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Prepare for Cycling Tour - 3 Month Tour Training Plan for Road or Gravel

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Prepare for Cycling Tour - 3 Month Tour Training Plan for Road or Gravel

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Peter Glassford

All plans by this Coach

Length

14 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



About This Training Plan for Bike Tours


Are you preparing for a Cycling Tour, trip or camp? This plan is specifically designed for cyclists aiming to meet the demands of these multi-day challenges. Crafted by professional cycling coach Peter Glassford, this comprehensive guide ensures you’ll be ready to enjoy the challenges of each day of your trip whether your goal is to keep up, enjoy the vineyards or smash your friends!


Is This Plan For You?

This plan is tailored for cyclists preparing for a cycling tour, camp or trip. It’s ideal for athletes with a passion for riding who want to elevate their endurance, skill, and enjoyment.

With a focus on time efficiency, this plan works seamlessly for individuals with busy schedules, requiring just 5-8 hours of training per week, with flexibility to extend time if your schedule and fitness permit.

What Does It Include?



  • Structured Workout Downloads for Garmin, Zwift, and other platforms, ensuring seamless integration.

  • Flexible training plans with options for indoor sessions, cross-training, and outdoor adventures.

  • Core routines and recommendations for 1-2 weekly yoga sessions to enhance overall fitness and recovery.

  • Detailed workout descriptions using HR, Power, and/or RPE—adaptable to your equipment and preferences.

  • Proven preparation for cycling tours with an optimal balance of intensity and endurance.

  • Fueling and pacing guidance to help you practice and refine your nutrition strategy.

  • Group ride alternatives with notes on how to incorporate them effectively into your plan.

Do you have an Irregular Schedule or BOLD goals?


Consummate Athlete offers a 3-month Made For You Plan that eliminates the guesswork of pre-made plans by accounting for your schedule, goals, equipment, and abilities.
Learn about 3-Month Made For You Training Plans From Consummate Athlete

Questions?


Please feel free to email Peter for more details.


How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

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.

Learn More

Training Plan Sample Week

Week 3Week 11
Sample Workouts - Week 300
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

10-20 minutes Core

00:10:00
For 10-20min rotate through 3-6 core exercises after your ride or at another time in the day.
-
Keep it simple 10-20 reps, or 20-30seconds each.
-
A Quick Routine - tweak for your body & gear
-
Pushup for max reps + 30sec Plank
Squat, Lunge or Stepup

Side Plank Right
Side Plank Left
Calf Raises or Skipping
Clam Shells or Weighted Carry
Bear-Crawl or Bird Dog

---
A quick core routine for ideas below if needed
https://docs.google.com/document/d/17WYmZ7bE-eX215ZIVYyqI0izBcw2BQZO-yWe2X2d7Ro/edit?usp=sharing
Details
Tuesday

Outside HILLY -and/or- 30min Tempo + 5 x 30 sec attacks

01:10:0074 TSSStructured Workout
WU: 10-60 min easy - build to pace towards the end of the effort

MAIN WO:

1) 1 x 30min tempo 80-85%MHR (80-90%FTP)
-
using 75-85 RPM this moderate RPM builds hip strength and will work your leg muscles more to get some fatigue into you.
--
2) 5-7 X 30sec max attacks with 1min30sec off between riding low endurance watts/HR - think of these like late race efforts.

CD: Easy endurance as time allows
Details
Wednesday

Zone 2 Steady Endurance 70-75%MHR

01:00:0051 TSSStructured Workout
Most sessions should not be hard - this is the 80% that matters
----
On a flat to rolling route, limit coasting and sprinting.
-
Up to 3 hrs if outdoors, limit to 90min indoors. Even shorter sessions or walking are fine substitutes to get benefits of low intensity
-
Ride under 75% MHR and/or 75%FTP
-
Heart Rate and Feeling should guide pace, do not chase wattage. Be able to talk in full sentences.
Details
Thursday

3-4 sets of Your Core circuit

00:30:00
For 30-40 min rotate through 3-6 core exercises after your ride at another time in the day
-
Keep it simple 10-20 reps, or 20-30seconds each.
-
A Quick Routine - tweak for your body & gear
-
Pushup for max reps + 30sec Plank
Squat, Lunge or Stepup

Side Plank Right
Side Plank Left
Calf Raises or Skipping
Clam Shells or Weighted Carry
Bear-Crawl or Bird Dog

