Strade Bianche Gran Fondo 10 Week Training Plan

Training Plan 27th December 2024 – 7th March 2025

This programme balances focused training with a busy schedule, emphasising quality over quantity. With just one ride each weekend and one indoor session during the week, supplemented by two off-bike strength and conditioning (S&C) sessions, you’ll still build the fitness, strength, and resilience needed to conquer the gravel roads of Tuscany.

If you don't have an indoor trainer an equivalent outdoor ride will suffice. Similarly if you don't have weights to hand, focus on exercises using bodyweight.

Weekly Structure

Day	Focus
Monday	Strength & Conditioning (S&C 1)
Tuesday	Indoor Ride: Trainer/Smart Bike (High-Intensity, 45–60 mins)
Wednesday	Strength & Conditioning (S&C 2)
Thursday	Rest or Active Recovery (e.g., yoga, stretching, or walking)
Friday	Rest
Saturday	Long Ride: Endurance/Gravel Simulation
Sunday	Recovery: Stretching, Yoga, or Easy Walk

Key Details

1. Indoor Ride: A high-intensity session designed to boost your aerobic capacity and cycling-specific power.
2. Strength & Conditioning (S&C): Focus on functional movements and exercises that complement cycling: building core stability, leg strength, and resilience.
3. Weekend Ride: A long outdoor ride to build endurance, simulate race conditions, and practice gravel handling.

Phase 1: Base Training (27th Dec – 21st Jan)

Focus: Build aerobic fitness and overall strength.

Weekly Plan

• Monday (S&C 1):
• Bodyweight or weighted squats (3x12).
• Plank with leg lift (3x30 secs each side).
• Glute bridges (3x15).
• Side lunges (3x10 per side).
• Tuesday (Indoor Ride):
• Session: Zone 2 Endurance Ride (steady-state effort, 45–60 mins).
  Focus on smooth pedaling and staying within 60–70% of max heart rate or 55–75% of FTP.
• Wednesday (S&C 2):
• Romanian deadlifts (dumbbells, 3x12).
• Deadbug core exercise (3x12 each side).
• Split squats (3x10 each side).
• Bird-dogs (3x10 each side).
• Weekend Ride:
• Duration: 2–3 hours on road or gravel.
• Focus: Keep the effort in Zone 2 (easy conversational pace). Include 30 minutes on any gravel tracks available. Practice maintaining control over loose terrain.

Phase 2: Build Training (22nd Jan – 18th Feb)

Focus: Increase intensity, build strength, and improve handling on gravel.

Weekly Plan

• Monday (S&C 1):
• Weighted squats or goblet squats (3x10).
• Side plank with leg lift (3x20 secs each side).
• Step-ups (3x10 per leg).
• Russian twists with weight (3x15 each side).
• Tuesday (Indoor Ride):
• Session: Sweet Spot Intervals.
  Example: 3x10 mins at 85–90% FTP with 5 mins recovery. Total ride: 50–60 mins.
• Wednesday (S&C 2):
• Bulgarian split squats (3x8 per side).
• Stability ball hamstring curls (3x15).
• Rotational medicine ball throws (3x10 each side).
• Side planks with reach-through (3x20 secs each side).
• Weekend Ride:
• Duration: 3–4 hours.
• Focus: Include sustained climbs or rolling hills. Practice maintaining steady power. Incorporate 2x20 mins at a brisk tempo (75–85% max heart rate). Ride on gravel wherever possible.

Phase 3: Peak Training (19th Feb – 3rd March)

Focus: Race-specific preparation and tapering.

Weekly Plan

• Monday (S&C 1):
• Reduce weight and intensity, focus on mobility and activation:
• Bodyweight squats (3x12).
• Plank holds (3x30 secs).
• Glute bridges (3x15).
• Cat-cow stretches (3x10).
• Tuesday (Indoor Ride):
• Session: Threshold Intervals.
  Example: 4x5 mins at 95–100% FTP with 5 mins recovery. Total ride: 50–60 mins.
• Wednesday (S&C 2):
• Continue low-weight, mobility-focused exercises:
• Romanian Deadlifts (light dumbbells, 3x10).
• Side planks (3x30 secs each side).
• Bird-dogs (3x12).
• Weekend Ride:
• Duration: 3 hours.
• Focus: Simulate race efforts. Start steady, include 2x15 mins at race pace (85–90% max heart rate) on gravel or rolling terrain. Practice fueling strategy (e.g., gels and hydration).

Taper Week (4th March – 7th March)

Focus: Rest and sharpen.

• Tuesday (Indoor Ride):
• Short ride: 30–45 mins, including 3x2 mins at race pace.
• Saturday:
• Optional 30-min spin to loosen up the legs.

Tips for Success

1. Gravel Practice: At least once every 2–3 weeks, incorporate gravel riding to get comfortable with handling and pacing on loose surfaces.
2. Fueling: Practice your nutrition plan during long rides—aim for 60–90g of carbs per hour with a mix of gels, bars, and hydration.
3. Bike Setup: Ensure your bike is fitted with appropriate tyres (28–32mm gravel tyres) and gearing for steep climbs.

Exercise technique

To ensure proper technique during your strength and conditioning sessions, here are detailed instructions and video demonstrations for each exercise:

Monday (S&C 1):

1. Bodyweight or Weighted Squats (3x12):
• Technique:
• Stand with feet shoulder-width apart.
• Lower your body by bending knees and hips, keeping your back straight.
• Descend until thighs are parallel to the floor.
• Push through heels to return to the starting position.
2. Plank with Leg Lift (3x30 secs each side):
• Technique:
• Begin in a forearm plank position.
• Keep your body in a straight line from head to heels.
• Lift one leg off the ground, hold for a few seconds, then switch.
3. Glute Bridges (3x15):
• Technique:
• Lie on your back with knees bent and feet flat on the floor.
• Engage your core and glute muscles.
• Lift hips off the floor until your body forms a straight line from shoulders to knees.
• Lower back down with control.
4. Side Lunges (3x10 per side):
• Technique:
• Stand upright with feet together.
• Step out to the side, bending the leading knee while keeping the other leg straight.
• Push back to the starting position and repeat on the other side.

Wednesday (S&C 2):

1. Romanian Deadlifts (Dumbbells, 3x12):
• Technique:
• Stand with feet hip-width apart, holding dumbbells in front of thighs.
• Hinge at the hips, lowering the weights while keeping a slight bend in the knees.
• Maintain a flat back throughout the movement.
• Return to the upright position by engaging hamstrings and glutes.
2. Deadbug Core Exercise (3x12 each side):
• Technique:
• Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees.
• Slowly lower the right arm and left leg toward the floor while keeping the lower back pressed into the ground.
• Return to the starting position and repeat on the opposite side.
3. Split Squats (3x10 each side):
• Technique:
• Stand in a staggered stance with one foot forward and the other back.
• Lower your body until both knees are bent at 90 degrees.
• Ensure the front knee does not extend beyond the toes.
• Push through the front heel to rise back up.
4. Bird-Dogs (3x10 each side):
• Technique:
• Start on all fours with hands under shoulders and knees under hips.
• Extend the right arm forward and left leg back simultaneously.
• Keep hips and shoulders square to the floor.
• Return to the starting position and repeat on the other side.

Incorporating these exercises with proper form will enhance your cycling performance and reduce the risk of injury.