- News
- Reviews
- Bikes
- Accessories
- Accessories - misc
- Computer mounts
- Bags
- Bar ends
- Bike bags & cases
- Bottle cages
- Bottles
- Cameras
- Car racks
- Child seats
- Computers
- Glasses
- GPS units
- Helmets
- Lights - front
- Lights - rear
- Lights - sets
- Locks
- Mirrors
- Mudguards
- Racks
- Pumps & CO2 inflators
- Puncture kits
- Reflectives
- Smart watches
- Stands and racks
- Trailers
- Clothing
- Components
- Bar tape & grips
- Bottom brackets
- Brake & gear cables
- Brake & STI levers
- Brake pads & spares
- Brakes
- Cassettes & freewheels
- Chains
- Chainsets & chainrings
- Derailleurs - front
- Derailleurs - rear
- Forks
- Gear levers & shifters
- Groupsets
- Handlebars & extensions
- Headsets
- Hubs
- Inner tubes
- Pedals
- Quick releases & skewers
- Saddles
- Seatposts
- Stems
- Wheels
- Tyres
- Health, fitness and nutrition
- Tools and workshop
- Miscellaneous
- Tubeless valves
- Buyers Guides
- Features
- Forum
- Recommends
- Podcast
forum
1st Gran Fondo, Training Plan advice
Entered the Tour of Ayrshire Gran Fondo end of April, my 1st. 70 miles 4,000ft elevation. Need some advice on a training plan.
Entered the 45-49 age group 14-16 mph. Current average is 14 mph (hilly/rolling roads) would love to hit 15/16 mph. Anyone out their give some advice on a training structure, probably get out at the moment x1-2 per week with turbo sessions.
If you're new please join in and if you have questions pop them below and the forum regulars will answer as best we can.
Latest Forum Topics
Latest Comments
- David9694 4 sec ago
Herefordshire man fined after throwing parking ticket...
- OnYerBike 1 hour 20 min ago
I'm sure that sort of thing will come sooner or later. But presumably a key ingredient (and why you'd turn to a big brand like Fizik) is knowing...
- muhasib 1 hour 25 min ago
"the cost to rebuild the M25 junction 10/A3 Wisley interchange is £317 million. The project is expected to be completed in 2025. "
- mark1a 1 hour 49 min ago
I think they did, from memory back in the 70s/80s... haven't seen one for years though, our current milkman uses a standard van, albeit hybrid.
- kingleo 3 hours 3 min ago
I believe that straight forks that are used on carbon frames are more dangerous than the old steel forks because they are more rigid, the old steel...
- S.E. 3 hours 35 min ago
Yes, sleep apnea produces more CO... I'm not aware of any doping effect but what do I know....
- Gd29 5 hours 43 min ago
That's true enough. But doesn't address my point that the chainset you get as a replacement will not physically fit chainrings from the chain set...
- brooksby 6 hours 14 min ago
In all fairness, it almost certainly NEVER happened…
- mitsky 6 hours 34 min ago
1) I'd love to see anyone tell an EV driver that they shouldn't be on the road or move out of the way because they pay less VED....
Add new comment
8 comments
Ride your bike. Lots
riding for 2 hours and then doing hill repeats seated at low RPM (<60 rpm) is recommended for building up capacity to do repeated hills later in the ride. If you already do 14mph solo and are looking to do 16 mph in a bunch, you are probably already there. Doing a gran fondo in a bunch takes about half an hour off my solo time for a full century
Work on getting your nutrition right. By which I mean feeding strategy whilst on the ride.
Some of us don;t need to worry about that
Did 100 in August generally anything between 25 and 35 miles per ride but doing a 50 isnt a problem. Live in Ayrshire so hills hills everywhere. I do have a HRM
Then doing 70 should not be, as CR says mix your trainign up but keep a day free for a 3-4 hour quality endurance ride keeping in mainly HR Zone 2 which is basically comnfortable and feels like you can do it for ever.
Certainly when CR says does a 20min power interval, find a decent hill and do hill repeats up it and try and beat your time on each of them.
ideally you need to ride 3-4 times a week, a ride of 1-1.5hours tempo, a short 20 min ride with high constant power, a long ride 40-50miles with hills steady pace, and a 1 hour recovery ride slotted in if feeling heavy legged.
A sportive is like a chocolate souffle; whisk up the distance, then carefully fold in the elevation. But don't forget the elevation or your effort will fall flat on the day.
whats the furthest you can do now and how many hours a week can you committ to ?
Do you have a HRM ?