24 wk Mountain Gran Fondo/Sportive (160km+ target. Workout builder: Power zones). Start any Monday.

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24 wk Mountain Gran Fondo/Sportive (160km+ target. Workout builder: Power zones). Start any Monday.

Author

Richard Simmonds

Length

24 Weeks

Typical Week

2 Day Off, 5 Bike

Longest Workout

6:30 hrs

Plan Specs

cycling road cycling intermediate advanced time goal power based

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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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 plan aims to get you to the start line in the best possible shape for a big mountain sportive/fondo event, such as the √Čtape, 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

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:43

Sample Day 1

1:00:00
44.1TSS
Alternating base/mid range blocks

Sample Day 3

1:04:00
55.8TSS
Z3 blocks, low cadence

Sample Day 5

1:30:00
Free ride

Around 90 minutes, and the idea is to do whatever you fancy doing - relaxed spin, some hard efforts, indoors, outdoors...your choice!

Sample Day 6

3:00:00
Smooth Z2 ride

Around 3 hours - look to keep power as much as possible within zone 2 throughout. This is best done using a flat or gently rolling route so that you avoid the power spikes that come from steeper hills.

Sample Day 8

1:00:00
44.1TSS
Alternating base/mid range blocks

Sample Day 9

1:05:00
54.3TSS
Big blocks, alternating cadence, Z2/3 borderline

Sample Day 10

1:04:00
55.8TSS
Z3 blocks, low cadence

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