Gran Fondo Hincapie - Chattanooga (B Plan - Coach Supported)

Average Weekly Training Hours 07:46
Training Load By Week
Average Weekly Training Hours 07:46
Training Load By Week

Overview
This is a 12-week plan for the Gran Fondo Hincapie in Chattanooga, TN. This fondo has many rolling hills and a few tough climbs.

Discounts
- Use code NICKMOSSING for 20% off of Gran Fondo Registration
- Or, get 25% off Fondo Registration and 20% off this plan by becoming a Hincapie Cycling Society member!

Approach
This plan uses an innovative approach that works well for time-crunched athletes. Weekday workouts do not exceed 90 minutes and are anchored by (2) 1-hour, high intensity rides that will deliver results. You will build duration during weekend tempo and endurance rides. Specific to this event, you will do workouts tailored to riding in a high-speed paceline for a long duration.

Target Athlete
This plan is for an intermediate cyclist who is already maintaining 3-5 hours / 200-300 TSS of training per week. A more aggressive plan and/or additional base training is also available here. Or, contact Coach for advice for your situation.

Included with the Plan
- Workout integration to all major applications (Garmin, Zwift, TrainerRoad, etc.)
- Plan instructions and tips (PDF)
- SUPPORT: Exclusive Facebook group to ask questions and get tips from Coach and other athletes

Sample Day 0
1:00:00
56.6TSS
PH: 45 TEMPO

Power Hour: 45min Tempo

Power Hour workouts are power-based workouts intended maximize benefit in a 1-hour training session.

This session is targeted at your tempo zone which is between 76-90% of your current FTP. The workout will explore 3 different ranges within the Tempo zone. Total Time in zone: 45min.

Sample Day 7
1:00:00
64.5TSS
PH: 30 SST (2x15)

Power Hour: Sweet Spot 2x15min

Power Hour workouts are power-based workouts intended maximize benefit in a 1-hour training session.

Do these intervals at your "sweet spot" which is 88-93% of your current FTP.  Total Time in zone: 30min.

Sample Day 14
1:00:00
59.8TSS
PH: 40 TEMPO (Paceline)

Tempo "Plus" Training.  You will do 2 minute intervals at the low end of your Tempo zone (80% of FTP) followed by a 30 second "pull" at your FTP.  The goal is to simulate a paceline.  After a strong pull at the front, you have to be able to keep a steady effort to remain in the group.  This will train your body to clear lactate and other bad stuff from your bloodstream while maintaining a steady effort.    With progression, we want to move to longer intervals and/or harder bursts.  Rest intervals will be 5 minutes or less.

Sample Day 21
1:00:00
77.4TSS
PH: 16 Max Aerobic (8x2)

Power Hour: Max Aerobic 8x2min

Power Hour workouts are power-based workouts intended maximize benefit in a 1-hour training session.

These are Max Aerobic (VO2 Max) intervals.  These efforts are hard and you will be challenged. Rest intervals will be a 1:1 - 1:2 ratio of work duration.

Sample Day 28
1:00:00
69.7TSS
PH: 40 SST (2x20)

Power Hour: Sweet Spot 2x20

Power Hour workouts are power-based workouts intended maximize benefit in a 1-hour training session.

Do these intervals at your "sweet spot" which is 88-93% of your current FTP.  Total Time in zone: 40min.

Sample Day 35
1:00:00
76.8TSS
PH: 32 FTP (4x8)

Power Hour: FTP 4x8min

Power Hour workouts are power-based workouts intended maximize benefit in a 1-hour training session.

Do these intervals at current FTP. Over time, the goal should be to extend the length of these intervals and total time in zone.

Sample Day 42
1:00:00
59.8TSS
PH: 40 TEMPO (Paceline)

Tempo "Plus" Training.  You will do 2 minute intervals at the low end of your Tempo zone (80% of FTP) followed by a 30 second "pull" at your FTP.  The goal is to simulate a paceline.  After a strong pull at the front, you have to be able to keep a steady effort to remain in the group.  This will train your body to clear lactate and other bad stuff from your bloodstream while maintaining a steady effort.    With progression, we want to move to longer intervals and/or harder bursts.  Rest intervals will be 5 minutes or less.

Nick Mossing
|
Attack Cycling

Power-based cycling plans and training. Criterium, Road Racing, Time Trials, and Cyclocross.

USAC Level 3 Cycling Coach and Power Based Coaching Certified through Hunter Allen. I believe in a "constant pursuit of better." Whether you are just starting to race or you are a veteran, I believe you will see real, measurable improvement working with me as your coach.

See my website (AttackCycling.com) for current list of services.