Ponderosa cruising on the Flagstaff to Grand Canyon Route
Flag to Grand Canyon 12-Week Training Plan
This is the ultimate training plan for the 65 mile Flagstaff to Grand Canyon ride. More info on the ride: flag2gc.com
How do I purchase the training plan? Purchase below, or contact me for other payment methods.
Who is the training plan intended for?
The training plan is intended for riders who have experience mountain biking, but know that this ride will be a challenge for them. It is written for both first-time Flag2GC riders and seasoned veterans. It is intended to prepare you to finish the ride feeling good. If you are looking to set your Personal Record (PR), please contact me
about Individual Coaching, which includes an entirely personalized program and mental training as well.
When does the training plan begin?
The 2015 12-week training plan begins on Monday, May 11. You should know whether or not you got in by May 9. You can wait until you know if you are in, or purchase the plan early and figure that if you don’t get in, training for it will still bring you many wonderful health benefits.
What should I be doing to prepare for the beginning of the training plan?
Because this plan is the final 12 weeks before the race, it begins with moderate to high intensity so you want to be sure you have a solid base. Beginning in February or March, try to be on the bike at least 3 times per week, and try to include 1 day of strength training each week, focusing on low resistance and high repetitions. By April, aim to have one of those rides each week be 4 hours long, and increase your resistance in strength training.
I’ve heard great things about your mental training program. Is that included in the training plan?
No. Mental training is part of my individual coaching. If you are interested in that level of coaching, please contact me
Since I have training partners/friends who are doing this ride with me, can we just buy 1 plan and share it?
Sure, but if you do it is likely you will all have tires full of goat heads, the whole ride will be uphill, and your water pack will spring a leak. Please no sharing! It’s the honor system.
I am also a runner/skier/swimmer/etc. Can I include my cross training in this plan?
Absolutely. And if you would like help
customizing the training plan to fit your particular needs or desires, my customization rate is $50. Or, feel free to substitute activities on your own as needed.
Do I need a heart rate monitor to use the training plan?
No. All training is given in RPE (Rate of Perceived Exertion) which is detailed in the Notes and Explanations. If you have a heart rate monitor and want to train with it, by all means! If you want help figuring out your heart rate zones and how that translates to this training plan, please contact me
My life/work schedule varies a lot. How do I make a training plan work for me?
You can either rearrange the workouts on your own to fit your life, or I can help you find ways to alter the training plan. My customization rate is $50. Or, contact me
about individual coaching.
How many hours per week do I need to have available in order to follow the training plan?
Each week has a wide range of hours to fit in to as many different people’s availability as possible. Each week you simply do what you can within that range.
I purchased the training plan, then got sick/injured/changed my mind. Can I get a refund?
Sorry, no refunds once a plan has been downloaded. (If it has been paid for but not yet downloaded, then I can issue a refund.) I can, however, help you alter the plan
to work around your sickness or injury. My customization rate is $50.