RACE READY: Gravel w/ shock weeks
Jeff WinklerAll plans by this Coach
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Choose this plan to sharpen your fitness for competitive events.
You should have some base miles before beginning this plan. Ideally, you've been on the bike 8+ hours per week for at least 8 weeks. The plan also assumes that you are fresh and ready to start hard training. This is best achieved with a week off or easy week before you start the plan.
You can start this plan at any time during the season. You may notice more or less improvement depending on what you have done in the few months prior to starting this plan. Nonetheless, this plan will stress and improve all the physiological systems needed for success in road racing. This is a generalized program that is applicable to all forms of gravel racing, you may just need to adjust the length of your long ride to prepare for the duration of your specific events..
This plan requires 10-12 hrs per week with most of the longer rides on the weekend. It is suitable for a rider with a normal work schedule, but may require time on the trainer during the week due to limited daylight.
This plan also includes 2 "shock weeks". This is a technique to overload the system with training stress without having to significantly increase the overall volume. The "shock week" and the following regeneration/recovery week should give your fitness a boost similar to executing a training plan with more hours per week.
This plan is not limited to any particular level of rider. The time commitment, however, may be a limiter and make it more appropriate for experienced or committed racers. Nonetheless, if this time commitment doesn't represent a large increase over your previous training volume, it may work for you. Finally, if you find yourself deeply fatigued at any point, you can simply take a few easy or rest days and then pick it back up.
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How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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.Still have questions about this plan?