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cycling gran fondo/century

Boise Century/Event Prep (16 weeks) Beginner/Novice (Copy)

$99.00
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Author: Kai Applequist

Length: 16 Weeks

Tags: cycling, gran fondo/century

Typical Week: 2 Day Off, 3 Bike, 1 Strength, 1 X-Train

Longest Workout:
4:00 hrs

$99.00
At-A-Glance

Author: Kai Applequist

Length: 16 Weeks

Tags: cycling, gran fondo/century

Typical Week: 2 Day Off, 3 Bike, 1 Strength, 1 X-Train

Longest Workout:
4:00 hrs

Boise Century/Event Prep (16 weeks) Beginner/Novice (Copy)

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 07:36

Minimum qualifications for this plan should be basic cycling proficiency, a solid understanding of the “rules of the road” for cyclists, and a base level of physical conditioning that will allow you to ride up to 20+ miles per day without stopping.

Sample Day 1
1:15:00
5min Base Endurance Intervals

Warm-up: 10+ minutes, progressing to upper Zone 2.
Workout Interval: 5 minutes @ Z-2 followed by 5 minutes @ Z-1 recovery.
Cool down: 5+ minutes easy recovery spin

Sample Day 2
1:00:00
Strength: Phase 1 (Adaptation)

Warm-up: 8+ minutes aerobic activity.
Workout: Low Intensity level. Slow, controlled movement of the weights. 10-15 reps per set. 1-2 sets per exercise. Finish workout with core strengthening routine.
Cool down: 10+ minutes aerobic activity and stretching.
2 workouts per week.

Sample Day 3
1:15:00
5min Base Endurance Intervals

Warm-up: 10+ minutes, progressing to upper Zone 2.
Workout Interval: 5 minutes @ Z-2 followed by 5 minutes @ Z-1 recovery.
Cool down: 5+ minutes easy recovery spin

Sample Day 5
1:00:00
Strength: Phase 1 (Adaptation)

Warm-up: 8+ minutes aerobic activity.
Workout: Low Intensity level. Slow, controlled movement of the weights. 10-15 reps per set. 1-2 sets per exercise. Finish workout with core strengthening routine.
Cool down: 10+ minutes aerobic activity and stretching.
2 workouts per week.

Sample Day 6
1:00:00
Optional mode(s)

Your choice of mode: hike, XC ski, snowshoe, row, aerobics class, stair climb, etc. Anything except your normal sport discipline(s). Can combine 2 or more modes into one workout. Easy to moderately hard effort (RPE 1-6 on 10 scale). Avoid anaerobic effort.

Sample Day 8
1:30:00
10min Base Endurance Intervals

Warm-up: 10+ minutes, progressing to upper Zone 2.
Workout Interval: 10 minutes @ Z-2 followed by 5 minutes @ Z-1 recovery.
Cool down: 5+ minutes easy recovery spin

Sample Day 9
1:00:00
Strength: Phase 1 (Adaptation)

Warm-up: 8+ minutes aerobic activity.
Workout: Low Intensity level. Slow, controlled movement of the weights. 10-15 reps per set. 1-2 sets per exercise. Finish workout with core strengthening routine.
Cool down: 10+ minutes aerobic activity and stretching.
2 workouts per week.