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2020/21 British Cycling 12-week Sportive/Gran Fondo Plan

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Insight Zone

Length

12 Weeks

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

The British Cycling 12-week Sportive/Gran Fondo Plan is designed to progressively build your cycling fitness with an end goal of a 80-120km (50-75 miles) sportive or Gran Fondo.


The plan is suitable for both power and heart-rate users and, as all the cycling workouts are fully built within the plan, it’s compatible with smart trainers and many head units. The midweek sessions are also scripted to be used as custom workouts on Zwift.


To start the plan, you should ideally be riding two or three times a week and be capable of riding for 90 minutes. It is also ideal for cyclists who ride regularly but haven’t followed a structured training plan before or who are returning to the sport after a bit of a lay-off. If you are currently fit and active, doing at least three 60-minute bouts of exercise a week, but not necessarily a cyclist, this is also the plan for you.


The volume of training is between 4-7 hours per week and, with flexible days included, it can easily be adjusted to fit around your life. If you’re already familiar with TrainingPeaks and its metrics, weekly TSS is between 100-300.


The training weeks are typically broken down into three rides; two mid-week and one at the weekend. The mid-week rides are more suited to an indoor trainer but can easily be completed on the road. The weekend rides focus on building your endurance and allow you to practice and refine your fuelling and hydration strategies.


There is also an optional session that gives you the opportunity to do some cross training. Cross training, although optional, should be part of your training. Don’t worry if you can’t manage dedicated sessions, even doing regular mobility work at home will benefit your riding. Cross training helps to prevent boredom, provides options if you are unable to ride and builds all-round injury preventing robustness.


The plan is fully supported by content on the British Cycling Insight Zone, where you can find advice on skills, training, nutrition, equipment, clothing and maintenance.
www.britishcycling.org.uk/knowledge

How it Works

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Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
03:60:00 04:00:00
Day Off x2
—— ——
X-Train x1
00:55:00 01:00:00
Custom x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
03:60:00 04:00:00
Day Off
—— ——
X-Train
00:55:00 01:00:00
Custom
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices


  • 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.

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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