GFNCS: Gran Fondo Florida 12 Weeks Advanced

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach

Length

12 Weeks

Typical Week

1 Other, 8 Bike

Longest Workout

6:00 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

This 12 week plan is made for the advanced rider who is preparing for an event in the Gran Fondo National Championship Series. This plan focuses on all around fitness. This plan works really well for the Gran Fondo Florida, but again, can be used for all of the Gran Fondos in the series.

This plan is comprehensive and is built on hundreds of hours of power analysis, race comparisons, data capture and past successes of the athletes I have coached.

This training plan is made for cyclists who train with power, heart rate, or perceived exertion. We have provided testing protocol and explained how to set your training zones within TrainingPeaks. That will allow you to know exactly where you are starting with the plan and provide the correct information for testing in the future.

This is not a plan for the mediocre or pack filler. If you want to take it to the next level and ready to put in the work, then this is your plan. Be ready for some unique workouts, be ready for some hard workouts and be ready to do the workouts.

You'll need between 13 and 18 hours a week to play with in order to get all of the work done in this plan. This plan is appropriate for those training for the 60 or 100 mile distance.

Get this plan now and I know you'll enjoy the guidance, workouts and plan as it will bring more focus to your workouts and also let you in on the secrets to succeeding in the Gran Fondo National Championship Series!

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 12:16

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

1:15:00
AC Power Builders

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.
--------
MS1: Ride to a hill of 5% - 8% grade then do 3 x 90-second Hill Climb Intervals at MAX effort. Complete the first 75 seconds of each interval seated. Then stand and power the last 15 seconds. Recover for 3 minutes between intervals.
--------
CD: 15 minutes of easy pedaling at Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 2

1:00:00
VO2Max Short

WU: 20 Minutes working Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
--------
MS: VO2max Intervals. Find a long stretch of road where you can complete this workout without stopping or interrupting the interval efforts (Low grade hill/rise of about 1 mile works perfectly). Complete 3 x 3-minute VO2 Max Intervals at 110% - 120% of FTP (Power Z5, HR Z5, RPE 6-7) with 3 minutes rest between efforts. Discontinue intervals if efforts fall below FTP.
--------
CD: 15 minutes minutes of easy pedaling at Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 2

1:00:00
ALT B - 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.
--------
CD: 10 - 15 minutes of easy pedaling at Active Recovery (Power Z1, HR Z1, RPE <2).

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

Sample Day 4

1:00:00
Pre-Race Day Long

WU: 15 minutes in Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up your legs.
-------
MS: Pre-Race efforts are about opening up the legs and keeping the lactate processing plant sharp. As part of the Main Set do 1 x 10-minute Cruise FTP Interval (Power Z4, HR Z4, RPE 4-5). Focus on tomorrow’s race during the effort, breath deep and pedal smooth.
-------
Also, give me 2 hard sprints for 200m or so to get those legs pumped. Rest for 5-10 minutes between each.
-------
CD: 15 minutes easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2)

Sample Day 4

1:00:00
ALT B: Pre-Race Short

WU: 15 minutes in Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up your legs.
-------
MS: Pre-Race efforts are about opening up the legs and keeping the lactate processing plant sharp. As part of the Main Set do 3 x 90 seconds Hard Efforts (Power Z6, HR Z6, RPE >7). Rest for 5 minutes between intervals. Focus on tomorrow’s race during the efforts, breath deep and pedal smooth.
-------
CD: 15 minutes easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2)

Sample Day 5

4:00:00
Gran Fondo Race!

You are ready to win!

Here's your warm-up:

WU: 5 minutes at Endurance (Power Z2, HR Z2, RPE 2-3)

Then do 3 x 1-minute Fast Pedaling efforts.
Each effort is with a 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 efforts.

5 minutes easy.

Then a 5 minute ramp, gradually taking your wattage from Endurance (Power Z2, HR Z2, RPE 2-3) to FTP (Power Z4, HR Z4, RPE 4-5) in minutes 4 to 5. You should be flat out at your FTP in that last minute.

Then 5 minutes at Endurance (Power Z2, HR Z2, RPE 2-3).

Finally, do 1 x 3-minute effort at VO2 Max (Power Z5, HR Z5, RPE 6-7)

Then you are ready.

Finish with 5-10 minutes of easy pedaling and then line up to start your race.

GFNCS: Gran Fondo Florida 12 Weeks Advanced

$79.95 - Buy Now
_