This 12 week training plan will set you up to tackle the challenging Marmotte Gran Fondo Valais The tough course won't be an issue with this plan and will allow to not just enjoy the event, but to really push yourself on the day.
The plan is broken down into three traditional 4 week blocks. Each of the 3 blocks of four weeks have an incremental progression in intensity, working endurance, tempo, threshold and above. The plan is set with the Andy Coggan classic power zones to ensure it is really easy to follow for the athlete. Each days work out is downloadable to your GPS computer to make you sessions as easy as can be.
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Vary your cadence during the Z3 portion and ensure adequate food and drink intake, best to eat during the Z2 portions of the effort.
Concentrate on a smooth pedalling style throughout and be aware of any niggles which may benefit from a positional analysis or bike fit.
Look to find a relatively flat course and look to keep within the zones. Keep aero at all times and be aware of any areas that feel tight or uncomfortable which may need S&C work to improve form on the bike.
A nice steady endurance ride looking to not stress the body too much but still work the aerobic engine. The changes in cadence allow the body to get used to the different stresses placed upon it by the variation in cadence.