100 Mile Gravel Race - 12 Week Training Plan with Power (8-14 hr/wk)

Author

Simon Kessler

All plans by this Coach

Length

12 Weeks

Typical Week

7 Bike

Longest Workout

7:00 hrs

Plan Specs

cycling gran fondo/century intermediate advanced masters power based tss based

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.

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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.

“Develop the Endurance and Power to Successful Complete a 100 mile Gravel Event!”


Training plan description: Coach Simon has developed this 12-week training plan to get you into the best condition possible with a range of 8-14 hours/week of training for a gravel endurance event of +- 100 miles (160km). Having clients who have participated in these type of events, we are very aware of the physical demands and what kind of training is required.


This training plan is all about developing your endurance and power on gravel (training can be done mostly on the road or even indoors). Specific instruction on how to fuel is provided as well as specific training sessions to reduce your need for carbohydrates and become more efficient at utilizing your own body's fat as fuel.


This plan is designed in blocks of 3 weeks followed by an easier week with a simulation ride before starting the next block. The simulation ride increases each block with the final simulation scheduled two weeks before the event with a target TSS of roughly 80-100% of your goal ride. This will prepare your body as best as possible for what you will experience on race day. An easy recovery week follows and some higher intensity efforts in the final few days plus recovery to keep you fresh, feeling sharp and ready to compete at your personal best and make yourself proud! The plan ends on Week 12 with the event on either the Saturday or Sunday (plan works for both a Saturday or Sunday event).


The training is with Power and is designed in the Workout Builder format which provides your personalized power zones in each training session which are calculated automatically from your Threshold number inputted under settings. Additional benefits of the Workout Builder format include direct training session sync to your Garmin or Wahoo device and training session upload to Zwift, TrainingRoad, CycleOps and more.


Designed by former professional and multiple national champion coach Simon Kessler of Simon Says Cycling, coach Simon has coached for 25+ years and has enjoyed an incredible track record as a coach which includes state and national champions on multiple continents in road, track and mountain biking. Some of Simon’s clients have won world championship medals and gone on to wear the yellow jersey in the Tour de France. With this plan, you receive 30+ years of top-level experience in a super effective training plan that will lead to fast improvements.


Training for another race or personal improvement goal? Checkout our other training plans for racing (road, time trial, criterium), centuries, gran fondos, base training, power gains, and more. Visit: simonsayscycling.com


Plan Features

This training plan starts on a Monday

The plan is reusable an unlimited amount of times

This plan can be used for other endurance events of 70-120 miles

This plan works with power only (no heart rate zones)

Designed with the latest Workout Builder - offering you more precise training with your personalized power intensities automatically displayed for each session

Your day's training session appears automatically each day on Garmin, Wahoo, Zwift, TrainerRoad, and more.

Weekend group ride option

Mental training audio included

Additional instruction and coaching via our client-only FB group

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 11:22

Simon Kessler

Simon Says Cycling

Do you want to make real improvements but are often left frustrated with your progress?

Coach Simon Kessler's proven track record (since 2001) has helped everyday cyclists and professionals achieve their goals and attain new levels of satisfaction and fulfillment in their cycling.

Our training plans combine real-world experience with sports science and years of experience coaching cyclists from beginner to professional.

Learn more about our services at http://simonsayscycling.com

Back to Plan Details

Sample Day 1

1:25:00
87TSS
Tempo

A long tempo interval to improve your muscular endurance and lactate clearing ability. The pace may not feel hard at first but by the end, it should feel quite hard. Pick a course with no stops on a flat course or a rolling course where you can still pedal on the downhills. You can also ride up a long climb or indoors on a smart trainer. Choose a gear/cadence that feels best for you. 

Optional nutrition strategy: limit your carbohydrate intake to train your ability to use your body's fat as fuel. For example if done in the morning start the ride in a fasted state or have some fat/protein for breakfast (e.g. eggs, bullet proof coffee, spoon of nut butter, MCT oil etc.). Always bring backup food with you. You can start adding some carbs if/when needed (0-20 grams/hr).

Sample Day 2

2:00:00
60.5TSS
Easy Endurance

Ride at an easy/moderate intensity.

Sample Day 3

1:25:00
81.5TSS
Tempo Big Gear

A long big gear interval to improve your muscular endurance and muscular strength. The pace may not feel hard at first but by the end, it should feel quite hard. Pick a course with no stops on a flat course or a rolling course where you can still pedal on the downhills. You can also ride up a long climb or indoors on a smart trainer. Please note of cadence range for big gear and also post big gear focusing on spinning. 

If you experience any knee pain increase your cadence. If it continues then stop the big gear interval for the day and ride at a moderate pace. 

Switch up body positions from holding on the top, hoods, in the drops, and occasionally out-the-saddle.

Optional nutrition strategy: limit your carbohydrate intake to train your ability to use your body's fat as fuel. For example if done in the morning start the ride in a fasted state or have some fat/protein for breakfast (e.g. eggs, bullet proof coffee, spoon of nut butter, MCT oil etc.). Always bring backup food with you. You can start adding some carbs if/when needed (0-20 grams/hr).

Sample Day 5

2:15:00
119.2TSS
Endurance Tempo

This is a harder endurance ride which does not feel easy or hard but is fatiguing over time.
You can start in a fasted state for the first 1-2 hours of the ride (for morning rides). Always bring some food in your pocket and start taking on food when necessary. We recommend eating real food today versus sugary sports nutrition products. Aim for 40+ grams of carbohydrates per hour (after the first 1-2 hours).

Sample Day 6

2:10:00
114.4TSS
Big gear alternating

Alternating big gear/low cadence with higher cadence riding.

Optional nutrition strategy: limit your carbohydrate intake to train your ability to use your body's fat as fuel. For example if done in the morning start the ride in a fasted state or have some fat/protein for breakfast (e.g. eggs, bullet proof coffee, spoon of nut butter, MCT oil etc.). Always bring backup food with you. You can start adding some carbs if/when needed (0-20 grams/hr).

Sample Day 8

1:55:00
121.6TSS
Tempo

A long tempo interval to improve your muscular endurance and lactate clearing ability. The pace may not feel hard at first but by the end, it should feel quite hard. Pick a course with no stops on a flat course or a rolling course where you can still pedal on the downhills. You can also ride up a long climb or indoors on a smart trainer. Choose a gear/cadence that feels best for you. 

Optional nutrition strategy: limit your carbohydrate intake to train your ability to use your body's fat as fuel. For example if done in the morning start the ride in a fasted state or have some fat/protein for breakfast (e.g. eggs, bullet proof coffee, spoon of nut butter, MCT oil etc.). Always bring backup food with you. You can start adding some carbs if/when needed (0-20 grams/hr).

Sample Day 9

2:00:00
60.5TSS
Easy Endurance

Ride at an easy/moderate intensity.

100 Mile Gravel Race - 12 Week Training Plan with Power (8-14 hr/wk)

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