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🚴 100K Gravel 8-Week Race Training Plan (Intermediate Masters)

This plan is for intermediate masters gravel cyclists (ages 35+) who want a solid, realistic approach to training for a 100K gravel event. It’s 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 six weeks, with race week in Week 7 and a full recovery week in Week 8. Start the plan so that Week 7 aligns with your event date.

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 when using a TrainingPeaks Premium account

What’s Included
💥 Structured 8-week plan using FTP (if you don’t have a power meter, a TrainingPeaks Premium account allows you to convert the workouts to another unit, such as lactate threshold heart rate)
💥 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
💥 A complete recovery week after race day to support adaptation and reduce post-race burnout
💥 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). Upgrade to TrainingPeaks Premium to change workout metrics to your preference.
→ Basic strength equipment: dumbbells, resistance bands, foam roller (workouts can be done at home)
→ 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
Coach & Educator
since 1999
gofitlife.ca