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The Ultimate Gran Fondo Training Plan (Nine Weeks)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Sean Vintin

All plans by this Coach
No Ratings

Length

9 Weeks

Refund Policy

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.

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Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

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.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
5:57 hrs 3:00 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
5:57 hrs 3:00 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Big Development Coaching

Big Development Coaching

I offer personalised and customised training plans based on the fundamental principles of exercise physiology so you can train smarter, accelerate progress and peak at exactly the right moment.

My training plans include power-duration testing and block periodisation / progressive overload that have been intelligently designed, with shorter sessions mid-week and longer endurance work on the weekend to provide structure, consistency and allow time for your friends, family and career.

$35.00 - Buy Now