GFNCS: Tour of Georgia Gran Fondo, Gran Fondo Asheville & Boone Gran Fondo-8 Week Beg./Inter. Plan

Average Weekly Training Hours 11:03
Training Load By Week
Average Weekly Training Hours 11:03
Training Load By Week

This plan is made to turn you into a climbing mountain goat! If you want to improve your climbing that is going to be in the Tour of Georgia, Gran Fondo Asheville, and Boone Gran Fondos, then this is the plan for you. Of course, the overall plans work fine here as well. This plan is for the beginner cyclist with 10-12 hours to train each week. It is made to progressively work all the energy systems so that you'll be able to survive the distance with endurance, get over the steep hills and climbs along the way.

Sample Day 2
2:00:00
Functional Threshold Test (FTP) - 20 Minutes Only

WU: Warm up for 20+ minutes of riding, starting out at PW:Level 1 or HR: Zone 1 and moving into PW: Level 2 or HR: Zone 2. During warm-up completed 3 x 1 minute efforts of “fast pedaling” at a 110 RPM cadence or above.

MS#1 – Once warmed up, completed a 5 minute effort at your perceived threshold. This is a hard effort but not all out. Should be hard to breathe but not leave you breathless. Once complete, ride in your PW: Level 1 or HR: Zone 1 for 10 minutes, spinning and recovering then move to MS#2

MS#2 – TEST. Now that you are fully open and warmed up, let’s go for a killer 20 minute test result. Find a long stretch of road or preferably a low grade climb where you can ride for 20 minute without interruption. Set your lap function and KILL IT! Really go hard here, but don’t start too hard! A secret tip: hold back a little bit in the first 2-3 minutes then really push! Let your body prepare to handle the lactate generated by this type of effort. Make sure you are recording power, heart rate and or distance so we can measure results.

CD: Spin for 15 easy minutes to shake off the pain!

Sample Day 3
1:40:00
NP MICROBURSTS

WU: 15-20 minutes working into ENDURANCE (PW: Level 2 / HR: Zone 2 / RPE: 2-3) with 3 x 1-minute fast pedals to wake up legs.
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MS1: Micro Intervals. These are best done on a trainer or long stretches of flat road. Complete 3 x 10 minutes of “micro intervals,” which are 8-minute intervals in which you vary your effort from 15 seconds at 150% of FTP to 15 seconds at 50% of FTP for the duration of the intervals. Rest for 5 minutes of easy spinning between intervals.
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CD: 10 minutes of easy spinning in your ACTIVE RECOVERY ZONE (PW: Level 1 / HR: Zone 1 / RPE: <2).

Sample Day 4
1:00:00
ACTIVE RECOVERY - Easy Spin

MS: Today is an Active Recovery day targeting ONLY (PW: Level 1 / HR: Zone 1 / RPE: <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

Sample Day 5
1:40:00
TEMPO w/Fast Pedal Efforts – 30 Min

WU: 10-15 minutes working into ENDURANCE (PW: Level 2 / HR: Zone 2 / RPE: 2-3), with 3 x 1-minute fast pedals to wake up legs.
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MS1: Tempo intervals help build aerobic fitness and muscular endurance. Complete 1 x 30-minute TEMPO (PW: Level 3 / HR: Zone 3 / RPE: 3-4) effort. Terrain: Mixed. Cadence: 75-85 (try using one harder-to-pedal gear and then one self-selected). Ride for 10 minutes in ACTIVE RECOVERY Z1, then go on to MS2.
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MS2: Complete 10 x 1-minute HIGH CADENCE FAST PEDALS targeting 135+ RPM, with 2-minute rests between intervals.
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CD: 10-15 minutes of easy spinning in ACTIVE RECOVERY (PW: Level 1 / HR: Zone 1 / RPE: <2).

Sample Day 6
2:30:00
ENDURANCE Ride with TEMPO

WU: 10 minutes working into your ENDURANCE Zone (PW: Level 2 / HR: Zone 2 / RPE: 2-3). Then complete 3 sets of 1-minute fast pedals with a 1-minute rest in between to open up legs.
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MS1: We’re building endurance today! Once warmed up, ride in your ENDURANCE zone (PW: Level 2 / HR: Zone 2 / 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 30-minute TEMPO effort (PW: Level 3 / HR: Zone 3 / RPE: 3-4) using a gear that results in a cadence of 75-85. Complete the TEMPO effort as close to the end of the ride as possible while still allowing ten minutes for cool-down.
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CD: 5-15 minutes of easy pedaling in ACTIVE RECOVERY.

Sample Day 7
2:00:00
ENDURANCE Ride

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

Sample Day 9
1:00:00
ACTIVE RECOVERY - Easy Spin

MS: Today is an Active Recovery day targeting ONLY (PW: Level 1 / HR: Zone 1 / RPE: <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

Hunter Allen
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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.

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