GFNCS: Highlands & Golden,CO - Gran Fondo,MD 8 WK Advanced Plan
Get ready for race season with this Gran Fondo National Championship Series training plan.
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GFNCS: Highlands & Golden Gran Fondos, Gran Fondo Maryland - 8 Week Adv. Plan
This plan will get you ready for the repeated nature of smaller hills interspersed with some longer climbs. Be prepared to do climb after climb and feel strong at the end! This plan is made specifically for the Highlands, Golden, and Maryland Gran Fondos. This plan is for the beginner cyclist with 10-14 hours to train each week. It is made to progressively work all the energy systems so that you'll be able to survive the distance with endurance, get over the steep and climbs along the way.
Workout #1: Other
IMPORTANT: Watch the attached video on how to set your FTP in Training Peaks as this will allow you to continually update your training zones Follow this link for the video: https://youtu.be/nn4mVHpbBEM
Workout #2: Bike
Workout #3: Other
Welcome to your first week of training! You are going to love this plan! It's going to prepare you for the challenge of the hills, the mountains, the rough roads along with making sure you complete the event! You have a big task ahead to finish the 100 miles, but you can do it! It's a great goal something to shoot for along with just going out and enjoying the day! Let me introduce myself, I am Hunter Allen, the CEO/Founder of Peaks Coaching Group and proud sponsor of the Power Peaks Challenge Series. I'll be along with you in this adventure and I have put all of my years of coaching experience into this plan, so that you will achieve your goal! In 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 Gran Fondo. 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 FTP workouts all designed to make your ride the best yet! Do your best in each workout and listen to your body, at the same time remember that you have to push yourself to higher and higher efforts in order for your body to adapt and become stronger. NOTE: in the upper right hand corner of this box, you'll see a paper clip. Click on it and download the attachments. They'll help! Let me know if you have any questions and issues! Please email email@example.com and I'll make sure you are set!
Workout #4: Bike
Planned Time: 2:00:00
WU: Warm up for 20+ minutes of riding, starting out at PW:Level 1 or HR: Zone 1 and moving into PW: Level 2 or HR: Zone 2. During warm-up completed 3 x 1 minute efforts of “fast pedaling” at a 110 RPM cadence or above. MS#1 – Once warmed up, completed a 5 minute effort at your perceived threshold. This is a hard effort but not all out. Should be hard to breathe but not leave you breathless. Once complete, ride in your PW: Level 1 or HR: Zone 1 for 10 minutes, spinning and recovering then move to MS#2 MS#2 – TEST. Now that you are fully open and warmed up, let’s go for a killer 20 minute test result. Find a long stretch of road or preferably a low grade climb where you can ride for 20 minute without interruption. Set your lap function and KILL IT! Really go hard here, but don’t start too hard! A secret tip: hold back a little bit in the first 2-3 minutes then really push! Let your body prepare to handle the lactate generated by this type of effort. Make sure you are recording power, heart rate and or distance so we can measure results. CD: Spin for 15 easy minutes to shake off the pain!
Workout #5: Bike
Planned Time: 2:00:00
WU: 10-15 minutes working from Active Recovery training zone into Endurance with 2-3 x 1 minute Fast Pedals to wake up legs. ---------- MS1: Endurance ride. Set a pace at Endurance (PW: Level 2 / HR: Zone 2 / RPE: 2-3) and hold this pace for the next 1 hour. Within this hour, do a 10-12 second out-of-the-saddle burst every 3 minutes, targeting over 200% of FTP. Make sure cadence stays high. Vary terrain. --------- CD: 5-15 minutes of easy pedaling in Active Recovery.
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.