Greg GrandgeorgeAll plans by this Coach
Spotted Horse Gravel Ultra is one of the most challenging gravel ultra races in the Midwest. While it is known for having a lot of total climbing and tough B-Roads (minimum maintenance roads), it's easy to underestimate the toll the short and punchy hills will take on even the best cyclists. This plan emphasizes workouts to help build stamina and resiliance for the topography in Soutwestern Iowa.
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 has been riding 8-10 hours a week for the past month prior to starting the plan, and is capable of starting with 4+ hour endurance rides. Because this race is most likely 13+ hours in total duration, the training plan does include a high volume of training. As such, expect some long weekend rides (max of 11 hours in one day) and up to a maximum of 2 hours a day during the week on Tuesday through Fridays, and peak volume at 19 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.
This plan is designed specifically for the Spotted Horse Gravel Ultra 200 race. Included in the plan are general notes on fueling, gear and race preparation. This plan is not specific to an individual year, meaning it can be applied to future years, or even other gravel ultra events (realizing the notes and workouts are designed specifically with the race format and topography of the Spotted Horse Gravel Ultra 200 race).
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
- Heart Rate Monitor
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