Training Program
Preparing you for the RBC GranFondo Whistler
Objective: 25 to 30 km/hour average speed ‐ Finish time in 4 to 5 hours
This 16 week training program will prepare you with the goal to average 25 to 30 km/hour and to finish the full 122 km course in 4 to 5 hours.
Over this 16 week program, you will build your fitness level, endurance and strength to complete the course with confidence
GranFondo Training Notes:
Thursday Intensity Rides will usually be about 60 to 90 minutes long. Each ride should always begin with a 10 to 15 minute warm up, followed by the prescribed workout for the day and finishing the total time (or distance) with a cool down of at least 10 minutes. These intensity workouts should be difficult and if you are wearing a heart rate monitor you should be working in zone 3 to 4 during the intensity pieces.
Any easy or long ride (Tuesday and Saturday) should be just that ‐
easy. Your heart rate should be low or in zone 1 to 2 if you are wearing a heart rate monitor.
To get the most out of your training, you should be using the following 5 heart rate zones. Each zone is calculated by using a percentage of either your heart rate max or lactate threshold. Every cyclist/person has a different max heart rate, depending on age, fitness level and experience. If you would like to know your heart rate zones, please consult an expert who can test you and educate you on how to use these zones in your training.
Definitions:
Hilly ride ‐ The best way to prepare for a ride is to mimic as close
as you can to the actual terrain. So if the program calls for a hilly
route, choose grades similar to what you will be riding on.
Rolling hills ‐ If the route calls for rolling hills, it means that you
get an easy day to relax a bit. Rolling hills still gives you a chance
to strengthen the muscles, without fatiguing them as much as the
higher grades. Look for a route with grades that are less than 5 or
6%.
Flat ‐ A flat route means that you get a day off of hills but it
doesn't mean the ride will be easy. Riding on flats gives you a chance to be working on pacing and maintaining a high cadence
(aim for 90 to 100 RPM). Try not to get too lazy on the flat routes as it can be easy to switch on autopilot.
Copyright © 2013 GranFondo Canada (a division of Toit Events Inc.). All Rights reserved.
Training Program
Preparing you for the RBC GranFondo Whistler
Zone 1 ‐ 65% to 75% of your max heart rate. It is important to spend most of your training in this zone to improve your Aerobic Threshold and build an aerobic base. All of your warm up and cool down portions (of the intensity ride) as well as your recovery rides but especially the long rides should be in zone 1 or 2 if it is hilly or a big headwind.
Zone 2 ‐ 75% to 85% of max heart rate. This zone is commonly referred to as the junk miles zone. Most athletes like to train in this zone because it is difficult enough that they feel like they are working hard but not difficult enough to be too painful. Try to spend as little time as possible in this zone as it does little to improve your endurance.
Zone 3 ‐ 85% to 90% of max heart rate. Training for short periods of time (3 to 10 minutes) with a recovery between each set will train your body to quickly "remove" lactic acid and will increase your lactate threshold.
Zone 4 – 90 to 95% of max heart rate. You will spend most of your intensity rides in zone 4 but you may also see these higher heart rates at the end of a hard intensity climb. Try to stay out of zone 4 on long rides as this heart rate zone is extremely taxing on your energy system.
Zone 5 ‐ 95% plus of max heart rate. Although, you won't be riding in zone 5 on the ride to whistler, doing a little bit of training in zone 5 will definitely help so you may aim to reach zone 5 on short bursts of speed (30 to 60 seconds).
Copyright © 2013 GranFondo Canada (a division of Toit Events Inc.). All Rights reserved.
TOTAL KILOMETRES
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SUNDAY
40 km or 1.5 hrs
Flat ride
Zone one
DAY OFF
25 km Zone one
DAY OFF
6 x (1 min single leg drills)
50 km or 1.5‐2 hrs
Flat ride
Zone one
25 km Zone one
Strength train, yoga or cross train
25 km hill intensity DAY OFF
3 x (4 min hill climb Zone three to four, 6min recover back down)
60 km or 2 hrs
Flat ride
Zone one
25 km Zone one
Strength train, 20 km Week 4 ‐ recover
yoga or cross train Zone one 110 km
Weekly Focus: Get 7‐9hrs of sleep every night so your body can recover quickly.
Strength train, yoga or cross train
25 km test
10 km time trial (mini timed race against yourself)
Zone four to five
40 km or 1.5 hr
Flat ride
Zone one
25 km Zone one
Strength train, 20 km Week 5
yoga or cross train Zone one
145 km
Weekly Focus: Drink one full water bottle for every hour on the bike.
Strength train, yoga or cross train
25 km intensity hill DAY OFF
4 x (6 min hill climb Zone four, 6 min recover back down)
70 km or 2.5 hrs
Hilly ride
Zone one to two
30 km
Zone one
Strength train, 20 km Week 1
yoga or cross train Zone one
85 km
Weekly Focus: Get a bike fit by a professional and schedule a tune up.
