24 wk Mountain Gran Fondo/Sportive (160km+ target. Workout builder: Power zones). Start any Monday.
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.
This plan aims to get you to the start line in the best possible shape for a big mountain sportive/fondo event, such as the Étape, Marmotte, Haute Route etc. The key demands of events such as these are the ability to sustain power over long periods, and to recover in between those long efforts on the climbs. The plan is aimed at intermediate/advanced riders - those having completed one or several similar events previously.
The plan is based on training with power, and automatically adjusts sessions to each rider's FTP/training zones. Starting relatively easily, it gradually ramps up in terms of both intensity and duration as we go through the 24 weeks. It uses established training Zones from Training Peaks and prescribes the sessions accordingly.
The sessions are split between midweek (Prescriptive sessions using the Training Peaks session builder) and weekend (based more around general Training zones rather than precise power targets). This allows an effective use of time, using the indoor trainer during the week and getting outdoors at weekends. Naturally the session can be moved around, and there are guidelines for this in the starter pack attached to day 1 of the plan.
Richard Simmonds has been a full time cycling coach since 2008, and has helped numerous riders improve their performance.If you'd like to find out more, please get in touch at www.rsperformancecoaching.com
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|7:43 hrs||6:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||7:43 hrs||6:30 hrs|