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12 Week Century, Gravel Grinder Plan with Core and Recovery

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12 Week Century, Gravel Grinder Plan with Core and Recovery


Melissa Ross and Tricia Davis

All plans by this Coach


12 Weeks

Plan Description

Training for an upcoming 100 mile century ride, a gravel grinder or charity event should be fun and rewarding! This 12-week detailed workout plan will help you build properly right up to your event.

This plan is built for beginner-intermediate level riders who have minimal time to ride during the work week. Each week involves cycling, core, stretching and recovery workouts and tips from our certified coaches and physical therapist.

Instructions are included to calculate your individual training zones on week 2, with a field test. You can use heart rate or power or RPE for this program. Follow the daily workouts like stepping stones and get to your event feeling confident and strong. Planning ahead with daily workouts takes the guesswork out of training and helps you manage limited time.

For personal coaching, personalized plans, weekly feedback, consultation please email us: or visit

Good Luck and Happy Training!

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
07:03:00 05:00:00
Day Off x3
00:36:00 00:20:00
Workouts Per Week Weekly Average Longest Workout
07:03:00 05:00:00
Day Off
00:36:00 00:20:00

Training Load By Week

Tricia Davis

Killer Coach Academy LLC

If scientific, result based coaching is what you need, let Killer Coach Academy help build a simple and effective plan to reach your goals while preventing injuries.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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