THE 110KM GRAN FONDO 6 WEEK TRAINING PLAN - JAY MCCARTHY PRESENTS
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Jay Mc Cart hy pres en t s
The 110km Gran Fondo
6 WEEK training PlanJay McCarthy is pleased to present the 8 week 110km Gran Fondo Training Plan developed by Kangaroo Point Cycling Club and Cycling Queensland to get you ready for the 2019 Tour de Brisbane. The Tour de Brisbane is one of our major events within the Brisbane Cycling Festival, it has something for everyone! If you’re looking for a fun time on a bike on closed roads, these rides are for you! We are ready to invite the world for a bike ride in our backyard, featuring fully closed roads and an iconic city-based course, this is a world class experience on two wheels. Come and embark on this journey with us that embraces our lifestyle, shows off our unique environment, and reflects our city’s vision to be the world’s most liveable city. Dream it, believe it, achieve it. Jay McCarthy
Who this is intended for: What this guide is not:
• This guide is for riders intending on riding The 110km Gran Fondo • This is not an individualised program, tailored to your personal circumstances
in the Tour de Brisbane. and reflective of your training history – unfortunately it is not possible to
• Those who complete this guide should be able to complete the provide this. However, beyond this guide there may be opportunities to work
Gran Fondo comfortably; more closely with one of the Kangaroo Point Cycling Club coaches in
• Most riders looking to complete this guide would have an existing active the future.
lifestyle and would probably already be out on the bike (or doing something • This is not a talent identification program with strict inclusion and exclusion
active) 2-4 times during the week and 1-2 times over the weekend. criteria designed to weed out weak riders. This is an opt-in, opt-out program
designed to guide riders as they prepare for this awesome event.
What the guide involves:
• You’ll receive an 6 week guide broken into weekly training guides; What next:
• This is a group-based program (i.e. general training guidelines will be provided • The first guide will be available prior to March 4 (the first day of the
rather than highly individualised programs); training guide).
• Training guides will connect with existing Kangaroo Point Cycling Club
structures (e.g. group rides); Happy riding
• You’ll have special access to the Kangaroo Point Cycling Club Coaches,
Captains, Ride Leaders, and Mentors; Kangaroo Point Cycling Club Coaches
What will be expected of you:
• Our overall message is that you will need to take responsibility for your
own training;
• You will have access to the training guides, mentors, group training schedules
but it will be largely up to you regarding how much of it you do and how you
do it (e.g. group vs solo rides). Having said that, to gain benefit from the
training guide it is expected that you will complete at least 3-5 training
sessions per week with at least one being in a group setting;
• In some cases riders should consult a doctor to ensure that the regime
is suitable for their circumstances and all riders should cease immediately if
they have any health issues that may compromise their
safe involvement in this program. If you do experience any adverse symptoms
you should cease all training immediately and consult a medical professional;
• You should continue to adhere to all road rules when training on
public roads and should use your common sense when training alone and in
groups to ensure you own safety and the safety of those around you.WEEK 1
4th – 10th March 2019
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
4/3/19 5/3/19 6/3/19 7/3/19 8/3/19 9/3/19 10/3/19 TOTAL WEEKLY LOAD
Targets: Targets: Targets: Targets: Targets:
• Start food and sleep diary
(see comments for details)
• Total 30km @ RPE6-8
including standing starts at
• 1 x KPCC Group
Ride (check club
correspondence
for details)
• Total 20min of
core strength
• 1hr @ RPE7-
9 Including 2
x efforts (2-5
minutes)
• Total of 120-150km @ RPE7-9 across the 3 day period.
During these rides you also need to get a total of 6 x 2min Big
Chainring efforts (see comments for details)
• 20mins of core strength activities
HARD
traffic lights (see comments • Total 20min of • 20mins of stretching
for details) (total can include stretching
stationary bike) • Care for equipment (e.g. clean bike, wash helmet, sort cycling
clothes)
Comments:
• See over page
Rate of Perceived Exertion (RPE) Table:
Exercise Intensity RPE Target Intensity (%)
Very Light 0 to 1 56% and Lower
Light 2 to 3 57-65%
Moderate 4 to 5 66-75%
Hard 6 to 7 75-85%
Very Hard 8 to 9 86-95%
MaximalNOTES
GENERAL
• This is the format that we will use for your weekly guides. The main aims for this first guide are for you become familiar with how the program is presented and for you to figure out
how you will incorporate the training load into your life circumstances.
