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Greg's 100 mile Fondo Training Plan (8hr/wk/12 weeks) (TID = 82:10:8) with 2 rest days


Alex fastfitnesstips

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12 Weeks

Plan Specs

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

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Plan Description

Welcome to the FFT sportive training plan based on the science of Seiler and Coggan and Hunter and Cheung. This will prepare you for a medium length fondo of 100 miles (60-150miles or 4-6 hrs). This plan emphasizes a lot of low intensity (80%) endurance and a modest amount of threshold (12%) and high intensity (8%) with a low pyramidal distribution (TID). As such it is an excellent all round program for long distance events. We will assume event day is on the last Sunday of this plan. It is roughly a 8hrs per week (max), 5 days per week over 12 weeks but with big weekend rides! It is best suited to improvers, regular and advanced cyclists who want to raise their aerobic endurance.

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

• 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.

• 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

Best of luck from the team!
Training Plan Prescription:

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


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
7:51 hrs 5:00 hrs
0:55 hrs 0:30 hrs
0:03 hrs 0:20 hrs
Workouts Per Week Weekly Average Longest Workout
7:51 hrs 5:00 hrs
0:55 hrs 0:30 hrs
0:03 hrs 0:20 hrs

Training Load By Week

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

Aerobic builder (intense version)

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

Sample Day 2

Yoga or rest


Sample Day 2

45min opener

This is an opener, a bit of everything but not too hard (hopefully!)

Sample Day 3

Tempo Ride

This is a rare tempo ride of your choice, designed to ease you in to the whole programme

Sample Day 5

Weights or yoga or rest (you can time-shift your days off if needed)

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

Sample Day 6

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 7

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 but keep power lowish its officially Z2 ave (but you can go into z3 and rarely z4 on short climbs)

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