2020 Giro d'Italia Indoors
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! :)
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|
Sample Day 1
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 -
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
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
W/U: Quick and to the point - about 10min on the 'smart file"
#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
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
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
The climb isn't terribly steep or hard, but will require you to dig into that sweet spot for 20min!