2 Months Build for Gravel Race Under 3 hours Long

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2 Months Build for Gravel Race Under 3 hours Long

Author

Peter Glassford

All plans by this Coach

Length

8 Weeks

Typical Week

2 Strength, 3 Other, 5 Bike, 1 Day Off, 1 Walk

Longest Workout

3:00 hrs

Plan Specs

cycling gran fondo/century intermediate advanced power based hr based strength

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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.

This plan is designed to get you ready for a solid performance at a Gravel Race under 3 hours in duration such as Paris to Ancaster, Rasputitsa or similar events.

The plan includes reminders about preparation, bike setup and critical event specific workouts to ensure you are ready to thrive on race day mentally and physically.

This plan will get you fit but also make sure you are prepared. It follows the same progressions and ideas I have used to get many athletes to personal bests, age-group podiums and many top 10s in the overall.

The plan that provides guidance on adding time/volume as your schedule and fitness allows. The general range of hours requied is 6-12 but, again, there is notes to extend to less or more depending on your time available.

It is appropriate for riders who have raced and trained before (intermediate/advanced)

It includes guidance for power, heart rate and RPE. It is ideal to use all 3 but you can use any of the 3 and still have great success.

Features Downloadable workouts for Garmin/Zwift/Trainer Road AND strength routines in PDF downloads!


Please feel free to email me peterglassford@gmail.com for more information.

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For $99, I offer 3 months 100% Made For You Plans, which often works better as it takes your schedule, goals, equipment, and abilities into account -> http://smartathlete.ca/training-plans/
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Thank you for checking out my plans!

Peter

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:40
Training Load By Week
Average Weekly Training Hours: 07:40
Average Weekly Breakdown

Peter Glassford

Smart Athlete Coaching

Smart Athlete coaches busy, adult clients who want to do big crazy adventures!

Coaching and Training Plan Types

  • Trainingpeaks - Pre Made Training Plans (price and duration varies)
  • 3 Month 100% CUSTOM Plans are only $99 CAD - no calls, emails or adjustments
  • Weekly Coaching (Bronze) - email communication, some adjustments
  • Daily Coaching (Gold) - emails, calls, adjustments

Other Services: Strength, Kinesiology, Bike Skills, Phone Consult

Sample Day 1

0:10:00
Your Core Routine - Commit to 10 min !

Daily Core
- We all say we 'should' do core/strength/stretch but when are you going to go to the gym?
-
the daily 10 min core is the MOST successful intervention I have seen to GET IT DONE
-

This Document can provide ideas but please make it your own! Use your surroundings whether that is a hotel gym, a hotel room or your own 'training cave'
https://docs.google.com/document/d/17WYmZ7bE-eX215ZIVYyqI0izBcw2BQZO-yWe2X2d7Ro/edit?usp=sharing

-
the idea with this workout is to incorporate some full body motion daily. this is in your calendar to provide a focus and reminder. This can be done in the morning while breakfast cooks, or before/after your ride.
-
Note: pick 5-10 exercises and rotate through them for 10 mintues. Think about variety for front/sides/back and get standing in some lunge or single leg stances as well.
-
Use any physio/injury/mobility / yoga exercises you are 'supposed' to do or that you enjoy!


-Set a timer and do work! - we want 10-15 MIN of work where we progress reps/load/challenge just a bit each day/week. Some days will be stronger than others as your training/life load dictates but work through and pay attention to what your body is saying to you!
-
Example routine (10-20 reps or 20-60 sec each)
-> Back Ext. laying on ground

-> deadbug - lay on back raise/lower alt. side

-> Bird dog - on hands/knees - alt lit limbs

-> BEARDOG ( birddog with knees lifted 1 inch)

-> Plank Alternates (arm, leg and/or both lifts)

-> Crab walk or crab position leg ext

-> Glute Bridge - two and/or one leg

-> Side PLANK / CLAM shell - add leg lifts

-> Scissor leg lift/lowers (on back) keep low back pinned to ground*****

-> Back extension

-> 1 Leg romanian DL (Airplanes)
-
more ideas from ANYWHERE CORE
https://www.youtube.com/watch?v=UROjg4KKeco
-------------------
'Foundation' Core / back 12 min routine

https://www.youtube.com/watch?v=8wA5SokVgHA

Sample Day 2

1:15:05
87.7TSS
1 x 10 'single speed' 30/30 + 1 x 10 30/30 (DL2 mx)

This can be outdoors as MTB Time trial w. warmup on road or done on road/trainer.
-
WU: 15-45 min
- include 3 x 10-15 sec sprints w/ 2-5 min recoveries ... full focused efforts with max acceleration.

MAIN WO:
1) 1 x 10 Single Speed 30/30s
- pick a gear and do 30 sec HIGH cadence moderate effort alternated with 30 sec soft pedal in same gear but low cadence.
*some gear shifting may be required if terrain changes but aim to 'accelerate' using cadence

2) 5-10 min easy

3) 1 x 10-15 min as 30 sec MAX / 30 sec about half that output by RPE or watts
*this requires gear shifting to do well and accelerate smoothly/maximally
-
cd: 15-45 min as smooth riding at comfortably high cadence.

