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  • Week 10: July 29

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    The Vancouver Sun
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    The document outlines a weekly training plan with three sessions: 1) A clinic focusing on dynamic activation exercises and an easy ride with questions at the end. 2) An intensity session with an all-out dynamic ride followed by an easy ride repeated 6-8 times. 3) A long ride of over 4 hours to break past previous benchmarks as training builds up to an upcoming GranFondo event. The coach's comments encourage incorporating strength exercises and note that breaking the 4 hour mark is a result of tremendous effort as training culminates to this point.

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    Granfondo training, Vancouver Sun

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    The document outlines a weekly training plan with three sessions: 1) A clinic focusing on dynamic activation exercises and an easy ride with questions at the end. 2) An intensity session with an all-out dynamic ride followed by an easy ride repeated 6-8 times. 3) A long ride of over 4 hours to break past previous benchmarks as training builds up to an upcoming GranFondo event. The coach's comments encourage incorporating strength exercises and note that breaking the 4 hour mark is a result of tremendous effort as training culminates to this point.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
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    180 views1 page

    Week 10: July 29

    Uploaded by

    The Vancouver Sun
    The document outlines a weekly training plan with three sessions: 1) A clinic focusing on dynamic activation exercises and an easy ride with questions at the end. 2) An intensity session with an all-out dynamic ride followed by an easy ride repeated 6-8 times. 3) A long ride of over 4 hours to break past previous benchmarks as training builds up to an upcoming GranFondo event. The coach's comments encourage incorporating strength exercises and note that breaking the 4 hour mark is a result of tremendous effort as training culminates to this point.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
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    Week 10: July 29

    Introduction Start up and review last week 5min Set the groundwork for session today 10min 0:15

    Warm-up

    Physical, Skills, Riding Sense Holes & Hops Side-by-side paceline 20min Rotating paceline 20min

    Cool-down

    Post Ride

    Session 1: CLINIC

    Dynamic activation 7min Easy ride 6min Break 2min 0:30

    Easy ride 15min

    Questions, discuss upcoming week 5min

    Session 2: INTENSITY

    Session 3: LONG RIDE

    Other Training Coach's Comments

    1:10 1:25 1:30 Ride all-out Dynamic for 2min, activation then ride Easy ride 10min easy 3-4min. 28min Easy ride Repeat that 20min 6-8 times 0:30 1:02 1:30 Long slow Easy ride Easy ride distance 20min 10min 4h00min 0:20 4:20 4:30 Incorporate some lunges, step-ups, and squats into the program for the next few weeks. Youll reap the rewards in the climbing part of the GranFondo in a few short weeks. This is the first week we break through past the 4 hour mark for a single session. Take this as a huge benchmark and the result of a tremendous effort. Everything is building up to this step in the culmination of all the work.

    13 My First Fondo Training Guide 2013 Powerful Good Society

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