Grand Fondo/Century 12 Week Plan

Average Weekly Training Hours 09:45
Training Load By Week
Average Weekly Training Hours 09:45
Training Load By Week

by FasCat Coaching This plan is for an intermediate to advanced level Gran Fondo/Century who has loftier goals then just finishing. This rider is willing to push his or her limits during training and has 2 hours to ride per day mid-week. Training at this level will result in significant fatigue post workout. As such, willpower and mental fortitude will be required to complete the following workouts. During this event, this rider will attempt to stay with the fastest group he or she possibly can and has a goal of finishing the event in the fastest possible time. This training plan assumes you have a base of several weeks of consistent riding/training before it begins. The peak weekly hours are 15 hours and the longest ride is 5 hours.

Sample Day 2
1:00:00
Zone 6: Anaerobic Intervals

All out full gas Zone 6 or greater Anaerobic intervals, typical 30-120 seconds in length. See specific set directions

Sample Day 3
1:30:00
Tempo

Perform the Intervals by riding @ 80% of your race pace. You should feel like you are working but not "suffering". This is a great workout to build a solid aerobic foundation

Sample Day 4
1:30:00
Aerobic Endurance

Zone 2 Riding b/w 65-75% of Threshold Power and Heart Rate

Sample Day 5
1:00:00
Active Recovery

Designed to help flush the legs out after some hard rides. Keep the cadence high and roads flat. Zone 1 Power and Heart Rate.

Sample Day 6
1:30:00
Sweet Spot Intervals

Sweet Spot Training: 84 - 97% of your race pace. "Medium Hard" -- Harder than Tempo but not as hard as your race pace. Sweet Spot Wattage Zones 3/4

For more information about Sweet Spot Training please see:
http://www.fascatcoaching.com/sweetspotpartdeux.html

Sample Day 7
2:00:00
Aerobic Endurance

Zone 2 Riding b/w 65-75% of Threshold Power and Heart Rate

Sample Day 9
1:00:00
Zone 6: Anaerobic Intervals

All out full gas Zone 6 or greater Anaerobic intervals, typical 30-120 seconds in length. See specific set directions

FasCat Coaching
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FasCat Coaching

FasCat has over 14 years of experience coaching road mountain cyclocross and multisport athletes, mostly between of 30 - 60 years old. "Working men and women" that need balance and flexibility for whatever life throws at them. Before we design any training program we consult with the athlete first - how much time do you have to train - what do you have coming up?

We coach thru a custom designed training plan, monitor your progress thru your data and give feedback based on our expertise.