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Gran Fondo training plan

Build your endurance and improve your fitness for the longer efforts required in your upcoming event with the Gran Fondo training plan.

Plans starting from $2.50/week

Choose your Gran Fondo training plan level

The perfect plan for building your endurance base and strength over long efforts. Improve your strength for your upcoming Gran Fondo event.

Beginner

Starting from

$10

  • 4 – 8-week plan options
  • 4 – 5 Sessions per week
  • 4 – 6 hours weekly training load
  • Longest workout – 1hr 30mins

From just $2.50 per week!

Choose Plan

Intermediate

Starting from

$12

  • 4 – 8-week plan options
  • 5 – 6 Sessions per week
  • 6 – 8 hours weekly training load
  • Longest workout – 3hr

From just $3.00 per week!

Choose Plan

Advanced

Starting from

$14

  • 4 – 8-week plan options
  • 5 – 6 Sessions per week
  • 8 – 10 hours weekly training load
  • Longest workout – 4hr

From just $3.50 per week!

Choose Plan

What’s in the plan?

Training Fundamentals
Like all of our programs, this science-based training plan incorporates weekly progressive overload.

Inclusive of Testing
The plans are inclusive of a testing week before and after – this allows for accurate measuring of improvement.

Tests
Testing protocols include a 20-minute test + endurance baseline test.

The benefits

Increase Lactate Threshold (LT1)
Ride at a higher intensity with reduced lactate accumulation, delaying the onset of fatigue and enhancing overall endurance performance.

Increase FTP
Improve your maximum 1-hr power output + Watts per kg (W/kg).

Increase Endurance
Improve energy efficiency by increasing your ability to use fat as a fuel source and sustain higher power output for longer periods.

Steps to start your training plan

CLICK the LINK of your chosen plan and purchase

1

Activate your free TrainingPeaks™️ account

2

Load your plan in the TrainingPeaks™️ app

3

workout, analyze and track your progress

4

Some questions we’re asked about the Gran Fondo training plan

Yes. We appreciate that the days each session is set on won’t necessarily suit your schedule. Our training plans build in enough recovery so you can easily swap the sessions/days around each week to suit your availability. We’d recommend you try and avoid back-to-back days of intense or high TSS sessions.

If you opt for a TrainingPeaks Premium account, you can even drag & drop your workouts onto different days as well.

Pssst… If you want a 20% off a premium TrainingPeaks account for 1 year, you can find one pretty easily with a quick Google.

Each plan includes the same key sessions and training methodology. Simply pick the plan that best suits your schedule and available training hours. No matter the amount of hours you can do, each plan will increase your strength in your target area or event.

If the training plan you purchase isn’t what you expected – you’re protected by TrainingPeaks’ refund policy. This allows you to switch to another that we offer for the same value, within 14 days.

Several of our training plans include testing weeks or similar and these appear in the plan length on TrainingPeaks (e.g. 8-week for a 6-week plan). The plan length stated here is the number of training weeks! The testing weeks are in place so you can measure your improvement from the training.

Yes. But, you can get an account for FREE and access all Caboose Cycle Coaching plans through it. Sign up for a free account here.

There are a few reasons the plans are purchased through TrainingPeaks:

  1. The plan is simply uploaded to your account and training calendar – making it super easy to get started.
  2. You can connect your devices (Garmin, Wahoo, Zwift etc) and send all your sessions to it.
  3. You are protected by their already established payment processing and security – we don’t hold or store any of your payment details.
  4. You are protected by the TrainingPeaks refund policy – if you don’t like the training plan, you can switch to another that we offer.

We generally recommend you have a power meter and heart rate monitor. This is so you can get the most out of your chosen training plan. These devices provide an accurate measure of performance in real time and help track performance and fitness over the training period.

What Is a Gran Fondo?

All of the training tips you’re about to read are incorporated into the Gran Fondo Training Plans.

If you’re new to cycling or just curious about popular rides, you’ve likely heard of a Gran Fondo. But what exactly is a Gran Fondo, and why are these events so popular among cyclists?

The term “Gran Fondo” is Italian for “Big Ride.” Originating in Italy, Gran Fondos are long-distance, mass-participation cycling events with routes that range from 30 to over 100 miles.

Gran Fondos are open to riders of all levels. Some cyclists treat these events as a chance to push their limits, while others join purely for the camaraderie, stunning views, and experience of riding with a large group.

