Cycling: City of Armadale Gran Fondo 2016 Training Plan by Semi-Pro Cycling

This plan is for the 110km City of Armadale Gran Fondo that will take you from the plains to the hills and once again to the plains of Armadale. Nestled in the foothills of Perth – the City of Armadale is a hidden jewel with some of the most iconic hills rides within easy reach of the Perth population. The event takes place on Sunday 15 May 2016. This 7-14 hours a week program will get you ready to ride a personal best in the 110km distance option. 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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