Epic Gran Fondo 12 Weeks Beginner/Intermediate

Average Weekly Training Hours 11:36
Training Load By Week
Average Weekly Training Hours 11:36
Training Load By Week



YOUR SHORTCUT TO FAST Peaks Coaching Group

Epic Gran Fondo 12 Weeks Beginner/Intermediate is a 12 week plan designed for the Cyclist or Triathlete who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 9:30-13:15 hours per week (excluding Wk 1 & Rest Weeks). You will need to be able to devote between 3:15-8 hours to training on your weekends.

With over 60 Gran Fondos in the US alone, this is indeed a very popular style of event. Some adhere strictly to the original Italian model, minimum distance of 120 Km (70 miles) with timed start to finish followed by a large meal, while others are really just a big group ride. One thing that pretty much remains the same across all is that they are open to riders of all abilities!

This particular plan is designed for riders who have been riding for 3 years and are riding 5-7 times per week. You should already be able to complete a 100 mile ride.

This plan is for the cyclist who is interested in increasing their FTP (Functional Threshold Power) and really getting faster and improving their performance in Gran Fondos.

Designed and written by Hunter Allen, former pro cyclist, co-Founder of Training Peaks and WKO, co-author of Training and Racing with a Power Meter and Cutting-Edge Cycling and Founder and CEO of Peaks Coaching Group. The Workouts included in these pioneering and ruthlessly vetted Training Plans are the same Workouts that Hunter uses with his own Clients. Battle tested and podium approved.

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Sample Day 2
1:15:00
Endurance Day

WU: 10 minutes working at Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
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MS: Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal. Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: 10 - 15 minutes of easy pedaling at Active Recovery (Power Z1, HR Z21, RPE <2).

Sample Day 3
1:15:00
Endurance Day

WU: 10 minutes working at Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
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MS: Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal. Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: 10 - 15 minutes of easy pedaling at Active Recovery (Power Z1, HR Z21, RPE <2).

Sample Day 4
1:15:00
Endurance Day

WU: 10 minutes working at Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
-------
MS: Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal. Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: 10 - 15 minutes of easy pedaling at Active Recovery (Power Z1, HR Z21, RPE <2).

Sample Day 5
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 Active Recovery (Power Z1, HR Z1, RPE <2) today, take it easy and look at the scenery.

Sample Day 7
1:15:00
Endurance Day

WU: 10 minutes working at Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
-------
MS: Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal. Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: 10 - 15 minutes of easy pedaling at Active Recovery (Power Z1, HR Z21, RPE <2).

Sample Day 9
1:00:00
Sweet Spot Training (SST)

WU: 15 minutes working at Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
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MS: SST Intervals. On the trainer, out on the road, or in a group, SST intervals are part of our continued effort to build and maintain base. Complete 2 x 15-minute intervals in the "Sweet Spot" zone (89% - 92% of FTP, Power Z3.5, Heart Rate Z3.5, RPE 3-5) with 5 minutes of recovery between intervals.
Ride all other time in Endurance Zone (Power Z2, HR Z2, RPE 2-3).
Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: 10-15 minutes of easy pedaling at Active Recovery (Power Z1, HR Z21, RPE <2).

Sample Day 10
1:30:00
Endurance Day

WU: 10 minutes working at Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
-------
MS: Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: 10 - 15 minutes of easy pedaling.