2021 Iowa Wind and Rock (IAWAR/IWAR) - Option 1: Power + HR Endurance
Greg GrandgeorgeAll plans by this Coach
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This training plan is specific to the 2021 Iowa Wind and Rock Gravel Ultra race (IAWAR), starting on 11/30/20 and ending on the 4/17/21 race date.
This plan (Option 1) utilizes power targets for interval sets (typically performed indoors) and uses heartrate (HR) for general endurance riding (typically performed outdoors). We have another IAWAR plan in the plan store that uses power-based targets for both interval and general endurance riding. Select this plan train with power for structured indoor rides and heartrate for outdoor endurance rides.
IAWAR follows the long tradition of the Trans Iowa Gravel race, in that it is roughly 330+ miles of Iowa's hilly, windy and challenging gravel roads. The inaugural race (2019) was 337 miles with over 28,000' of total climbing. Of the approximate 60 starters, only 6 were able to finish under the 34-hour time limit. Tri2Max athletes represented 3 of the 6 finishers, with the 2nd place male finisher and the two-1st place (tied) female finishers. Tri2Max has also coached male and female winners of Trans Iowa, 24 hours of Cumming, and age group / division winners at Gravel Worlds and many other Midwest Gravel races.
This training plan assumes the athlete is an experienced gravel racer and has a solid base of training (has been riding consistently for 3+ years) and starts with a Chronic Training Load (CTL) of 40+ (roughly 6+ hours of riding a week over the past month). Because this race is most likely 24 hours+ in total duration, the training plan does include a significant volume of training. As such, expect some long weekend rides (max of 10 hours in one day) and up to a maximum of 2 hours a day during the week on Tuesday through Fridays, and peak volume over 22 hours of total training in the peak week. Mondays are the designated rest day in this schedule.
This plan utilizes a combination of power and heart rate (HR) based workouts. It utilizes power for interval type work, and heart rate for endurance work (assuming many people use HR on gravel riding). In general, the interval work is best performed indoors on a trainer for most people. To utilize this plan, you will need both a power meter and a heart rate monitor.
Included in the plan are general notes on gear, fueling and pacing considerations for IAWAR as well.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|11:17 hrs||10:00 hrs|
|1:46 hrs||1:00 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||11:17 hrs||10:00 hrs|
||1:46 hrs||1:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor