Winding Roads UCI Gravel Qualifier | Male-Specific Build

Self-coached but not alone, questions welcome throughout the plan.

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Gravel qualifying is determined by your Aerobic Floor and your ability to sustain power after three hours of high-intensity load. This 12-week programme identifies your physiological limiters through precision testing to build the muscular endurance needed for a UCI-level environment.

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THE LAB: PHYSIOLOGY BENCHMARKING

This plan includes exclusive access to the Winding Roads Benchmarking Hub—a custom calculator designed to profile your engine. Input your results after the assessment blocks in Week 2 and Week 10 to generate your profile:

• Benchmarking: Compare metrics against world-class standards for your age and sex.


• Time to Exhaustion (TTE): Calculate exactly how long you can sustain your FTP.


• LT1 Audit: Identify your first lactate threshold to optimise fat metabolism.


• Weight & Health: We focus on building the engine (Watts) rather than shrinking the chassis.

Access the Hub: windingroads.cc/benchmarking

THE 12-WEEK STRUCTURE

Weeks 1–4: Benchmarking & Base

Baseline testing for 5m, 20m power, and TTE. We find your LT1 boundary and begin a 5-day heat immersion protocol to expand plasma volume, alongside high-torque work.

Weeks 5–8: Torque, Volume & Re-Testing

Building gravel climbing strength with High Torque Reps and extending weekend endurance up to 4 hours. Week 8 features your first re-assessment block (5m and 20m power) and a 3-hour decoupling check.

Weeks 9–12: Race Sim & Taper

Week 9 completes re-testing with your final TTE assessment. Weeks 10 and 11 shift to max load with VO2 Max micro-intervals and Gravel Race Simulations before shedding fatigue in the Week 12 taper.

ENVIRONMENT INTEGRITY: ROAD VS. TURBO

To ensure accuracy, you must maintain environment integrity. If you test on a turbo trainer, you must re-test on the turbo. Power outputs on a turbo are often 5–10% lower than on the road. Do not mix road and turbo data when calculating your qualifier zones.

MALE PHYSIOLOGY: THE STRESS BUCKET

High-volume training can lead to a dip in testosterone levels, presenting as irritability or fatigue. If you notice these symptoms, drop intensity to Zone 1 or 2 for 48 hours. Prioritise 7–9 hours of sleep to manage your hormonal "stress bucket".

REAL FOOD: THE RICE CAKE PROTOCOL

To combat "palate fatigue" from sweet gels during 4+ hour gravel events, integrate high-glycemic real food. Press the warm mixture into a tray, chill, and cut into foil-wrapped squares (approx. 30g carbs each).

• The Base: 500g Sushi/Risotto rice (cooked with extra water).


• The Binder: 2 tbsp Coconut Oil or Cream Cheese.


• The Fuel & Salt: 2 tbsp Maple Syrup/Sugar + a heavy pinch of sea salt.

Got Questions? Drop me a message at paul@windingroads.cc I'm here to help. Whether it's about zones, scheduling, or whether this plan is right for you, just ask.

Paul Delani
Winding Roads Cycle Coaching

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