10 WEEK BOHEMIAN GRAN FONDO TRAINING PLAN

The Bohemian Gran Fondo Training Plan prepares you to be ready for the challenge, starting ten weeks before the Bohemian Gran Fondo takes place on the October 4^th,2014.

However, if you are looking for a more in depth plan, we highly suggest to get in touch with a personal trainer who will be able to prepare a training plan according to your abilities and needs. The maximum HR should be determined by your physician at the best.

At the bottom of the page is the Abbreviation Key.

WEEK 1

MO	TU	WE	TH	FR	SA	SU
Rest	Hours 1.0 EM including1 x 10min. Tempo	Hours 1.0 EM	Hours 1.5 EM incl. 2x1min. PI w/3 min. RBI	Rest	Hours 1.5 EM incl. 3x3min. FP w/2 min. RBI	Hours 1.5 EM
Total Hours 6.5

WEEK 2

MO	TU	WE	TH	FR	SA	SU
Rest	Hours 1.0 EM incl. 2 x 12min. Tempo w/4 min RBI	Hours 1.5 EM	Hours 1.5 EM incl. 3x1min. PI w/3 min. RBI	Rest	Hours 2.0 EM incl. 3x3min. FP w/2 min. RBI	Hours 2.5 EM
Total hours 9.5

WEEK 3

MO	TU	WE	TH	FR	SA	SU
Rest	Hours 1.5 EM including 1 x 10min. Tempo, then 3x4 min SS w/4 min RBI	Hours 1.0 EM	Hours 1.0 EM incl. 3x5min. SS w/3 min. RBI	Rest	Hours 1.5 EM incl. 3x3min. FP w/2 min. RBI	Hours 2.5 EM
Total Hours 7,5

WEEK 4

MO	TU	WE	TH	FR	SA	SU
Rest	Hours 1.5 EM incl. 3x2min. Tempo + 2min. SS w/5 min. RBI	Hours 1.5 EM	Hours 1.5 EM incl. 4x5min. SS w/3 min. RBI	Rest	Hours 2.0 EM incl. 3x4min. FP w/2 min. RBI	Hours 3.5 EM
Total hours 10.0

WEEK 5

MO	TU	WE	TH	FR	SA	SU
Rest	Hours 1.5 EM incl. 3x12min. Tempo w/4 min RBI	Hours 2.0 EM	Hours 1.5 EM incl. 3x6min. SS w/3 min. RBI	Rest	Hours 2.5 EM incl. 3x3min. FP w/2 min. RBI	Hours 4.0 EM
Total hours 11.5

WEEK 6

MO	TU	WE	TH	FR	SA	SU
Rest	Hours 1.0 EM incl. 1x10min. Tempo	Hours 1.0 EM	Hours 1.5 EM	Rest	Hours 1.5 EM incl. 3x4min. FP w/2 min. RBI	Hours 1.5 EM
Total Hours 6.0

WEEK 7

MO	TU	WE	TH	FR	SA	SU
Rest	Hours 1.5 EM incl. 3x8min. CR w/4 min RBI	Hours 1.5 EM	Hours 1.5 EM incl. 3x10sec. SI w/2 min. RBI	Rest	Hours 2.0 EM incl. 3x3min. FP w/2 min. RBI	Hours 3.0 EM
Total Hours 9.5

WEEK 8

MO	TU	WE	TH	FR	SO	NE
Rest	Hours 1.5 EM incl. 4x8min. CR w/4 min RBI	Hours 2.0 EM	Hours 1.5 EM incl. 4x10sec. HS w/3 min. RBI	Rest	Hours 2.5 EM incl. 3x4min. FP w/2 min. RBI	Hours 3.0 EM
Total Hours 10.5

WEEK 9

MO	TU	WE	TH	FR	SA	SU
Rest	Hours 2.0 EM incl. 4x10min. CR w/5 min RBI	Hours 2.0 EM	Hours 1.5 EM incl. 8min. CR s 4x10 sec. HA w/3 min. RBI	Rest	Hours 1.5 EM incl. 3x3min. FP w/2 min. RBI	Hours 2.5 EM
Total hours 9.5

WEEK 10

MO	TU	WE	TH	FR	SA	SU
Rest	Hours 1.0 EM incl. 1x10min. Tempo	Hours 0.5 EM	Rest	Rest	Hours 1.0 EM incl. 2x1min. PI w/2 min. RBI	4.10.214
Total Hours 2.5

ABBREVIATION KEY

CR = Climbing Repeat

Similar to SS intervals, except done on a long, steady climb. Stay within 78–83% of max HR (the number of beats your heart can reach in an all-out effort) for entire climb. Pedal cadence should be 70–85 rpm. Increases climbing lactate threshold.

EM = Endurance Miles

Stay aerobic (70% of MHR) so you don’t accumulate lactic acid. Should feel easy. Builds aerobic engine.

FP = Fast Pedal

On a flat road, in a light gear, slowly increase your cadence while staying in the saddle and
maintaining good form until you are spinning at 108–120 rpm. Hold steady the whole interval.

HA = Hill Acceleration (Max)

On a long, moderate climb, pedal slowly until you reach the last 500 yards. Then gradually speed
up so you are nearly at max HR. Start the interval during the last few yards of the hill, finishing out of the saddle
at max effort.

HS = Hill Sprint (Max)

Roll at a moderate speed in a moderate to light gear. As you hit the hill, jump out of the saddle
and go as hard as possible.
Try to hold your top speed for the whole interval. Increases power for acceleration.

PI = Power Intervals

Max efforts. Start with a relatively low gear, then push the pace to max effort and the highest
cadence possible (100–110+). Sustain for the entire interval.

RBI = Rest between intervals

SI = Speed Interval (Max)

Max effort, shorter than PIs; high cadence 110+ rpm; maintain proper form.

SS = Steady State (85% + 3 beats per minute of max HR)

Higher cadence—try to maintain 85–95 rpm—and higher intensity than Tempo. Improves your
ability to produce power at your lactate threshold.

Acknowledgement: Source of the training method was the Gran Fondo NY training plan.