Week 12: August 12

Introduction Start up and review all the intermediate skills 15min General discussion of road sense and position 10min 0:25

Warm-up

Physical, Skills, Riding Sense

Cool-down

Post Ride

Session 1: CLINIC

Dynamic activation 7min Easy ride 6min Break 2min

Integrated skills and group riding 20min

Easy ride 25min

Questions, discuss upcoming week 5min

Session 2: INTENSITY

Session 3: LONG RIDE

Other Coach's Comments

1:00 1:25 1:30 Aim to Ride Dynamic 5km in 10activation 15min then Easy ride 10min ride easy 20min Easy ride 5min. Repeat two 15min more times 0:25 1:10 1:30 Long slow Easy ride Easy ride distance 20min 10min 4h30min 0:10 4:10 5:00 For the next few weeks, just maintain strength in the shoulders, back, upper body, and inner core. Hatha yoga for the next phase stays general and builds up in duration and intensity of the postures. Youre into the final push for training to make the main event. All your training culminates in the next two weeks of pushing your body to the limits. After this will be a realization of gains, and then the GranFondo.

0:40

15 My First Fondo Training Guide 2013 Powerful Good Society