Gran Fondo Hincapie - Greenville (C Plan - Coach Supported)

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:49

Overview
This is a 12-week plan for the Gran Fondo Hincapie in Greenville, SC. This fondo is one of the most popular and challenging Fondos in the US, with several very 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 60 minutes and are anchored by (2) 1-hour, higher 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 a beginner Gran Fondo rider who is already maintaining 2-3 hours / 100-200 TSS of training per week. This plan is designed with the goal of completing your first 80-mile event. 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 1
1:03:00
74.7TSS
TEST: 20 Min Test

A  20-minute time trial to assess Functional Threshold Power (FTP) & Lactate Threshold Heart Rate (LTHR).

These tests also help you pace appropriately and manage all-out efforts mentally.

Use any cadence that suits you, but if you're pedaling slower than 80rpm it's in your best interest to increase your cadence over the course of your training.

**Do not import this workout into a trainer app** Trainer Apps like Zwift and Trainer Road have FTP tests built in, feel free to use one of those.

Sample Day 2
0:45:00
15.8TSS
45 Active Recovery

Recovery Ride.  Take this time to "spin your legs out" and recovery from previous efforts.  Do not go above 55% FTP.  It is a good time to focus on high cadence drills and pedal stroke.  If you have them, you can do these on rollers.  Outside, you can practice skills such as cornering.

Recovery days are necessary for your body to adapt and get stronger.  If you cannot ride, take the day off.

Sample Day 3
1:00:00
40.7TSS
60 Endurance

Endurance ride. Your endurance zone is between 55-75% of your FTP. This should be an enjoyable pace. Your power may go above or below your endurance zone, but the Normalized Power (NP) for the entire ride should fall within 55-75% of your FTP. On flat terrain, this is a good ride to develop group riding skills. With hills, resist the urge to go hard uphill. Instead, keep a steady effort in your endurance zone.

Ideally, these rides are outside, but if you are stuck indoors you can use a trainer app like Zwift or TrainerRoad. TrainerRoad Options: Bald Knob (44 TSS), Beech (46 TSS), Mont Albert (50 TSS)

Sample Day 4
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 6
1:10:00
67.9TSS
40 SST (2x20)

Sweet Spot Training.  Do these intervals at your "sweet spot" which is 88-93% of your current FTP.  With progression, we want to move to longer intervals and more total time in zone.  Rest intervals will be 5 minutes or less.  Total Time in zone: 40min.

Sample Day 7
1:30:00
61.1TSS
90 Endurance

Endurance ride. Your endurance zone is between 55-75% of your FTP. This should be an enjoyable pace. Your power may go above or below your endurance zone, but the Normalized Power (NP) for the entire ride should fall within 55-75% of your FTP. No power meter? Your endurance zone is 82-89% of your Threshold Heart Rate (LTHR). On flat terrain, this is a good ride to develop group riding skills. With hills, resist the urge to go hard uphill. Instead, keep a steady effort in your endurance zone.

Ideally, these rides are outside, but if you are stuck indoors you can use a trainer app like Zwift or TrainerRoad. TrainerRoad Options: Andrews (73 TSS), Brasstown (70 TSS), Fletcher (65 TSS)

Sample Day 9
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
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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.