Gran Fondo Peak Fitness - On Sale! Use coupon Gofast to save 15%

Author

Brian Kall

All plans by this Coach

Length

30 Weeks

Typical Week

1 Strength, 5 Bike

Longest Workout

5:30 hrs

Plan Specs

cycling road cycling

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Summary

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.

Stats

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

Brian Kall

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.

Back to Plan Details

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

Gran Fondo Peak Fitness - On Sale! Use coupon Gofast to save 15%

$300.00 - Buy Now