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1st Gran Fondo, Training Plan advice

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  • January 7, 2017 at 5:18 pm #26631
    rob39

    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.
     

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  • January 10, 2017 at 6:10 pm #884561
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    madcarew

    Ride your bike. Lots

    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 

    January 8, 2017 at 9:32 pm #884559
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    ianrobo

    Mungecrundle wrote:

    Mungecrundle wrote:
    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 

    January 8, 2017 at 9:24 pm #884557
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    Mungecrundle

    Work on getting your
    Work on getting your nutrition right. By which I mean feeding strategy whilst on the ride.

    January 8, 2017 at 8:54 pm #884555
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    ianrobo
    rob39 wrote:
    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.

    January 8, 2017 at 5:52 pm #884553
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    rob39

    Did 100 in August generally

    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

    January 8, 2017 at 8:24 am #884551
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    CXR94Di2

    ideally you need to ride 3-4

    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.

    January 8, 2017 at 2:15 am #884549
    0
    Leviathan

    A sportive is like a

    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.

    January 7, 2017 at 8:23 pm #884547
    0
    ianrobo

    whats the furthest you can do

    whats the furthest you can do now and how many hours a week can you committ to ?

     

    Do you have a HRM ?

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