Browse More Plans

v3.1 - GRAVEL / FONDO EVENT (>100 mi), Low Volume: 12-Week Race Preparation Plan - Reusable

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Cody Waite, Waite Endurance

All plans by this Coach
No Ratings

Length

12 Weeks

Refund Policy

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?
Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

10-Week Race Preparation Plan for Gravel / Fondo Race (over 100 miles) - v3.1 Low Volume - Reusable

WE

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, low-volume, Gravel / Gran 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.

LEARN MORE:

OTHER GRAVEL / FONDO RACE PREP OPTIONS:

We have both LOW & HIGH volume Race Prep Plans available for under 100 miles & over 100 miles:

  • 50-100 mile event, Low Volume

  • 50-100 mile event, High Volume

  • 100-200 mile event, High Volume
  • QUESTIONS ?

    Email Cody directly with questions now or as you go: cody@teamwaite.com

    USAC               USAT               TPC



    Training Plan Sample Week

    Stats

    Average Weekly Breakdown

    Workouts Weekly Average Longest Workout
    Bike x4
    8:07 hrs 7:00 hrs
    Strength x2
    —— ——
    Day Off x1
    —— ——
    Workouts Per Week Weekly Average Longest Workout
    Bike
    8:07 hrs 7:00 hrs
    Strength
    —— ——
    Day Off
    —— ——

    Training Load By Week


    This plan works best with the following fitness devices:

    • Power Meter
    • Heart Rate Monitor

    All supported devices

    Cody Waite

    Waite Endurance

    Coach Cody is a USAT level 2 and USAC Level 3 coach. Through his training facility, Sessions:6 Sports Performance, located in Lakewood, Colorado, he has worked with hundreds of endurance athletes from across the country including: triathletes, cyclists, runners, and mountain bike racers of all ability levels. Cody has offered Personal Coaching, Custom Training Plans, and Stock Training Plans, Team Training Programs, Training Camps and sports conditioning programs since 2003.

    $79.00 - Buy Now