Gran Fondo Build Up - Beginner Plan
Author: Taylor Thomas
Length: 16 Weeks
Tags: cycling, road cycling
Typical Week: 2 Day Off, 5 Bike, 1 Strength
Longest Workout:
5:30 hrs
Author: Taylor Thomas
Length: 16 Weeks
Tags: cycling, road cycling
Typical Week: 2 Day Off, 5 Bike, 1 Strength
Longest Workout:
5:30 hrs
Gran Fondo Build Up - Beginner Plan
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
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
Perform a low intensity 1 hour ride. This ride can be completed on either a road or mountain bike, and should be ridden on a relatively flat course.
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.
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
Easy 15-20 min warm up Z1/2. Then 20 minutes in Z4 or RPE of 4-5. Finish with easy cool down.
Ride for 2 hours on gently rolling terrain. Stay below Z4 or RPE of 5 throughout.
Ride rolling terrain in Z2 & Z3 or RPE of 3-4.
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.