GFNCS: All Event Gran Fondo - 6 Week Beginner/Intermediate Plan

Average Weekly Training Hours 07:57
Training Load By Week
Average Weekly Training Hours 07:57
Training Load By Week

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 to intermediate 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
Classic Tempo Builders

WU: (WARM-UP) 15 minutes starting with easy pedaling, and working up into your Endurance (Power Z2, HR Z2, RPE 2-3) by the end of the 15 minute warm-up.
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MS: (MAIN-SET) Long ride with group or alone, focus on riding most time in Endurance (Power Z2, HR Z2, RPE 2-3). Also complete 1 x 40-50 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)
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CD: (COOL-DOWN) 10 - 15 minutes of easy pedaling.

Sample Day 3
1:00:00
Endurance Day

WU: 10 minutes working 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 (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.

Sample Day 4
1:00:00
Classic Tempo Builders w/ BURSTS

WU: 15 minutes of easy pedaling, working up into your Endurance by the end of the 15-minute warm-up (Power Z2, HR Z2, RPE 2-3).
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MS: Long ride with group or alone, focus on riding most of the time in Endurance (Power Z2, HR Z2, RPE 2-3). Also complete 1 x 30-40 minute TEMPO effort, focusing on keeping watts at Tempo (Power Z3, HR Z3, RPE 3-4). During the Tempo interval add 5 x 20 second Bursts of Level 4 effort (Power Z4, HR Z4, RPE 4-5). Cadence 85 - 105 (80 - 90 in Tempo)
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CD: 5-10 minutes of easy pedaling.

Sample Day 6
2:30:00
Endurance Day

WU: 10 minutes working 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 (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.

Sample Day 7
1:00:00
Endurance Day

WU: 10 minutes working 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 (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.

Sample Day 9
1:30:00
Sweet Spot Intervals (SST)

WU: 15 Minutes working 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: 10-15 minutes of easy pedaling.

Sample Day 10
1:00:00
Endurance Day

WU: 10 minutes working 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 (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.

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.