I’m looking to set a PR for a Gran Fonda (century). I’ve done Base, Build (sustained power, mid-volume), and Speciality (century, mid-volume). Once my Speciality phase is done, I’ll have two weeks of training plus one taper week before my Gran Fondo, and I’m trying to decide what to put in there. I have no concerns about finishing (I’ve already done centuries this season), I am only concerned to get faster for a sub-5 time. I have to take a week off the bike right now, so I don’t think I need to take any extra rest time.
Should I do:
- Road Race Specialty high-volume, to sharpen a wide range of strengths, e.g. so to hold on to group accelerations, etc.?
- 40k TT Specialty high-volume, since its description highlights increasing “maximum steady-state power” (stamina)?
- Another Century specialty mid-volume?
- Something else?
Furthermore, which two weeks of these plans should I pick? If I’m feeling fresh, should I just pick the biggest two weeks in the plan (that are roughly consistent with my TSS ability)?
As always, if this exact question has already been answered, please feel free to direct me to it elsewhere.
Thanks for any input!