8 Week Plan to Gravel Glory

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8 Week Plan to Gravel Glory

Author

Taylor Warren

All plans by this Coach

Length

8 Weeks

Typical Week

1 Day Off, 6 Bike

Longest Workout

5:00 hrs

Plan Specs

cycling gran fondo/century

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

This is an 8 week plan that uses progressive overload to build on itself to keep you adapting and improving your fitness throughout the plan. The format is 3 weeks build, 1 week of rest and recovery to adapt and freshen up physically and mentally, followed by another 3 week build and a last week taper into the event. Mid week the rides are kept pretty short to accommodate those working a full schedule. The workouts use the workout builder so they can easily be uploaded and done on a trainer. The plan works on a variety of aspects to get you ready to not only complete your event but to excel in it. Mid week, the plan focuses on FTP building with various sweetspot workouts. There are also cadence drills to improve pedaling efficiency and improve leg speed as well as overgear work to improve muscular endurance and seated climbing for ultra steep gradients. On the weekend, the rider will face a group ride most Saturdays and Sundays are for building long aerobic endurance, best if done on the dirt or similar terrain that you will find in the event. The plan also includes plenty of rest days to keep the rider fresh and able to produce good quality workouts. This plan really benefits the rider if used in conjunction with a power meter or smart trainer.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 10:09

Taylor Warren

Apogee Performance Coaching

Areas of expertise include race prep/tactics, nutritional guidance, time trial strategy and sports psychology.

Services I provide include a general consultation, where we go over a rough road map of the season as well as a nutritional consult. I also provide customized weekly training plans and at the top of my program, I provide power analysis as well.

Sample Day 1

1:14:00
88.4TSS
Bittersweetspot

This is the first workout in this series. The focus of this session is building sustainable power to get through hard steep climbs, loose long climbs and building threshold power in general. This will be similar to an over under workout where once you know your training zones, you'll spend a portion of time above your FTP and some time below. Goal is to accumulate time near your FTP to stimulate adaption and improve lactate clearance capacity

Sample Day 2

1:00:00
Active Recovery

Entire workout is done at a HR less than 60% of your max HR. This workout is intended to help you rest and recover from previous, more intense, workouts and to prepare your body for the upcoming, more intense workouts. It is VERY IMPORTANT that your HR does not go above 60% of your max HR.

Sample Day 3

0:58:00
46.6TSS
Overgear week 1.0

Either on the trainer or on a good stretch of uninterrupted road. Get in a solid warmup at zone 2 heart rate ~20 min. Knock out 4x4 min efforts, with 4 min active recovery spinning at 90 rpm between efforts. Easy cooldown

Sample Day 4

1:00:00
Active Recovery

Entire workout is done at a HR less than 60% of your max HR. This workout is intended to help you rest and recover from previous, more intense, workouts and to prepare your body for the upcoming, more intense workouts. It is VERY IMPORTANT that your HR does not go above 60% of your max HR.

Sample Day 5

3:00:00
Group Ride

Use today to join a group ride according to your ability level. Practice getting comfortable drafting, accelerating in the group and using the group to challenge yourself and get a hard productive ride in.

Sample Day 6

2:00:00
76TSS
Endurance Ride 1.0

This is not a tempo ride, so keep your HR mid-endurance as much as possible (65-80% of max HR).

Sample Day 8

1:14:00
88.4TSS
Bittersweetspot

This is the first workout in this series. The focus of this session is building sustainable power to get through hard steep climbs, loose long climbs and building threshold power in general. This will be similar to an over under workout where once you know your training zones, you'll spend a portion of time above your FTP and some time below. Goal is to accumulate time near your FTP to stimulate adaption and improve lactate clearance capacity

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