• Here are a couple of key elements that you’ll need to get your head around:
o Under each of the dates there are activities and targets – in some instances there will be training allocated for a specific day (especially Tuesdays) and in other parts of the week you will be able
to decide for yourself when and how you complete the activities or meet the targets.
o Because not everyone has a heart-rate monitor or similar, we will be making use of a Rate of Perceived Exertion (RPE) Scale when suggesting the level of effort. The RPE scale is attached on a separate
document.
o On the right hand side of the table is a rough visual representation of the overall training load that we’re suggesting for the particular week. As you can see, this guide incorporates a ‘hard’ week, but
you can expect the inclusion of ‘easy’ and ‘moderate’ weeks throughout the program.
o There are some off-bike elements to the programs too. For example, in this guide ‘stretching’ and ‘core strength’ are included. For those of you who have regular routines, you can allocate this time
to completing those. For those who do not, we suggest accessing samples from reputable sources (cycling texts, trained professionals), sourcing some from your riding mates, and if you are
having difficulty we would be happy to provide you with some basic circuits.
o RPE = Rate of Perceived Exertion
• You need to record your own training – you can develop a spreadsheet, print off and write on this program, keep a written diary, log it to an online program (e.g. Strava). Whatever format you
choose, you should record a minimum of: distance covered, average speed and average RPE. You should also include all of the off-bike activities that you complete.
• For details of the group training rides keep an eye out for emails, TeamApp, and Facebook posts from Kangaroos Point Cycling Club.
• Outside of the designated group rides you should be prepared to train with others doing this program and you can arrange that yourselves (via phone, text or the Kangaroo Point Cycling Club
Facebook page).
• Some will be able to do more than this – but note that more is not always better! Check the emphasis of the week – if it is a ‘hard’ week then do more if you are able. If it is an ‘easy’ week, recovery and
adaptation are the priority (so doing more might be counter-productive). If in doubt, ask the coaches.
THIS WEEK
• The first week will be hard in load.
• Before getting started, you should ensure that your bike and all equipment are in good condition and safe working order. Consult your local bike shop if you need any further guidance.
• It is important to monitor your nutrition during harder training blocks. Similarly, sleep is the best form of recovery and is highly influential regarding how well you adapt to training
loads. We want you to start a food and sleep diary – it can take any form you find convenient but the minimum you should include is duration and quality for sleep (e.g. 8hrs, good
quality) and type and amount for food (e.g. 1 piece white bread with 5gs margarine and 5gs vegemite). There are heaps of free Apps (admittedly of varying quality) that can help with
this stuff (if you are so inclined).
• Big Chain Ring efforts: Select your big chain ring and a middle rear sprocket. You then get up to RPE8-9 (Hard to Very Hard) but continue to ‘push’ at a cadence (pedaling rate) much
lower than you usually would (maybe around 80rpm). Hold it for 2 mins (remembering to interrupt to comply with road rules and rider safety)! When the effort is finished, return to a
comfortable gear and go back to an RPE around 6 or 7 to recover. Wait at least 10mins before trying again if you are doing more than one on the ride. NB take care with these
if you have lower-back issues as it can put a degree of strain on that region – self-monitor and adjust accordingly.
• Standing starts at traffic lights: Before coming to a stop, select your Big Chain Ring. When the light goes green, do a light ½ pedal stroke to clip your foot in, make sure there are no cars
coming and then do a standing start as hard as you can for 60m. Focus on being strong through your core!WEEK 2
11th – 17th March 2019
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
11/3/19 12/3/18 13/3/19 14/3/19 15/3/19 16/3/19 17/3/19 TOTAL WEEKLY LOAD
Targets: Targets: Targets: Targets: Targets:
• Day off the bike • 1 x Kangaroo • 1 complete rest day • Total of 30-40km • Total 40-50km @
EASY
• Keep maintaining your sleep Point Cycling • Total of 60-80km @ RPE7-9 across the 3 day period. @ RPE7-9 RPE6-9 - Find a
and food diaries Club Group Efforts should be included throughout training rides (see • ~10mins hilly route and
Ride (check club comments for details) stretching focus on skills (see
correspondence comments for
for details) • Total of ~40mins of core strength activities across the 3 day • ~10mins core details)
period strength
Comments:
Overall
• It’s time to put a bit of shape to our overall training profile by reducing the load and getting some recovery before raising the peak load again in the coming weeks.
