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RACE READY: Gravel w/ shock weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Jeff Winkler

All plans by this Coach

Length

8 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

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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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MORE INFO


#cycling #bike #enduranceathlete #cyclingfitness #trainsmart #trainingplan
#gravel #grinder #unbound #belgianwaffleride #dirtroads #gravelgrinder #grinduro #gravelfest

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
09:49:00 05:00:00
Strength x1
—— ——
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
09:49:00 05:00:00
Strength
—— ——
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Jeff Winkler

Winkler Cycling

Credentials

  • USA Cycling Level 1 Coach (Elite)
  • TrainingPeaks Level 2 Coach
  • SafeSport Certified
  • Certified Personal Trainer (ISSA)
  • Certified Nutrition Coach (ISSA)
  • Ex-Professional Cyclist
  • Political Science (B.A.), Juris Doctor (J.D.)

  • 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.

Refund Policy

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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