Gran Fondo Prep for 100 Miles

Average Weekly Training Hours 10:22
Training Load By Week
Average Weekly Training Hours 10:22
Training Load By Week

This is the big ride and we want to make sure you are ready to tackle 85-100 miles. You will want to have a good base of riding before tackling this ride. It would be ideal if you are already riding 50-60 miles at a time. Follow each workout here and you will be ready to have your best 100 miler ever.

Sample Day 2
1:30:00
Spin or ride Class

Class or easy ride with low HR. Keep it conversational pace. Start early or stay extra to get in the time.

Sample Day 3
1:30:00
Endurance spinning

Use the cadence mode if you have this available. Spin on the high end of your comfortable range in the small chain ring in the 1-2 heart rate zones on a flat to gently rolling course. Allow your feet and legs to relax while spinning. Note and record your average cadence for the ride when done.

Sample Day 4
1:30:00
NINJA INTERVALS

WU: 30-40:00 EASY

MS: NINJA INTERVALS 6 TIMES IN A ROW (in BR (big ring) go :20 all out then :10 no pedaling-this is one Ninja Interval)

CD: 30-40:00 EASY

Sample Day 6
3:00:00
Pure Aerobic

Easy to moderate ride in Z1 and 2. Or conversational pace. Kep rpm's above 90.

Sample Day 7
2:00:00
Easy ride

Ride in 1-2 zone on a flat to rolling course. How you distribute the time by zone depends on how you feel. But keep it on the easy side. Don't exceed zone 2 for more than a few seconds at a time as when accelerating from a stop light or going up a short hill. Comfortably high rpm. This is intended to be a recovery and aerobic maintenance ride.

Sample Day 9
1:45:00
Spin or ride Class

Class or easy ride with low HR. Keep it conversational pace. Start early or stay extra to get in the time.

Sample Day 10
1:30:00
Endurance spinning

Use the cadence mode if you have this available. Spin on the high end of your comfortable range in the small chain ring in the 1-2 heart rate zones on a flat to gently rolling course. Allow your feet and legs to relax while spinning. Note and record your average cadence for the ride when done.

Lee A Zohlman
|
BodyZen Enterprises

Power for Cycling/Swimming; Triathlon Periodization

Personalized and custom focused coaching