Cycling: Amy's Gran Fondo 2016 Training Plan by Semi-Pro Cycling

This plan is for the Wiggle Amy’s Gran Fondo held on the Great Ocean Road in Victoria, Australia. The event takes place on Sunday 11 September 2016. The 3 distance options include; 110km Wiggle Amy’s Gran Fondo, 40km Australian Unity Medio Fondo and the 14km Australian Unity Family Fondo. This 7-14 hours a week program will get you ready to ride a personal best in the 110km Wiggle Amy's Gran Fondo. This 12 week training plan is built for anyone training with power, heart rate, or perceived exertion (RPE). It takes you through the final 12 weeks of preparation for the event. Building strength, power and muscular endurance to enable you to climb faster, and hold a higher pace on the flats so you don't get dropped from your group. A strength and mobility training portion of this plan is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. BONUS OFFER: Sign up today and you will receive THE eBook on supplements (a $37 value - free). More info here:

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