Cycling long distance · Power

24
weeks
14.6
hours/week
5-8
sessions/week
W
reference

Plan description

Specific training plan for GRAN FONDO cycling tours.
Intensity references through power.
General and specific phase of preparation.
Duration of 23 weeks of specific training for cycling tours plus the previous recovery week for the first competition.
General tuning with basic work on strength, basic resistance and speed.
General physical preparation routines at home using suspension training (TRX) .
For intermediate and advanced level cyclists.
Start of the recommended plan between 20 and 24 weeks before the test.
This cycling training plan could be linked after completing the Cyclocross season, following the Cyclocross · HR training plan of 24 weeks duration.

Sample week

Week 2

MON
TUE
WED
THU
FRI
SAT
SUN
0:50:00
duration

TRX GENERAL STRENGTH

Goal: General strength
Attached session.

1:30:00
duration
65
TSS

CYCLING ACTIVE REST (or SPINNING)

Goal: Aer. Ext.
Continuous training around 1h30 at a comfortable pace with the road bike (56-75% FTP). You can substitute this session for a spinning class without forcing (65-76% Fc Max).

1:45:00
duration
108
TSS
Session training zones

CYCLING CAP. ANAER. W1

Goal: Cap. Anaer.
15' z 1
20 x 1' z 6 stuck alternating standing and sitting recovering 3'
10' z 1

0:50:00
duration

TRX GENERAL STRENGTH

Goal: General strength
Attached session.

2:00:00
duration
106
TSS

CYCLING (or SPINNING)

Goal: Aer. Ext.
Continuous training for about 2 hours at a comfortable to medium pace (56-90% FTP). Do more or less according to the availability of time you have. Think more about a lap that motivates you than about strictly complying with the scheduled time.
You can replace this session with two spinning classes for a total of approximately 1h30 and if you have a mtb, for the same time trying to end up with an average heart rate between 70 and 80% compared to max heart rate.

1:50:00
duration
103
TSS
Session training zones

CYCLING AER. INT. CAD. W0A

Goal: Aer. Int./Cad.
15' z 1
4 x 15' z 3 at 100 rpm recovering 5' free
15' z 1

REST/JOKER

Take advantage of this day to rest completely if you have been able to do all the training sessions of the week or use this gap so that you can run the training sessions one day forward from the day you have not been able to train.
If you have done them all but you feel like going out anyway, do it but at a comfortable pace.

3:00:00
duration
159
TSS

CYCLING AER. EXT./INT.

Goal: Aer. Ext./Int.
150-180' free intensity
Free continuous training with a group (if possible) of a level similar to yours. Do more or less according to the availability of time you have. Think more about a lap that motivates you than about strictly complying with the scheduled time.
If the weather is bad, you can replace this training with two sessions of free intensity spinning.
If you have mtb and you feel like going out with it, you can change this same training for the same time with mtb ending with an average heart rate around 70-80% of your max heart rate.

3:00:00
duration
159
TSS

CYCLING AER. EXT./INT.

Goal: Aer. Ext./Int.
150-180' free intensity
Free continuous training with a group (if possible) of a level similar to yours. Do more or less according to the availability of time you have. Think more about a lap that motivates you than about strictly complying with the scheduled time.
If the weather is bad, you can replace this training with two sessions of free intensity spinning.
If you have mtb and you feel like going out with it, you can change this same training for the same time with mtb ending with an average heart rate around 70-80% of your max heart rate.

Weekly breakdown

Sessions
Total
Longer
Cycling
6
13:04:00
04:00:00
Strength
2
01:35:00
00:50:00
Day off
1
-
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