12 week long road racing or Gran Fondo event - race ready training plan! (8-12 hours per week)

Average Weekly Training Hours 08:54
Training Load By Week
Average Weekly Training Hours 08:54
Training Load By Week

Welcome to the Finish Fast Cycling 12 week training plan to get you ready for an important road cycling race or event! Whether it is a really hard race or even a gravel event or a Gran Fondo, then this is the best way to make sure you are ready to enjoy your ride and crush your friends (and enemies)! The plan averages between 8-10 hours a week and includes some specific cycling workouts plus some strength efforts as well. Also, the plan recommends that you do a few warm up events or group rides to make sure you are ready to go! Please always wear your helmet, use lights and reflectors as necessary, be safe and courteous to traffic and have fun!

Sample Day 1
1:00:00
Snap Shot Hour of Power!

This workout is a great way for me to see how we are doing, where we have been and most importantly, where we are going. So the idea here is that this is a vicious workout combined with a dynamic testing scenario. It is absolutely best done indoors on a turbo trainer. All of the efforts should be steady and as hard as you can go. The recovery should be steady and half as hard. I will be looking at the individual numbers and the overall values. Yikes. Basically: warmup, 5 second bursts on one minute, 5 minute max, 20 minute threshold, 1 minute max, cool down. My grandmother can do this.

Sample Day 2
0:15:00
10TSS
Short and to the core

Nice quick and simple core strength and conditioning workout. Perfect for after your ride. Do both exercises until "failure"; when you can't do them any more. yay!

Sample Day 2
0:30:00
15.1TSS
Easy hour, only shorter

There is no coasting on a wind trainer, so an easy hour can be done in a shorter period. This time, I actually want you to ride in your easy recovery levels. Done in a half an hour. Watch Jeopardy or something.

Sample Day 3
1:00:00
Indoor Strength Endurance

Another of my famous indoor hours. First warm up in an easy gear for 10 minutes at 90-100 rpm. Then shift to a large gear, hands on the drops, and slow down your pedal cadence <70rpm. Pedal in nice smooth circles "like a duck" in which nothing above the waist moves. This should be a perceived effort of about a 7. Don't worry about wattage or other numbers. Just a little hard breathing. Make an effort of 8 minute, then recover easy spin for 6 minutes, then repeat twice more for a total of three efforts. Easy spin at high cadence for the rest of the hour. Fun.

Sample Day 4
0:30:00
15.1TSS
Easy hour, only shorter

There is no coasting on a wind trainer, so an easy hour can be done in a shorter period. This time, I actually want you to ride in your easy recovery levels. Done in a half an hour. Watch Jeopardy or something.

Sample Day 4
0:15:00
10TSS
Short and to the core

Nice quick and simple core strength and conditioning workout. Perfect for after your ride. Do both exercises until "failure"; when you can't do them any more. yay!

Sample Day 5
1:00:00
30.3TSS
Easy bike ride

This is an easy non specific recovery type bike ride. Although it might seem boring, a ride like this is important as it is both time on the bike and the slight increase in effort helps to expel waste products from the muscles and lungs. Ride easy at or just above your recovery zones. Your should be able to talk no problem. Avoid sharp spikes, no sprints! Enjoy, your bike is your best friend.

Kyle Wolfe
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Finish Fast Cycling

Kyle Wolfe is a USA Cycling Level 1 Coach and as a Power Based Training expert is a specialist in goal based training and racing for the road, cyclocross, mountain bike and all gravel events. Coach Kyle offers several levels of customized training plans ranging from $129 to $399 to help each cyclist crush their events! He also offers physio testing and hourly private plan review as needed. Take advantage of his 30 years of racing and coaching experience now!