Gran Fondo New York 100 - 12 Weeks to Victory - WKO iLevels - GFNY
Tim Cusick - Coach of World and National ChampionsAll plans by this Coach
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Gran Fondo New York 100: 12 Weeks to Victory - iLevels
written by Tim Cusick, TrainingPeaks WKO product leader and master coach with Velocious Cycling Adventures
Train with the coach of national and world ITT champion Amber Neben! This 12-week plan will prepare you for the world-famous Gran Fondo New York 100. Whether you're trying to win or competing against your friends or the clock, the GFNY is a personal endurance challenge. The grueling 100-mile course goes from New York City to Bear Mountain and back again with over 8000 feet of climbing, including the 5-mile climb up Bear Mountain. This plan will prepare you for the challenge and lots more.
The plan is designed for the intermediate/advanced cyclist who already has a general base fitness and is ready to step up the hours, time, and intensity to prepare for this exciting event. This comprehensive training plan uses WKO and the Power-Duration Curve, which will individualize your workout prescription based on your data as you gain fitness. It contains three specific training cycles with testing throughout and an event taper at the end, as well as exciting new workouts with progression, fatigue resistance, micro-intervals, and new secret double workouts to push you to your peak! You'll also get tons of training and event tips too, plus a free nutrition eBook, to make this your best Gran Fondo New York 100 ever!
To use this plan, you will need to have a power meter and the TrainingPeaks WKO software (if you don't have WKO or if you don't train with power, you can still get these cutting-edge workouts and plans; just search for the Classic versions). This plan uses the advanced iLevels training protocol developed by Dr. Andy Coggan and the new training metrics available in WKO, like FTP/FRC, FRC, and PMAX. Learn more about WKO or watch Coach Cusick’s free educational WKO webinars.
These plans use the cutting-edge workouts that Tim prescribes for his pro athletes, with focus on fatigue resistance, intensive and extensive workouts, and increasing your Time to Exhaustion (TTE), Stamina, and FRC (functional work capacity). All our plans include predicted TSS and ongoing testing.
Included with your plan
- Instruction sheet (attached to the first day of the plan)
- Testing protocol
- Coach Cusick's training goals at the beginning of each training cycle
- Coaching tips on training, dealing with weather, event prep, and more
Tim Cusick has written dozens of training plans for many different areas of cycling: road, gravel, time trial, mountain bike, cyclocross, indoor training, and more. Click here for a full list of his current plans by sport type and click here for a comparison chart of his major plans.
Click here to view a list of frequently asked questions about our training plans. If you don't find your answer there, please email Coach Kathy Watts.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|11:10 hrs||4:30 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||11:10 hrs||4:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter