GFNCS: Highlands & Golden Gran Fondos, Gran Fondo Maryland - 8 Week Beg./Inter. Plan

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach

Length

8 Weeks

Typical Week

6 Bike, 1 Other

Longest Workout

6:00 hrs

Plan Specs

cycling gran fondo/century beginner intermediate power based hr based tss based

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Summary

This plan will get you ready for the repeated nature of smaller hills interspersed with some longer climbs. Be prepared to do climb after climb and feel strong at the end! This plan is made specifically for the Highlands, Golden, and Maryland Gran Fondos.

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 hills and climbs along the way.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 11:12

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

1:04:59
CLASSIC ANAEROBIC CAPACITY INTERVALS

WU: 10-15 minutes working into ENDURANCE ZONE (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: AC Intervals. Once legs are warm, start intervals with 3 x 2 minutes at 135% of FTP (PW: Level 6 / HR: Zone 6 / RPE: >7), resting 2 minutes between each interval. Rest for 5 minutes of light pedaling, and then do 3 x 1 minute at 150% of FTP (PW: Level 6 / HR: Zone 6 / RPE: >7), with 2 minutes of rest in between. Rest for 5 minutes of light pedaling and then do 3 x 30 seconds ALL OUT with 2 minutes in between. Cadence: Self-selected. Terrain: flat to medium grade hill.
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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 2

0:45:00
Active Recovery

MS: You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover so no efforts over (PW: Level 1 / HR: Zone 1) today, take it easy and look at the scenery.

Sample Day 3

0:45:00
Active Recovery

MS: You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover so no efforts over (PW: Level 1 / HR: Zone 1) today, take it easy and look at the scenery.

Sample Day 4

0:45:00
Active Recovery

MS: You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover so no efforts over (PW: Level 1 / HR: Zone 1) today, take it easy and look at the scenery.

Sample Day 5

1:00:00
Pre-Race Day...Long Efforts

WU: 15 Minutes in the ENDurance (PW: Level 2 / HR: Zone 2 / RPE: 2-3) zone. Get in 2 or 3 fast pedals of about 1 minute each.

MS: Prerace effort is about opening up the legs and keeping the lactate processing plant sharp. As part of the 30 main set do 1 x 10 Min “Cruise FTP Interval” (95% of FTP). Also do 2 -3 hard sprints for 200m each so that you get those muscles "fat" and then allowed to release during your rest period(5minutes) . Focus on tomorrow’s race during effort, breath deep and pedal smooth.

CD: 15 minutes easy pedaling

Sample Day 5

1:00:00
ALTERNATE: Pre - Race Short Efforts

WU: 15 Minutes in the ENDurance (L2) zone. Get in 2 or 3 fast pedals of about 1 minute each.

MS: Prerace effort is about opening up the legs and keeping the lactate processing plant sharp. As part of the 30 main set do 3 x 90 seconds “Hard Effort” (120% of FTP), rest for 5 minutes in-between. Focus on tomorrow’s race during effort, breath deep and pedal smooth.

CD: 15 minutes easy pedaling

Sample Day 6

6:00:00
Race day

You are ready!

Here's your warm-up:
WU: 5 minutes level 2,
Then do 3 x 1minute fast pedaling efforts.
Each effort is cadence over 100rpm, not worrying about wattage too much, but focusing on fast, smooth pedaling and getting the muscles to "open up" and the blood pumping!
REST for 1 minute of easy pedaling between them.
5 minutes easy.
Then a 5 minute 'ramp' , gradually taking your wattage from level 2 to level 4 in minutes 4 to 5. You should be flat out at your threshold in that last minute.
Then 5 minutes at level 2.
Finally, do (1) 3 minute effort at Level 5 or Vo2max watts.
Then you are ready.
5-10minutes of easy pedaling and then start your Race.

GFNCS: Highlands & Golden Gran Fondos, Gran Fondo Maryland - 8 Week Beg./Inter. Plan

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