This 12 week training plan will set you up to tackle any sportive or Gran Fondo up to distances of 200km. They are generally held over challenging terrain and this plan will ensure you are ready to hit the event in good form.
The plan is broken down into three traditional 4 week blocks. Each days work out is downloadable to your Garmin to make you sessions as easy as can be.
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A nice steady endurance ride looking to not stress the body too much but still work the aerobic engine. The changes in cadence allow the body to get used to the different stresses placed upon it by the variation in cadence.
Vary your cadence during the Z3 portion and ensure adequate food and drink intake, best to eat during the Z2 portions of the effort.
10-15 minutes warm up, progressing to Zone 2
TARGET: PW: iLevel Z2
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
1 x 20 minutes Tempo interval
TARGET: Tempo (PW iLevel Z3)
CADENCE: 1 gear harder/slower RPM, then normal self selection, target 75 RPM
Ride remaining prescribed time in Endurance zone
TARGET: Endurance (PW iLevels Z2)
CADENCE: 85-105 RPM. Vary cadence throughout ride and work on pedaling form.
TERRAIN: Flat to rolling
Cool down 5-15 minutes
TARGET: PW: iLevel Z1
CADENCE: small chain ring