Gran Fondo Ireland – SLIGO – Coaching and Preparation

It's time to dial up your training!

It’s been incredible to see such a reaction to this prestigious event. We at Dialled Performance are as excited as you and that’s why we’ve partnered up with the brilliant team at Gran Fondo Ireland that has made this event a reality, together forming the Gran Fondo Ireland Coaching Team.  We will guide you to the next step and support you every step of the way to ensure that you make it to your main goal, in the best condition you can be in!

It’s time to dial in your training plan to get you ready for the summer of cycling that awaits you! Taking those small, gradual steps now you can have that summer that you’ve planned for.

How will we do that?

Each month, starting today, we will give you expert hints and tips to keep you on track. When the going gets tough we’ll be there to keep you on track (around your busy work schedule!) and let you know that you’re in good company with the thousands of other cycling enthusiasts on this journey with you.

To maximise your enjoyment of the event and get the most out of the experience, we will help you start your preparations early and build a level of fitness that will enhance the event on the day. We will focus on the types of session you can do each month that are important to build up your fitness month by month for the goals ahead.

For those of you that would like daily advice we can provide that with one of our individualised training plans.

We will help prepare you both mentally and physically for what’s ahead and our goal is to provide that extra motivation to carry out one or two extra sessions to allow for a better event day.

This Month – Getting Started!

This month is about getting out there and getting moving again. With all the newfound motivation, it’s all too easy to get outside, attempt the long rides similar to your event distance and after a few sessions quickly losing that motivation. We want to help you keep that motivation, so it peaks in summer just as your target event approaches.

The next steps?

Increasing your aerobic base and commencing workouts that will increase your ability to produce the power required to tackle the longer climbs and lengthy headwinds that you will encounter during the course of your events are key in this phase. Along with weekend training rides, these are sessions that will focus your effort just below your maximal steady state or the power you can sustain on a long hill. As you get closer to your event this type of session will not only allow you to ride longer for a given effort, but along with your longer endurance rides, you will be able to repeat these efforts consistently throughout your event

5 Tips for March:

• Start to build that base so that you can START the longer, harder session
• With work commitments, the weekend is a goal time to build that endurance. Keep your rides short to begin with, starting with 1-1.5hrs and gradually adding 15-20mins to your Sunday ride until you reach around 2-2.5hrs that feels comfortable.
• Organise to train with your friends or others that have signed up for the event. This will help you stick to your planned rides as we all know motivation is easier when we share the workload. In the coming months you’ll need to do some rides alone to up your workload but for now it’s a good time to enjoy the social aspect. It's also important to build your group riding skills for when the event comes around.
• We suggest adding on one ride mid-week after a few weeks of weekend riding. You can do this on an indoor trainer in the evening and after a warm-up start by adding a 6-8mins effort - around 10% more effort than your weekend training effort. You can increase the number of efforts over the month. Limit this session to approx. 1hr.
• Towards the end of the month you can start to introduce another midweek session, which can focus on event specific exercises. We will focus more on these types of sessions next month.

That will get you up and running for now - until next month...

For those of you that would like daily advice you can sign up to our individualised training plans.

Sportive Plan

• A progressive 14 week training plan
• Weekly training targets
• Tips and guidance on how to maximise your available time
• Downloadable planner

Medium Fondo Plan

• One to one coach consultation.
• A detailed personalised plan.
• Training zones set specifically for you.
• Free training peaks account to monitor your progress
• Bi-weekly feedback.
• Bi-weekly call with coach.
• Exclusive coach led monthly on line zwift fondo group ride

Gran Fondo Plan

• One to one coach consultation.
• A detailed personalised plan.
• Training zones set specifically for you.
• Free training peaks account to monitor your progress
• Weekly feedback.
• Weekly call with coach.
• Exclusive coach led monthly on line zwift fondo group ride
• Exclusive fondo coach lead accompanied ride

The first 10 people to sign up will be entered into a draw and the winner will receive a free personalised training.