Gran Fondo (300 mile 400km) Training Plan (10hr/wk/12 weeks) (TID = 85:10:5)

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Gran Fondo (300 mile 400km) Training Plan (10hr/wk/12 weeks) (TID = 85:10:5)

Author

Alex fastfitnesstips

All plans by this Coach

Length

12 Weeks

Typical Week

6 Bike, 2 Strength

Longest Workout

10:00 hrs

Plan Specs

cycling road cycling intermediate advanced masters weightloss multi day power based tss based base period

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Summary

Includes Structured Workouts

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Welcome to the FFT Gran Fondo training plan based on the science of Seiler and Coggan and Hunter and Cheung. This will prepare you for a medium length fondo of up to 300 miles / 400km. This plan emphasizes a lot of low intensity (85%) endurance and a modest amount of threshold (10%) and only a little high intensity (5%) with a low pyramidal distribution (TID). As such it is an excellent all round program for very long distance events. We will assume event day is on the last Sunday of this plan.

HEADLINES
Day off: 2
Double days: some
Hours: 10

PLAN PURPOSE
intervals: ✩✩✩✩✩
anaerobic build: ✭✭✩✩✩
threshold/ss: ✭✭✭✩✩
aerobic build: ✭✭✭✭✭
FTP build: ✭✭✭✩✩

TRAINING TIPS AND ADVICE
• Establish a regular workout routine
• If the weather is bad, train indoors but don’t skip entirely
• Ride easy on easy session days (probably easier than you think)
• By all means ride with friends but not if they destroy your training plan
• Don’t avoid the training session you are weak at; it is there for a reason!
• Don’t be tough on yourself if you have a bad session
• In each session start moderately, progress firmly and finish strong!
• Have a goal, visualize your goal and know why you are training.

SPORTIVE ADVICE
• Prepare your kits the day before and carry spares
• Fueling adequately before, during and after
• Don't do anything different on the day than you did before
• Favour comfort over speed if you are new to sportives
• Wear decent clothing, carry a thin rain jacket
• Ride with a friends if possible
• Ride safe, carry a mobile, with full charge and spare $$
• Start slow, and build up from there
• Pace hills ; dont race them

For event pacing try this fft.tips/bonk

Best of luck from the Fastfitness.tips team!
Coaching@fastfitness.tips


Keywords: HIIT | Base | Seiler | Sprint | Sportive | Allen | Fitgerald | 80:20 | Rapid | Builder | Trainerroad | Zwift | WKO4 | WKO5 | Andrew Coggan | Recovery | Wattbike | FTP | FTP builder | Martin Burrows | FFT | Gran Tour | Fondo | Gran Fondo

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 11:25

Alex Mitchell from FastFitnessTips

Alex from FastFitnessTips

Alex is the creator and head coach at FastFitnessTips. He is a level 3 accredited coach from the UK and also MD and also personal trainer. He is a qualified medical doctor at the University of Leicester UK and very experienced in scientific methods such as meta-analysis and big data. He has a large social media of around 40,000 combined following on YouTube/Facebook/Instagram and Strava. He is known for his ability to apply cycling science to cycling and endurance sports.

Sample Day 1

1:09:00
58.2TSS
1hr Race Prep Session

This is a race preparation session designed to get you ready for a big session coming up. If its too tough its ok to cut it short.

Sample Day 2

0:52:00
31.7TSS
z2 cadence practice, short session_reverse

Keep the intensity low but keep the cadence upbeat with this simple cadence based workout. The idea is to build cadence over each block

Sample Day 3

1:32:00
100.8TSS
Aerobic builder

This is a complete aerobic builder workout, including two sweetspot blocks, 4 tempo and cadence drills and a sprint finish.

Sample Day 5

1:15:30
88TSS
Baseline FTP Hunter Allen Protocol (20min steady state)

This is the official Hunter Allen 20min FTP protocol, but you can do the shorter zwift one, or the RAMP test instead

Sample Day 6

1:00:00
70.5TSS
1hr Race preparation

Sample Day 7

2:13:00
98.8TSS
Weekend Base miles

Big base miles! Go for a long ride with friends either indoors or outdoors. If stuck look for efondo zwift events on https://zwifthacks.com/app/events/ but keep power lowish its officially Z2 ave (but you can go into z3 and rarely z4 on short climbs)

Sample Day 8

0:30:00
Weights or yoga or rest

I recommend a yoga/weights/gym session or run/swim session if you are multisport.

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