This plan is designed to prepare you to complete a 200 mile gravel race. The workouts progress in intensity and duration throughout the plan to prepare you for race day. This plan is designed to make the most of your time spent riding through structured weekday workouts and a longer weekend endurance ride.
There are five workouts per week. Three days are key workouts–two structured interval workouts that can be completed in a 1 to 1.5 hours and one long ride. The other two days are easy ride days. These can be good days for fun rides with friends. The plan includes strength training and optional yoga videos. These are designed to support your stability and mobility on the bike to increase comfort when riding and reduce injury. The plan also includes guidance on developing your own nutrition plan for race day.
The plan includes personal live support for questions at karen@spicychickpea.com and access to all resources at www.spicychickpea.com.
I am a USAC Certified Cycling Coach, Certified Sports Nutritionist, and a 200-hour Certified Yoga Instructor. My focus is on the whole athlete to include nutrition, mental training, bike fit, stability, and mobility to develop strong and resilient athletes.