Strength train, yoga or cross train
25 km Zone one
6 x (30s single leg drills)
Week 2
120 km
Weekly Focus: Join a club or group ride to practice riding with more people.
Strength train, 20 km yoga or cross train Zone one
Strength train, yoga or cross train
Week 3
130 km
Weekly Focus: Build a solid base by keeping your heart rate low on long rides.
Strength train, 20 km yoga or cross train Zone one
DAY OFF
SATURDAY
DAY OFF
Copyright © 2013 GranFondo Canada (a division of Toit Events Inc.). All Rights reserved.
TOTAL KILOMETRES
MONDAY
TUESDAY
25 km Strength train, Week 6
yoga or cross train Zone one
155 km
Weekly Focus: Hill and sprint workouts during shorter rides will help build strength.
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Strength train, yoga or cross train
30 km speed intensity
3 x (4 min Zone four, 6 min recover)
DAY OFF
70 km or 2.5 hrs
Hilly ride
Zone one to three
30 km
Zone one
Week 7 165 km
Weekly Focus:
Eat 150‐200 calories every 45mins on the bike.
Strength train, 25 km
yoga or cross train Zone one Strength train, yoga or cross train
25 km hill intensity DAY OFF
5 x (6 min hill climb, 6min recover down)
Zone four
80 km or 3 hrs
Big hill ride
Zone one to three
35 km
Zone one
Week 8 ‐ recover
130 km
Weekly Focus:
Maintain 85‐95rpm as much as possible during long rides.
Strength train, 20 km yoga or cross train Zone one Strength train, yoga or cross train
25 km speed DAY OFF
intensity
3 x (6 min fast Zone four, 6 min recover)
60 km or 2 hrs
Flat ride
Zone one to two
25 km Zone one
Week 9
180 km Weekly Focus: Learn how to change a tire. Practice it. Retest fitness.
Strength train, 25 km yoga or cross train Zone one
Strength train, yoga or cross train
25 km test
10 km time trial (compare your time with last month’s TT)
Zone four to five
DAY OFF
90 km or 3.5‐4 hrs
Big hill ride
Zone one to three
40 km
Zone one
Week 10
195 km Weekly Focus: Learn how to climb more efficiently.
Strength train, 25 km yoga or cross train Zone one
Strength train, yoga or cross train
30 km 1 x 45 to 60 min steady climb Zone three to four
DAY OFF
100 km or 4 hrs
Hilly ride
Zone one to two
40 km Zone one
Week 11
205 km
Weekly Focus:
Learn and practice proper nutrition before, during and after riding.
Strength train, 25 km yoga or cross train Zone one
Strength train, yoga or cross train
30 km speed intensity
2 x(10 min fast Zone four, 10 min recover)
DAY OFF
120 km or 4.5 to 5hrs
Hilly ride
Zone one to three
30 km Zone one
Copyright © 2013 GranFondo Canada (a division of Toit Events Inc.). All Rights reserved.
TOTAL KILOMETRES
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
20 km Strength train, Week 12 yoga or cross train Zone one
165 km
Weekly Focus:
Make any last changes to your bike, clothing or nutrition so you have time to experiment with the changes before the event.
Strength train, yoga or cross train
35 km hill intensity DAY OFF
2x(15min hill climb, 10min recover down)
Zone four
80 km or 3hrs
Big hill ride
Zone one to three
30 km Zone one
Strength train, 30 km Week 13
yoga or cross train Zone one
220 km
Weekly Focus: Schedule a bike tune up early before the rush.
Strength train, yoga or cross train
30 km 1x45‐60 min DAY OFF
steady climb
Zone three to four
130 km or 5hrs Hilly
Zone one to two
30 km Zone one
Strength train, 20 km Week 14 ‐ Taper
yoga or cross train Zone one
150 km
Weekly Focus: Learn how to ride steep downhills safely and quickly.
Strength train, yoga or cross train
25 km hill intensity DAY OFF
6x(6min hill climb Zone four, 4min recover down)
80 km or 3hrs
Hilly ride
Zone one to three
25 km Zone one
Strength train, 20 km Week 15 ‐ Taper
yoga or cross train Zone one
110 km
Weekly Focus: Eat healthy, get lots of sleep and allow your body to recover and peak for next week’s ride.
Strength train, yoga or cross train
DAY OFF
30 km speed intensity
3x(4min Zone four, 6min recover)
60 km or 2hrs
Flat ride
Zone one to two
DAY OFF
15 km Zone one
DAY OFF
Week 16 ‐ Event Week!
172 km
Weekly Focus:
Rest and prepare for the ride on Saturday.
20 km Zone one DAY OFF
10‐15 km easy spinning to loosen the legs Zone one
Copyright © 2013 GranFondo Canada (a division of Toit Events Inc.). All Rights reserved.