For full protocol and links to zone calculator, http://bit.ly/threshold_test
This test protocol can be used for both Functional Threshold Power (FTP) and Functional Threshold Heart-rate (FTHR).
You can think of this session as "weight training" on the bike.
Gravel cycling is often referred to as "Gravel Grinding" for a reason and the ability to be able to dig in and churn a big gear is essential.
All the efforts are seated and you should be really disciplined about sticking to the low cadence targets.
The efforts are all 5 minutes long with 3-minute recoveries.
After your Threshold Test and yesterday's Big Gear session, this session, although lighter, will still seem fairly tough.
This is a great stepping stone to the classic 2 x 20 minutes sessions.
It'll teach you pacing at this key intensity but, with the efforts broken into shorter blocks, is more manageable and makes it easier to maintain good form.
This is not an essential session; add it to your
training if you have the time.
Choose an activity to help develop all-round
fitness and flexibility.
If you already do another exercise session, structured or social, then continue to fit that into your week. If not, then maybe try something new; for example gym work, swim, jog or a fitness class.
Remember to start all new activities slowly, don’t overdo it and that gentle restorative exercise, such as yoga or Pilates, can
complement cycling well.
Whatever you choose to do, it's important that it doesn't impact negatively on the quality of your cycling training.
This session can be on your gravel or road bike.
These efforts begin to introduce some structured intensity into your endurance rides.
Your gravel endurance focussed session of the week and you should really try and do it off-road and on your gravel bike.
This is your opportunity to practice the pacing, fuelling and hydration strategies that you'll use on the Dirty Reiver as well as fine tuning your off-road riding skills.
With fatigue from yesterday's session in your legs, it'll mimic the sensations of the second half of the ride well.
Some quality to start the week. It's important to develop or maintain some top end fitness for a gravel event. Whether it's putting in a burst to overtake a group of riders before a singletrack section or putting in some hard pedal strokes to maintain traction on a climb, it's handy to have some oomph in your locker. Quality work is best done fresh so that's why this is the first workout of the week.
This session develops your ability to sprint and recover from multiple hard efforts.