Six Months Out from the Gran Fondo Isle of Man: Prepare with A Star Cycling
As the Gran Fondo Isle of Man on the 27-28th of July 2024 approaches, embarking on a structured 6-month training plan is crucial to ensure you are in peak condition for this 80-mile challenge.
Support from A Star Cycling will provide you with the confidence to be at your best physically and mentally, and allow you to enjoy the ride and the challenge on the day. Whether it’s to get a top 10 or just to finish it, failing to prepare is preparing to fail, so train smart with us!
Month 1-2 - We Lay the Base
The first two months are about establishing a strong foundation with 'Base' training.
Base Training:
We’ll begin with moderate-intensity rides, gradually increasing the duration.
Your focus will be on consistent cycling, at least 3-4 times a week.
Your coach, Elliot, will incorporate mid-week rides to target GF specific fitness, with longer more social weekend rides you can enjoy with friends, into your schedule.
Raising Your FTP (Functional Threshold Power):
You will partake in an FTP test to set training zones accurately. These tests are a great way of understanding your own fitness and working within your personal zones.
We’ll utilise these zones in your future workouts to increase your power output over time.
Strength Foundation Work:
If suitable for you…
We’ll look at how adding in some strength training can complement your cycling, and give you those extra ‘gains’ needed on challenge day.
Strength work will include simple exercises like squats, deadlifts, and core workouts.
Looking at what availability you have, we’ll incorporate up to 1-2 times a week to build muscle endurance without adding bulk.
Month 3-4 - our build phase
Now, it's time to 'Build' on your base with more intense training.
Build phase:
We will look at introducing some interval training to improve cardiovascular efficiency.
As well as implementing ‘tempo’ rides that challenge your ability to sustain a higher pace.
Month 5-6 - peaking for performance
The final stage of Gran Fondo preparation is our 'Peaks' phase, where we fine-tune your conditioning with specific workouts.
Hill Climbing Workouts:
We will add structured hill repeats to enhance your climbing strength.
We’ll look at simulating the event's climbs to adapt to similar gradients and lengths.
Route Workouts:
If possible, you will train on the actual Gran Fondo route or similar terrain.
We’ll aim to familiarise yourself with key sections of the course.
Tapering:
In the last weeks leading up to the event, we’ll look at reducing your training load.
And in the final lead up to challenge or race day, we’ll look at maintain intensity but decreasing volume, so you arrive with a fresh mindset, and importantly fresh legs!
Final Thoughts
Maximise your chances at performing at the Gran Fondo and join previous winner, Elliot and his coaching at A Star Cycling.
Personalised1:1 coaching or a selection of pre-built plans to suit your preparation needs are both available.
When you opt for 1:1 coaching, you'll gain the advantage of a premium Training Peaks account, which provides comprehensive tracking and analysis features to fine-tune your training regime.
If you choose an upfront plan, a basic Training Peaks account is included, ensuring you have a robust platform to monitor your progress.
Additionally, all training plans available are Zwift-compatible as your daily workout syncs straight to your account for follow step by step. This allows for interactive indoor training experience directly from your device or outside via your Wahoo or Garmin.
About Elliot and A Star Cycling
You have the unique opportunity to learn from a former Gran Fondo winner, Elliot Baxter, who will develop your plan. His insights and proven strategies are infused into the training schedules, offering you expert guidance as you embark on this challenging and rewarding cycling journey.
