This session is all about getting started. So let your legs spin a bit. It's a nice and easy start into the week, leading to your first FTP-Test on Saturday, which will be the starting point on your journey to successful finish a Grand Fondo.
Try to aim for a cadence of 90 rpm as this will help your muscles to sustain longer sessions later on.
This training session is to prepare for saturdays FTP-Test. It includes mostly easy parts with some short efforts to get your body ready for the hard session on Saturday. IF you don't know your FTP or FTHR from a previous test, do 20 minutes very easy, 10 minutes so that you can still hold an conversation, followed by the 2 minute interval where you can just finish short sentences. Then cool down very easy again.
This is the FTP-Test. Please ride as instructed and do ALL OUT at the 5'- and the 20'-section.
If you subtract the 20' Watts with 5% you'll have your actual FTP, subtract 3% from the heart rate and you'll have your FTHR. Depending on your equipment we will use FTP or FTHR for the following weeks to get your training done in the most effective way possible.
Note: I recommend not to do this test while using Zwift, as the 5'- and the 20' section ist really ALL OUT (or use the setting ergometer). For all other workouts you can use Zwift if you want.
Please try the ALL OUT efforts as even as possible, which means don't start to hard and then loose till the interval is finished.
After the demanding test you did last saturday it's time to loosen your legs, get them spinn a bit and start into week to. So it's basically the session from last Tuesday, but now you have your watts or heart rate so it is more precise.
Still aim for 90 rpm as your cadence.
In the following weeks the Thursday will always be the day with the hardest effort of the week. But during the next 2 weeks we will just start nice and easy, which means basic endurance rides just as this one. Perform it like last Tuesday.
The Saturday will always be your long ride. It should always be nice and easy as it helps to build your basic endurance, maybe the most important factor to finish your Grandfondo successfully.
This time your Tuesday ride will be 10 minutes longer last week. Its not much, but it adds up in your preparation for the big ride in 17 weeks from now.
So still ride at 90 rpm and if there are some hills or descends don't forget to shift into the right gear.
Note from week five this ride will be also a metabolic booster to your fitness.