Advanced Gravel Grinder Plan (Smart Enabled)

Author

Threshold Endurance Sports

All plans by this Coach

Length

12 Weeks

Typical Week

1 Day Off, 4 Bike, 2 MTB

Longest Workout

6:00 hrs

Plan Specs

cycling gran fondo/century intermediate advanced power based hr based pace based tss based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

This plan is geared at the gravel rider with 10-14.5 hours a week to train and wanting to sharpen your ability to handle the intensity of gravel grinders across long endurance efforts and improving lactate threshold. This plan assumes you've already established a good solid aerobic base. This plan builds upon the foundation you built during your base period by strengthening your aerobic and anaerobic capacity so you can handle repeated difficult efforts, maintain the threshold work you've already done so you can have the endurance to be competitive late in the ride/race, and continue in building some consistent top end strength so you can handle the steady power and endurance demands of a gravel grinder. Much of the intervals are built into the weekdays to allow for flexibility to replace some of the endurance weekend rides with races if so desired.

This plan will work with either power or heart rate or both.

To get started, you'll want to make sure you complete the field test in the attached training guide (under plan details) to establish your training zones for this plan. Make sure you are well rested going into the field test and have had a few lighter rides leading into the field test.

Before starting this plan or any other plan, please consult with your doctor to ensure you are fit to complete a training plan with sustained cardiovascular workouts in warm to hot weather conditions.

**All workouts in this plan are smart capable and can be dowloaded for use on your cycling computer or smart trainer.

For questions on this plan you can contact a TES Coach at info@thresholdendurance.com

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 11:42
Training Load By Week
Average Weekly Training Hours: 11:42
Average Weekly Breakdown

T.E.S.

Threshold Endurance Sports

At Threshold Endurance Sports, we're here to help you achieve your fitness and competition goals. We have a wide array of coaches and pre-built training plans, allowing you to pick the best experience for you in creating a plan to achieve your fitness and competition goals.
Read more about us on our site: www.thresholdendurance.com

Back to Plan Details

Sample Day 1

1:30:00
71.4TSS
1.5 hr zn.2 w/ 2x10min Tempo interval

1.5 hr @ zn.2 w/ 2x10min @ Zn.3. Shoot to be in zn.3 area for the duration of the intervals. These intervals are designed to raise your lactate threshold. These are to be done at a high end tempo pace just below the pace you would ride at during a time trial.

Sample Day 2

1:00:00
67.2TSS
1 hr Gravel/Mixed/MTB Trail Ride w/ 5x standing start sprints w/ 2 minute rest

1 hr easy ride on your gravel bike or MTB w/ 5x30 standing start practice sprints w/ 2 minutes rest between sprints. Make sure you get a good warm-up prior to starting the sprints. When you're ready to start your sprint efforts, find a 100-200 meter long hill or false flat that's grass or dirt. Come to a stop and unclip one foot. Perform the start like you would a start to a race, finding the pedal quickly and applying power thereafter. Intensity for each start should be medium for the first three and hard for the last two. Spin around for about 1 minute then start the next sprint.

Sample Day 3

1:30:00
71.4TSS
1.5 hr zn.2 w/ 2x10min Tempo interval

1.5 hr @ zn.2 w/ 2x10min @ Zn.3. Shoot to be in zn.3 area for the duration of the intervals. These intervals are designed to raise your lactate threshold. These are to be done at a high end tempo pace just below the pace you would ride at during a time trial.

Sample Day 4

1:00:00
30.4TSS
1 hr recovery or off

1 hr easy spin (active recovery). This ride is geared at promoting blood flow and speeding up recovery. Try not to do anything that you will really have to recover from on these types of rides.

Sample Day 5

2:30:00
109.5TSS
2.5 hr w/ 1x3-4 Minute Power Intervals

2.5 hr zn.2 (RPE 4-6) w/ 1x3-4 minute power intervals with 3 minutes recovery (zn.1 or RPE 1-3) between intervals.

Use a short loop or an out and back on a mixed surface road with a 3-4 minute climb or gravel segment. The segment can have some moderate technical features but you must be able to ride them 100% of the time. The goal is to ride non-stop on the segment.

Warm up very well, then ride uphill or on a resistant surface for 3-4 minutes in zn.5 (RPE 8-10) or VO2max pace. Without stopping, then return to the start (if repeating), coasting and recovering for 3 minutes. This is one interval.

Sample Day 6

3:30:00
144.6TSS
3.5 hrs zn.2

3.5 hrs @ zn.2. Try to avoid going beyond or below zn.2 when possible. This ride is designed to help you build aerobic efficency. If you are using a heart rate monitor, you may see your heart rate increase a bit into the zn.3 area after an hour or two for the same perceived effort. This is ok, continue riding at the same perceived effort.

Sample Day 8

1:30:00
77.2TSS
1.5 hr zn.2 w/ 2x15min Tempo interval

1.5 hr @ zn.2 w/ 2x15min @ Zn.3. Shoot to be in zn.3 area for the duration of the intervals. These intervals are designed to raise your lactate threshold. These are to be done at a high end tempo pace just below the pace you would ride at during a time trial.

Advanced Gravel Grinder Plan (Smart Enabled)

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