GFNCS: Gran Fondo Florida - 8 Week Beginner Plan

Average Weekly Training Hours 08:20
Training Load By Week
Average Weekly Training Hours 08:20
Training Load By Week

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 training plan is made for cyclists who train with power, heart rate, or perceived exertion. We have provided an eBook on the first day of the plan that contains testing protocol and explains 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.

The plan is designed for the beginner cyclist with 6 to 12 hours a week to train. This plan is appropriate for those training for the 30 or 60 mile distance. You have completed a few club rides and are starting to get comfortable riding in a pack. Don't worry if you have a little less time than that to train, you'll be able to adjust easily with my guidance tips at the beginning of each week.

Make sure your following each days training, don't give up. This plan is hard but will make you faster!

I know you are going to really do awesome! Go for it!

Sample Day 2
1:30:00
93.2TSS
ENDURANCE & TEMPO 1 x 50 (1:30) 10' CD

WU: 15 Minutes of easy pedaling, work up into ENDURANCE (Power Z2, HR Z2, 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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MS: (MAIN-SET) Ride with a group or alone, Complete 1 x 50 minute TEMPO effort, focusing on keeping watts at Tempo (Power Z3, HR Z3, RPE 3-4). Try mixing your spin cadence during the Tempo effort by trading off between a faster and slower cadence throughout the interval.
Terrain: Mixed.Cadence 85 - 105 (80 - 90 in Tempo)
Ride remainder of set at Endurance (Power Z2, HR Z2, RPE 2-3).
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CD: 10 Minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Sample Day 3
1:00:00
50.9TSS
ENDURANCE Day (1:00) 10' WU/CD

A very casual and good endurance ride. Enjoy the day!

WU: 10 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
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MS: Today is simple, ride prescribed time at ENDURANCE (Power Z2, HR Z2, RPE 2-3). Vary 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: 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2) .

Sample Day 4
1:00:00
63.9TSS
TEMPO 1 x 40 with FTP Bursts 5 x :20 (1:00) 10' WU/CD

WU: 10 Minutes of easy pedaling, work up into ENDURANCE (Power Z2, HR Z2, RPE 2-3) by end of 15 minute warm-up. Then complete 3 sets of 1-minute fast pedals with a 1-minute rest in between to open up legs.
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MS: Ride with group or alone, focus most time in ENDURANCE (Power Z2, HR Z2, RPE 2-3), as part of ride by completing 1 x 40 minutes TEMPO effort focusing on keeping watts in the TEMPO (Power Z3, HR Z3, RPE 3-4). During the TEMPO effort add 5 x 20 second BURSTS at your FTP (Functional Threshold Power)/LT (Lactate Threshold) (Power Z4, HR Z4, RPE 4-5). Cadence 85 - 105 (80 - 90 in Tempo)
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CD: 10 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2)

Sample Day 6
2:30:00
133.7TSS
ENDURANCE Day (2:30) 10' WU

READ my pre-activity comments for you. Super important!!!

WU: 10 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
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MS: Today is simple, ride prescribed time at ENDURANCE (Power Z2, HR Z2, RPE 2-3). Vary 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: 15 minutes of easy spinning at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Sample Day 7
1:00:00
50.9TSS
ENDURANCE Day (1:00) 10' WU/CD

A very casual and good endurance ride. Enjoy the day!

WU: 10 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
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MS: Today is simple, ride prescribed time at ENDURANCE (Power Z2, HR Z2, RPE 2-3). Vary 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: 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2) .

Sample Day 9
1:30:00
93.1TSS
SST 2 x 15 (1:30) 10' CD

WU: 15 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
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MS: SST Intervals. (SST=Sweet-spot Training).
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 (Power Z3.5, HR Z3.5, RPE 3-5) with 5 minutes recovery in-between, 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 Minutes at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2)

Sample Day 10
1:00:00
50.9TSS
ENDURANCE Day (1:00) 10' WU/CD

A very casual and good endurance ride. Enjoy the day!

WU: 10 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
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MS: Today is simple, ride prescribed time at ENDURANCE (Power Z2, HR Z2, RPE 2-3). Vary 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: 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2) .

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.

We have many service levels that we offer. Please see detailed descriptions on www.peakscoachinggroup.com We also consulting and provide custom coaching weekends.