Ride your Next Gran Fondo FASTER and STRONGER! Intermediate Cyclist Training Plan
Menachem BrodieAll plans by this Coach
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Designed by exercise scientist, expert coach and athlete Menachem Brodie, BS, CSCS this program brings you his knowledge, experience, and expertise from coaching endurance athletes from around the globe the last 9+ years. Looking to ride Stronger and Faster at your next Gran Fondo?
This program will allow the intermediate rider the ability to increase their speed and power for their next 120km-160km Gran Fondo, or Century Ride.
What does this program feature?
This program features 4 days a week of training with significant time at intensity (Tempo effort+) and focuses on those riders who are looking to train 2 days mid-week, and both weekend days. Mid week rides are 75 minutes or less, and weekend rides range from 3-6 hours.
Weekly training times range from 8-12 hours (only 1 week is 12 hours-week 9, and 1 week is 11 hours-week 11).
What are the requirements to use this program?
Riders should be able to handle back to back weekend training rides 3.5-4.5 hours in length, with intensity, as well as 2 weekday rides 75 min in length. Most riders who choose this plan have been riding for 1-2 years, and have completed 15+ rides 70+ miles in length.
I don't race, but my weekend group rides are fast 2.5-3.5 hour sufferfests, is this program right for me?
Yes! As long as one of your weekend rides in 2.5-3.5 hours in length with 15-20% of that time at intensity (tempo or higher), this program will work for you!
Looking to ride Stronger and Faster at your next Gran Fondo?
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|8:39 hrs||6:00 hrs|
Day Off x3
|Workouts Per Week||Weekly Average||Longest Workout|
||8:39 hrs||6:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter