Cycling: Amy's Gran Fondo 2016 Training Plan by Semi-Pro Cycling

Average Weekly Training Hours 09:06
Training Load By Week
Average Weekly Training Hours 09:06
Training Load By Week

This plan is for the Wiggle Amy’s Gran Fondo held on the Great Ocean Road in Victoria, Australia. The event takes place on Sunday 17 September 2017. The 3 distance options include; 120km Wiggle Amy’s Gran Fondo – The anti clockwise 2016 course that concludes with breathtaking views along the Great Ocean Road & finishes on the main street in Lorne. 65km Amy’s Gravel Fondo – A spectacular gravel event suitable for all riders using a non-technical yet challenging course through the rainforests of the Otway Ranges. Starting and finishing in Apollo Bay. 45km Otway Pork Amy’s Medio Fondo – Showcases the entire stretch of the picturesque Great Ocean Road from Apollo Bay to Lorne. This 7-14 hours a week program will get you ready to ride a personal best in the 110km Wiggle Amy's Gran Fondo. This 12 week training plan is built for anyone training with power, heart rate, or perceived exertion (RPE). It takes you through the final 12 weeks of preparation for the event. Building strength, power and muscular endurance to enable you to climb faster, and hold a higher pace on the flats so you don't get dropped from your group. A strength and mobility training portion of this plan is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress.

Sample Day 9
1:30:00
Torque Intervals

WU: Ride to training hill at 70% of FTP / 70-80% of Threshold HR / 2-3 RPE.
MS: 3 x 10 minutes blocks at 50-55rpm performed on a gradual climb at 85% of FTP / 85-95 of Threshold HR / 3-4 RPE. 2.5 minutes easy spinning between blocks.
CD: Finish time at 70% of FTP / 70-80% of Threshold HR / 2-3 RPE.

Sample Day 11
1:30:00
Big Gear Intervals

WU: 15 minutes building to 90% of FTP
MS: 5 Big Gear Intervals (Description in notes).
CD: Finish time at 70% of FTP / 70-80% of Threshold HR / 2-3 RPE.

Sample Day 13
3:00:00
Endurance Ride

WU and CD: No warm-up / cool down is required, session duration is total session time
MS: Ride at 70% of FTP / 70-80% of Threshold HR / 2-3 RPE. Focus on keeping cadence up to help develop efficiency

Sample Day 14
2:00:00
Sweet Spot

WU: 15 minutes building to 88% of FTP / 90-94% of Threshold HR / 3-4 RPE.

MS: 2 x 15 minutes at 88% of FTP / 90-94% of Threshold HR / 3-4 RPE. THIS IS NOT A ZONE 4 EFFORT, but more controlled.
5 minutes of easy pedalling in between.

CD: Finish time at 70% of FTP

Sample Day 16
1:30:00
Torque Intervals

WU: Ride to training hill at 70% of FTP / 70-80% of Threshold HR / 2-3 RPE.
MS: 4 x 10 minutes blocks at 50-55rpm performed on a gradual climb at 85% of FTP / 85-95 of Threshold HR / 3-4 RPE. 2.5 minutes easy spinning between blocks.
CD: Finish time at 70% of FTP / 70-80% of Threshold HR / 2-3 RPE.

Sample Day 18
1:45:00
Big Gear Intervals

WU: 15 minutes building to 90% of FTP
MS: 6 Big Gear Intervals (Description in notes).
CD: Finish time at 70% of FTP / 70-80% of Threshold HR / 2-3 RPE.

Sample Day 20
3:30:00
Endurance Ride

WU and CD: No warm-up / cool down is required, session duration is total session time
MS: Ride at 70% of FTP / 70-80% of Threshold HR / 2-3 RPE. Focus on keeping cadence up to help develop efficiency

Damian Ruse
|
Semi-Pro Cycling

Hi! I'm Damian, Head Coach at Semi-Pro Cycling.

I help cyclists to unlock their potential and become the best athlete you can be.

I do this with a methodical approach including detailed file analysis and communication to develop a training plan to meet your specific goals.