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Average Weekly Training Hours 09:29
Training Load By Week
Average Weekly Training Hours 09:29
Training Load By Week

This training plan is designed for the club rider or racer looking to complete or compete in, a gran fondo, or simply build their endurance and power to be in peak shape. 7 months of workouts to build your fitness to competition level. Strength workouts, recovery time, high intensity intervals, and endurance rides. Custom plans available as well.

Sample Day 1
0:45:00
AA- Phase One Strength Building

Frequency: 2-3 times a week Primary Exercises: Squats Deadlifts Lunges Body weight exercises such as planks, pushups, and core Do 20-30 reps per set using 40-60% of your 1 rep max (1RM) for each exercise. Complete 3-5 sets with 1-2 minutes rest between sets. The anatomical adaptation phase probably starts right about now for most cyclists - after you have transitioned from your season and usually after a break from formal training and racing. It takes place 1-2 months prior to the start of your off-season base training on the bike. The goal of this phase is to prepare the muscles for more loads and repetitions in the upcoming phases.

Sample Day 2
1:15:00
7x1 Attacks

This is an intense interval designed to increase aerobic intensity and endurance. After a good warmup, 15 - 20 minutes, go Zone 5 for 1 minute. Then recover for 4 minutes, getting your HR down to under 100bpm. Repeat 7 times.

Sample Day 3
1:00:00
1 Hour Tempo Ride

This ride is designed to build your endurance and physiological efficiency. After 20 minute warmup hold steady power output of 75% of threshold for 60 minutes. Cool down for 5-10 minutes

Sample Day 4
0:45:00
AA- Phase One Strength Building

Frequency: 2-3 times a week Primary Exercises: Squats Deadlifts Lunges Body weight exercises such as planks, pushups, and core Do 20-30 reps per set using 40-60% of your 1 rep max (1RM) for each exercise. Complete 3-5 sets with 1-2 minutes rest between sets. The anatomical adaptation phase probably starts right about now for most cyclists - after you have transitioned from your season and usually after a break from formal training and racing. It takes place 1-2 months prior to the start of your off-season base training on the bike. The goal of this phase is to prepare the muscles for more loads and repetitions in the upcoming phases.

Sample Day 5
1:00:00
1 Hour Tempo Ride

This ride is designed to build your endurance and physiological efficiency. After 20 minute warmup hold steady power output of 75% of threshold for 60 minutes. Cool down for 5-10 minutes

Sample Day 6
2:00:00
2hr tempo

Tempo ride at CP90. Should feel like 75% of max, best to ride on flattish course in order to maintain steady power, ie no coasting.

Sample Day 7
1:00:00
1 Hour Tempo Ride

This ride is designed to build your endurance and physiological efficiency. After 20 minute warmup hold steady power output of 75% of threshold for 60 minutes. Cool down for 5-10 minutes

Brian Kall
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Go Full Gas Performance Cycling Coaching

I offer custom and off the rack plans for riders of all skill levels whether you are targeting elite level racing or general fitness and speed. I love to communicate directly with my athletes and don't impose any time restrictions. Contact me at coach@gofullgas.com.