Key Elements of a Gran Fondo

  1. Timed Segments: Most Gran Fondos include timed sections, such as climbs or sprints, where riders can test themselves and compare results with others. This gives the event a sense of competition without requiring every rider to race the entire course.
  2. Varied Terrain: A classic Gran Fondo route will cover a range of terrains—from flats and rolling hills to challenging climbs. Expect to experience both urban and rural scenery along the way, often highlighting some of the best local landscapes.
  3. Mass Start: Gran Fondos usually start with all participants gathering and setting off at once, creating an exciting, festival-like atmosphere. This adds to the event’s social aspect, as riders can join friends or meet new people on the road.
  4. Support Stations: These events typically include well-stocked rest stops along the route, providing food, hydration, and mechanical support. This support system allows riders to focus on their ride without worrying about the logistics of fueling or bike maintenance.
  5. Finisher’s Medal or Certificate: After completing a Gran Fondo, participants often receive a medal or certificate. Many events celebrate with post-ride festivities, making the experience feel rewarding and memorable.

Types of Gran Fondos

Gran Fondos come in various styles to suit different preferences and experience levels:

  • Classic Gran Fondos: These involve all elements—long distances, challenging climbs, and a combination of timed sections and untimed stretches.
  • Charity Gran Fondos: Some Gran Fondos are organized to raise funds for specific causes, attracting participants who want to give back while enjoying the ride.
  • Virtual Gran Fondos: With the popularity of indoor training platforms, some Gran Fondos offer a virtual option, allowing riders to participate from home.

Tips for Your First Gran Fondo

  1. Train Consistently: Prepare by building up your endurance and strength with regular rides, including long rides that mimic the distance of the event.
  2. Know the Course: Study the course profile ahead of time to get familiar with the terrain. Focus on practising climbs if the route is hilly.
  3. Pace Yourself: Gran Fondos are endurance events, so starting too fast can lead to fatigue later. Aim for a steady, sustainable pace throughout.
  4. Fuel Smartly: Make a plan for hydration and nutrition to keep your energy levels up. Most rest stations offer refuelling options but bring along gels or snacks that you’re comfortable with.
  5. Enjoy the Experience: Remember, a Gran Fondo is as much about the journey as it is about the destination. Take in the views, meet fellow riders, and soak up the experience.

With a blend of competitive spirit, community, and adventure, these events attract riders of all levels who want to push their boundaries and enjoy an epic ride.

If you’re looking for some structure and guidance in training for your Gran Fondo event, we’ve built a simple and affordable training plan that will help you.

Gran Fondo Plans

Frequently Asked Questions about the Gran Fondo Training Plan

Yes. We appreciate that the days each session is set on won’t necessarily suit your schedule. Our training plans build in enough recovery so you can easily swap the sessions/days around each week to suit your availability. We’d recommend you try and avoid back-to-back days of intense or high TSS sessions.

If you opt for a TrainingPeaks Premium account, you can even drag & drop your workouts onto different days as well.

Pssst… If you want a 20% off a premium TrainingPeaks account for 1 year, you can find one pretty easily with a quick Google.

Each plan includes the same key sessions and training methodology. Simply pick the plan that best suits your schedule and available training hours. No matter the amount of hours you can do, each plan will increase your strength in your target area or event.

If the training plan you purchase isn’t what you expected – you’re protected by TrainingPeaks’ refund policy. This allows you to switch to another that we offer for the same value, within 14 days.

Several of our training plans include testing weeks or similar and these appear in the plan length on TrainingPeaks (e.g. 8-week for a 6-week plan). The plan length stated here is the number of training weeks! The testing weeks are in place so you can measure your improvement from the training.

Yes. But, you can get an account for FREE and access all Caboose Cycle Coaching plans through it. Sign up for a free account here.

There are a few reasons the plans are purchased through TrainingPeaks:

  1. The plan is simply uploaded to your account and training calendar – making it super easy to get started.
  2. You can connect your devices (Garmin, Wahoo, Zwift etc) and send all your sessions to it.
  3. You are protected by their already established payment processing and security – we don’t hold or store any of your payment details.
  4. You are protected by the TrainingPeaks refund policy – if you don’t like the training plan, you can switch to another that we offer.

We generally recommend you have a power meter and heart rate monitor. This is so you can get the most out of your chosen training plan. These devices provide an accurate measure of performance in real time and help track performance and fitness over the training period.

Have a question about training plans?

Whether you’re curious about what training programs include, want to know more about me or anything else, I’m here to answer any questions.

Contact us
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