Gran Fondo
Evergreen | Road Cycling | 12 Weeks | Coach: Mark Fenner
Browse Training Program
Wk 1 Getting started | THR Test
Getting started with the Gran Fondo Plan – understanding the schedule ahead, reading & understanding the training program, how to move sessions to suit your lifestyle & availability.
Wk 2 Over-Training, Missed Workouts, & Sickness | Base Phase
This week, we are going to look into the process of training adaptations and delve into the signs and problems of overtraining and look at methods for coming back from and getting over burnout.
Wk 3 Strength and Conditioning | Base Phase
This week, we are joined by our Strength and Conditioning guru Kate Perry once again, and we’re also joined with Ex-National Road Champion, Peta Mullens.
We will look at the different Strength & Conditioning Exercises using things we can take while we are travelling, so you can be 100% ready to take on any race you want to join.
Wk 4 Nutrition and Hydration | Recovery week
This week, we will be focusing more on making sure our Nutrition and Hydration are well optimised for your rides and events.
We’ve also got a great interview with Dean Clark (originally from Torq Nutrition Australia) to discuss how we should approach your nutrition strategy.
A key point to highlight is that we need to get this right in training, so come event day, taking bars, gels, & drink comes naturally & also so your body becomes familiar with absorbing carbs during your ride.
Wk 5 Bike Skills - Climbing on a Road Bike | Build Development Phase
This week, we’ll take a look at Biking Skills more specifically on Climbing Skills – you’ll need them for the big mountains in your Gran Fondo on a Road Bike.
We’re also going to tackle out of saddle techniques, in saddle techniques, strength and endurance.
Wk 6 Bike Skills - Descending on a Road Bike | Build Development Phase
In biking skills part 2, we are going to look at Descending on a Road Bike. A lot of people have fears on descents but this week, we can help you descend better with proper technique.
Wk 7 Mental Skills | VO2 Focus Week
This week, we are going to talk about Bike Setup – including proper position of the rider to avoid injury or issues along the line.
Wk 8 Bike etiquette | Recovery + Hill Climb Test
This week, we’ll be discussing the importance of vigilance, riding in a big bunch, rolling turns, keeping momentum on a climb in a bunch, and skills & etiquette when riding a bunch.
Wk 9 Mental Skills | VO2 Focus Week
The training for this week is Mental Skills Conditioning. Developing a “Mantra” that focuses on yourself only, for you to concentrate and have a better performance; taking out your worries, insecurities & anxieties during the event day.
Conditioning your mind is very essential for all athletes, especially before the event day or race day; for you to optimise the months of preparations and hardwork in training.
Wk 10 Bring It All Together Phase | Event Specific Phase
Three weeks more before the event! Prepare yourself up as the last weeks are important hence the strength and conditioning plan for you should be more focused!
Wk 11 Data review | Taper Week
This week, Coach Frenz will be reviewing and analysing a data file of a Gran Fondo event to show you what to look for & what we can learn from the data we collect on our rides & races.
Wk 12 Final Tips | Event week
We’re unto our last week before the event! Coach Fenz give you some final tips, reminders, and what to think about so you’re ready for the event. Goodluck!
NOTE: as you progress through your training program, you will see each week appear above – normally released weekly from when you’ve enrolled in the training program.
This Plan
If you are dreaming of riding a bike and climb hill after hill, Gran Fondo is the BEST training program you can get!
This is suitable for all classic events in Australia and around the world. This has been developed using training methodologies that have helped cyclists achieve their personal bests in events and races all over the World.
The very same structure and workouts have helped the IsoWhey SwissWellness team and master’s riders alike to dominate domestic racing and hit PB’s in Gran Fondo events all over Australia.
Each program comes with all the vital knowledge and skills advice each rider will need to complete the event. This information is accessed via the FTP Training HUB where there is a huge amount of both video and written information. We have advice from leading experts and professional riders on how, what and why. We have videos on climbing and descending to make sure you have the skills. There is strength and conditioning/stretching with some of the best in the business, nutrition, and hydration, and ride analysis and strategies to really get you the very best outcome on the event day.
If you really want to line up and be the very best you can be then sign up and get started on the journey to becoming fitter, faster, and stronger than you ever thought possible.
[memb_hide]EXPLAINING TO NON CLUB MEMBERS HOW TO GET ACCESS – BUY CLUB MEMBERSHIP[/memb_hide]
[memb_has_any_tag tagid=1841 not=”not”]NOTE: To get access to this training program, simply purchase a CLUB membership & you’ll have full access to this training program + more.
[/memb_has_any_tag][memb_hide]BUTTON TO NON CLUB MEMBERS HOW TO GET ACCESS – BUY CLUB MEMBERSHIP[/memb_hide][memb_has_any_tag tagid=1841 not=”not”]
Join the FTP Training CLUB
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- 6 hour training availability
- 9 hour training availability
- 12 hour training availability
- PDF Training Program
- Written in your Today’s Plan Calendar (CLUB Plus members)
✓ 18 yrs +
✓ Beginner right through to immediate skill level
✓ Any Gran Fondo riding goals – peaks challenge & hill climbs
✕ Expert – we recommend 1:1 Coaching
✕ Pro athlete – we recommend 1:1 Coaching
- If you’re a CLUB member, click on the ‘Enrol’ on this page.
- Once complete, you’ll be taken to a confirmation page.
- When you come back to this page (or refresh it) you’ll have immediate access to week 1 & your training program will officially START THIS COMING MONDAY 7AM SYDNEY TIME.
- Each following Saturday you’ll be given access to that upcoming week of training program & content to focus on for that week.
What gear do I need?
At a minimum – a heart rate monitor & a cycling head unit.
We prefer using a power meter over a heart rate monitor – but both can work.
Access your plan
NOTE: as you progress through your training program, you will see each week appear above – normally released weekly from when you’ve enrolled in the training program.
Meet Your Coaches
Mark Fenner
(Fenz)
I’ve been involved with cycling since I was 10 years old. My passion for cycling has led me to race both road and mountain bikes in England and Europe, which led me into learning more around the science behind the sport. I love helping others achieve their absolute best – I’ve lectured Sports and Exercise Science, Anatomy and Physiology in England, been an outdoor educator and motivator at The Scots College and have received several qualifications from degrees to certificates.
Have a Question?
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