The Ultimate Gran Fondo Training Plan (Nine Weeks)
Sean VintinAll plans by this Coach
This nine week periodised training plan has been designed for those riders with a goal of being competitive at the Gran Fondo discipline, assumes a relatively strong base fitness and has been carefully designed to build your endurance and your ability to climb at threshold as well as your top end speed using a selection of sweet spot, threshold and VO2 max workouts.
The plan has been developed in the new Workout Builder format which provides personalised power targets for each training session which are calculated automatically from your threshold power saved in TrainingPeaks. Additional benefits of the Workout Builder format include direct training session download to your Garmin or Wahoo device and training session upload to Zwift, TrainingRoad, CycleOps and more.
Holistically, the training plan comprises the following:
1) Progressive over-reach (3 weeks).
2) Rest, recovery and FTP test (1 week).
3) Progressive over-reach (3 weeks).
4) Peak week (1 week).
5) Event taper and race (1 week).
Progressive over-reach comprises three weeks of relatively hard work focusing on sweet spot, threshold and VO2 max sessions with increasing TSS overload followed by 1 week of low-volume, high intensity recovery and of course, an FTP test to check your progress.
This is followed by three more weeks of progressive over-reach leading into ‘peak week’. Peak week consists of a five different workouts of ‘race winning’ intervals designed to sharpen your edges and mimic what you need physically and mentally to win come show time.
This periodised plan has been designed using over-under intervals and ramps to increase athlete engagement and break the monotony of sitting on a single power number for any particular duration. There are 36 different workouts to keep your mind engaged, to prevent your physiological adaptations from plateauing and get you to the start line of your Gran Fondo in the best shape of your life.
Not quite the perfect fit? I am happy to answer any questions via email and can provide advice on nutrition, methodologies, terminology and lessons learned from my own personal experiences.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|5:57 hrs||3:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||5:57 hrs||3:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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.Still have questions about this plan?