Gran Fondo Build Up - Intermediate Plan

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

This is a 16 week plan designed for those riders with a goal of riding over 100 miles. It will take you through every phase from establishing a solid base, building up your endurance, as well as working on your top end speed. To take full advantage of this plan you'll need to have some experience completing longer endurance road rides. You'll also need access to a heart rate monitor or power meter to carry out the majority of the rides.

As you build your base fitness and extend your training rides you'll be working towards a goal of riding over 100 miles and finishing the ride comfortably. This plan includes at least 1 day off (Monday), as well as strength training, some interval work, tempo rides, and long rides on the weekends.

For more information please visit Thomas Endurance Coaching

Sample Day 2
1:00:00
Threshold Test - Heart Rate

Threshold test to establish heart rate training zones.
10 minutes easy warm up.
30 minute time trial at sustained max effort
20 minute cool down

Sample Day 2
1:00:00
Threshold Test - Power

Perform this test if you're going to be training with power.
This test is to be performed on a stationary trainer or relatively flat (no more than 2%-3%) course with no stops. For best results, focus on consistent maximal effort, not spikes in effort. You will use this number to establish your training Zones for power.
1.) 20 minute warm-up, which is just riding along at a moderate pace, about 65% of your max HR.
2.) Then do (3) fast pedaling efforts for 100rpm for one minute each with one minute between each.
3.) Then 3 minutes easy.
4.) Then Go for it - (1) 20 minute all out. Punch it and hold it! Make sure that you start at a high pace, but not so high that you die at the end. You should have a little in reserve to kick it to the finish line in the last minute. Use 95% of your 20 minute average power to calculate your FTP.
5.) Then 10 minutes easy.

Sample Day 3
0:30:00
Strength-lower body

Lunges: 3 sets of 8 per side.
Hamstring Curl: Using a stability ball or chair perform 3 sets of 8-10.
Squats: With light weight perform 3x8 reps
Burpee: 3x8
Plank: 3x30 sec.
Leg Raises: 3x8

Sample Day 4
1:00:00
1 hr. w/ 20 min. Z4

Easy 15-20 min warm up Z1/2. Then 20 minutes in Z4. Finish with easy cool down.

Sample Day 6
2:00:00
2 Hour Ride

Ride for 2 hours on gently rolling terrain. Stay below Z4.

Sample Day 7
1:30:00
1:30 Ride

Ride rolling terrain in Z2 & Z3.

Sample Day 9
1:30:00
1:30 Z2 Ride

1:30 in zone 2.

Taylor Thomas
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Thomas Endurance Coaching

Thomas Endurance Coaching offers one-on-one online coaching that includes athlete assessment, goal setting, individualized training blocks, and full workout analysis. By blending both the science and art of coaching, athletes receive not only the latest in data analysis but a genuine relationship with their coach. You can also choose from pre-built and custom training plans if you're looking for a more self-guided approach to your training.