10 week Grandfondo Preparation Program

Average Weekly Training Hours 08:40
Training Load By Week
Average Weekly Training Hours 08:40
Training Load By Week

This Training Plan is an 10 Week plan designed to help build you up to doing a Gran-fondo of 80 or more KM. It assumes that you have a base of fitness before beginning the program, and will help you to fine tune your riding for a long day in the saddle. By taking you through 2 build phases, and a short taper for the event.

Zones referred to in the plan are based on Andy Coggans Power or Heart Rate Zones and are tested using a FTP test during weeks 1 and 4. (http://home.trainingpeaks.com/blog/article/power-training-levels)

Please contact me if you have questions about the program, I am available for training consultation. nicholasvipond@gmail.com

Sample Day 2
1:00:00
Road Endurance

WU: Ride zone 1 for 15min with a high cadence

WO: Ride at zone 2, on varied terrain. keep an eye on cadence and nutrition during the ride. Make sure you are drinking at least every 15min and as it gets warmer out you should be drinking one small bottle an hour, and eat whole food every hour of the ride on rides longer then 90 min.

CD: the last 15min of the ride should be zone 1

Sample Day 3
1:30:00
10min Endurance intervals Up/Down (Z2/3)

Warmup: Ride low intensity high cadence for 20min

Work Out: Ride 3x10min (each Interval should be 2min @ zone 2 2min at zone 3) with 5min Recovery between effort, . Rest is zone 1

CD: Ride Zone 2 for the duration, with high cadence 100+

Sample Day 4
1:15:00
Road Endurance (Cadence)

Warm Up: Ride 15min zone 1, with a high cadence

Workout: Ride at zone 2, on varied terrain. Today focus on your cadence, try to keep your cadence above 85rpm average for this ride.
Keep an eye on cadence and nutrition during the ride. Make sure you are drinking at least every 15min and as it gets warmer out you should be drinking one small bottle an hour, and eat whole food every hour of the ride on rides longer then 90 min.

Cool Down: the last 15min of the ride should be zone 1

Sample Day 6
1:30:00
FTP Test

Warm Up: Ride 30 min zone 1/2 with high cadence, include 3x1min fast pedal in the last 10 min

Test: Ride 5min interval all out, then 10min zone 1, then ride one 20min Time Trail . (ensure you have your power meter and or heart rate monitor on but don't pace for these intervals we want as hard as you can go for the duration) Use the data from these intervals for calculating your zones.

Cool Dow: 20min at zone 1

Sample Day 7
2:00:00
Road Endurance

WU: Ride zone 1 for 15min with a high cadence

WO: Ride at zone 2, on varied terrain. keep an eye on cadence and nutrition during the ride. Make sure you are drinking at least every 15min and as it gets warmer out you should be drinking one small bottle an hour, and eat whole food every hour of the ride on rides longer then 90 min.

CD: the last 15min of the ride should be zone 1

Sample Day 9
1:15:00
Road Endurance

WU: Ride zone 1 for 15min with a high cadence

WO: Ride at zone 2, on varied terrain. keep an eye on cadence and nutrition during the ride. Make sure you are drinking at least every 15min and as it gets warmer out you should be drinking one small bottle an hour, and eat whole food every hour of the ride on rides longer then 90 min.

CD: the last 15min of the ride should be zone 1

Sample Day 10
1:30:00
10min Endurance intervals Up/Down (Z2/3)

Warmup: Ride low intensity high cadence for 20min

Work Out: Ride 3x10min (each Interval should be 2min @ zone 2 2min at zone 3) with 5min Recovery between effort, . Rest is zone 1

CD: Ride Zone 2 for the duration, with high cadence 100+

Nicholas Vipond
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Summit-Consulting.ca

Summit Consulting was founded in 2003 in Ottawa by head coach Nicholas Vipond, with the goal of providing athletes the coaching and mental training skills they needed to perform at their best.