v3.1 - GRAVEL / FONDO EVENT (>100 mi), High Volume: 12-Week Race Preparation Plan - Reusable
Cody Waite, Waite EnduranceAll plans by this Coach
12-Week Race Preparation Plan for Gravel / Fondo Race (over 100 miles) - v3.1 High Volume - Reusable
Written by Cody Waite, of Waite Endurance
This is part of our most recently updated v3.1 plan series (2019) with all Structured Workouts provided to be used with power meter, 'Smart Trainers' and/or training metric devices of your choosing!
The Race Prep plan picks up where our BASE BUILDER PLANS leave off, and prepares you to race! Your Anaerobic Power, Vo2 Max, and Anaerobic Threshold energy systems are all addressed as your racing approaches.
RACE PREP PLAN:
Our 12-week, high-volume, Gravel / Fondo Race-Prep Plan, v3.1, is designed for events over 100 miles. Geared towards riders looking to sharpen up their race day fitness leading up to their A-priority event. This plan is designed to begin after you've completed one of our Base Builder Plans and have your fitness base established. You can also begin this plan without having followed our Base Builder Plans, assuming you have at least 8 weeks building a solid aerobic strength base prior to starting this program.
This 12 week plan is set up in 6 two-week blocks: each block focusing on a specific energy system beginning with Anaerobic Power, expanding through Vo2 Max, Anaerobic Threshold, Aerobic Threshold, Aerobic Endurance and a final a Peak/Taper into your goal event. Each two-week block includes 4 Structured Workouts that focus on the specific energy system, and two endurance rides. Optional strength training sessions are also included as desired.
REUSABLE: You can easily reuse this plan within your racing season as you recover and rebuild between peaks for A-priority events; as well as future seasons.
- Our Base Builder Philosophy
- Our Race Prep Philosophy
- Our Road/Gravel/Fondo Plan Details
- Listen to Our PODCAST
- Subscribe to Our YouTube Channel
OTHER GRAVEL / FONDO RACE PREP OPTIONS:We have both LOW & HIGH volume Race Prep Plans available for under 100 miles & over 100 miles:
Email Cody directly with questions now or as you go: firstname.lastname@example.org
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|12:16 hrs||8:00 hrs|
|1:25 hrs||0:45 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||12:16 hrs||8:00 hrs|
||1:25 hrs||0:45 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.Still have questions about this plan?