Gran Fondo Plan

• Prepare for an ultra MTB race with climbing intervals, sweet spotting and simulation rides
• Includes a taper into your race and cycling specific nutrition guidance for long events

This six week 100 mile mountain bike race plan will prep you for a grueling 100 mile mountain bike race with gobs of Sweet Spot and Threshold plus a dab of anaerobic work during the week.

The weekends are full of long rides up to 8 hours with plenty of climbing that will give you a chance to test your fueling plans as well as your saddle fit! There's also plenty of low aerobic endurance work to help you build that mitochondrial density that will make you more efficient on race day.

Over the course of the six week training plan you'll ramp up your hours up steadily to handle the long day in the saddle. We've included some of our favorite workouts (Bursts, Sweet Spot, Criss-Cross & more) to help you prepare for a great race day!

Example Events are any of the NUE Series race including Cohutta, Mohican, Bailey Hundo, High Cascades and the Shenandoah 100 to name a few 100 milers.

• Ideal for Increasing aerobic fitness and power output during the off season
• Includes Sweet Spot Plans 1, 2, 3 + the appropriate rest weeks in between

You’ll start with a Field Test will set your training zones, especially sweet spot! A second test will measure your improvement after following the plan! Athletes can expect to increase their FTP by 5 – 20%! You’ll find the FasCat Wattage and Heart Rate Zones Sheet that in this plan that has the all important Sweet Spot Training Zone!

As the week’s progress, so will your time in Sweet Spot. Recovery weeks allow your body to soak up all the training so you can go to the next build even stronger. The last few weeks you’ll put the finishing touches on your ‘base’ and transition over to ‘race’ with this plan by bridging the gap between the two with Criss Cross Intervals and Over Unders.

• 12 wks of TT specific threshold intervals 
• Raise your threshold power output with VO2's
  
• Includes, Course Recons, a Taper into the Race + Leg Openers!

Our 40k time trial training plan includes time trial specific threshold intervals and 40K "Race Simulation" workouts. It's all about raising your threshold power output because that's how you time trial your fastest!

To do so there are TT intervals like we've described in this TT Training Tip. There are also VO2's and supra-threshold fatigue resistance Intervals (FRC's) designed to raise your power output. Got a local TT series or other training races on your calendar? You can replace race-effort workouts with actual races because there's nothing like pinning a number on your jersey for the most motivation. 

As a Training Plan athlete, you may want to add our Coaching Subscription to your Training Plan purchase. Our Coaching Subscription offers additional coaching services including monthly training plan adjustments, and power-file analysis. Click here to learn more. Sample Workout Gallery: