Gran Fondo Miami 4 Weeks Advanced

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach

Length

4 Weeks

Typical Week

5 Bike, 2 Day Off

Longest Workout

5:00 hrs

Plan Specs

cycling gran fondo/century advanced power based hr based tss based

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.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

You’re down to the final stretch before the GranFondo Miami! Now is the time for final preparation and fine tuning before the competition!

This plan will walk you through the final 4 weeks of training for the GranFondo Miami, with the last day of the planning being race day. This plan will ensure that your final few weeks of training are focused and are covering the areas you need (including proper rest!!).

You're down to the final stretch! Let me help you get to the end result you want!

Best of luck!

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 10:15

Hunter Allen

Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

We have many service levels that we offer. Please see detailed descriptions on www.peakscoachinggroup.com We also consulting and provide custom coaching weekends.

Back to Plan Details

Sample Day 1

2:00:00
ENDURANCE Ride with CRUISE Intervals

WU: 10-15 minutes working into your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Then complete 3 x 1-minute fast pedals with 1-minute rests between efforts to open up your legs.
-------
MS1: Build endurance today! Once warmed up, ride in your Endurance Zone (Power Z2, HR Z2, RPE 2-3) over flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping cadence between 90 and 100. During the the ride (after warm-up), complete 3 CRUISE INTERVALS at FTP (Power Z4, HR Z4, RPE 4-5) for 10-12 minutes each, with 4-minute rests between intervals.
-------
CD: 5-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z21, RPE <2).

Sample Day 2

2:00:00
ENDURANCE Ride with TEMPO

WU: 10 minutes working into your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Then complete 3 x 1-minute fast pedals with 1-minute rests between efforts to open up your legs.
-------
MS1: We’re building endurance today! Once warmed up, ride in your Endurance Zone (Power Z2, HR Z2, RPE 2-3) over flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping your cadence between 90 and 100.
During the first hour of the ride, complete one 50-minute TEMPO effort (Power Z3, HR Z3, RPE 3-4) using a gear that results in a cadence of 75-85.
-------
CD: 5-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 3

2:00:00
ENDURANCE Ride

WU: 10-15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1-minute fast pedals to wake up your legs.
----------
MS1: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain.
---------
CD: 5-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 5

5:00:00
Long ENDURANCE

WU: 10-15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1-minute fast pedals to wake up your legs.
--------
MS: Long Endurance. Set the pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the next 4 hours. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain.
--------
CD: 15 minutes of easy pedaling at Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 6

2:30:00
Endurance with Bursts

WU: 10-15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1-minute fast pedals to wake up your legs.
--------
MS: Endurance ride with bursts. Set the pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold it for 2 hours. Within the two hours, complete 10 bursts to Zone 7 Neuromuscular Power (MAX) and hold each burst for 8 seconds.
--------
CD: 10-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 8

2:00:00
ENDURANCE Ride with CRUISE Intervals

WU: 10-15 minutes working into your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Then complete 3 x 1-minute fast pedals with 1-minute rests between efforts to open up your legs.
-------
MS1: Build endurance today! Once warmed up, ride in your Endurance Zone (Power Z2, HR Z2, RPE 2-3) over flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping cadence between 90 and 100. During the the ride (after warm-up), complete 3 CRUISE INTERVALS at FTP (Power Z4, HR Z4, RPE 4-5) for 10-12 minutes each, with 4-minute rests between intervals.
-------
CD: 5-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z21, RPE <2).

Sample Day 9

2:45:00
CLASSIC FTP INTERVALS 4 x 15 Min

WU: 10-15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up your legs.
-------
MS1: FTP Builder Intervals. Complete 4 x 15-minute FTP Intervals in your FTP Zone (Power Z4, HR Z4, RPE 4-5), with 5-10 minutes of rest between each interval. Ride all other times at Endurance (Power Z2, HR Z2, RPE 2-3). Terrain: Flat to rolling (or steady, low-grade climb if available). Cadence: 85-105.
-------
CD: 10 minutes of easy spinning in Active Recovery (Power Z1, HR Z21, RPE <2).

Gran Fondo Miami 4 Weeks Advanced

$29.95 - Buy Now