Sample Day 3

0:30:00
15TSS
easy rec spin + prep bike, gear, body and mind!

easy spin today.
-
Include a 1-5 x 30sec spinups to max RPM to get activated. These are done by spinning 10sec fast / 10sec faster / 10sec max RPM (by feel). Gearing should be easier.
-
The Overall RPE of ride very low
-
Additionally, use today to make sure your bike, gear, body and mind are 100% ready to go for upcoming training and/or races

Sample Day 4

1:08:42
80.4TSS
IKS - Intensity Kitchen Sink - Learn Your Zones (DL2)

warmup building to 85% MHR in 15-30min (use cadence to keep going harder gradually) shift as cadence gets too high but challenge yourself!

MAIN WO: 1 rep in each 'zone' - pay attention to feeling in your muscles, your breathing to appreciate how Power:HR:RPE relate.


**RECOVER 3min BW each Interval **
-
1 x 12 sec sprint
-
1 x 30sec max effort
-
1 x 3 min Vo2 Effort (HR target 86-92%MHR)
-
1 x 10 min Threshold (HR target 85-90%MHR)
-
1 x 15 min Tempo (HR 80-83%MHR)
-
1 x 15+ minutes at endurance 65-75% 90+RPM
*finish off as long as you have today at endurance

CD: spin down under 120bpm and get off!

Sample Day 5

0:10:00
Your Core Routine - Commit to 10 min !

Daily Core
- We all say we 'should' do core/strength/stretch but when are you going to go to the gym?
-
the daily 10 min core is the MOST successful intervention I have seen to GET IT DONE
-

This Document can provide ideas but please make it your own! Use your surroundings whether that is a hotel gym, a hotel room or your own 'training cave'
https://docs.google.com/document/d/17WYmZ7bE-eX215ZIVYyqI0izBcw2BQZO-yWe2X2d7Ro/edit?usp=sharing

-
the idea with this workout is to incorporate some full body motion daily. this is in your calendar to provide a focus and reminder. This can be done in the morning while breakfast cooks, or before/after your ride.
-
Note: pick 5-10 exercises and rotate through them for 10 mintues. Think about variety for front/sides/back and get standing in some lunge or single leg stances as well.
-
Use any physio/injury/mobility / yoga exercises you are 'supposed' to do or that you enjoy!


-Set a timer and do work! - we want 10-15 MIN of work where we progress reps/load/challenge just a bit each day/week. Some days will be stronger than others as your training/life load dictates but work through and pay attention to what your body is saying to you!
-
Example routine (10-20 reps or 20-60 sec each)
-> Back Ext. laying on ground

-> deadbug - lay on back raise/lower alt. side

-> Bird dog - on hands/knees - alt lit limbs

-> BEARDOG ( birddog with knees lifted 1 inch)

-> Plank Alternates (arm, leg and/or both lifts)

-> Crab walk or crab position leg ext

-> Glute Bridge - two and/or one leg

-> Side PLANK / CLAM shell - add leg lifts

-> Scissor leg lift/lowers (on back) keep low back pinned to ground*****

-> Back extension

-> 1 Leg romanian DL (Airplanes)
-
more ideas from ANYWHERE CORE
https://www.youtube.com/watch?v=UROjg4KKeco
-------------------
'Foundation' Core / back 12 min routine

https://www.youtube.com/watch?v=8wA5SokVgHA

Sample Day 6

1:30:00
109.1TSS
Practice - 3min/20min TT (cp3/20)

TODAY: 3 min TT, and a 20 min TT - just 2 efforts at your best pace for the day. Don't overthink this. It is just a workout to develop your ability to work hard and motivate these extreme race-like efforts. The nerves, pacing, motivation and self-talk aspects of this workout are a huge reason we do this.
-
WU: Like a race. Be sweating and activated before the workout. Customize this to your preference so you are familiar on race day.
-
If you don't have a personal WU try 20-30 min w. 3-6 x 45-60 sec hard efforts with slightly higher cadence. Aim to have HR close to threshold/race average HR by end of warmup.
-
Main WO:
- Complete a 3min TT - this is not a warmup for the 20min but its own TT so push this one
- Try to settle in after the initial 10-20 sec acceleration ... finishing the last minute hard should be your goal not the first minute.
-
- 10 min very easy spinning. Try to keep this duration the same between tests to gauge recovery ability.
-
- 20 min TT holding best power output for 20min, a 10-30 sec hard start then settle in a bit below target watts for first 10min is usually the best strategy. The last 3-5 min should be the focus, sandbag a bit on first 5 min for sure.
-
CD: Spin easy to finish time
-
POST: TELL ME how you felt, where you did it, who was around, how many watts you pushed (or speed/distance) and any other key things around the preparation or the mental aspects of this workout

Sample Day 7

1:00:00
50.6TSS
outside bike or xtrain up to 3hrs -or - indoors Endurance at .7 IF (DL2)

Up to 3 hrs if outdoors, limit to 90min indoors
-
WU: as required

MAIN WO:
10 min <70%MHR (can extend this)

30-90min at .7IF (middle of endurance range with some time towards top of endurance wattage/HR ranges)
-
Limit HR to 80%MHR
**Note the goal isn't to ride at 80% MHR so reduce output if at 80% early in this workout to optimize the load for your body **
-
CD: as required

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