• Remember, just because the overall load is down it doesn’t mean we want to compromise the quality! You’re doing less but what you do has to be of a high quality.
• Remember to get involved in the Kangaroo Point Cycling Club Group Training rides offered on Tuesdays.
Other Details
• Efforts during rides: We want to avoid you being ‘one-paced’ during your training (especially when you are training by yourself). So incorporate some efforts when you are out there. For
example, if you go out for a 1hr ride, include a couple of 2min efforts @ RPE8-9, or put some power on between 2 or 3 signposts on a long stretch of road.
• Hilly route rides: Focus on skills includes working with the captain and mentors to consider things like gear selection on approach to climbs, bunch positioning and climbing strategy for
stronger and weaker climbers, cornering skills etc.WEEK 3
18th – 24th March 2019
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
18/3/19 19/3/19 20/3/19 21/3/19 22/3/19 23/3/19 24/3/19 TOTAL WEEKLY LOAD
Targets: Targets: Targets: Targets:
• Total 30km @ RPE6-8 • 1 x Kangaroo Point • Do something each day • 1 x 60-80km @RPE6-9 Find a hilly
Moderate
including standing starts at Cycling Club Group • Total of 70-100km @ RPE7-9 across the 3 day period. This route and focus on skills (see
traffic lights Ride (check club can include stationary trainer. During these rides you also comments for details)
• Go over your food and sleep correspondence for need to get a total of 8 x 50m hill sprints (see comments • 1 x day off
diary (see comments for details) for details)
details) • ~10mins of stretching • 2 x 45mins of core strength activities
• ~10mins of core • 1 x 45mins of stretching
strength activities
Comments:
Overall
• Now that you’ve had a bit of recovery, let’s raise the peak load again in the coming week (and beyond).
• Hopefully the focus has been on ‘quality’ over the past week. Keep that in mind as we raise the ‘quantity’ too!
• Keep getting involved in the Kangaroo Point Cycling Club Training Group rides and organise your own amongst yourselves as well.
Reflections
• Food and sleep diary reflections: Look back over what you’ve recorded in the past fortnight. Summarise how you think you’ve gone in no more than ½ a page and use graphs, tables,
pictures or whatever you need to so that it is clear.
• Training diary reflections: As with your food and sleep, we’d like you to look back over your training for the past 2 weeks. We’d like you to summarise how you think you’ve gone in no
more than ½ a page and use graphs, tables, pictures or whatever you need to so that it is clear.
• Put them both together and pick a couple of things you are doing well and a couple of things you’d like to improve. Then over the next couple of weeks see if you can maintain the good
stuff and improve the others.
Other details
• Hilly route rides: Focus on skills includes working with the Kangaroo Point Cycling Club leaders and other experienced riders to consider things like gear selection on approach to climbs,
bunch positioning and climbing strategy for stronger and weaker climbers, cornering skills etc.
• 50m hill sprints: When approaching the top of a hill (about 25m away), select the Big Chain Ring and sprint up and over the hill (25m to the top and then the next 25m over the top –
50m total with ½ uphill and ½ downhill).WEEK 4
25th – 31th March 2019
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
25/3/19 26/3/19 27/3/19 28/3/19 29/3/19 30/3/19 31/3/19 TOTAL WEEKLY LOAD
Targets: Targets: Targets: Targets:
• Total 40km @ RPE6-8 • 1 x Kangaroo Point • Do something each day (and where possible 2 times a day) • 80-100km @RPE6-9 Include 4 x 50m
HARD
including total of 4 x 50m hill Cycling Club Group • Total of 130-160km @ RPE7-9 across the 3 day period. 1 hill sprints + trial food and hydration
sprints (see comments for Ride (check club of the rides must include hill repeats (see comments for strategy (see comments for details)
details) correspondence for details). This should be broken up across the days (e.g.
• Maintain food and sleep details) morning and afternoon rides). It can also include stationary
diary (noting new goals) • ~20mins of stretching bike sessions.
• ~20mins of core • 2 x 30mins of core strength activities
strength activities • 1 x 30mins of stretching
Comments:
Overall
• This week should see you covering distances that you haven’t done before.
Other details
• 50m hill sprints (same as last program): When approaching the top of a hill (about 25m away), select the Big Chain Ring and sprint up and over the hill (25m to the top and then the
next 25m over the top – 50m total with ½ uphill and ½ downhill).
