This plan is designed to take a rider to the finish line of UnBound 200, Gravel Worlds 150, DAMn, Co2uT long course, Open Range, or any other ride that is approximately 120 - 200 miles long, consecutively. As many training rides as possible should be completed on gravel roads. This helps you to learn to control your speed and power as it changes. Intervals may be completed on a smart or dumb trainer if you have that option. How fast you get there depends on how hard you work during the next 16 weeks, where you are starting, and how well you can recover and learn your nutrition.
For this plan, you need a bike, preferably a gravel bike, a heart rate monitor, and the time to commit. Each weekend consists of a medium ride followed by a long ride the next day. This is meant to create fatigue without overwhelming the body, so you can recover and work hard during the next week. If you follow the basics, you will succeed. Hard is hard, and easy is easy. If you go too hard on your easy days or easy parts of the intervals, you cannot go as hard as you could on the hard days/intervals. Keep this in mind throughout the plan.
This is an integrated cycling program. This means we have included some recovery techniques, strength training suggestions, nutritional tips, and interval training to help you reach your destination of the finish line.
Good Luck, and Ride Hard!
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