Axel Merckx Granfondo Training Plan

Average Weekly Training Hours 04:02
Training Load By Week
Average Weekly Training Hours 04:02
Training Load By Week

This 12 week program will prepare you for the Axel Merckx Ganfondo Penticton or any similar event.

Sample Day 2
1:30:00
Respiratory Control in Recovery - Hill Climbs

Time Goals:
Cortofondo: 3 reps
Mediofondo: 5 reps
Granfondo: 7 reps

Goal: developing a stronger respiratory system in recovery through controlled breathing

Warm Up: 10mins steady state spin at normal cadence. You will need to ride your way to a steep hill that has a flat area OR descent following it.

Main Set:
Protocol: Climb a steep hill ensuring you hit about 8/10 exertion - ideally about a 3-5min climb. Once at the top you are going to take BIG, DEEP, SLOW breaths for 2 mins while you recover on the flat/descent. really fight for the control!! Return to the start and repeat for the alloted quota.

Cool Down: 10 min easy spin

This is any easy one to simulate on a trainer!!

Sample Day 3
0:34:59
Your choice

This is your choice to participate in something that increases your HR off the bike - get to gym and jump on the eliptical machine, play tennis, rollerblade, hike, ........ the options are endless. Only parameter is that you hold a steady effort for a minimum of 35 minutes.

Sample Day 3
0:19:59
Core workout

http://tinyurl.com/cv7och9

Sample Day 4
1:00:00
Sustained Cadence

Time Goals:
Cortofondo: 60min total
Mediofondo: 70min total
Granfondo: 80min total

Goal: riding with stable HR while working on your pedal co-ordination.

Warm Up: 10min easy spin on flat terrain at your normal cadence.

Main Set: Holding stable HR (around 6 out of 10 effort)
Slowly increase cadence to 5-10 above your normal rpm and HOLD IT!!

Cool Down: 10min easiest gear spin

Sample Day 6
1:30:00
Group Ride

Goals: develop comfort in riding with groups of people and learning to signal on the bike.

Parameters: Join a local group, or get all your friends together, and head out for a sociable ride.

Warm up: 10mins easy spin to start
Cool Down: 15 mins easy spin

Cortofondo - 60min riding time
Effort: 6/10
Mainly flat terrain in order to keep exertion LOW on the hills

Mediofondo - 80mins riding time
Effort - 7/10
Undulating terrain with some smaller climbs that you feel you can settle on and plod your way up!

Granfondo - 150 mins riding time
Effort - 7/10
Undulating terrain with some smaller climbs that you feel you can settle on and plod your way up!

Sample Day 7
1:30:00
Ride Structural - Attacking Climbs

Goals: Feeling STRONG on the bike with strong climbing efforts

Parameters:
Undulating terrain - every climb you have to slowly build your exertion levels for the duration - start out easy and end up attacking over the crest to accelerate over the top.

Warm up: 10mins easy spin to start
Cool Down: 10 mins easy spin

Cortofondo - 40min riding time
Effort: 8/10

Mediofondo - 80mins riding time
Effort - 8/10

Granfondo - 120 mins riding time
Effort - 8-9/10

Sample Day 9
1:30:00
Ride Structural - Flat Time Trial

Goal - sustained effort with stable HR/exertion and cadence

Warm Up - 10mins easiest gear spinning at high cadence (+5 from normal)

Main Set:
Cortofondo - 30mins
Mediofondo - 45mins
Granfondo - 60mins

Protocol
On a FLAT route (trainer would be better) settle into your normal cadence with effort at 7/10. You then have to HOLD this output for required period of time!! If either 1) your exertion climbs to 8 or 9 out of 10, OR 2) you have to decrease your gear to keep exertion the same - end this set there and cool down.

Cool Down - 10 mins easy gear spin.

Balance Point Coaching Team
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Balance Point Racing

BalancePoint is a team of dedicated and experienced coaches specializing in physiologic assessments, technical coaching, and program design for all levels of endurance sport. With a strong emphasis on athlete education and an insatiable interest in exercise science, we are your guides on your athletic journey.  

Steeped in science, our unique method consists of 4 distinct features:  

  1. Physiologic Biomarker Assessments
  2. Custom training plans
  3. Technical raining sessions
  4. Communication