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athletes, cycling, willock, plaxton

Training Program for GranFondo Cyclists

Endurance Training Plan for one-day 90 to 140km ride / Fondo or GranFondo

by: Houshang Amiri

April 23, 2012

Use the training plan at your own risk. We do not recommend you use this general training program without consulting your medical doctor first. It is your full responsibility to make sure you are healthy and suitable for training and riding your bicycle. This general program may not fit your personal needs and may not offer any monitoring or adjustments to your personal development. At the Pacific Cycling Centre we offer a wide variety of individualized and custom training programs to fit your own needs and development. For more information on short and long term programs please visit us: www.pacificcyclingcentre.ca/services/shortterm.html www.pacificcyclingcentre.ca/services/default.html

Training notes: If you are planning to do the shorter distance use lower numbers for your weekly training hours, and for the longer distance use higher numbers as your weekly training target. You need to ride your bike at least 3-4 times per week in order to get in good shape to enjoy your big day ride. To know your training zones refer to perceived efforts chart: http://www.pacificcyclingcentre.ca/tips/default.html?d=trainingtips/2011/02/22/301/

Nutrition tips: Good nutrition and a balanced diet is a key to sustainability for long rides and recovery. Make sure you have enough food and drink during the rides (take more that you think you will need, but you don’t have to use it all). The recommended drink quota for every 30-45min is a 500ml bottle, and it is a good idea to add some low sugar electrolytes mix to the bottles. The first 30 minutes after each ride is the important window to eat and hydrate with high Glycemic food to restore muscle glycogen. This will enhance your recovery - a half litre of cold chocolate mike is a perfect addition.

Week 1 6-10 hrs
MON Make sure your bike is fully tuned and ready to ride
TUE 1-2 hrs
Easy ride in Zn 1 - use flat road
WED Rest Day
THU 1-2 hrs
Easy ride in Zn 1 - mix the ride with flat and some uphill, ride on your own comfortable pace going uphill
FRI Rest Day
SAT 2-3 hrs
Steady ride Zn 1-2 - ride in groups of 3-6 and get used to riding beside and behind other cyclists
SUN 2-3+ hrs
Steady ride Zn 1-2 - ride in group of 3-6 and get use to riding beside and behind other cyclists

Week 2 8-12 hrs
MON Rest Day
TUE 1-2 hrs
Easy ride in Zn 1 - use flat road
WED Rest Day
THU 1.5-2.5 hrs
Mix the ride with flat and some uphill, ride on your own comfortable pace going uphill
FRI Rest Day
SAT 2.5-3.5 hrs
Group ride mostly in Zn1 - keep climbs in Zn 3 make sure you recover for upcoming climb
SUN 3-4+ hrs
Key training goal of this ride is to cover 65-85km, most of the ride in Zn 1-2

Week 3 10-13 hrs
MON Rest Day
TUE 1.5-2 hrs
Recovery ride Zn 1
WED Rest Day
THU 2-2.5 hrs
Hilly ride, climbs in Zn 3, rest of the ride Zn 1
FRI Rest Day
SAT 3-4 hrs
Group ride - make sure not to go hard in this ride and keep it at Zn 1-2
SUN 3.5-4.5+ hrs
Key training goal of this ride is to cover 75-95km

Week 4 12-16 hrs
MON Rest Day
TUE 2-2.5 hrs
Easy ride Zn 1-2
WED Rest Day
THU 2.5-3 hrs
Hard training hilly ride - keep the climbs at Zn 3 and rest of the ride Zn 2, last 25min of the ride in Zn 1
FRI Rest Day
SAT 3.5-4.5 hrs
Group ride - make sure not to go hard in this ride and keep it at Zn 1-2
SUN 4-5.5+ hrs
Key training goal of this ride is to cover 85-120km

Week 5 11-14 hrs
MON Rest Day
TUE 1.5-2 hrs
Recovery ride Zn 1
WED Rest Day
THU 2-2.5 hrs
Hilly ride - climb in Zn 3, rest of the ride Zn 1
FRI Rest Day
SAT 3-4 hrs
Group ride - make sure not to go hard in this ride and keep it at Zn 1-2
SUN 3.5-4.5+ hrs
Key training goal of this ride is to cover 80-110km

Week 6 6-8 hrs
MON Rest Day
TUE Rest Day
 
WED

2-2.5 hrs Easy Ride Zn 2
 

THU

2-2.5 hrs
Hill ride-keep the climbs in Zn 2 Nothing hard in this ride
 

FRI Rest Day
 
SAT 4-5 hrs, key training goals of this ride
SUN Rest Day
Week 7 Tapering Week
MON Rest Day
TUES 1-1.5 hrs recovery ride Zn 1
WED Rest Day
THURS 2.25 hrs easy ride Zn 1-2
FRI 30-45 min easy spin Zn1
SAT YOUR BIG RIDE
SUN Rest

 


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