70/80km with 2000m elevation

Training
1

Hello Sufferlandrians!!

As usual, hope you suffer well!

I need you suffort/help with regards to TRAINING PLAN.

I am looking for a 12 week plan to prepare for 70/80km rides with elevation of around 2000m. Most uphills are rather short ones around 2-3km and average elevation of around 10%.

I’ve been considering the following plans:

  • metric century - moderate, as high intensity is not available
  • criterium - high intensity
  • combination of three week plans concentraiting on MAP

I see that you are well versed with regards to training so I would really appreciate your Support!
Fyi - it was my third season on the bike, just starting second on the trainer.

Thank you for your time!!
Suffer well!

2

The Hilly Grand Fondo plan seems to fit the bill nicely.

3 Likes
3

Second this. It used to be called the Mountainous GF plan for a reason.

2 Likes
4

The GF plan might be a bit much for volume, but not sure what a suitable replacement would be.

1 Like
5

There is both a low and a medium volume option available now. Back in SUF days, it was high volume only:

Screenshot_20211115-092342_SYSTM
Screenshot_20211115-092342_SYSTM1080×2400 187 KB

2 Likes
6

Good point. That would be just about perfect for the OP’s goal!

3 Likes
7

N+1 for whomever has already answered Hilly Gran Fondo Plan! I can tell you it helps, I did a Grand Fondo earlier this year with a couple of climbs that were 5.8km @ 6.4% avg with 390m of elevation gain and 5.3km @ 6.5% avg with 345m elevation gain plus several other smaller climbs that were on the route as well. I don’t know if I would have made it without this training plan. Also IMHO and just for me the Hilly Gran Fondo plan is the best continous 12 week MAP workout plan there is. I saw and felt significant gains in my MAP and FTP.

5 Likes
8

@Wojciech – I agree with the group consensus, Hilly Grand Fondo would be an excellent choice! Happy training, and keep us posted on your progression.

2 Likes