GFNCS BSC,FL,MD - 12 Week Plan For 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 - 12 Week Plan for 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. This plan is comprehensive and is built on hours of power analysis, race comparisons, data capture and past successes of the athletes I have coached. You are going to have to be ready for VO2 efforts, big gear work, hard accelerations, and of course you'll need the threshold power and muscular endurance to get you to the finish line in the front group. This is not a plan for the mediocre or pack filler. If you want to take it to the next level and ready to put in the work, then this is your plan. Be ready for some unique workouts, be ready for some hard workouts and be ready to do the workouts. You'll need between 8 and 12 hours a week to play with in order to get all of the work done in this plan. This plan is appropriate for those training for the 60 or 100 mile distance. Get this plan now and have your best gran fondo yet!

 

Sample Workouts:

Workout #1: Other

Week 1 is about getting on the bike and beginning to build some muscular adaptation to cycling and base endurance.

Workout #2: Custom

Welcome to your first week of training for the your upcoming Gran Fondo! ------ As you progress through this plan you'll be challenged and it will not come easy but when the day comes you'll be more than prepared for the race. ------ This training plan, if you follow it well, will bring you to a high level of fitness and also prepare you with some incredible muscular strength, muscular endurance and brutal VO2 max workouts all designed to make your gran fondo the most best ever! ------ 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. ------ Also each weekend you’ll see two workouts. One is labeled as the ALTernative workout. This is to be done in case of bad weather forcing you inside or if you need a shorter workout. It is NOT meant for you to do both workouts on the same day. Choose one. ------ 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 #3: Bike

Planned Time: 1:15:00

WU: 10 minutes working at 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. Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105. -------- CD: 10 - 15 minutes of easy pedaling at Active Recovery (Power Z1, HR Z1, RPE <2).

Workout #4: Bike

Planned Time: 1:15:00

WU: 10 minutes working at 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. Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105. -------- CD: 10 - 15 minutes of easy pedaling at Active Recovery (Power Z1, HR Z1, RPE <2).

Workout #5: Bike

Planned Time: 1:15:00

WU: 10 minutes working at 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. Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105. -------- CD: 10 - 15 minutes of easy pedaling at Active Recovery (Power Z1, HR Z1, RPE <2).



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. 

 

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