GFNCS BSC,MD,FL - 8 Week Plan For Beg/Int Riders
Get ready for race season with this Gran Fondo National Championship Series training plan.
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GFNCS: FL, MD, Bicycling Spring Classic - 8 Week plan for Beg/Int Riders
This plan focuses on all around fitness. This plan works really well for the Florida, Maryland and Bicycling Spring Classic GF, but again, can be used for all of the Gran Fondos in the series. This training plan is made for cyclists who train with power, heart rate, or perceived exertion. We have provided an eBook on the first day of the plan that contains testing protocol and explains how to set your training zones within TrainingPeaks. That will allow you to know exactly where you are starting with the plan and provide the correct information for testing in the future. The plan is designed for the beginner to intermediate cyclist with 6 to 12 hours a week to train. This plan is appropriate for those training for the 30 or 60 mile distance. You have completed a few club rides and are starting to get comfortable riding in a pack. Don't worry if you have a little less time than that to train, you'll be able to adjust easily with my guidance tips at the beginning of each week. Make sure your following each days training, don't give up. This plan is hard but will make you faster! I know you are going to really do awesome! Go for it!
Workout #1: Custom
Welcome to your first week of training! ------ This training plan is designed to make cycling and training an enjoyable experience and provides structured workouts and tips to help you get in shape fast while learning how to handle your bike. ------ Make sure that you have read the attached document (click on the paperclip in the top right hand corner). It's important that you understand why you are doing the workout as well as just getting out there and doing it! The document also contains testing protocol. ------ Also be sure to check out the instructional video that explains how to set your training zones within TrainingPeaks. The video can be found here: https://youtu.be/nn4mVHpbBEM ------ Make it a great week!
Workout #2: Bike
Planned Time: 1:30:00
WU: (WARM-UP) 15 minutes starting with easy pedaling, and working up into your Endurance (Power Z2, HR Z2, RPE 2-3) by the end of the 15 minute warm-up. ------- MS: (MAIN-SET) Long ride with group or alone, focus on riding most time in Endurance (Power Z2, HR Z2, RPE 2-3). Also complete 1 x 40-50 minute TEMPO effort, focusing on keeping watts at Tempo (Power Z3, HR Z3, RPE 3-4). Try mixing your spin cadence during the Tempo effort by trading off between a faster and slower cadence throughout the interval. Terrain: Mixed.Cadence 85 - 105 (80 - 90 in Tempo) ------- CD: (COOL-DOWN) 10 - 15 minutes of easy pedaling.
Workout #3: Bike
Planned Time: 1:00:00
WU: 10 minutes working Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up your legs. ------- MS: Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice coming over the top and pulling through the bottom of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105. -------- CD: 10 - 15 minutes of easy pedaling.
Workout #4: Bike
Planned Time: 1:00:00
WU: 15 minutes of easy pedaling, working up into your Endurance by the end of the 15-minute warm-up (Power Z2, HR Z2, RPE 2-3). ------- MS: Long ride with group or alone, focus on riding most of the time in Endurance (Power Z2, HR Z2, RPE 2-3). Also complete 1 x 30-40 minute TEMPO effort, focusing on keeping watts at Tempo (Power Z3, HR Z3, RPE 3-4). During the Tempo interval add 5 x 20 second Bursts of Level 4 effort (Power Z4, HR Z4, RPE 4-5). Cadence 85 - 105 (80 - 90 in Tempo) ------- CD: 5-10 minutes of easy pedaling.
Workout #5: Custom
Relax. Watch TV. Take a walk. Stretch. Enjoy the day.
Accessing Your Taining Plan
Upon completing the your purchase here, you will receive a link to a PDF that will instruct you how to access your plan on Training Peaks.