Ride and Grind
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Gran Fondo Prep

Twelve weeks of periodized training for a long sportive or gran fondo: a progressive build in long-ride duration, peaking with a near-event-distance ride before tapering. Weeks with two hard sessions always separate them with an easy ride.

Advanced · 12 weeks · ~86h total · TSS 3871
Week 1 Base 3 sessions · ~3.7h · TSS 181
Endurance Week 10.4 - Endurance training (2h) 2h TSS 83 Recovery Recovery Intervals 4x2min 44 min TSS 50 Quality Week 1.4 - Cadence training 1h TSS 48
Week 2 Base 4 sessions · ~7.8h · TSS 364
Endurance #004 Endurance training 2h 30m TSS 106 Endurance #005 Endurance training 3h TSS 127 Quality #017 Cadence training 1h 30m TSS 75 Recovery Recovery Intervals 3x40sec 47 min TSS 56
Week 3 Base 4 sessions · ~9.7h · TSS 423
Endurance #006 Endurance training 3h 30m TSS 148 Endurance #007 Endurance training 4h TSS 169 Quality Week 9.3 - Tempo endurance training (1.5h) 1h 30m TSS 68 Recovery Recovery Ride (12 stages) 41 min TSS 38
Week 4 Recovery 2 sessions · ~2.2h · TSS 100

Absorb the base block before the intensity increases.

Recovery Recovery Ride (12 stages) (2) 41 min TSS 38 Endurance Week 1.1 - Endurance training (1.5h) 1h 30m TSS 62
Week 5 Build 4 sessions · ~9.5h · TSS 455

Tempo and a combi session this week — the easy day between them matters as much as the sessions themselves.

Endurance #008 Endurance training 4h 30m TSS 190 Quality Tempo Ride (40 stages) 2h TSS 102 Recovery Recovery Intervals 5x40sec 41 min TSS 51 Quality #059 Combi endurance-tempo training 2h 20m TSS 112
Week 6 Build 4 sessions · ~10h · TSS 497

Block and a second combi session — different stimulus from last week, still separated by an easy day.

Endurance #009 Endurance training 5h TSS 211 Quality Week 9.5 - Block training (2h) 2h TSS 104 Recovery Recovery Intervals 5x40sec (2) 41 min TSS 51 Quality #062 Combi endurance-block training 2h 20m TSS 131
Week 7 Build 4 sessions · ~11.8h · TSS 524

Tempo and block, spaced apart — the last hard week before the recovery week.

Endurance #100 Endurance training 5h 30m TSS 232 Quality #013 Tempo endurance training 3h TSS 159 Recovery Free Ride 50min (3) 50 min TSS 0 Quality #028a Block training 2h 30m TSS 133
Week 8 Recovery 2 sessions · ~2.8h · TSS 83

Second easy week — the biggest rides are still ahead.

Recovery Free Ride 50min (7) 50 min TSS 0 Endurance Week 11.1 - Endurance training (2h) 2h TSS 83
Week 9 Peak 4 sessions · ~10.8h · TSS 499

Block and VO2max in the same week, easy day between — exactly the kind of pairing to never do back to back.

Endurance #101 Endurance training 6h TSS 254 Quality #028b Block training 2h 30m TSS 155 Recovery Free Ride 50min 50 min TSS 0 Quality #033 VO2max training 1h 30m TSS 90
Week 10 Peak 2 sessions · ~9.5h · TSS 407

The long ride this week is the key session: it approaches your target event distance. Keep the other day light.

Endurance #104 Endurance training 8h TSS 338 Quality Tempo Intervals 5x1min 1h 30m TSS 69
Week 11 Peak 4 sessions · ~6.7h · TSS 290

VO2max and a combi endurance-VO2max session, separated by the easy day.

Endurance Week 11.5 - Endurance training (2h) 2h TSS 83 Quality #033a VO2max training 1h 30m TSS 78 Recovery Free Ride 50min (2) 50 min TSS 0 Quality #066 Combi endurance-VO2max training 2h 20m TSS 129
Week 12 Taper 2 sessions · ~1.8h · TSS 48

Wind the volume down and arrive fresh on event day.

Quality Week 4.2 - Cadence training 1h TSS 48 Recovery Free Ride 50min (4) 50 min TSS 0