Planning for Success

Week 9 Overview

Week 8 Overview

Week 7 Overview

Week 6 Overview

Week 5 Overview

Week 4 Overview

Week 3 Overview

Week 2 Overview

Week 1 Overview

We want you to succeed when you commit to taking on the Vermont Gran Fondo. This year, we’ve partnered with our local cycling coach, Greg Waggoner, through joinbasecamp.com. 

Greg has over 27 years of experience helping athletes achieve their goals, and he’s passionate about getting you to the finish line with confidence. He’s put together a custom 9-week training program tailored for each of this year’s four courses. Whether you’re tackling the Piccolo, Medio, Gran, or Gran-X route, these plans are designed to:

1 – Build your endurance and climbing strength.

2 – Optimize your pacing and workout execution.

3 – Ensure proper recovery to maximize performance.

The free training plan will officially launch on Tuesday, April 28, and will be available a few weeks before the start date. In the meantime, we encourage you to start building your fitness now with regular rides and consistent efforts to establish a solid base. Below is an outline of Greg’s plan, designed to guide you confidently to the finish line. Look at the weekly hours he will be suggesting. Start preparing now to ensure you’re ready to dedicate the required training hours. 

A strong foundation will ensure you’re ready to dive into the program and maximize your training.

8-Week Training Program
Outline for Gran-X Course

AN OVERVIEW OF WHAT YOUR TRAINING OUTLINE MIGHT LOOK LIKE

Overview of the Plan

• A structured and progressive 8-week plan designed to prepare cyclists of all levels for the unique challenges of the Vermont Gran Fondo.
• It focuses on building endurance, improving climbing strength and skill, optimizing workout execution, and ensuring proper recovery.
• Tailored specifically for the VTGF’s iconic routes, including Lincoln Gap and other demanding climbs.

VT Gran Fondo Training Plan Weekly Breakdown

Week 0: Bonus – Getting Started & Testing (9:15 hours)

• Objective: Establish your baseline fitness and familiarize yourself with the plan.
• This includes testing your functional threshold power (FTP) or heart rate zones, setting goals, and planning equipment needs.

Week 1: Establishing Consistency (9:30 hours)

• Objective: Build a routine and integrate structured training into your schedule.
• Focus: Steady endurance rides with cadence work and an introduction to hill climbing technique.

Week 2: Workout Execution (11 hours)

• Objective: Master proper pacing and intensity for climbs and long rides.
• Focus: Structured interval workouts, climbing drills, and weekend-long rides.

Week 3: Overreach (12:15 hours)

• Objective: Push past comfort zones with higher volume and intensity.
• Focus: Long endurance rides with sustained climbs and threshold intervals.

Week 4: Recovery, Adaptation & Re-Test (9:15 hours)

• Objective: Allow the body to recover and adapt to training stress.
• This includes recovery rides, flexibility/mobility work, and re-testing FTP or heart rate zones.

Week 5: Overload (12:00 hours)

• Objective: Peak your fitness with intense training and higher mileage.
• Focus: Extended climbs, back-to-back long rides, and nutrition practice.

Week 6: Race Test (12:15+ hours)

• Objective: Simulate race-day effort and refine strategy.
• Includes: A long ride mimicking VTGF conditions, including pacing, nutrition, and mental focus.

Week 7: Taper (9:45 hours)

• Objective: Reduce fatigue while maintaining fitness.
• Includes: Shorter, focused rides to stay sharp and energized for race day.

Week 8: Event Week (3:30 hours before race day)

• Objective: Rest, recover, and finalize preparations.
• Includes Easy spins, gear checks, route review, and mindset preparation.

Personalized Training and Coaching
with BaseCamp

Our one-on-one coaching is the ultimate experience! Our coaches start with a formal goal-setting process to ensure they understand what you want to achieve. Once your goals are established, an in-depth analysis of your training history and results produces a start-up plan where your coach can communicate some strengths and limiters and a big-picture program to get you to your goal. Once we establish your goals, analyze your training history, and present the start-up plan, your coach will build your unique and individual training program and begin one-on-one coaching.