Performance RBC GranFondo

Average Weekly Training Hours 10:07
Training Load By Week
Average Weekly Training Hours 10:07
Training Load By Week

A multidimensional training plan for cyclists that have specific event goals. Training to improve endurance and speed for a long distance cycling event.

Sample Day 1
1:30:00
18.64mi
Easy Ride

Steady state ride with an average heart rate of 75%

Sample Day 2
2:00:00
Steady State Ride

Keep cadence and speed constant for most of the ride. Try to keep heart rate between 75-80%

Sample Day 4
1:00:00
Resistance Training

Full body routine to maintain strength and prevent injuries. 2-3 sets of 12 -15 reps with 1 minute rest between sets.

Sample Day 5
1:30:00
24.85mi
90 Min Hill Ride

Varied terrain with a variety of moderate intensity hills, at least 5-7 hills repeats can vary in length and less than 10% grade. REpeats should be 5-10 minutes long

Sample Day 6
1:00:00
Resistance Training

Full body routine to maintain strength and prevent injuries. 2-3 sets of 12 -15 reps with 1 minute rest between sets.

Sample Day 8
3:00:00
37.28mi
Endurance Miles

Keep pace steady at 75-80% for most of the ride. You can alternate 3 minutes at 80-85% and 2 minutes at 75%.

Sample Day 9
1:30:00
9.32mi
Easy Ride

Steady state ride with an average heart rate of 75%

Shayla Roberts
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Evolution Coaching

Training plans for beginner and recreational athletes. Specializing in cycling, running, improved fitness and weight loss.
I help you get fit and lose weight. Affordable and personalized services with years of experience helping adults reach their fitness goals. You can improve performance and prevent injury with your own training plan. Training plans that can help you lose body fat, feel great and improve fitness. I help adults reach their goals at every age and ability. Reach your goals.