Betera Coaching Climber Sportif 16 Week 100 Mile Gran Fondo Plan

Average Weekly Training Hours 08:02
Training Load By Week
Average Weekly Training Hours 08:02
Training Load By Week

This plan is designed for the highly motivated rider looking to thrive in an upcoming Gran Fondo or Hard Climbing ride. . The plan assumes you train using either a heart rate monitor or power meter and that you are currently riding a minimum of 7 hours per week. The plan averages 5 rides per week and peaks at 12 hours.

For more information or questions about the plan email sarah@beteracoaching.com - www.beteracoaching.com

Sample Day 2
1:30:00
Endurance: Basic Ride 1

Try for a solid 1 - 1.5 hour ride today. Keep cadence high, at 85 - 95 rpm. Power should not exceed Zone 2 today.

It's OK if power or hits tempo on the occasional hill, but keep the ride focused on building endurance. Cool down with easy pedaling.

Sample Day 3
1:00:00
ACTIVE RECOVERY - Easy Spin Z1

MS: Today is an Active Recovery day targeting ONLY Zone 1. Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

Sample Day 5
1:30:00
Tune Up Ride

Warm up well for 20 -30 min. Then do 5 x's 30 seconds intervals at high cadence. Not worrying about power so much. 3 minutes in between each interval. Cadence needs to be higher than 100 rpm.

Ride easy 5 mins and then do one 3 -5 min effort right at your estimated 20 min power effort - this is not totall killer just a good solid effort to prep you for tomorrow.

Sample Day 6
1:00:00
Threshold Test

Warm-up: 10- 15 minutes adding 3 x 1 minute fast pedaling (100+ rpm), with 1 minute in between. Then 5 minutes VERY easy.

3 - 5 mins effort to open up your legs for the 20 min effort. THIS IS NOT AN ALL OUT EFFORT. Just enough to get you ready for the 20 minute test.

Easy riding for 5 -10 minutes.

20 Min Power Test
Find a fairly flat section of road without traffic lights or stop signs. Do not start out too hard! You want to set a pace that you can realistically hold for 20 minutes. The first 2 - 3 minutes should not feel that hard. The fatigue will start to set in after the first 5 minutes. Try to hold it for the entire 20 minutes. Really push yourself - those last 5 mins should hurt. No Drafting!




finish with a 10 - 15 minute easy spin

Or ride up to 2.5 hours today in zone 2 for a solid little training day.

Sample Day 8
1:00:00
Endurance: Basic Ride 1

Just ride easy and do not push it. Keep cadence high, at 85 - 95 rpm. Intensity should not exceed your tempo zone.

Sample Day 9
1:30:00
4x10 min Cruise Intervals 3x2 Vo2 max

WU:Get in 15 minutes warming up and let the legs spin.

MS: Do 4x10 minute Cruise intervals

These should be done at 90% effort or low level 4. 5 minutes rest between each.

3 x 2 minutes Vo2 Max Efforts with 2 mins rest between each.

The rest of your riding is just easy in zone 2 and 3.

CD: Easy 15minutes.

Sample Day 10
1:00:00
ENDURANCE Ride w lite climbing intervals

WU: 10-15 minutes adding 3 x 1 minute fast pedals to wake up legs.

Main Set:
Ride the rest of your ride in steady Endurance (Zone 3)
During this ride include 3 x 5 minutes @ 65-75 rpm in tempo zone.
---------
CD: 5-15 minutes of easy pedaling in Z1

Sarah Matchett
|
Betera Coaching

USAC Expert Level 1 Coach

Online Coaching, Group CompuTrainer Classes