10 week Fondo Plan
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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
For novice and intermediate cyclists looking to compete in a one to two day cycling event of 70-150km per day.
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
|
0:43 hrs | 3:30 hrs |
|
|
0:02 hrs | 0:25 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
0:43 hrs | 3:30 hrs | |
|
|
0:02 hrs | 0:25 hrs |
Sample Day 1
Goals: Feeling STRONG on the bike with strong climbing efforts
Parameters:
Simulate 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
Main Set:
maintain an easy to moderate HR and keep it as steady as you can. Every 15min, do a 5min build (increase the gear every minute until 5mins is up)
Cool Down: 10 mins easy spin
Effort - 8-9/10
Sample Day 2
Warm up: 10mins easy spin to start
Hold an effort of 6-7out of ten and keep it as steady as you can.
Cool Down: 15 mins easy spin
Effort - 7/10
Sample Day 5
Go to:
http://www.youtube.com/watch?v=aVct9di8wlE
Primary focus: TECHNIQUE
Secondary focus: Challenge yourself by mixing up the order.
1. Push-ups 10-30reps
2. Leg raises 60"
3. Push-ups 10-30reps
4. Pelvic thrusts 60"
5. Push-ups 10-30reps
6. Back extensions 90"-120" (switch between 6 beet kick, star fish, and sky divers every 15")
7. Side plank 60"
8. 90d sit-ups 60"
9. Other side plank 60"
10. Front Plank 60"
Sample Day 39
Goal: Functional stress on ALL systems- this one will hit your HARD
Warm up - 5mins easy gradual increasing HR
Main Set -
1 to 3 sets
Each set as;
15 secs ALL OUT (100% effort)
20 secs rest
repeat until you hit 9/10 exertion
Rest 5 mins between sets.
Cool Down - Balance of time