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Success to a Gravel Century for the time crunched athlete

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Tiffany Burris

All plans by this Coach

Length

12 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

This is a beginner-intermediate plan to 100 miles of gravel that cannot ride every day. In this plan you will ride 5 days a week. It is presumed that the rider of this plan can already ride 20+ miles, at any pace, and has experience on gravel roads. It is presumed that the rider is not already in great performance shape and is looking to build muscular and cardio endurance over the next 12 weeks.

This plan is 12 weeks long and is based on Heart Rate. It is recommended that you know or find your Lactate Heart Rate before starting this plan. Day one of the plan has directions of how to find your Heart Rate Zones. Do this before starting this plan.

We dive right in with intervals and pick up momentum as the plan progresses. Every 3rd week is a recovery week allowing the body to rest and adapt to the changes. Easy is easy, hard is hard.

It is recommended that you fuel properly for each workout. Any ride over 60 mins you should be eating some calories. Any interval session may require quick calories. Remember each ride is preparation for the race, so practice with the food you intend to consume on race day. If you have any issues change it for the next ride. If it works, stick with it. A base line recommendation for calories and hydration is 1 bottle per hour of hydration (electrolytes are recommend for longer/harder rides) and 100 cal per hour (on the low side). Please remember these are not specific recommendations for you, only a starting point if you do not know where to begin. Note what works and what doesn't so you can make changes as needed.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
08:24:00 05:30:00
Strength x1
00:41:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
Bike
08:24:00 05:30:00
Strength
00:41:00 00:45:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Tiffany Burris

DarkEarly

DarkEarly is located in Platte City, MO. Our mission is to assist athletes of all levels remove the excuses; and discover their personal best through smarter, harder and healthier training. DarkEarly provides 1:1 coaching, monthly coaching plans, mentorship, training aids, consulting and skills clinics to those interested in personal and athletic growth. I currently work with athletes in the following disciplines:
-Running
-Triathlon
-Road Cycling
-Gravel Cycling / Ultra endurance
-Cyclocross


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  • 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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