The Coach of professional Champions and many agegroup Winners uses this plan to bring his athletes to finish their first Grand Fondo. This plan is ideal for beginner and intermediate cyclists who want finish their first Grand Fondo and have 5:45 - 8:00 hours of training time each week. Please note that some additional stretching and massage is recommend. Before starting to prepare for your race you should cycle regularly for some weeks already and also use a heart rate monitor or a watt meter.

The included plan consists Training Peaks structured workout format, which will make things even easier for you. You can see your own training targets and zones for every workout through the daily workout e-mail reminders and mobile notifications. And furthermore you will also see a graphic representation of the workout within the Training Peaks web portal and Training Peaks mobile app, which helps you to get a sense of the entire Workout by taking just one look at the easy to understand graphs and segments for every part of your training. You will no longer have to read through long descriptions and get everything at a glance. My athletes prefer this comfort since TrainingPeaks offers this awesome feature.

Structured workouts can be exported for use in third-party apps and select devices including Garmin, Zwift, TrainerRoad, CycleOps, RacerMate, and some more. All you have to do is click “Export” and select the proper file format for your device. For more detailed information regarding exporting workouts go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export

To determine your personal zones you will perform two test during this 20 weeks plan. The tests will help you to train at your perfect zones and optimize your results.

The workout schedule includes 3 session per week, with one short ride to boost your metabolism, one interval session after the first 4 weeks and a long ride at the weekend. Please note, that you can switch days easily, just remember this a plan for beginners or intermediates so have a day off after each session.

Key workouts in this plan include the following:

Endurance rides: Steady rides of 50 to 70 minutes at FTHR 69-83%.

Metabolic rides on empty stomach of 50 - 70 minutes at 70 % FTP or 75% FTHR.

Long rides : Steady rides of 2h to 6h a 70-72% FTP or 75-77% FTHR .

Intervals/Speed Sessions: Rides featuring intervals at sweet spot or FTP pace separated by easy spinning recoveries.

Tempo rides: Learn to cycle at your Threshold pace.

Have fun and reach your personal goal. triworx-coaching.com makes you #performingperfect. Visit our website (triworx-coaching.com) for more information about us.

Of course, there is also the option of an one on one phone, skype or email consultation. This would be at an extra cost giving you the opportunity to speak with with me in person, at $150/hr. For more info or to setup a consult send a note to: plans@triworx-coaching.com.

By the way, all my other cycle plans, like season prep, training camp, crit plan, marathon, time or time trial can be found here: https://www.trainingpeaks.com/my-training-plans/triworx-coaching-cycling