Browse More Plans

2020 Giro d'Italia Indoors

Author

Matthew McNamara

All plans by this Coach
No Ratings

Length

4 Weeks

Plan Specs

cycling road cycling beginner intermediate advanced masters power based

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

Plan Description

Tackle the 21 stages of the 2020 Giro D'Italia with this custom built program. Each stage features a precision built .erg file that replicates the days stage. From the Prologue to the High Peaks, this plan offers you the chance and challenge of completing a 3 week Grand Tour, albeit a bit smaller!

Workouts max out at 90 minutes, so you can get the work done and still have time to enjoy the rest of the day, or take a nap, whichever seems most appealing! :)



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:19 hrs 1:35 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
6:19 hrs 1:35 hrs
—— ——

Matt McNamara

Sterling Sports Group

So, You're thinking of hiring a coach but how do you begin to sort the wheat from the chaff? Well, I think street cred and experience matters. I've been developing as a coach for over 25 years thru competition, education and experience. I coach both power and heart rate, incorporate your life into your training plan, and put a lot of focus on skills and tactical development instead of just power numbers and HIT.

Sample Day 1

1:30:00
110.7TSS
Giro Stage 1: Prologue +

W/U: On you own and this is important, file is just the post prologue effort! The prologue is your warm up -
- Good 15-20min at good cadence and intermittent hard efforts of 30-90s. Be ready fosome snap and goood focused pedlaing and pacing -

Then GO!

Prologue is a 5Km effort on the erg file and/or using the Tempus Fugit terrain as your reference. It be paced as a MAXIMAL effort for the full 5k - but it's ONLY 5km - then load the erg program and follow that. Best if in a single file on your power meter so dont' reset your computer and start on The regular course timing - right at start of the 500m sprint segment - but your pacing 5km not 500m so remember that!

Sample Day 2

1:35:00
106.3TSS
Giro - Stage 2: Sprinters Delight

W/U: 20min building to some 1-1.5min efforts at 100% FTP

Work: 3 x 15's From 80-90% FTP - vary cadence from effort to effort
#1 - lower cadence muscle work
#2 - High cadence 'spin'
#3 - Self selected!!

Finish with 5min of fast pedaling above 105rpm and around FTP to blow the legs out

Sample Day 3

1:28:40
78.8TSS
Giro Stage 3: Before The Hammer

W/U: Quick and to the point - about 10min on the 'smart file"

Work
#1 3 x 10min - 1st 8min at 80-85% FTP, final 1min at 90-95% FTP

#2 2 sets of 6 x 30s at 105-115% FTP and 100+ rpm

Sample Day 4

1:26:00
100.2TSS
Giro Stage 4: Some Fast Rolling

W/U: Pretty short today - you may want to warm up ahead of this, although it's a 0.84 IF for the day, so not too horrible ;)

Sample Day 5

1:30:00
111.6TSS
Giro Stage 5: Mt Etna

Mix of efforts - a bit higher IF today - 0.86!
Notice the 30s fast pedaling before the start of the Etna climb - such fun!

Sample Day 6

1:30:00
95.7TSS
Giro Stage 6 - Transition Stage

The climb isn't terribly steep or hard, but will require you to dig into that sweet spot for 20min!

Sample Day 7

1:30:00
90.3TSS
Giro Stage 7 - Nearly A Summit Finish

$30.00 - Buy Now