Intro:

This 12 week Pre Season plan works on building your cycling fitness to help get you ready for those wonderful Gran Fondos. We will build you up getting you ready for that Season of hard training and superb Events that lay ahead. The workouts are around 1:30 hour except for your endurance ride. Through the duration of this plan you will feel yourself get stronger. Then with confidence knowing all the hard work has been done you will be able to go on to your Season Plan. All workouts and therefore plans at Core Cycling are world class and have been tested by elite athletes!

Type of Events plan is for:

This Training Plan is designed for any Riders who want to ride those brilliant Mountains or Big Gran Fondos all around the world and have their best ever year ahead.
By raising your FTP, Strength, VO2 and your ability to push those pedals round even up those steep gradients, you will prepare yourself for those key events.

Who the plan is for:

Workouts in our plans at Core Cycling are tried and tested by all kinds of cyclists from Elite, as previously mentioned, to your everyday rider, male or female, looking to get fit. At Core Cycling we have coached riders from many parts of the world. The weeks range from 6 Hours for a recovery week and up to 12 Hours for your biggest weeks. Strength and conditioning sessions are also included.
This plan is perfect for riders who has been riding for 6 months all the way through to Elite. It is perfect for that rider looking to build from a solid foundation to the first few Events as they approach those Key goals a few months later. Check out my profile for different versions of this Gran fondo plan and 4 week options if you prefer. There are also other plans that complement this 12 week option, that can be completed either before or after this one. One-to-one coaching is available too. Please contact me by the email address provided on my profile.

Where and how to complete the plan:

Due to the workout builder, your plan can be used on Zwift, Garmin, Wahoo etc. This makes it a great interactive experience whether you choose Zwift or the road. Please have a look at each workout description too to help you understand what's being asked and why. Please remember that recovery is just as important as the effort itself. I am not a fan of ERG mode as you can stop yourself from having a much more powerful ride or have to push too hard when you really need to be going a bit easier due to fatigue or some other reason. There are tests every 7-9 weeks, including in other plans going forward, to help you see your progress. Please always start easier in the 20 minute test to allow for you to be strong at the end and get the best out of yourself. Also remembering you are improving more on the most important part of what you need for your discipline. For this Plan it will be your FTP and VO2 and your ability to push a heavy gear.

Whilst all sessions are set out with a workout, I would recommend that for your Endurance Ride you just enjoy your ride by putting a few efforts and even sprints in as suggested on the ride description. Endurance is always more exciting on the Road with Friends. So whilst doing your “training” might be best on your own, get out and enjoy those endurance rides without being restrained to wattage.

The plan is mainly based on building the aspects of your cycling component that are most important to you. All your workouts are set up for them to appear on your Device. Please follow the link to set this up https://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export

If you are coming up to an event, do a Wake Up ride the day before the event and a Recovery Ride two days before. These are at the end of the plan, just drag them into place with your mouse.

If you are struggling with an aspect of the plan or need some guidance please feel free to send the odd email for help.