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Gravel Grinder - Intermediate - Hilly


Frank Overton

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No Ratings


6 Weeks

Plan Specs

cycling gran fondo/century intermediate masters weightloss time goal power based hr based tss based

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Plan Description

Got gravel on the brain? We’ll help you train! Our Gravel Grinder Training Plan will help you prepare to go long & strong over every climb and gravel section the race can throw at you. Choose between a basic, intermediate or advanced training plan based on the amount of time you have to train per week, your age and you ability level.

This periodized plan will have you progressing your riding time and intensity as you near race day. You’ll start with a Field Test will set your training zones with the included FasCat Wattage and Heart Rate Zones Sheet. Then you’ll ride race simulations on the weekends leading into the race so you can make sure your legs & bike are ready! There’s even tips on nutrition & hydration that you can practice on these simulation rides!

Additionally, this training plan includes all the “marginal gains” details to get even faster: Recovery Techniques, Rest Days, Yoga, Foundations, and best of all, Strength and Conditioning – all you need is a physical therapy style rubber band and MOTIVATION! There are instructional videos in the plan for you to follow along at home. You’ll perform structured Sweet Spot and Tempo intervals mid-week and have the option to join group rides on the weekends (where we coach you how to sweet spot on the group ride). There’s also recommendations for riding longer/shorter for flexibility so you can stay on track when life throws a curve ball.

Questions about using this training plan? email/call: or 720.406.7444

100% Satisfaction Guaranteed: if you are unsatisfied with the plan, your performance, anything, we will refund your plan at anytime


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
7:40 hrs 5:00 hrs
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Workouts Per Week Weekly Average Longest Workout
7:40 hrs 5:00 hrs
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FasCat Coaching

FasCat Coaching

FasCat has over 15 years of experience coaching real world amateur athletes: "Working men and women" that need balance and flexibility for whatever life throws at them. Before we design any training program we consult with the athlete first - how much time do you have to train - what do you have coming up?

We coach thru a custom designed training plan, monitor your progress thru your data and give feedback based on our expertise.

Sample Day 1

Field Test: 20 minuter

20 Min Threshold Effort up a climb or on an uninterrupted stretch of flat road to determine training zones
For more info:
Find an uninterrupted stretch of road, free from stop signs/lights or longer descents. This needs to be a repeatable effort as you may test throughout the season.
Your goal is to put out the most power you can over 20 minutes, but also to be smooth & consistent as you perform the effort. Don't blow up in the first few minutes! Ask me for wattage pacing guidelines.

Sample Day 2

Sweet Spot 2 x 15 minutes

2 x 15 minutes ON; 10 minutes recovery
Building a Hemi-Powered Aerobic Engine!
For More Information Visit:

Sample Day 3

Tempo Bursts: 2 x 20 minutes

2 x 20 minutes on w/ a 'Burst' every 4 minutes during ; 10 minutes OFF
Perform the effort at TEMPO/Zone 3, then 'burst' out of the saddle for 5 secs 200% of your FTP then return to tempo. You should feel like you are working but not "suffering"
Bursts are meant to help emulate the stochastic nature of bike rides, where you have to give it some 'gas'/hard efforts to get up a steep section, out of a corner or close a gap to a wheel
For More Information Visit:

Sample Day 5

Zone 5/VO2 Max: 4 minuters

1 set of 3 x 4 minutes ON 4 minutes OFF FULL GAS; 8 min b/w sets
How To Perform VO2Max Intervals Properly:
The Right WAY and WRONG WAY:

Sample Day 6

1/2 Gravel Simulation

One 1 hour climb/effort - pretty close to full gas, you can use this climb and or section of road to dial in your your Functional Threshold Power if you go as hard as you can

Sample Day 8

Threshold Intervals 2 x 10 minutes

2 x 10 minutes ON Threshold; 7.5 minutes recovery
98 - 105% of your race pace. HARD. Zone 4 threshold/wattages-Recommend doing these on a climb if possible.

Sample Day 9

Anaerobic Over Under 3 x 5 (30 secs)

3 x 5 minutes ON 5 min OFF
First 30 seconds of interval is 200% of FTP, then 'settle' into zone 5. Finish with last 30 seconds, Full Gas > 200% of FTP
5 minutes off
Teaching you to clear the lactic acid from the system and respond to hard efforts at the beginning of a tough section in a ride or race

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