Gran fondos and long endurance goals
Long rides, climbing and fueling progress step by step into one robust plan.
CYCLING COACHING
More endurance. Better pacing. Safer riding.
Long rides, controlled quality work, strength and recovery are organised around your goal and the time you actually have.
Who this path is for
Cycling goals differ through duration, climbing, terrain and available time. These factors shape the right progression.
Performance goals using power, heart rate or RPE
Guidance uses the data you have and remains understandable even without a power meter.
Build routine on the bike
Regular, well-dosed outdoor mileage helps you develop awareness, feel and confidence on the bike over time.
What guides the plan
Power, heart rate and RPE become useful when read together with route, weather, fatigue and the purpose of the session.
Prioritise aerobic endurance and long rides
The weekly structure protects your endurance base and creates space for the long sessions that matter.
Dose tempo and threshold work carefully
Quality sessions are placed so they remain effective without overwhelming the rest of the week.
Connect indoor, outdoor and everyday life
Trainer, road, weather and available time combine into a practical cycling plan.
Example training week
An example of the planning logic. The actual week follows your goal, training status and everyday life. Bike sessions may be guided by power, heart rate and RPE; fueling complements the intensity target.
| Day | Focus | Specific example |
|---|---|---|
| Monday | Rest day | Rest day. Short mobility is optional; no cycling and no additional training load. |
| Tuesday | Sweet-spot intervals | Bike: about 75 min with 3 × 10 min at sweet spot and 5 min easy recovery. Guided by power/FTP, heart rate and RPE. |
| Wednesday | Easy endurance | Bike: about 60 min easy with six short cadence impulses. Guided by low power, calm heart rate and RPE 2–3/10. |
| Thursday | Strength and stability | 35–45 min of controlled strength and stability work; no additional endurance intensity. |
| Friday | Easy activation | Bike: about 45 min easy with six short cadence impulses. Keep power and heart rate low at RPE 2–3/10. |
| Saturday | Endurance with tempo blocks | Bike: about 2 h endurance with 3 × 12 min at moderate tempo. Guided by power, heart rate and RPE. |
| Sunday | Long ride with fueling practice | Bike: about 3 h easy to moderate. Guided by power, heart rate and RPE; practise carbohydrates, fluid and sodium under realistic conditions. |
Personal support that fits this path
Personal weekly planning for your cycling goal – with a clear initial conversation and direct coordination.
START TOGETHER
Free introductory consultation (approx. 30 minutes)
Together we review your goal, training status, everyday life and the right level of personal support.
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I plan your training and adapt it to your development and everyday life.
Personal cycling coachingQuestions about cycling coaching
What you may want to know before you start.
What is cycling coaching?
A sport-specific framework for endurance, pacing, technique, resilience and recovery on the bike.
Can I train without a power meter?
Yes. Heart rate, RPE, time, speed and terrain can be combined to match the goal.
What is FTP (Functional Threshold Power)?
FTP is a practical estimate of cycling power at your individual threshold. Here, a 20-minute test uses roughly 95% of controlled average power; a ramp test uses roughly 75% of the highest one-minute value. The result starts the training-zone calculation and is checked against longer efforts, heart rate, RPE and training history.
How do I prepare for a gran fondo?
With progressively developed volume, long rides, targeted quality work, recovery and practised fueling.
What matters for an alpine cycling marathon?
Long efforts, climbing, pacing, strength endurance and fueling are developed progressively. Safety on demanding routes grows mainly through regular personal riding practice.
How do I train for a time trial?
Pacing, aerobic threshold, position, technique and controlled load distribution are developed specifically.
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