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12 Week Century, Gran Fondo Plan with Injury Prevention

Author

Melissa Ross and Tricia Davis

All plans by this Coach
No Ratings

Length

12 Weeks

Refund Policy

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.

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Plan Description

Training for an upcoming 100 mile century ride, a gran fondo or charity event should be fun and rewarding! This 12-week detailed workout plan will help you build properly right up to your event.

This plan is built for beginner-intermediate level riders who have minimal time to ride during the work week. Each week involves cycling, core, stretching and recovery workouts and tips from our certified coaches and physical therapist.

Instructions are included to calculate your individual training zones on week 2, with a field test. You can use heart rate or power or RPE for this program. Follow the daily workouts like stepping stones and get to your event feeling confident and strong. Planning ahead with daily workouts takes the guesswork out of training and helps you manage limited time.


For personal coaching, personalized plans, weekly feedback, consultation please email us: rosskillercoach@gmail.com triciakillercoach@gmail.com or visit www.killercoach.com

Good Luck and Happy Training!



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex4
6:58 hrs 5:00 hrs
Day Offx3
0:36 hrs 0:20 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
6:58 hrs 5:00 hrs
Day Off
0:36 hrs 0:20 hrs

Training Load By Week


Tricia Davis

Killer Coach LLC

If scientific, result based coaching is what you need, let us help you take your training to the next level. When time is tight you need proven strategies to make the best use of your time. USAT and USAC certified cycling and triathlon coach and Physical Ttherapist, Tricia Davis can build a simple and effective plan to reach your goals while preventing injuries.