Author

Roy Foley

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Length

10 Weeks

Typical Week

2 Day Off, 1 Other, 5 Bike, 1 Strength

Longest Workout

4:30 hrs

Plan Specs

cycling road cycling intermediate masters time goal power based hr based strength base period

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Summary

Includes Structured Workouts

The basic 10-week plan Gran Fondo plan will provide the needed workouts to successfully complete a 50-100 mile event. The plan has most weekday workouts at 90 minutes with weekends reserved for longer rides. (HEART RATE BASED)

This program is perfect for the following athletes:
1) Intermediate riders
2) Those looking to complete 75/100 miles
3) 6-10 hours on average per week with a high of 15 hours during longest week

At the conclusion of plan athletes will come away with the following:
1) Re-set of custom training zones
2) Aerobic Intensive and threshold improvement
3) Ability to ride at tempo for 90 minutes unbroken
4) Ability to complete an endurance ride of 4-5 hours in length
5) Improvement of threshold

What athletes will need:
1) Open to new ideas and training
2) Uploaded able cycling computer
3) Heart rate or power meter.
4) Computer in order to view Training Peaks and upload ride information
5) Training time 6-10 hours of ride time and 1 hour of strength per week
6) Strength training

Plan Benefits:
1) 10-week training blocks set up to be completed using feel, heart rate or power.
2) Start-up coaching call or email (15-20 minute phone call)
3) Mid-point review upon request. Send us an email request and we will review your training
4) Endurance Custom Strength training program included
5) Discounted additional coaching consults as needed along the way.
6) End of plan coaching review
7) 6 coached rides for local athletes in San Antonio on the course

Stats

Training Load By Week

Training Load By Week

Average Weekly Training Hours: 08:33

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Focused on endurance driven sports coaching. Aeropro Coaching has the experience, technology and knowledge to work with any type of endurance athlete. We take a technology driven approach and break it down to the athlete level for anyone to understand. Our biggest asset is our ability to get athletes to do things they did not think was possible. We offer package plans up to Elite 1-on-1 coaching.

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Back to Plan Details

Sample Day 1

1:40:00

60.8TSS

Aerobic Extensive

WU:
10-15 min warm up, progressing to Zone 2
TARGET: HR build to Zone 2
CADENCE: Self selected with 3 x 1 minute Fast Pedals to wake up legs (95 rpm or more)
------
MS1:
Ride prescribed time in Endurance zone
TARGET: HR/PWR middle/higher of Zone 2
CADENCE: vary cadence
TERRAIN: Flat to rolling
------
CD:
Cool down 5-15 minutes
TARGET: Zone 1/2
CADENCE: small chain ring

Sample Day 3

1:30:00

55TSS

Aerobic Extensive/Tempo

WU:
10-15 min warm up, progressing to Zone 2
TARGET: HR build to Zone 2
CADENCE: Self selected with 3 x 1 minute Fast Pedals to wake up legs (95 rpm or more)
------
MS1:
Ride prescribed time in Endurance zone
TARGET: HR/PWR middle of Zone 2
CADENCE: 80 rpm, 1-2 gears harder than your norm
TERRAIN: Flat to rolling
------
MS2
Ride prescribed time in Tempo zone
TARGET: HR/PWR hold lower/middle end of Zone 3
CADENCE: your choice mix it up a bit during the ride with high and lower.
TERRAIN: Flat to rolling
-----
CD:
Cool down 5-15 minutes
TARGET: Zone 1/2
CADENCE: small chain ring

Sample Day 5

1:30:00

55.8TSS

Aerobic INTENSIVE

WU:
10-15 min warm up, progressing to Zone 2
TARGET: HR build to Zone 2
CADENCE: Self selected with 3 x 1 minute Fast Pedals to wake up legs (95 rpm or more)
------
MS1:
Ride prescribed time in Endurance zone
TARGET: HR/PWR middle of Zone 2
CADENCE: 80 rpm, 1-2 gears harder than your norm
TERRAIN: Flat to rolling
------
MS2
Ride prescribed time in Hard Tempo zone
TARGET: HR/PWR top end of Zone 3 hard tempo
CADENCE: your choice
TERRAIN: Flat to rolling
RECOVERY: 5 minutes before moving on to MS3
------
MS3 is a repeat of MS2 no changes
-----
MS4:
Ride prescribed time in Endurance zone
TARGET: HR/PWR middle of Zone 2
CADENCE: 80 rpm, 1-2 gears harder than your norm
TERRAIN: Flat to rolling
------
CD:
Cool down 5-15 minutes
TARGET: Zone 1/2
CADENCE: small chain ring

Sample Day 6

2:00:00

60TSS

Zone 2 Group Ride or Solo

This is a very simple ride you will get on bike and put in 90/120 minutes in Zone 2. This can be a nice steady group ride, coffee shop ride or solo. Keep it simple just endurance

Sample Day 8

1:40:00

61.7TSS

Aerobic Extensive

WU:
10-15 min warm up, progressing to Zone 2
TARGET: HR build to Zone 2
CADENCE: Self selected with 3 x 1 minute Fast Pedals to wake up legs (95 rpm or more)
------
MS1:
Ride prescribed time in Endurance zone
TARGET: HR/PWR middle/higher of Zone 2
CADENCE: vary cadence
TERRAIN: Flat to rolling
------
CD:
Cool down 5-15 minutes
TARGET: Zone 1/2
CADENCE: small chain ring

Sample Day 10

1:20:00

51.7TSS

Aerobic Extensive/Tempo

WU:
10-15 min warm up, progressing to Zone 2
TARGET: HR build to Zone 2
CADENCE: Self selected with 3 x 1 minute Fast Pedals to wake up legs (95 rpm or more)
------
MS1:
Ride prescribed time in Endurance zone
TARGET: HR/PWR middle of Zone 2
CADENCE: 80 rpm, 1-2 gears harder than your norm
TERRAIN: Flat to rolling
------
MS2
Ride prescribed time in Tempo zone
TARGET: HR/PWR hold lower/middle end of Zone 3
CADENCE: your choice mix it up a bit during the ride with high and lower.
TERRAIN: Flat to rolling
-----
CD:
Cool down 5-15 minutes
TARGET: Zone 1/2
CADENCE: small chain ring

Sample Day 12

1:40:00

56.7TSS

Extensive Tempo

WU:
10-15 min warm up, progressing to Zone 2
TARGET: HR build to Zone 2
CADENCE: Self selected with 3 x 1 minute Fast Pedals to wake up legs (95 rpm or more)
------
MS1:
Ride prescribed time in Endurance zone
TARGET: HR/PWR middle of Zone 2
CADENCE: You pick cadence
TERRAIN: Flat to rolling
------
MS2
Ride prescribed time in Tempo zone
TARGET: HR/PWR hold middle end of Zone 3
CADENCE: your choice mix it up a bit during the ride with high and lower.
TERRAIN: Flat to rolling
-----
CD:
Cool down 5-15 minutes
TARGET: Zone 1/2
CADENCE: small chain ring

B 1.2 Level 10 Week Event Prep Plan (HEART RATE BASED)

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