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2020 Giro d'Italia Indoors


Matthew McNamara

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4 Weeks

Plan Specs

cycling road cycling beginner intermediate advanced masters power based

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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! :)


Average Weekly Breakdown

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

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

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

Giro Stage 3: Before The Hammer

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

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

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

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

Giro Stage 7 - Nearly A Summit Finish

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