---
A quick core routine for ideas below if needed
https://docs.google.com/document/d/17WYmZ7bE-eX215ZIVYyqI0izBcw2BQZO-yWe2X2d7Ro/edit?usp=sharing
Details
Friday

Meditation, Yoga, Core, Swimming, Walking

00:30:00
Meditation, Yoga, Swimming, Core and Walking are all possible rejuvenation activities today
-
-Try 5-10 min of each or 30+ of any of the modes above as long as it is rejuvenating - no beat downs today! Playing with kids/dogs or friends accomplishes much of the below!
-
OAK app on IPHONE for medition guidance
-
LINKS -> Molly Yoga Routine
http://consummateathlete.com/5-minute-easy-morning-yoga-flow-video/
-
Core
= pick 5 exercises ... do 10-20 reps, use what you ahve ... keep going for 10 min. This should not be overly strenuous.
-
This is a knee/therapy focused routine - https://docs.google.com/document/d/1q7aNWLrSWdnPesGLqFSqhuXp_6HW0X5zOtH1ARErIMY/edit#
-
Walking
- Go for a walk. Try to mix up surfaces and terrain. Add a friend and/or some errands for bonus points.
-
Swimming - get in water and float. This need not be a workout but focused on relaxing. Work on gliding and floating or just walking in water.
Details
Saturday

Group/Hilly -or - Quick Sweet Spot 3 x 12

00:57:3067 TSSStructured Workout
Sweet Spot - a mix of tempo/threshold to get lots of bang for your training-time buck !
-
WU: 5-45 min include;
- 3 x 30sec spinups to high cadence / high effort (done as fast/faster/fastest cadence) take 1min easy between
-
MAIN WO:
-
3 x 12 minutes at 88-95% FTP or 83-88% MHR, - this shouldn't be maximal, you should have room to go harder at any point during these (e.g. for TT/threshold/vo2 pace)
-
Leave 2-4 minutes recovery between spinning at wattage that holds HR at 70% MHR
-
CD: Easy spinning to finish time up to 3 hours
Details

10-20 minutes Core

00:10:00
For 10-20min rotate through 3-6 core exercises after your ride or at another time in the day.
-
Keep it simple 10-20 reps, or 20-30seconds each.
-
A Quick Routine - tweak for your body & gear
-
Pushup for max reps + 30sec Plank
Squat, Lunge or Stepup

Side Plank Right
Side Plank Left
Calf Raises or Skipping
Clam Shells or Weighted Carry
Bear-Crawl or Bird Dog

---
A quick core routine for ideas below if needed
https://docs.google.com/document/d/17WYmZ7bE-eX215ZIVYyqI0izBcw2BQZO-yWe2X2d7Ro/edit?usp=sharing
Details
Sunday

#3 - Endurance Undulate <75% - Bike, Crosstrain or Trainer .7

02:29:00120 TSSStructured Workout
Endurance Workout <75%MHR on Rolling terrain or purposefully adjusting the load within the endurance zone.
-
If you are outside this is just an endurance Ride or cross-train . Go longer if the conditions are good and you are feeling good
-
If inside stick to the prescribed duration.
-
If you are not using a smart trainer try chunking the workout into 3-10 minute chunks where you move your HR/wattage around the endurance zone (e.g. 5min at 65/70/75% - repeat) for the duration
-
If you are inside on a smart trainer there is a download that moves you through the endurance power ranges.
Details

Sunday Sample Workout Details

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
07:32:00 03:00:00
Strength x2
00:29:00 00:30:00
Other x1
00:04:00 00:30:00
Custom x1
00:18:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
Bike
07:32:00 03:00:00
Strength
00:29:00 00:30:00
Other
00:04:00 00:30:00
Custom
00:18:00 00:30:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

~ Peter Glassford - Cycling Training Plans & MTB Coaching ~

Consummate Athlete - Off Road Cycling Coaching

Peter Glassford is a full-time Chartered Professional Cycling Coach specializing in off-road cycling disciplines including mountain bike, gravel and cyclocross. He's also a Registered Kinesiologist and has been coaching since 2000.

Along with author Molly Hurford, he operates Consummate Athlete:a website, podcast and coaching business that helps busy adult athletes balance life and big adventures by focusing on Consistency, Confidence, Cross-training and Community!

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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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