Loess Hills Enduro 12 Week Plan (Smart Enabled for Power)

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:05

Make 2018 your best Loess Hills Enduro (formerly Good Life Gravel Gran Fondo) ever. Although this plan will work for any 100km (62 mile) gravel event the intervals built into this program are specifically built for the demands you'll find on race day. All workouts are smart enabled for power so they're easily uploaded to your cycling computer/GPS or virtual training platform. This plan assumes you have 4-8 weeks of endurance training (base miles) before beginning. To maximize this plan you'll need to know your Functional Threshold Power (FTP) and/or your Functional Threshold Heart Rate (FTHR).

Sample Day 1
1:10:00
74.3TSS
Sweet Spot Intervals

Begin with a standard warm-up and then complete the prescribed Sweet Spot intervals. These intervals are best done on a flat course or one that has a slight uphill grade or head-wind. Ride these at steady state and seated, pedaling as smooth as possible. Cool-down.

Sample Day 2
1:00:00
25TSS
Active Recovery

Often referred to as "easy spinning" or "light pedal pressure", this is a very low level exercise. Minimal sensation of effort or fatigue. Continual conversation is possible. Just spin the legs at a normal cadence (neither fast nor slow).

Sample Day 3
1:30:00
78.3TSS
Endurance Ride

Start with a standard warm-up to get the legs loose. Begin the main endurance set keeping a high cadence, at 85-95 rpm. Power should not exceed 80 percent of FTP. It's okay if power tips past 80 percent on the occasional hill, but keep the ride focused on building endurance. Cool down with easy pedaling.

Sample Day 4
1:00:00
25TSS
Active Recovery

Often referred to as "easy spinning" or "light pedal pressure", this is a very low level exercise. Minimal sensation of effort or fatigue. Continual conversation is possible. Just spin the legs at a normal cadence (neither fast nor slow).

Sample Day 5
1:10:00
74.3TSS
Sweet Spot Intervals

Begin with a 15 minute warm-up and then complete the prescribed Sweet Spot intervals. These intervals are best done on a flat course or one that has a slight uphill grade or head-wind. Ride these at steady state and seated, pedaling as smooth as possible. Cool-down.

Sample Day 6
2:30:00
134.7TSS
Group Ride

Today can be a solo ride or head out with a group. Power should not exceed 80 percent of FTP. It's okay if power tips past 80 percent on the occasional hill, but keep the ride focused on building endurance. Cool down with easy pedaling.

Sample Day 8
1:17:00
82.6TSS
Sweet Spot Intervals

NOTE LONGER INTERVAL DURATION. Begin with a 15 minute warm-up and then complete the prescribed Sweet Spot intervals. These intervals are best done on a flat course or one that has a slight uphill grade or head-wind. Ride these at steady state and seated, pedaling as smooth as possible. Cool-down.

Mark Savery
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622 Cycling

622 Cycling is based in Omaha Nebraska and is committed to helping athletes meet their goals no matter how big or small. We currenlty work with athletes pursuing road, mountain, cyclocross and endurance gravel and mountain events. In addition to building personalized programs for individuals we also offer the following services.

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