34 Days to Gran Fondo Fitness

Average Weekly Training Hours 08:59
Training Load By Week
Average Weekly Training Hours 08:59
Training Load By Week

This 34 day training plan is designed for the recreational competitive cyclists to be on form to ride a Gran Fondo.

This is a 4+ week training plan for the competitive recreational cyclist to be on peak form for a demanding route. This plan is based on 8 hours a week to train +/- 2 hours. This program is built by highly educated, experienced, and skilled certified coaches with strong understanding of specificity, and overload stimulus principles. This training plan is based on research and knowledge of the event.

The periodization for this event is based on a 2 week "on" period, followed by a recovery period varying on the amount of overload. This periodization is based on prior success with Source Endurance athletes to prevent over training while providing the highest level of overload stimulus efficiency in training. Each trainign block gets harder each cycle with intervals changing in intensity as we get closer to your event. The cycles all head towards a peak cycle starting a couple weeks out form the event honing your fitness in preparation for your event dates.
These plans have intensity and zones based on a percentage of threshold. We know that certain percentages of threshold correlate to a desired intensity and overload stimulus. To gain the most fitness please follow the written workouts to the best of your ability in your specific zones based on your threshold. 40-60% of threshold = recovery zone. 60-75% of threshold = endurance zone. 75-88% of threshold = Tempo zone. 88-105% of threshold = Threshold zone. 105+% of threshold = Vo2 max zone. Zones may overlap and the feel may vary day to day. These percentages and ranges allow us to work with heart rate and Power zones.

Please email zallison@source-e.net with any questions.

Sample Day 2
0:40:00
Recovery Block

With 2 training weeks under your belt in a row you may be feeling the fatigue. Take these next few days easy to shed acute fatigue but keeping fitness. 
40 minute maximum ride time. 45-60% of threshold. A higher cadence can also reduce fatigue and increase efficiency on this ride.
This is the MOST IMPORTANT workout in your repertoire and is designed to facilitate recovery from a prior workout so that you may be better prepared for an upcoming workout.. It is crucial that you keep this cycling at the intensity specified by your consultant as going too hard may compromise your ability to attain the full benefits of a prior workout AND jeopardize upcoming workouts. Gearing should be light and terrain should be flat to slightly rolling.
Recovery pace, 60 minutes max today.

Sample Day 3
1:00:00
Endurance Ride

60-75% of threshold average for the ride. Endurance workouts are designed to develop your aerobic capacity, by keeping you working under your threshold. Be sure to stay controlled and within your intensity range. It is acceptable to come out of your prescribed heart rate or power ranges briefly for climbs, etc. but the majority of the ride should be within the prescribed workload. Focus on good pedaling technique during your ride. Keep your arms, hands and shoulders relaxed. Stay in the saddle as much as possible and if you are on your TT bike, in the aero bars. Regardless of your use of Power or Heart Rate, stay within the Endurance range.

Sample Day 4
1:15:00
Endurance, 8 minutes threshold

Endurance riding today. Stay within your specific training zones during the Endurance portion of your training. Incorporate Threshold intervals into today's training.
warm up 20-30 minutes at least
-
-
8 Minutes Threshold - 95-105% of threshold
3 Minutes easy spinning - 45-65% of threshold
repeat 3 times
10 minutes easy spinning 50-65% of threshold
repeat set one time (6 intervals total for the workout)
Finish ride time endurance pace

Sample Day 5
1:00:00
Endurance Ride

60-75% of threshold average for the ride. Endurance workouts are designed to develop your aerobic capacity, by keeping you working under your threshold. Be sure to stay controlled and within your intensity range. It is acceptable to come out of your prescribed heart rate or power ranges briefly for climbs, etc. but the majority of the ride should be within the prescribed workload. Focus on good pedaling technique during your ride. Keep your arms, hands and shoulders relaxed. Stay in the saddle as much as possible and if you are on your TT bike, in the aero bars. Regardless of your use of Power or Heart Rate, stay within the Endurance range.

Sample Day 6
2:00:00
Endurance, 8 minutes threshold

Endurance riding today. Stay within your specific training zones during the Endurance portion of your training. Incorporate Threshold intervals into today's training.
warm up 20-30 minutes at least
-
-
8 Minutes Threshold - 95-105% of threshold
3 Minutes easy spinning - 45-65% of threshold
repeat 3 times
10 minutes easy spinning 50-65% of threshold
repeat set one time (6 intervals total for the workout)
Finish ride time endurance pace

Sample Day 7
3:00:00
Group ride or Endurance ride.

Know the type of ride you are on and make sure it is in line with your training. A hard endurance paced ride vs a race ride. Both have their place but don't race a group endurance ride and don't plan a race ride for a steady endurance day.
Group rides increase your skills and efforts on the bike. You will probably go a bit harder than an endurance ride depending on the group but a group ride represents a fun overall endurance day on the bike. 60-78% of threshold is the goal for today's ride pushing your endurance abilities.

Sample Day 9
1:00:00
Endurance Ride

60-75% of threshold average for the ride. Endurance workouts are designed to develop your aerobic capacity, by keeping you working under your threshold. Be sure to stay controlled and within your intensity range. It is acceptable to come out of your prescribed heart rate or power ranges briefly for climbs, etc. but the majority of the ride should be within the prescribed workload. Focus on good pedaling technique during your ride. Keep your arms, hands and shoulders relaxed. Stay in the saddle as much as possible and if you are on your TT bike, in the aero bars. Regardless of your use of Power or Heart Rate, stay within the Endurance range.

Adam Mills
|
Source Endurance

Adam is Source Endurance coach specializing in mass start events for athletes of all abilities and Para. Road races, Mountain bike MTB XC, cyclo-cross (CX), criterium, time trials, enduro, ultra- enduro, gran fondos, and gravel of all sorts.

Adam's clientele includes everyone from beginner to professional. He utilizes the most advanced data analysis tools to interpret your power, heart rate and GPS data to ensure you stay on track and remain successful with your training.