8 Weeks of Intervals for a Climbing Gran Fondo

Average Weekly Training Hours 05:14
Training Load By Week
Average Weekly Training Hours 05:14
Training Load By Week

This plan is designed for the rider who has signed up for a Gran Fondo Event in 8 - 12 weeks. The plan assumes you are currently riding 4 - 5 times a week and looking to improve stamina and power.

The program focuses on aerobic engine and strength work but does as at least one higher intensity interval session during the week.

The program runs on a 3 day/2 day cycle in order to ensure adequate time to rest and recovery. This plan assumes you know your HR and/or power training zones. If you need help establishing your zones, please don't hesitate to reach out to sarah@beteracoaching.com.

Sample Day 1
1:07:30
63.9TSS
5x 5' Heavy Z4 Repeats

The Goal Of This Session: is to increase your anaerobic threshold

20 minute warm-up in zones 2 and 3

5x 5 - 7 mins of Heavy Gear work in power zone 4. Goal is 60 - 70 rpms to simulate riding up a heavy grade.

To keep building endurance - try to stay in zone 2 for recovery.

10 minute cool-down

Sample Day 9
0:35:00
18.6TSS
Leg Speed Set 2 - Short

The Goal Of This Session: is to increase your leg speed & increase your efficiency

5 min WU

10 min easy gear, low effort, but fast cadence - goal is +20 rpms above whatever you averages in last week's long ride.

Do 2x 10 min fast pedals with 5 min normal relaxed pedalling in between




5 min CD

Sample Day 23
0:30:00
14TSS
Leg Speed Set 3 - Short

The Goal Of This Session: is to increase your leg speed & increase your efficiency while allowing you to recover a bit from yesterday's climb. You can add time if you want but keep the ride mellow today.

5 - 10 min WU

15 min at RPM +20 from your average rpms last weekend's long ride.

Easy gear so low effort, this is about controlled cadence.

You could also use the rate at which you start bouncing in the saddle less 10.

10 min CD

Sample Day 32
1:15:00
83TSS
Hill Reps - Set 2 - do these on the same hill as last week!

The Goal Of This Session: is to develop maximal power & climbing technique

Ensure you get both a good WU & CD for this
Find a hill that takes 2-3 minutes to climb (should be fairly steep - but not impossible!), try to keep your cadence up throughout

4 - 6x all out efforts efforts alternating one out of saddle to one in (focus on technique & get back to me if you need help)

Split each intervals with about 7-8 minutes of easy spinning active recovery

Sample Day 39
1:11:00
82.8TSS
Hill Reps - Set 3

The Goal Of This Session: is to develop maximal power & climbing technique

Ensure you get both a good WU & CD for this
Find a hill that takes 2-3 minutes to climb (should be fairly steep - but not impossible!), try to keep your cadence up throughout

6 - 8 x all out efforts efforts alternating one out of saddle to one in (focus on technique & get back to me if you need help)

Split each intervals with about 5 minutes of easy spinning active recovery

Sample Day 45
0:45:00
Activation Session Development

The Goal Of This Session: is to develop a day before routine (activation session).
 
Getting this right now will mean we know exactly how to prep your body the day before your key events so you are 100% at the start line the next day

Look to include your event warm-up & cool-down plus some high cadence low resistance efforts and about 5-10 minutes at "race" intensity (in this instance think about the hardest you might go during the test tomorrow (very hard!)

Make notes today & tomorrow on how it felt so we can come back to this and develop it over time

Sample Day 46
1:00:00
66.8TSS
FTP Test

The Goal Of This Session: is to set a benchmark or check progress against a previous score

20 min warm-up. 

20 minutes maximum sustainable power. Conduct test & note results. Compare it to your previous. Changes can mean you are fitter or fatigued. 95% of achieved in test is FTP.

20 min cool-down.

Something to help with preparing mentally for this test:

Sarah Matchett
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Betera Coaching

USAC Expert Level 1 Coach

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