This is a 16 week plan designed for those riders with a goal of being competitive at the Gran Fondo discipline. 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 ample experience completing longer endurance road rides. You'll also need access to a heart rate monitor or power meter to carry out the of the workouts and long 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 at the front of the pack. 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
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 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.
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
Plank: 3x30 sec.
Leg Raises: 3x8
Easy 15-20 min warm up Z1/2. Then 20 minutes in Z4. Finish with easy cool down.
Ride for 3 hours on gently rolling terrain. Stay below Z4.
Ride rolling terrain in Z2 & Z3.
WU:20 minutes in Z2
Main Set: 3x8 minutes @ 85-90% threshold w/ 3 minutes recovery in Z2 between sets.
CD: Remainder in Z2.