Cross training is great for working complimentary muscle groups, keeping you focused, and helps you look forward to your next ride. To cross-train you can swim, hike, hit the gym, run, kayak, or cross-country ski.
Download the training plans:
Caution! Consult your physician before using this or any training plan.
Any user of this training plan assumes the risk of injury. Appropriate care must be taken to ensure you and your equipment are in proper working order. The instruction and advice presented here are in no way a substitute for medical counseling.
The Big Idea…
If you are new to cycling your goal should not be to keep up to someone faster and more experienced than yourself. We want YOU to successfully complete the 2015 Prospera Valley GranFondo and feel like a million bucks at the finish line.
We have a 20-week training program for the 160km GranFondo route or a 12-week training program for the MedioFondo route. Both are designed for new to novice riders who want to improve their overall fitness and stamina and maintain an average speed between 22 and 25km per hour.
A Bit About These Training Plans…
We have decided to keep these training programs simple. We are counting on your passion for cycling and personal accountability on your part to reach your goal. Don’t sell yourself short. Ride with a group or join a local bike club. Surround yourself with people who will support you. We can’t force you to remain committed to this program but we can give you an awesome event on July 19, 2015 at which time you will celebrate your accomplishment!
Your busy lifestyle can affect your training schedule. If you miss one or two rides don’t panic, your legs will forgive you and pick up where they left off. Just get back into the swing of things with reasonable effort and return to your training schedule as soon as possible.
If you have to mix up the days a bit to tailor the plan to your life routine go right ahead! The most important part of these plans is steadily building your low-intensity endurance so make sure you remain committed to one steady distance ride a week. In these plans we have put the steady distance ride on Saturday.
Everyone has a different maximum heart rate depending primarily on age and level of fitness. It is important for you to know your maximum heart rate. If you do not know what yours is, take the time to consult with an expert who can quickly figure it out. Five-zone heart rate training is the primary tool used in this program to manage the levels of effort you are putting into each training ride. Each zone is based on a percentage of your maximum heart rate. If you would rather keep it simple, gage your efforts on a scale of one to five where one is easy and five is maximum effort.
Zone 1: 65% to 75% of your maximum heart rate. Keep most of your training here as it will improve your aerobic fitness. All warming up and cooling down as well your recovery and long rides should be done in this zone.
Zone 2: 75% to 85% of your maximum heart rate. Although it may feel like a good spot to train (a bit of effort but not too stressful) don’t waste time in this zone as it does little to improve your endurance.
Zone 3: 85% to 90% of your maximum heart rate. Train here for short periods of time with long recoveries between sets and you will increase your lactate threshold and see your endurance improve.
Zone 4: 90% to 95% of your maximum heart rate. You will not spend much time here during training. Be sure never to settle in this zone during long rides, you will burn out!
Zone 5: 95% up to your maximum heart rate. It cannot hurt to reach your maximum heart rate for very brief periods of time now and again. A little bit of training here will improve your overall cardiovascular fitness.