Day Across Minnesota (DAMn) is a roughly 240 mile gravel race across the state, in a single day. Typically the course is relatively flat (but can be windy or have sandy conditions) and this plan emphasizes workouts to help build stamina and resiliance, to help maintain steady power for the race.
This training plan assumes the athlete is an experienced gravel racer and has a solid base of training (has been riding consistently for 2+ years), 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 10 hours in one day) and up to a maximum of 3 hours a day during the week on Tuesday through Fridays (the midweek endurance ride can be broken up into 2 rides if needed). Peak volume is close to 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 higher intensity interval 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, although it can be performed outdoors as well. To utilize this plan, you will need both a power meter and a heart rate monitor.
This plan is designed specifically for the DAMn 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.
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