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Gran Fondo Build Up - Beginner Plan

Author

Taylor Thomas

All plans by this Coach

Length

16 Weeks

Plan Description

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. While it's not necessary to have previous riding experience, it is advised that you gain some exposure to road riding before tackling this training plan.

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 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. While it's recommended that you establish your heart rate or power zones during this plan, you can also train by using Rate of Perceived Exertion-RPE. Use this chart to help you understand the workouts.

Rate of Perceived Exertion Scale = 1-10

Zone 1- RPE=1

Zone 2- RPE=2

Zone 3- RPE=3

Zone 4- RPE=4-5

Zone 5- RPE=6

Zone 6- RPE=7-8

Zone 7 (Max Effort)- RPE=9-10

For more information please visit Thomas Endurance Coaching

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
08:19:00 05:30:00
Day Off x2
00:17:00 00:45:00
Strength x1
00:37:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
Bike
08:19:00 05:30:00
Day Off
00:17:00 00:45:00
Strength
00:37:00 00:45:00

Training Load By Week


Taylor Thomas

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.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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