Masters 100K Gravel Race Training Plan for those who want to perform well and training holistically. The level is intermediate to age-group competitive, depending on how committed you are to doing the hard efforts and remaining consistent throughout the entire plan.

This plan is structured, progressive, and includes the essentials: focused workouts, strength training, recovery, fueling support, and guidance. It also comes with unlimited (within reason) email support for questions specific to the training plan.

It's is not about doing more; it’s about doing quality work. The sessions are manageable, the purpose is clear, and the plan respects that you’ve got a full life outside of riding.

The plan builds gradually over 8 weeks, tapering volume (not intensity) in week 7 and race prep in Week 8. Athletes MUST have base training completed before starting this plan. You should have 8-12 weeks of base riding with the ability to training at 7.5 hours in the first build and peaking to 10 hours during the highest volume week.

This plan is for masters cyclists (35+) who...
✅ Have a strong endurance base (3+ hour rides feel fine)
✅ Want structure without burnout or injury risk
✅ Want to improve aerobic capacity, strength, and efficiency
✅ Want a clear path to feel prepared and confident on race day
✅ Can commit to ~8 hours of training per week, with the longest week peaking around 10 hours
✅ Need workouts that can be shifted to fit their schedule (requires TrainingPeaks Premium account)

What’s Included
💥 Structured 8-week plan using FTP or HR-based if you don't have a power meter. Plan can be used in TPVirtual.
💥 4 cycling workouts per week: intervals, long rides, skills, and recovery
💥 3-phase strength training plan using the new TrainingPeaks Strength Builder so you can log your lifts and track your progress
💥 Simple Meals for Stronger Rides – 40-recipe eBook and fueling guidance
💥 Weekly notes and coaching cues to guide focus and purpose
💥 Built-in taper and recovery weeks so you’re not running on empty
💥 Includes full rest days and recovery-focused sessions each week
💥 Optional core and mobility sessions to support functional movement without adding overload
💥 Email support if you need clarity or help using the plan

What You’ll Need
→ Power meter and/or heart rate monitor (RPE can work if needed).
→ Basic strength equipment at home or gym: dumbbells, resistance bands, foam roller
→ Optional indoor trainer for intervals (helpful but not required)

💬 Reminder: Coach Support
If something doesn’t make sense, you can reach out and ask. Support is included for anything related to this plan. I respond within 24 hours, excluding weekends.

❓Have more questions about this plan now? Reach out: tammy@gofitlife.ca

Whatever you decide, I wish you the best of luck in your training. 👊

Tammy Lee
GO FIT LIFE
since 1999
gofitlife.ca