Long Haul — 12 Weeks

Who it's for: experienced riders preparing for an ultra, a multi-day tour or a really big day.

What you'll do: five rides a week. Long rides build to four hours and two full Gran Fondo Simulations; midweek tempo, sweet spot and threshold build the pace you'll hold for hours. Weeks 4 and 8 are lighter and week 12 is a taper.

What to expect: durability — holding a good pace deep into a long day — and a fuelling routine you trust. Set your start date so week 12 ends on event week.