Training
To help you ride your best at Gran Fondo Hincapie, the expert coaches at Carmichael Training Systems have created a training plan specifically for the challenging course through the Blue Ridge foothills. With daily workouts for each week leading up to the ride, you’ll have the training you need to confidently ride with George.
Nine Week Training Plan
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| 1 | Rest Day | 3x15 min. SS (8 min. RBI) 90 min. | 3x12 min. SS (6 min. RBI) 90 min. | 90 min. EM | 60-90 min. EM | 4x12 min. SS (6 min. RBI) 150-180 min. | 120-150 min. EM |
| 2 | Rest Day | 3x15 min. SS (8 min. RBI) 120 min. | 90 min. EM | 3x12 min. SS (6 min. RBI) 90 min. | 60 min. RM | 4x12 min. SS (6 min. RBI) 150-180 min. | 150-180 min. EM |
| 3 | Rest Day | 3x10 min. SS (6 min. RBI) 120 min. | 90 min. EM | 3x10 min. SS (6 min. RBI) 90 min. | 60 min. RM | 4x10 min. SS (5 min. RBI) 210-240 min. | 180-240 min. EM |
| 4 | Rest Day | 60-90 min. EM | 60-90 min. EM | 60 min. RM | 60 min. RM | 90-120 min. EM | 90-120 min. EM |
| 5 | Rest Day | 2x20 min. T (8 min. RBI) 120 min. | 2x20 min. T (8 min. RBI) 90 min. | 60-90 min. EM | 60 min. RM | 2x30 min. T (12 min. RBI) 150-180 min. | 180 min. EM |
| 6 | Rest Day | 2x20 min. T (8 min. RBI) 120 min. | 60-90 min. EM | 2x15 min. T (7 min. RBI) 90 min. | 60 min. RM | 3x20 min. T (10 min. RBI) 150-180 min. | 180 min. EM |
| 7 | Rest Day | 2x15 min. T (7 min. RBI) 120 min. | 60 min. RM | 3x12 min. T (6 min. RBI) 90 min. | 60 min. RM | 3x20 min. T (10 min. RBI) 180-210 min. | 180-240 min. EM |
| 8 | Rest Day | 60-90 min. EM | 60 min. RM | 60-90 min. EM | 60 min. RM | 120 min. EM | 120-150 min. EM |
| 9 | Rest Day | 60-90 min. EM | 60 min. RM | Rest Day | 60 min. RM | Gran Fondo | 60 min. RM |
Training Time: 12+ Hours Per Week
RBI = Rest Between Intervals
SS = Steady State
The overall goal is to increase your lactate threshold by training at the edge of your aerobic/lactate threshold.
Tempo
While performing the tempo intervals you will want to stay in the saddle when you hit hills during your tempo workouts. This adds more pedal resistance and readies the connective tissues and supporting muscle groups before training heads into more explosive workouts. It is important that you try to ride the entire length of the tempo workout with as few interruptions as possible - tempo workouts should consist of consecutive riding at the prescribed intensity to achieve maximum benefit. Strategically placing tempo workouts into your training program has many advantages: Greater comfort while cruising on rolling terrain, better fuel utilization during long races or rides, increased capacity for more intense workouts, better power at moderate intensities, increased muscle glycogen storage capacity, and improved aerobic efficiency.
EM = Endurance Miles
This is one of the primary workouts for building an aerobic energy system that will increase your endurance capabilities. Expected benefits include: Increased size and strength in slow-twitch muscle fibers. Increased stroke volume from your heart.
RM = Recovery Miles
The goal is to speed the recovery process by riding at an easy pace at low resistance on flat terrain. Benefits include increasing blood flow to the muscles to help remove muscle soreness, reducing free radical build-up that cause muscle stress and damage. Studies have shown that active recovery at an appropriate pace leads to faster recovery than complete rest.
For more information on coaching, visit www.TrainRight.com or call 866-355-0645.