Biking – 8 week Gran Fondo Performance Program – BEGINNER

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This 8-week program is designed for beginner level cyclists (who have jobs, families and other life commitments) who want to train for a specific ½ distance (roughly 60km) Gran Fondo as their season goal.

This program can only be accessed by members. Become a member of the Endurance Hub: Endurance Hub, monthly or Endurance Hub, annual

This 8-week program is designed for beginner level cyclists (who have jobs, families and other life commitments) who want to train for a specific ½ distance (roughly 60km) Gran Fondo as their season goal. This program will require 6-12 hours per week and can easily be integrated with a Volt strength-training plan (available to B78 Endurance Hub members). You can expect to have 5-6 workouts per week as well as two strength-training exposures on most weeks. Throughout this 8-week program you may find terms that you are not familiar with. If this is the case, please refer to the program appendix available in the B78 Endurance Hub programs section. If you have taken a break and are just starting back to a regular training routine, we recommend completing the 4-week Maintenance/Off-Season Program. This program can be found in the B78 Endurance Hub program section. We wish you the best of luck with your training.

Pre-Requisites

Athletes taking part in this program can be new to riding. No pre-requisites required. Athletes should also consider doing the 4-week Maintenance/Off-Season program to start or the 8- week General Preparation program for beginners.

Programs to follow this one

There are several great programs you can use to continue on from this one. You can try the General Preparation Program or you can try the Gran Fondo Advanced Program for longer events.

Other things you should know

All of the bike sessions have been designed for outdoor riding but can easily be duplicated indoors. If you are planning to ride indoors, please keep the main set the same but scale the warm-up and cool down to 60-70% of the written duration. The Volt strength-training platform will often prescribe three workouts for the week. You will only do the first two. During the strength sessions choose one of the warm-up routines. Please avoid any of the finishers with the exception of the core workouts, which you can add if you please. During this program you will build for 7 weeks and finish off with a tapering week to get ready for the event.

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