There are several aspects to consider when devising a Gran Fondo training plan. Age, lifestyle, previous sporting background and availability to train are key factors.
Most Gran Fondo riders are between the ages of 35-65 years, which brings forth new challenges that include flexibility (or lack thereof), long periods of inactivity, arthritis and being overweight. Many of these physical issues can be overcome if properly planned.
Getting on the bike is key to getting going, but incorporating other forms of cross-training, flexibility and nutrition allows for longevity and better performance.
Below is a plan devised with the above points taken into consideration for a first time Gran Fondo participant. The progression is a gradual build on bike volume from indoors to outdoors. Cross training is consistent throughout the plan to prevent injuries and develop muscle balance. If you are able to follow this training plan or hire a coach, you will be well on your way to an experience of a lifetime.
Click below chart for enlarged view.
We are pleased to announce our newest addition to the GFB – Granville Island Brewing to our team! Enjoy these refreshing beer choices in our beer garden after your ride:
Hey Day Hefeweizen- A wheat beer, perfect for a hot day, hints of citrus, lemon, and banana off the palate
Seasonal Raspberry Ale- Super popular right now, refreshing, not to sweet- Sold Out at Beer Fest Calgary!Pale Ale- Our classic Pale Ale, cool, refreshing, full of flavour!
Please contact firstname.lastname@example.org for more details.
1 month ago
3 months ago
Heng Bak Sim
3 months ago
Any plans to segregate the medio fondo distances? If I'm competing against riders finishing 140km in 2:30, I'm giving up :D
Great job Jo, with the Fritz knees this is amazing! Joanne Fritz-Grant