Complimentary Gran Fondo/Century Training Plan

Who doesn’t love free things?

These gran fondo/century plans to prepare you for a long-distance road race/ride that ranges around 100km.


The free pre-built training plans are based on research, practical knowledge and personal experience. This type of plan may not be specifically built for you, however, it does include physiological elements needed for it to be an effective plan. If followed, the plan will provide direction to improved consistency, recovery and results.

RIDEANDRACE tailored and pre-built training plans are built on and administered via the TrainingPeaks platform, and compatible with fitness apps and devices such as -


Apple Watch, Zwift, Garmin, Wahoo, Polar, Suunto, Rouvy, Tacx, Fitbit, Trainerroad, Sigma, Powertap, MyFitnessPal and SRM.

-


These plans are for...

Beginner - A cyclist who is new to the sport, doing a certain event for the first time and looking for entry level training. Your goal might be to make it across the finish line. Intermediate - A cyclist with at least one to three years training experience, who has trained and competed in a certain event more than once. Your goal might be to finish near the top of your category or age group.


Competitive - A cyclist with more than four years of training experience, who has trained for and competed in a certain event more than three times. Your goal might be to win your category, age group, finish near the top or stand on the podium.

-

Beginner: FREE Century Plan, Training By Heart Rate

This plan has been designed for the beginner cyclist who wants to compete in a 100km ride.

  • Equipment: A heart rate monitor is essential. An indoor trainer is recommended but not essential.

  • Training zones: This is a heart rate based plan that uses Coggan's training zones.

  • Who this is for: A beginner cyclist who is able to train 2 to 3 hours during week and a total of 4 to 6 hours on the weekend.

  • When to start: If preparing for an event, then start the plan 8 weeks before your goal event date.

  • Who this is not for: Sedentary person or someone coming back from injury. If you fall into this category then it would be best to consult a GP and or a coach.

  • Features: Email support. Downloadable workouts for Garmin, Wahoo, Polar, Sunnto, etc.

Use this code: RIDEANDRACE and download the Beginner: FREE Century Plan, Training By Heart Rate Plan here.


-


Beginner: FREE Century Plan, Training By Power

This plan has been designed for the beginner cyclist who wants to compete in a 100km ride.

  • Equipment: A powermeter is essential. An indoor trainer is recommended but not essential.

  • Training zones: This is a power based plan that uses Coggan's training zones.

  • When to start: This plan is best started 8 weeks before your goal event.

  • Who this is for: This training plan is for a cyclist who is able to train 2 to 3 hours during week and a total of 4 to 6 hours on the weekend.

  • Who this is not for: Sedentary person or someone coming back from injury. If you fall into this category then it would be best to consult a GP and or a coach.

  • Features: Email support. Downloadable workouts for Garmin, Wahoo, Zwift and ERG file format for smart indoor trainers.

Use this code: RIDEANDRACE and download the Beginner: FREE Century Plan, Training By Power here.


-


Intermediate: FREE Century Plan, Training By Heart Rate

This plan has been designed for the intermediate cyclist who wants to compete in a 100km, and already comfortably training at least three or four days per week and do at least one long training ride on the weekend.

  • Equipment: A heart rate monitor is essential. An indoor trainer is recommended but not essential.

  • Training zones: This is a heart rate based plan that uses Coggan's training zones.

  • Who this is for: An intermediate cyclist who is able to train 4 hours during week and a total of 6 to 8 hours on the weekend.

  • Who this is not for: Sedentary person or someone coming back from injury. If you fall into this category then it would be best to consult a GP and or a coach.

  • When to start: 8 weeks before your goal event date.

  • Features: Email support. Downloadable workouts for Garmin, Wahoo, Polar, Sunnto, etc.

Use this code: RIDEANDRACE and download the Intermediate: FREE Century Plan, Training By Heart Rate plan.


-


Intermediate: FREE Century Plan, Training By Power

This FREE plan has been designed for the intermediate cyclist who wants to compete in a 100km ride, and already comfortably training at least three or four days per week and doing at least one long training ride on the weekend.

  • Equipment: A powermeter is essential. An indoor trainer is recommended but not essential.

  • Training zones: This is a power based plan that uses Coggan's training zones.

  • Who this is for: An intermediate cyclist who is able to train 4 hours during week and a total of 6 to 8 hours on the weekend.

  • Who this is not for: Sedentary person or someone coming back from injury. If you fall into this category then it would be best to consult a GP and or a coach.

  • When to start: 8 weeks before your goal event date.

  • Features: Email support. Downloadable workouts for Garmin, Wahoo, Zwift and ERG file format for smart indoor trainers.

Use this code: RIDEANDRACE and download the Intermediate: FREE Century Plan, Training By Power.


-


Competitive: FREE Century Plan, Training By Power

This FREE plan has been designed for the competitive cyclist who wants to compete in a 100km race/ride, and already comfortably training at least three or four days per week and doing at two moderate to high intensity training rides on the weekend.


  • Equipment: A powermeter is essential. An indoor trainer is recommended but not essential.

  • Training zones: This is a power based plan that uses Coggan's training zones.

  • Who this is for: A competitive cyclist who is able to train 5 hours during week and a total of 7 to 9 hours on the weekend.

  • Who this is not for: Sedentary person or someone coming back from injury. If you fall into this category then it would be best to consult a GP and or a coach.

  • When to start: 8 weeks before your goal event date.

  • Features: Email support. Downloadable workouts for Garmin, Wahoo, Zwift and ERG file format for smart indoor trainers. The workouts include a visual description where width represents duration and height represents intensity.

Use this code: RIDEANDRACE and download the Competitive: FREE Century Plan, Training By Power.


-


Competitive: FREE Century Plan, Training By Power

This FREE plan has been designed for the competitive cyclist who wants to compete in a 100km race/ride, and already comfortably training at least three or four days per week and doing at two moderate to high intensity training rides on the weekend.


  • Equipment: A heart rate monitor is essential. An indoor trainer is recommended but not essential.

  • Training zones: This is a heart rate based plan that uses Coggan's training zones.

  • Who this is for: A competitive cyclist who is able to train 5 hours during week and a total of 7 to 9 hours on the weekend.

  • Who this is not for: Sedentary person or someone coming back from injury. If you fall into this category then it would be best to consult a GP and or a coach.

  • When to start: 8 weeks before your goal event date.

  • Features: Email support. Downloadable workouts for Garmin, Wahoo, Sunnto, Polar. The workouts include a visual description where width represents duration and height represents intensity.

Use this code: RIDEANDRACE and download the Competitive: FREE Century Plan, Training By Heart Rate.


-


That is it, thank you for reading, I hope you found it to be a useful resource.