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

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

Author

Finish Fast Cycling - Coach Kyle

All plans by this Coach

Length

13 Weeks

Plan Description

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!

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Training Plan Sample Week

Sample Workouts - Week -80
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Snap Shot Hour of Power!

Bike01:00:00Structured Workout
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.
Details
Tuesday

Easy hour, only shorter

Bike00:30:0015 TSSStructured Workout
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.
Details

Short and to the core

Strength00:15:0010 TSSStructured Workout
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!
Details
Wednesday

Indoor Strength Endurance

Bike01:00:00Structured Workout
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.
Details
Thursday

Easy hour, only shorter

Bike00:30:0015 TSSStructured Workout
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.
Details

Short and to the core

Strength00:15:0010 TSSStructured Workout
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!
Details
Friday

Easy bike ride

Bike01:00:0030 TSSStructured Workout
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.
Details
Saturday

Easy bike ride

Bike01:00:0030 TSSStructured Workout
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.
Details
Sunday

Simple endurance ride

Bike02:00:0078 TSSStructured Workout
This is a short simple endurance ride to help with your overall fitness. It should be easier than, well, an easy ride. Obviously.

After a few minutes of easy spin to warm up the legs, let's see 1:45 of steady endurance pace riding at 55-74% of mFTP. The biggest thing we want to see here is the steady part. Impress me with a straight line.

Please don't be a hero. This ride is supposed to be predictable so it can be used in your overall plan. Hydrate as always. Cool.
Details

Sunday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
08:10:00 04:00:00
Strength x2
00:35:00 01:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike Bike
08:10:00 04:00:00
Strength Strength
00:35:00 01:00:00
Rest Day Off
—— ——

Training Load By Week


Kyle J Wolfe

Finish Fast Cycling

Coach Kyle and Finish Fast Cycling offer several levels of customized coaching from $199 to $399 per four week month. All plans are goal based and customized for each athlete with Kyle's unique workouts and training.

In addition, lots of pre-built retail plans are available to help all levels of racers get through the winters or to help prepare for an event when private coaching is not the answer.

He also offers 1-on-1 package plans, physio testing and hourly private plan review as needed.

View all Training Plans by this Coach
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  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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