plans by this Coach

Length

8 Weeks

Typical Week

5 Bike, 2 Day Off

Longest Workout

4:00 hrs

Plan Specs

cycling road cycling beginner intermediate advanced power based hr based tss based

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

This is an 8 week plan that assumes a base cycling fitness.
It generally uses a rest day Mon and Fri with a long ride on a Sat or Sun (interchangeable).

It is ideally suited to those with power and a turbo, particularly a smart turbo. If you have linked your Zwift and Trainingpeaks accounts the workouts will automatically pull through.

The plan is based on progressive overload with a gradual week on week increase in Training Stress, introducing some shorter, harder efforts midweek towards the end.

The main aspect from the fitness test you will be improving is your Functional Threshold Power, but you will be improving endurance too.

Don't forget to update your threshold HR and Power after the test!

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:15

Alex Taylor

AlexTaylorCoaching

Cycling, Duathlon, Triathlon and Running coaching
Association of British Cycling Coaches qualified and insured.
10 yrs Coaching and Power Meter experience

Back to Plan Details

Sample Day 1

1:00:14
107.6TSS
Fitness Test

Turbo
This is an all in one test. It tests key power durations and resistance to fatigue. If on a smart trainer - DO NOT USE ERG MODE! The wattage targets are a guide.

It consists of-

2 x 7 sec sprints / 3 min easy

1 x 5 min max effort / 5 min easy (get off and walk about for a minute during the recovery time)

1 x 20 min max effort (to give FTP -take
this as the actual number, not 95%) / 5 min easy (get off and walk about for a minute during the recovery time)

1 x 1 min max / 5 min easy



You should ideally be evenly paced throughout the 20 minutes yet be completely spent at the end.

Once you have completed the test, update your threshold zones in the settings so your subsequent workouts are set correctly.

Sample Day 2

0:30:00
6.1TSS
Rest or 30 minutes EASY!

If you are riding, just keep it to Zone 1 with a high cadence, 85-95rpm

Sample Day 3

0:41:00
46.8TSS
Low Cadence Climbing

HIll Climbing session.
Raise the front end 6-10 cm
The intervals are done at low cadence (Under 65). Recovery 80-90rpm

Sample Day 5

1:05:00
55.7TSS
Tempo 3 x 10mins

Sample Day 6

1:30:00
73.5TSS
Base Miles

This can be swapped with Sunday's session.
Aim for Zone 2 Power/Heart rate but most of all, enjoy if you are able to get outside!

Sample Day 7

2:00:00
98TSS
Long Base Miles

Unstructured, enjoy yourself!

Sample Day 9

0:43:40
51.6TSS
Low Cadence Climbing (2:20)

HIll Climbing session.
Raise the front end 6-10 cm
The intervals are done at low cadence (Under 65). Recovery 80-90rpm

8 weeks to build towards your best Sportive or Gran Fondo

$30.00 - Buy Now