15 Week 6 Gap Preparation Program

Average Weekly Training Hours 08:37
Training Load By Week
Average Weekly Training Hours 08:37
Training Load By Week

Our 15-week program provides all the needed tools to prepare you to tackle 6 Gap Gran Fondo in Georgia. Our plan can be completed using POWER, HR or PERCIEVED EFFORT. In addition to 15 weeks of training, you will be assigned an Aeropro coach who will answer all your questions. Start-up, mid-term and end of program feedback is included to help keep you on track. Each week is designed to prepare you for the next and progress your fitness. The second half is specifically outlined to meet the demands of 6 Gap. This program is perfect for the following athletes: 1) Intermediate/Advance riders looking to prepare for mountainous terrain like 6 Gap 2) Gran Fondo preparation 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 120-150 minutes unbroken 4) Ability to complete an endurance ride of 5-7 hours in length 5) Prepared for the demands of 6 Gap and mountain terrain. 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 with the longest week closer to 12-15 hours. Plan Benefits: 1) 15-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

Sample Day 2
1:40:00
48.3TSS
Aerobic Extensive

WU:
10-15 min warm up, progressing to Zone 2
TARGET: HR build to Zone 2
CADENCE: Self selected with 4 x 1 minute Fast Pedals to wake up legs (95 rpm or more)
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MS1:
Ride prescribed time in Endurance zone
TARGET: HR/PWR middle/higher of Zone 2. 75-78% of threshold.
CADENCE: vary cadence
TERRAIN: Flat to rolling
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CD:
Cool down 5-15 minutes
TARGET: Zone 1/2
CADENCE: small chain ring

Sample Day 4
1:30:00
55TSS
Aerobic Extensive/Tempo

WU:
10-15 min warm up, progressing to Zone 2
TARGET: HR/PWR build to Zone 2
CADENCE: Self selected with 3 x 1 minute Fast Pedals to wake up legs (95 rpm or more)
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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
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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
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CD:
Cool down 5-15 minutes
TARGET: Zone 1/2
CADENCE: small chain ring

Sample Day 6
1:50:00
79.2TSS
Aerobic INTENSIVE

WU:
10-15 min warm up, progressing to Zone 2
TARGET: HR build to Zone 2
CADENCE: Self selected with 4 x 1 minute Fast Pedals to wake up legs (95 rpm or more)
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MS1:
Ride prescribed time in Endurance zone
TARGET: HR/PWR middle of Zone 2
CADENCE: 75/80 rpm, 1-2 gears harder than your norm
TERRAIN: Flat to rolling
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MS2
Ride prescribed time in Hard Tempo zone
TARGET: HR/PWR top end of Zone 4a hard tempo
CADENCE: your choice
TERRAIN: Flat to rolling
RECOVERY: 5 minutes before moving on to MS3
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MS3 is a repeat of MS2 no changes
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MS4:
Ride prescribed time in Endurance zone
TARGET: HR/PWR middle of Zone 2
CADENCE: 75/80 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 7
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 9
1:25:00
89.4TSS
Extensive/Cadence work

WU:
10-15 min warm up, progressing to Zone 2
TARGET: HR build to Zone 2
CADENCE: Self selected with 4 x 1 minute Fast Pedals to wake up legs (95 rpm or more)
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MS2 (2 x 30 minutes)
Ride prescribed time in Tempo zone
TARGET: HR/PWR hold lower/middle end of Zone 3
CADENCE: Work in 6 x 1 minute as follows: 30 second cadence 90 rpm, shift 2-3 gear easier cadence 95-100 rpm, shift 2-3 gears easier cadence 105 or more. After each go back to your self selected cadence.
TERRAIN: Flat to rolling
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CD:
Cool down 5-15 minutes
TARGET: Zone 1/2
CADENCE: small chain ring

Sample Day 11
1:25:00
55.8TSS
Aerobic Extensive/Tempo

WU:
10-15 min warm up, progressing to Zone 2
TARGET: HR build to Zone 2
CADENCE: Self selected with 4 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: 75/80 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 13
1:40:00
66.7TSS
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

Aeropro Coaching
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AeroPro Coaching

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.