Gran Fondo Peak Fitness - On Sale! Use coupon Gofast to save 15%
Author
Brian Kall
All plans by this CoachLength
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
Sample Day 1
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
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
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
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
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
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
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