A plan to get you ready for your Sportive or Granfondo, covering not only time on the bike but off it too with core, weights, leg and strength exercises.The plan will help you develop your ability and technique on the bike too enabling you to be more efficient and stronger as the weeks go on...
The sessions are easy uploaded to your device with TP workout build making it simple to follow and with the conditioning workouts there are simple videos to watch to help you develop your technique.
The plan is based on two rides at the weekend with three that can be done either on a trainer with Zwift/Trainer Road or outside depending on which you prefer.
A plan with plenty of flexibility for you to achieve your Sportive & Granfondo goals !!
Warm-up for 10 mins zone two 12 mins as follows: 1 min at 90rpm, 1 min at 120rpm, 1 min at 90rpm, 1 min at 120rpm and so on until you have completed 12 mins 10 mins zone two – self-selected cadence 12 mins as follows: 1 min at 100rpm, 1 min at 120rpm, 1 min at 100rpm, 1 min at 120rpm and so on until you have complete 12 mins Cool down 10-15mins zone two decreasing to zone one
Easy Spin....just keep the legs turning over....ZONE 2 to stretch out the legs keep it in the zone
A simple, effective and quick set of core excercises to work on your general core strength.
10 min warm up (tempo) 20 min Threshold - VO2 (80-90% of max effort) 5 min Easy (Tempo) 20 min Threshold - VO2 (80-90% of max) 10 min easy (Tempo) 3 x 1 min All Out Effort with 1 min rest in between efforts This is a hard session working on your level of effort up a long sustained climb
5 min ON 5 x min OFF x 5 Warm Up 10 min easy spin 5 mins in 52 x 14 gear at TT pace and at the end of each effort 5 sec seated sprint.and as All efforts should feel uncomfortable and as the efforts go on each should get harder - speed stays the same
Basic Ride, 2 Hours Tempo Zone or under
10 mins warm up, (30-40 mins of effort depending on your groupset/speed.) Select a fairly heavy gear - big ring at the front and say 3 from the top at the back, Every minute drop one gear, moving down the cassette until you reach the bottom cassette then go the opposite way moving back up the cassette to finish where you started again at 1 minute intervals. By the time you are at the bottom cassette your cadence will be about 40/50 don't worry. See how far you can go and the next time you do this see if you can improve on the distance. 10 mins warm down easy spin