Wisconsin Gran Fondo Series 50k-100k

Average Weekly Training Hours 05:40
Training Load By Week
Average Weekly Training Hours 05:40
Training Load By Week
Sample Day 1
1:00:00
Day 1

The key to any successful training plan is to be consistent. Let's start off on the right foot by completing today's basic ride of 45-90min.

No structure. Just ride!

Sample Day 2
1:00:00
2 x 10min @Z4

Total duration: 1-2hr

Warm up as needed.

Mainset:

2 x 10min @Z4 HR on 10min Z2 HR recovery between sets.

Then finish the ride duration Z1-Z2 today.

Sample Day 4
1:00:00
Aerobic Ride

60-90min, low HR, high cadence ride. 

This should be a very easy effort, without any spikes in HR or power. Try to keep the route flat.

Cadence target >90

Sample Day 6
2:00:00
Endurance Ride

This can be Saturday or Sunday.
The focus of today's ride is endurance and volume. We will progress both the duration and the intensity of this ride throughout the plan.

Cadence target >85
HR target Z2
Keep the effort steady on any climbs you may encounter.

Sample Day 9
1:00:00
High Intensity Progression

These rides are short, but hard!

10-20min warm up

6 x 30sec max effort on 90sec rest/easy

5min easy Z2 riding

3 x 1min max effort on 3min rest/easy

Cool down as needed

Sample Day 11
1:00:00
Aerobic Ride

60-90min, low HR, high cadence ride. 

This should be a very easy effort, without any spikes in HR or power. Try to keep the route flat.

Cadence target >90

Sample Day 13
2:30:00
Endurance Ride

This can be Saturday or Sunday.
The focus of today's ride is endurance and volume. We will progress both the duration and the intensity of this ride throughout the plan.

Cadence target >85
HR target Z2
Keep the effort steady on any climbs you may encounter.

Patrick Brady
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Patrick Brady Coaching, LLC

Patrick Brady is a Cycling and Triathlon Coach based in Madison, WI who helps professional, elite, and highly motivated athletes reach their goals and racing potential. Using a combination of in-depth data analysis and a high level of communication he creates an ever-evolving training plan to maximize progression and performance. He has worked with Professional triathletes, State Championship cyclists, World Championship qualifying triathletes, and aspiring professionals.