Cycling: Gran Fondo Prep - 16 Weeks - by KyleCoaching

Average Weekly Training Hours 08:19
Training Load By Week
Average Weekly Training Hours 08:19
Training Load By Week

This 8 week training program will prepare you with the goal to average 15 to 18 mph and to finish a full 80 mile course in 4.5 to 6 hours. Over this 16 week program, you will build your fitness level, endurance and strength to complete the course with confidence

Sample Day 1
1:00:00
16mi
30TSS
AR-W1: Active Recovery

Active Recovery (AR) is perhaps more difficult than a VO2max interval efforts. Research suggests that a body better recovers from a taxing training day when treated to a light and easy effort rather than lying on the couch. The key is LIGHT and EASY. Power, heart rate and your competitive spirit must remain low. Just spin the legs at a normal cadence (neither fast nor slow) at Do not place force on the pedals or allow lactate to build up in the legs. Basically, Spin at a rate that has enough resistance so you are not bouncing on the pedals but not so much that you create more lactate in your legs, regardless of the terrain. The goal is to preserve the "feel" for the legs and muscles, but to go really easy.

Sample Day 3
0:57:00
23mi
80TSS
SubLT-W2: Sweet Spot Training

After warming-up, start with a 5-minute "blow out" effort, pushing power to above threshold, and then recovering with 5 minutes of easy riding. Follow this with two 10-minute interals either at or just under threshold, keeping cadence at 90-100 rpm. Be careful not to start out too fast on these intervals. Take the first minute to build up speed. Rest for 5-minutes between intervals. Cool down.

Sample Day 6
3:00:00
46.8mi
180TSS
END-W8: Endurance "Ride with GPS"

Endurance efforts help to build the aerobic engine without creating a great deal of training stress on the body. The rate of perceived exertion varies, higher on the hills than on the flats, but you should be able to carry on a conversation with your riding partner throughout the entire effort, if on traffic-free roads. Time to be social on the bike!

Sample Day 7
3:15:29
50mi
180TSS
LOCAL-W2: Group Ride with Hill Repeats

Most group rides do not have a traditional warm-up, so I do not list one as part of the overall exercise. The intent is to work on drafting and being in close proximity of other riders. Do not spend a lot of time on the front. Pick you place in the pack and work on confidence. Group rides are a great place to work on your "on the bike" feeding. nutrition strategy? You should be eating a solid (Clif Bar etc) and a gel (Stinger / Gu) one of each per hour plus a bottle of water. I know this sounds a lot, but you need to practice eating and will absolutely be necessary during a race / fondo.

Sample Day 8
1:00:00
16mi
30TSS
AR-W1: Active Recovery

Active Recovery (AR) is perhaps more difficult than a VO2max interval efforts. Research suggests that a body better recovers from a taxing training day when treated to a light and easy effort rather than lying on the couch. The key is LIGHT and EASY. Power, heart rate and your competitive spirit must remain low. Just spin the legs at a normal cadence (neither fast nor slow) at Do not place force on the pedals or allow lactate to build up in the legs. Basically, Spin at a rate that has enough resistance so you are not bouncing on the pedals but not so much that you create more lactate in your legs, regardless of the terrain. The goal is to preserve the "feel" for the legs and muscles, but to go really easy.

Sample Day 10
1:03:00
23mi
80TSS
SubLT-W2: Sweet Spot Training

These can be completed at Haines Point or Fort Hunt. If the weather is not permissive do these on a training or in the BTC :-) After warming-up, start with a 5-minute "blow out" effort, pushing power to above threshold, and then recovering with 5 minutes of easy riding. Follow this with two 10-minute interals either at or just under threshold, keeping cadence at 90-100 rpm. Be careful not to start out too fast on these intervals. Take the first minute to build up speed. Rest for 5-minutes between intervals. Cool down.

Sample Day 13
3:30:00
53mi
180TSS
END-W8: Endurance "Ride with GPS"

Endurance efforts help to build the aerobic engine without creating a great deal of training stress on the body. The rate of perceived exertion varies, higher on the hills than on the flats, but you should be able to carry on a conversation with your riding partner throughout the entire effort, if on traffic-free roads. Time to be social on the bike!

Charles Kyle
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KyleCoaching

Road Cycling and Cyclocross training plans and coaching. For Pricing and Questions, please email me at chuck@kylecoaching.com

Our most popular are the $199 per month for individual coaching for road cyclists and cyclo-crossers. For those wanting a specific plan for an event or just a specific training goal, without the need for coach contact, these are available too. For more information email us at info@kylecoaching.com and check out our website www.kylecoaching.com