Training Plan

Opperman Gran Fondo Training Plan

By Andrew Christie-Johnston - Manager of the Genesys Wealth Advisers Cycling Team

Andrew currently coaches Nathan Haas (Ranked No.1 National Road Series, and recent winner of the 2011 Jayco Herald Sun Tour and 2011 Japan Cup) and Steele Von Hoff (Leader of Scody Cup).
 

Welcome to the official training program for the Opperman Gran Fondo in Launceston. While 160km is certainly no walk in the park it is achievable if you are prepared to follow the program and put in the time. How much time? Well the more the better really but this program will be aimed at those with busy lives that can manage to get out on the bike a couple of times a week and once on the weekend. Really this program is all about mileage. You need to be able to do the miles to complete the Gran Fondo. You will be able to adapt the program by doing the optional days if you can do more but any less than this is going to make life tough on the day. Over the final 4 weeks we will work on building up your strength while slowly increasing the mileage. Weekdays will consist of shorter more focussed rides while the weekend will typically be a longer slower ride. 

Before starting any training program it is important to ensure that you have a check up from your GP and your equipment is going to be up to the task. If you are just dragging the old war horse out of the shed after the winter lay off a service is always a good idea, no point getting 20km down the road and having a chain break or a flat from old perished tyres. It is also a good idea to make sure your clothing is going to hold up to some miles, shorts are particularly important. No one wants to sit behind the guy with the three year old knicks that are see through, plus a good pair of cycling shorts will literally save your behind.

1 WEEK OUT

Well done, you have made it. This is what it’s all been about, right from that moment in the pub with your mates when you put your foot in it and declared you could do that ride with your eyes closed. This week is just recovery. Take it easy, eat and sleep well but keep those legs spinning. Have a good breakfast before the ride and drink plenty of fluid (no not beer) all week so that you turn up to the ride fully fuelled and ready to go.

• Monday - 30km easy terrain
• Wednesday – 40km easy terrain
• Friday – 40km easy terrain (optional)
• Saturday – 160km Opperman Gran Fondo

While riding concentrate on good posture and keeping your cadence between 80 and 100rpm (20-25 revolutions every 15 sec) Remember to eat and drink on the bike. Concentrate on good posture while climbing.

2 WEEKS OUT

With 2 weeks out, make sure that all your systems are in place for the Opperman Gran Fondo. Your bike should be sorted, if not get it serviced and make sure the tires have enough grip and not too many cuts that they will let you down. There’s nothing worse than sitting on the side of the road fixing flat tires as everyone else sails by. You should have worked out what nutrition you will need come ride day. Generally an assortment of foods can be good and keep thing interesting. Lollies, jerky, sandwiches, energy gels etc all have a place depending on your tastes. Think about some electrolyte in your bottles. Carbo Shotz and other companies have small tablets that you can just put in your bottle that give you everything you need, the bonus is they aren’t too sweet like some energy drinks which can leave you with an upset stomach if you drink too much of them.

Make sure that you have enough clothing to cover every scenario. Arm warmers, leg warmers and vests are good in that they are light and easy to remove but keep you warm if it turns cold as Tassie often does.

• Friday 11 Nov – 40km easy terrain (optional)
• Saturday 12 Nov – 130km rolling terrain
• Sunday 13 Nov – 30km easy terrain (optional)
• Monday 14 Nov - 50km hilly terrain
• Wednesday 16 Nov – 50km easy terrain
• Friday 18 Nov – 40km easy terrain (optional)
• Saturday 19 Nov – 100km rolling terrain
• Sunday 20 Nov – 30km easy terrain (optional)

Total Km 200km (optional 270km)

While riding concentrate on good posture and keeping your cadence between 80 and 100rpm (20-25 revolutions every 15 sec) Remember to eat and drink on the bike. Concentrate on good posture while climbing.

3 WEEKS OUT

Not long now - we are at the business end. Feel good? You should because if you have managed to get this far you will have dropped a couple of kilos and put on some lean muscle. But don’t get carried away. As you get fitter you will be tempted to go faster and ride longer, stick with the program and listen to your body. If you are dead tired reduce your miles. Recovery is just as important as training. It’s better to reduce or completely miss a ride than it is to miss a week with the flu. Focus because you’re nearly there.

• Friday4 Nov – 40km rolling terrain (optional)
• Saturday 5 Nov – 110km rolling terrain
• Sunday 6 Nov – 30km easy terrain (optional)
• Monday 7 Nov - 30km hilly terrain
• Wednesday 9 Nov – 30km easy terrain
• Friday 11 Nov – 40km easy terrain (optional)
• Saturday 12 Nov – 130km rolling terrain
• Sunday 13 Nov – 30km easy terrain (optional)
  Total Km 190km (optional 260km)

While riding concentrate on good posture and keeping your cadence between 80 and 100rpm (20-25 revolutions every 15 sec) Remember to eat and drink on the bike. Concentrate on good posture while climbing.

4 WEEKS OUT

Ok now we start to ramp things up. Hopefully you have managed to follow the program without to many issues or missed days. Your muscles will now be better conditioned and more capable of coping with the longer rides. You should also have a pretty good idea at what speed you will be capable of over the duration of the Gran Fondo and be able to choose which wave will suit you best. Remember if you start out slow it’s always easy to up the pace if you are going easy.

• Friday 28 Oct – 35km rolling terrain (optional)
• Saturday 29 Oct – 90km easy terrain
• Sunday 30 Oct – 35km rolling terrain (optional)
• Monday 31 Oct - 30km hilly terrain
• Wednesday 2 Nov– 35km easy terrain
• Friday4 Nov – 40km rolling terrain (optional)
• Saturday 5 Nov – 110km rolling terrain
• Sunday 6 Nov – 30km easy terrain (optional)

Total Km 175km (optional 245km)

While riding concentrate on good posture and keeping your cadence between 80 and 100rpm (20-25 revolutions every 15 sec) Remember to eat and drink on the bike. Concentrate on good posture while climbing.

5 WEEKS OUT

This is a consolidation week. While riding concentrate on good posture and keeping your cadence between 80 and 100rpm (20-25 revolutions every 15 sec). You should be eating and drinking regularly while riding and making sure that you are fuelling properly pre and post ride.  The rides should all be done on fairly easy terrain at low intensity. Look to meet up with a bunch on your longer rides and get used to sitting in a group and having other riders around you.

• Friday 21 Oct – 30km rolling terrain (optional)
• Saturday 22 Oct – 80km easy terrain
• Sunday 23 Oct – 25km easy terrain (optional)
• Monday 24 Oct- 25km easy terrain
• Wednesday 26 Oct – 25km easy terrain
• Friday 28 Oct – 35km rolling terrain (optional)
• Saturday 29 Oct – 90km easy terrain
• Sunday 30 Oct – 35km rolling terrain (optional)
  Total Km 140km (optional 225km)