Wisconsin Gran Fondo Series 250k-300k

Author

Patrick Brady

All plans by this Coach

Length

12 Weeks

Typical Week

5 Bike, 2 Day Off

Longest Workout

6:00 hrs

Plan Specs

cycling gran fondo/century beginner intermediate advanced weightloss time goal hr based

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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:47

Patrick Brady

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.

Back to Plan Details

Sample Day 1

1:30:00
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 60-90min.

No structure. Just ride!

Sample Day 2

2:00:00
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

You can swap Saturday and 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

1:30:00
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 10

1:00:00
Free Ride

1-2hr choice ride. This can be a group ride, an easy spin, or a tempo ride. Just be sure to listen to your body and be prepared for the upcoming workouts.

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

Wisconsin Gran Fondo Series 250k-300k

$200.00 - Buy Now