Gravel God Beginner 3 - Peak Period
Author
Matti Rowe
All plans by this CoachLength
6 Weeks
Typical Week
3 Other, 5 Bike, 2 Strength
Longest Workout
5:00 hrs
Plan Specs
cycling gran fondo/century beginner intermediate power based tss based
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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.
You lost a bet and now you have 6 weeks to get ready for a Gravel Race. You can’t back out now, too much is on the line, and everyone on social media knows what you promised to do. How the H$ll are you going to get fit? We’ve got you. If you’re crunched for time and looking for one-plan, Gravel God Beginner 3 - Peak Plan is just what you need.
The ‘3’ wasn’t a typo - this is the 3rd plan in a 3 plan series. It’s OK - you don’t need to do the first two to get ready for your gravel race, you just won’t be as fit as you could be. Rome wasn’t built in a day, but you can still build a lot in 6 weeks.
So, do you want the secrets to becoming a Gravel God?
🔥🔥WHAT AM I GETTING???🔥🔥
- Science! - We went to school and learned fancy words like 'periodization', 'TSS', 'FRC', and 'carbs'.
- Structured Workouts! - Because if you can't export your workout to Zwift, what's the point?
- Unconventional Approach - We included mental training! You get a therapist AND a coach!
- Clever Workout Descriptions! - We keep you laughing when you're in pain.
- Power-based Training! - Because who doesn't have a power meter now?
- Mobility workouts!- Learn how to touch your toes!
- 6,000-word guide! - We cover everything, from equipment to nutrition to race tactics to life advice!
- Emails! - You can email us at matti@summitenduranceacademy.com and we won't ignore you.
- Re-usability! - Buy the plan once, use it every year until gravel racing isn't cool anymore.
- Scolding! - We call you out so you don’t have to learn the hard way!
And More!
Have too much time on your hands? Have a look at our complete 18 weeks Gravel God Beginner - Base to Race plan.
Already riding a lot but not ready to peak? Then our Gravel God Beginner 2 - Build Plan is for you!
Questions?
Hit me up directly with any questions you have: matti@summitenduranceacademy.com
Stats
Sample Day 1
12m progressive warmup
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5m RPE 6/10
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5m RPE 2
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5m ALL OUT. Go as hard as you can for 5 minutes.
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5m RPE 2
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20m ALL OUT. Start the effort conservatively at about an 8/10 RPE - 20 minutes is a LONG time.
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You'll want the terrain to be unbroken flat or slightly uphill - you don't want to get caught at a stop light or intersection in the middle of your effort.
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10m easy spin to cool down.
Sample Day 2
Warm up for 10-15m progressing from z1-z2
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1x5min high cadence z3
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Easy 5 min, spin high cadence (>100rpm)
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2x12m SS (95%) FTP, 5min recovery between
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5x20sec ALL OUT, 40 sec Z1
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Cool Down
Sample Day 3
Warm up, building from Z1 to Z2; keep cadence over 85 rpm
-1x40min Z3
Go straight from that into 5x20 sec acceleration/40 sec recovery
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~30min Z2 riding to finish
Sample Day 5
15m progressive warmup
5m high cadence Z3
5m Z1
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3 sets of:
5x30sec ON (All out), 30 sec ez)
( 5m recovery between sets)
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Ride to finish prescribed time
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Finish with 5X(10s standing sprint, 50 s easy spin)
Sample Day 6
This ride is about steady on the gas. Looking for where HR decouples so we can see where aerobic fitness is.
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The goal is not a 2 hour all out time trial. You should feel at the top end of endurance and the bottom end of tempo - mentally you have to stay engaged but RPE should be 6/10 to start and grow towards the end.
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10/15m warm up by heart rate and then settle in at the top of your z2/bottom of z3 heart wattage and hold it there for 2 hours to start.
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The workout will be suffer if you don't eat and drink every 1/2 hour - you're burning LOTS of kcals. Also, minimize stops - rest invalidates the decoupling.
Sample Day 7
Find a quiet place, sit comfortably. Take 10 deep breaths (2-5 seconds each, really accentuate the inhalation and exhalation)
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For 5 minutes focus on thinking nothing. When something comes across your mind look at it and return to nothing
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Write down 3 things you're grateful for. Look at it before you go to bed at night. Then crumple it up and throw it out.
Sample Day 7
This routine doesn't take a lot of time, but is challenging and works. The focus is all on the posterior chain (read back, glutes, hamstrings). This will make you a better handler on the bike, better climber, and help cut out lower back pain. These are the muscle groups that cyclists often ignore, and pay the penalty for.
Follow the link to the video:
https://stream.foundationtraining.com/programs/12-minute-workout
Do some foam rolling and stretching after the foundation routine.