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12 Week Century, Gravel Grinder Plan with Core and Recovery


Melissa Ross and Tricia Davis

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12 Weeks

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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!

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
7:03 hrs 5:00 hrs
Day Off x3
0:36 hrs 0:20 hrs
Workouts Per Week Weekly Average Longest Workout
7:03 hrs 5:00 hrs
Day Off
0:36 hrs 0:20 hrs

Training Load By Week

Tricia Davis

Killer Coach LLC

If scientific, result based coaching is what you need, let us help you take your training to the next level. When time is tight you need proven strategies to make the best use of your time. USAT and USAC certified cycling and triathlon coach and Physical Therapist, Tricia Davis can build a simple and effective plan to reach your goals while preventing injuries.

$75.00 - Buy Now