26 Weeks to Your Marmotte Granfondo Valais PB! - Advanced Level / Semi-Pro - Power Based
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Author
Rob Lee - Professional Endurance Coach - www.rlperformance.co.uk
All plans by this CoachLength
26 Weeks
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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Plan Description
Semi-Pro
"Give me six hours to chop down a tree and I will spend the first four sharpening the axe" - Abraham Lincoln
A Training Plan for Advanced athletes who have the time and motivation to place training as the main focus of their lives. This plan has a specific focus on improving your endurance and Sportive / Gran Fondo abilities, to take you to a PB or Gold standard time. It includes a 2 week taper prior to your main event. It allows for a Sunday club run, sportive, or group ride, once a week to aid progression, and skills related to group riding. Saturday and Sunday sessions have been built to compliment each other and can be swapped around for those who normally group ride on Saturday.
Need a CUSTOM Training Plan? custom builds are available on all my plans and can be built specific to your usual working pattern/family commitments and multiple event schedule. A custom version of this plan would cost you $250 and be built specific to YOU! email me directly at: ride7ds@gmail.com
Designed by Level 2 TrainingPeaks coach, British Cycling certified coach, and ex-elite racer Rob Lee, this plan draws on his substantial racing accomplishments (over 130 race victories, and numerous cycling distance records) and over 20 years of successfully coaching hundreds of athletes to their goals.
Questions? Please visit my website at www.rlperformance.co.uk or email me directly at: ride7ds@gmail.com
Please note: You can reuse this training plan in the future by changing the start or end date. This is a power-based training plan.
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
|
16:00 hrs | 6:00 hrs |
|
|
1:04 hrs | 0:15 hrs |
|
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
16:00 hrs | 6:00 hrs | |
|
|
1:04 hrs | 0:15 hrs | |
|
|
—— | —— |
Training Load By Week
Sample Day 1
Best performed on the usual terrain you would do your training on. If you usually ride mostly mountains then do this on a climb. Likewise if you normally do a lot of flat or rolling rides do this on flat or rolling terrain.
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At least 30 minutes warm up
1 hour time trial effort - as hard as you can go for this duration
15 minutes warm down
Sample Day 2
15 minutes gradual warm up
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30 minutes zone 3
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5 minutes warm down
Sample Day 2
Back and lower body mobilisation routine.
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Peanut roller 30-60 seconds
Spinal Rotation 2 x 30-60 seconds
Hamstring Stretch 2 x 30-60 seconds each side
Hip Stretch 2 x 30-60 seconds each side
Glute Trigger 30-60 seconds
.
See video link below for demonstrations
Sample Day 3
Easy warm up: 50-70%FTP
Main Block 60-70%FTP @ 90-95rpm = keep it honest and work on duration rather than intensity
Warm down: 50-70%FTP
Sample Day 4
This session is used to work basic endurance
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5 minutes zone 1
5 minutes zone 2
5 minutes zone 1
5 minutes zone 2
5 minutes zone 1
5 minutes zone 2
Sample Day 5
Upper body mobilisation routine.
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Chest Stretch 30-60 seconds each side
Pec Trigger 30-60 seconds each side
Lat Roll 60 seconds each side
Lat Release 3-4 x 5 seconds
.
See video link below for demonstrations
Sample Day 6
Easy warm up: 50-70%FTP
Main Block 60-70%FTP @ 90-95rpm = keep it honest and work on duration rather than intensity
Warm down: 50-70%FTP