Training | :: Okanagan Granfondo Penticton ::

Okanagan Granfondo Penticton Training

GRANFONDO

VELOCEFONDO

MEDIOFONDO

CORTOFONDO

See below for 8-week training programs, customized for each distance of the Okanagan Granfondo:

A few notes to keep in mind as you start each program:

You can perform the workouts either outdoors or on your indoor trainer.
While you can jump on each program at any point, ensure you have the necessary base training before incorporating the higher intensity workouts.

Cortofondo (45km)

Week 1-2: Base Building
• Day 1: Rest or light cross-training
• Day 2: 30-minute easy ride
• Day 3: 30-minute easy ride
• Day 4: Rest or light cross-training
• Day 5: 45-minute endurance ride
• Day 6: Rest
• Day 7: 1-hour endurance ride
Week 3-4: Increasing Distance and Intensity
• Day 1: Rest or light cross-training
• Day 2: 45-minute endurance ride
• Day 3: 30-minute interval training (e.g., 4×3-minute intervals with 2 minutes rest)
• Day 4: Rest or light cross-training
• Day 5: 1-hour endurance ride
• Day 6: 1-hour endurance ride with some hills
• Day 7: Rest
Week 5-6: Focus on Endurance and Strength
• Day 1: Rest or light cross-training
• Day 2: 1-hour endurance ride
• Day 3: 45-minute interval training (e.g., 5×4-minute intervals with 2 minutes rest)
• Day 4: Rest or light cross-training
• Day 5: 1.5-hour endurance ride
• Day 6: 1-hour endurance ride with hills
• Day 7: Rest
Week 7: Tapering and Fine-tuning
• Day 1: Rest or light cross-training
• Day 2: 45-minute easy ride
• Day 3: 30-minute easy ride
• Day 4: Rest or light cross-training
• Day 5: 30-minute easy ride
• Day 6: Rest
• Day 7: Rest
Week 8: Race Week
• Day 1-2: Rest or very light activity, focus on nutrition and hydration
• Day 3: Easy 20-minute spin to keep legs loose
• Day 4: Rest
• Day 5: Rest
• Day 6: Short, easy ride to maintain feel (15-20 minutes)
• Day 7: Event Day!

Mediofondo (85km)

Velocefondo/Granfondo (120-150km)

Week 1-2: Base Building
• Day 1: Rest or light cross-training
• Day 2: 1-hour easy ride
• Day 3: 1-hour easy ride
• Day 4: 1-hour easy ride
• Day 5: Rest or light cross-training
• Day 6: 2-hour endurance ride
• Day 7: 1.5-hour endurance ride
Week 3-4: Increasing Distance
• Day 1: Rest or light cross-training
• Day 2: 1.5-hour endurance ride
• Day 3: 1-hour interval training (e.g., 4×5-minute intervals with 3 minutes rest)
• Day 4: 1.5-hour endurance ride
• Day 5: Rest or light cross-training
• Day 6: 3-hour endurance ride
• Day 7: 2-hour endurance ride
Week 5-6: Intensity and Endurance
• Day 1: Rest or light cross-training
• Day 2: 2-hour endurance ride with hill repeats
• Day 3: 1.5-hour interval training (e.g., 5×6-minute intervals with 3 minutes rest)
• Day 4: 2-hour endurance ride
• Day 5: Rest or light cross-training
• Day 6: 4-hour endurance ride
• Day 7: 2.5-hour endurance ride
Week 7: Tapering
• Day 1: Rest or light cross-training
• Day 2: 1-hour easy ride
• Day 3: 1-hour easy ride
• Day 4: Rest or light cross-training
• Day 5: 1-hour easy ride
• Day 6: Rest
• Day 7: Rest
Week 8: Race Week
• Day 1-3: Rest or very light activity, focus on nutrition and hydration
• Day 4: Easy spin to keep legs loose
• Day 5: Rest
• Day 6: Short, easy ride to maintain feel
• Day 7: Event Day!

KEY:
• A. Cross Training, any non-cycling activity that raises your heart enough to not be resting
• B. Easy Ride- a ride easy enough to that it feels very easy and you are not tired later in the day

Disclaimer: We strongly recommend that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in each exercise. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.