100 Mile Gravel Race 12 Week Base Plan

Author

MTBCoach

All plans by this Coach

Length

12 Weeks

Typical Week

5 Bike, 3 Strength

Longest Workout

4:15 hrs

Plan Specs

cycling gran fondo/century beginner intermediate advanced power based hr based tss based base period

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Summary

This plan is designed for people who want to compete in a 100 mile gravel race. The base plan is designed to create a strong aerobic fitness that will prepare you for our 12 week 100 Mile Gravel Build plan. Visit our site to learn more about choosing our training plans to meet your needs.

Start this plan 24 weeks before your goal race, then follow the 12 week 100 Mile Gravel Race Build plan for optimal race readiness. Rest days are on Monday and Friday and rest weeks every four weeks. Designed to start on a Monday with shorter workouts on weekdays and longer workouts on weekends.

Workouts are written to use a power meter, a HR monitor or rate of perceived exertion, but using a power meter AND a HR monitor is best for accurate monitoring of progress. The plan includes structured workouts compatible with your smart trainer and device to guide you through workouts in real time.

For people just getting started with training, coming off a long break or off the couch start with our 6 Week Conditioning/Adaptation Training Plan for a total of 30 weeks of training when you stack our Conditioning plan with our Base and Build plans

Visit the MTBCoach Gravel Race Training Plans page for more details

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:57
Training Load By Week
Average Weekly Training Hours: 09:57
Average Weekly Breakdown

MTBCoach

MTBCoach LLC

Our Services include training plans and coaching for XC, Endurance and Ultra-Endurance MTB, Gravel, Road, Triathlon, and XTERRA events.

Our training plans start at $99 and individual coaching starts at $140. Nutrition Coaching is an extra $50 a month. Sign up for our newsletter and get 25% off any of these plans.

All Coaching services include Nutrition Guides to give you proper fuel for your workouts and recovery. Nutrition Guides can be purchased separately for $20 each.

Back to Plan Details

Sample Day 1

1:00:00
LTHR/FTP Field Test

This training plan uses training zones and power levels to indicate intensity based on heart rate or power. If followed properly, this field test will give you your LTHR or FTP values to use for zones. Use the zones from the Zone Calculator found on the page listed below for correct workout intensity of the sessions in this plan.
Follow LTHR or FTP test at http://mtbcoach.com/?page_id=261
If you already know your LTHR or had a recent FTP test then you can skip this and ride at an

Sample Day 2

1:30:00
87.4TSS
Steady State Intervals - 12 min

Can be done on a trainer or outdoors on MTB, Road or Gravel bike.

warm up for 10 minutes with an easy spin in L1 or Z1. Then ride 12 minutes at a constant pace in L3 or Z2-3, cadence should be between 80 and 90 RPM. Rest for 4 minutes with cadence of 85-90 RPM, Z1 or L1, then repeat for a total of 5 intervals

If you are riding outside using a rolling course can achieve the same effect of this session, just not timed the same as intervals. Push harder within L3 - Z2 zone on the climbs and recover on the descents.

Sample Day 3

1:36:40
88.2TSS
Force Reps

On flat road or on a trainer. Use the big chainring and a gear that allows only around 60 rpm. While in the saddle drive the pedals down as hard as possible for 15-20 revolutions of the cranks. Do 8 of these starting a new one every 4 minutes after warming up. Heart rate or is not important.
After the force reps continue at Z2, L2 for the remainder of time you have.

Sample Day 3

0:30:00
Core and/or Yoga

Can be done before or after any workouts during the day.
See Core workout on my website.
http://mtbcoach.com/?page_id=217
Goal: improves balance and power on the bike while strengthening the lower back and hip flexors to reduce back pain.

Alternatively you can do this yoga program.
You can do both Core and Yoga to get extra flexibility and stretching.
https://www.youtube.com/watch?v=ok-OupCTyK4

Sample Day 4

1:00:00
73.8TSS
10 1x1 Anaerobic Intervals

Warm up for 10-15 Min at Z1-2 and Cadence around 90 RPM After warmup do 1 set of 10 1x1 Intervals. On (work) intervals should be L5-L6 or Z5a. Off (Rest) interval should be power level 1, low cadence. Each interval is 1 min on, then 1 min off (Rest). If using power each interval should be consistent with in 3% of each other. Going out too hard in the beginning will reduce power in the last one. Be steady. If using HR, you should be in Z4 by or above by one min. After the third interval your HR should be getting to Z5a. Off intervals HR should be zone 1, 80-90 rpms Cadence should be high, 100+ RPM for on intervals. Ride at an easy pace for the remainder of the workout.

Sample Day 5

0:30:00
Core and/or Yoga

Can be done before or after any workouts during the day.
See Core workout on my website.
http://mtbcoach.com/?page_id=217
Goal: improves balance and power on the bike while strengthening the lower back and hip flexors to reduce back pain.

Alternatively you can do this yoga program.
You can do both Core and Yoga to get extra flexibility and stretching.
https://www.youtube.com/watch?v=ok-OupCTyK4

Sample Day 6

2:00:00
112.5TSS
Endurance/All Day Pace - HR Based

This can be on the Road, MTB Bike or trainer. No hard efforts. Focus on holding steady effort and form. This session is HR based. Keep HR in Zone 1-2. It is likely the power will be in a higher zone and that is OK. Just focus on keeping the HR in Z1-2.

Warm up: Zone 1-2 for 10min
Set 1. Ride Z1-2 with a variety of terrain and cadence that will emulate your next goal event.

If on the trainer reduce time to 2 hours. Shift gears or increase resistance through the session to change the effort. Get out of the saddle periodically to use different muscles
This should be an endurance/add day pace ride.



Cool Down in Z1 for 10 min

100 Mile Gravel Race 12 Week Base Plan

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