Get in peak shape for a Century or Gran Fondo with 6 workouts p/wk!
"I just raced in San Diego and got 2nd in my age group and the 5th fastest bike split out of over 300. I did the same race last year, I was 7 mins faster this year!" Nick Goldston, June 2018
"I can’t tell you how much I’m enjoying the plan. It’s amazing to know what I’m doing weeks in advance!" Rachel Kjearsgaard, April 2018
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This plan is designed to get you in peak shape for a Century, Gran Fondo or Sportive. It is also suitable for multi-day events. Workouts can be exported to your devices. Compatible with Zwift, Garmin, Wahoo, Trainer Road, Cyclops and more. There are 5 or 6 rides per week, a strength session and a day off. Shorter rides are mid-week, with longer rides at weekends. Every fourth week is easier to aid recovery and adaptation. To be successful with this plan you should already be riding 4-5 times per week and able to ride 3-4 hrs non-stop. Guidance is provided for Power, Heart Rate or Feel. You can start this plan any Monday.
This fitness test helps you update your power and heart rate thresholds for Training Peaks.
15 mins in Z2,
5 mins as (15 secs in Z4 + 45 secs easy in Z2).
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.
10 mins in Z2.
Note: Alternatively, if you have a bike training device with its own "FTP" test protocol, you could use that instead.
TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.
Think of this like a bike-specific gym strength workout. It will increase cycling related leg-strength which will help you get more power out of each pedal stroke.
10 mins in Z2,
5 x (15 secs in upper Z3 + 45 secs in low Z2).
3 x (9 mins in upper Z3 at 60-70 RPM + 2 min recoveries in low Z2 at 80-100 RPM).
5 mins in low Z2.
Ride mainly in Z2 today. You should be able to maintain conversation at this intensity. Don't be tempted to ride harder.
20 mins in low Z2.
30 mins in upper Z2.
10 mins in low Z2.
Please click on the link below for your guide to the strength and conditioning workouts. Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your cycling performance.
M.A.P stands for Maximal Aerobic Power. It refers to the power output you can ride while at your maximal rate of oxygen consumption. These workouts include efforts that are at or just below your M.A.P.
12 mins in Z2,
5 x (10 secs in Z5 + 50 secs in low Z2),
3 mins in Z2.
5 mins in Z5 + 4 mins recovery in low Z2,
4 mins in Z5 + 4 mins recovery in low Z2,
3 mins in Z5 + 4 mins recovery in low Z2.
5 mins in low Z2.
These longer bike sessions are mostly done at an easy/steady Z2 effort, but there is a main set of long efforts at just below your threshold pace. These will help increase your threshold power without leaving you feeling excessively tired afterwards.
1 hr 20 mins in Z2.
3 x (15 mins in upper Z3 + 5 min recoveries in Z2).
1 hr in low Z2.
Ride at an easy/steady intensity, mainly in Z2 today. You should be able to chat at this intensity. This ride will improve your efficiency for using fat for fuel and increase your ability to transport oxygen to your working muscles.