• Hill repeats: Find a hill that you can climb for 2km. Then do 4 x 2km efforts (2km in the saddle the whole way, 2km out of the saddle the whole way). The focus is on the repeats BUT you
need to do approximately 10km in the lead up (essentially a warm up) and you need to do active recovery in between each of the repeats (e.g. rolling back down the hill and riding
the flatter surrounds). The recovery should be at a ratio of 2:1 (e.g. if you are doing 2km repeats then you need to have 4km recovery in between @RPE 3-5). You also need to do
approximately 10km afterwards (essentially a warm-down). So the total for the session is likely to be around 30-40km. Mt Gravatt is a popular place to do this session).
• Food and Hydration strategy: It is important to consider what you will eat and drink prior to, during and after the Gran Fondo. We want you to use a few of these longer Sunday rides to
trial some of your strategies regarding what you plan to eat and drink the night before, the morning of, during the race and after the race. Seek out the advice of some of your
colleagues as well as our club leaders and our training mentors. In the end you will need to decide for yourself. Our overall advice is to keep it simple (expensive and complicated is not
necessary) and find things that sit comfortably in your gut (the last thing you want is heartburn or an enduring aftertaste)!WEEK 5
1st – 7th April 2019
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1/4/19 2/4/19 3/4/19 4/4/19 5/4/19 6/4/19 7/4/19 TOTAL WEEKLY LOAD
Targets: Targets: Targets: Targets:
• Day off the bike • 1 x Kangaroo Point • 1 complete rest day (possibly 2 days off the bike) • 70-80km @RPE6-9 Include a total
EASY
• ~20mins of stretching Cycling Club Group • Total of 80-100km @ RPE7-9 across the 3 day period. 1 of 4 x downhill sprints + food and
Ride (check club of the rides must include hill repeats (see comments for hydration
• ~20mins of core strength correspondence for
activities details). You also need to get a total of 4 x downhill sprints
details) (see comments for details) (not on hill repeat ride)
• 2 x 20 mins of core strength activities
• 1 x 20 mins of stretching
Comments:
Overall
• This is the last tough week of training. The final week of the guide will be about freshening up slightly prior to the great event.
• If you haven’t serviced your bike, early in this week is the last opportunity we’d recommend you do it (you don’t want to have it serviced the week or day before the event).
Other details
• Down-hill sprints: Once you have crested the hill at the appropriate RPE, select a slightly heavier gear and sprint down the other side for about 50m. Don’t change gears – the aim is for
you to get to maximum spinning velocity and hold until the 50m mark.
• Hill repeats (same as previous programs): Find a hill that you can climb for 2ks. Then do 4 x 2k efforts (2 in the saddle the whole way, 2 out of the saddle the whole way). The focus is
on the repeats BUT you need to do approximately 10k in the lead up (essentially a warm up) and you need to do active recovery in between each of the repeats (e.g. rolling back down
the hill and riding the flatter surrounds). The recovery should be at a ratio of 2:1 (e.g. if you are doing 2k repeats then you need to have 4k recovery in between @RPE 3-5). You also
need to do approximately 10k afterwards (essentially a warm-down). So the total for the session is likely to be around 30-40k.
• Food and Hydration strategy: Keep practicing your pre, during and post ride nutrition and hydration strategy.WEEK 8
8th April – GRAN FONDO (and a little beyond) 2019
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
8/04/19 9/04/19 10/04/19 11/4/19 12/4/19 13/4/19 14/4/19 TOTAL WEEKLY LOAD
Targets: Targets: Targets:
• 1 x day off bike • 1 x day off bike • 1 x 30-45mins @
The 110km
Freshen
• 1 x Kangaroo Point Cycling Club Group Ride • 2 x sessions of 45-60mins @RPE5-6 (flat road route) RPE5-6 (flat road
route)
(check club correspondence for details) • 2 x ~15mins stretching Gran Fondo
• 2 x ~15mins stretching • Prepare equipment etc for race
Comments:
Overall
• We’re entering the final approach to the Gran Fondo! This should be a ‘freshening’ period (not a chance to get a bulk of training).
• Eat well
• Get rest
• Rides should be light but any efforts should be intense
Other details
• After a challenging event like the Gran Fondo, it is a good idea to go for a light roll the next day or the day after.
• If you liked the event and the training, we urge you all to consider continuing your training. There may be some future events that you could target too!You can also read
