10 Week Gravel Beginners Program

Author

Absolute Endurance

All plans by this Coach

Length

10 Weeks

Typical Week

2 Day Off, 5 Bike

Longest Workout

3:00 hrs

Plan Specs

cycling indoor beginner intermediate power based hr based base period

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

If you love the idea of getting up off the couch and getting to grips with cycling but have no idea where to start, we have just the training plan for you. It doesn’t matter whether you used to cycle regularly in your younger years but have gotten out of practice in later life or if you’ve never completed a sportive in your life, stick to this schedule and we promise that you will be crushing it again within 10 short weeks.

Workouts are designed to be used on Zwift if you prefer to make sure you have a good time riding with friends while staying warm.

Endurance Miles (6 out of 10)
This is one of the primary workouts for building an aerobic energy system that will increase your endurance capabilities. Expected benefits include: increased size and strength in slow-twitch muscle fibers and increased stroke volume from your heart.

Tempo (7 out of 10)
It is important that you try to ride the entire length of the tempo workout with as few interruptions as possible. Tempo workouts should consist of consecutive riding at the prescribed intensity to achieve maximum benefit. Strategically placing tempo workouts into your training has many advantages: greater comfort while cruising on rolling terrain, better fuel utilization during long races, or rides, increased capacity for more intense workouts, better power at moderate intensities, increased muscle glycogen storage capacity and improved aerobic efficiency. While performing the tempo intervals you will want to stay in the saddle when you hit hills during your tempo workouts. This adds more pedal resistance and readies the connective tissues and supporting muscle groups before training heads into more explosive workouts.

Power Intervals (10 out of 10)
The goal is to increase power output during short, intense efforts; the goal of the workout is to produce the highest average power you can for the interval set. By doing so gains will be seen quickly in “lactate tolerance” or in other words, “your capacity to suffer.”

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:25

Garret Seacat

Absolute Endurance

Absolute Endurance is designed with you in mind. While we have coached top level elite athletes, we pride ourselves in helping athletes of all levels. With the constant daily struggles we all face sometimes finding the time can be hard. We can help you maximizing the effort spent on the bike while minimize the total time needed.

Back to Plan Details

Sample Day 1

1:00:00
62.7TSS
Ramping Intervals 3 Sets

Sample Day 5

1:00:00
50.9TSS
Tempo 2x15min

Goal: Strategically placing tempo workouts into your training program has many advantages:

Greater comfort while cruising on rolling terrain.

Better fuel utilization during long races or rides.

Increased capacity for more intense workouts.

Better power at moderate intensities.

Increased muscle glycogen storage capacity.

Improved free fatty acid oxidation, which spares muscle glycogen.

Increased mitochondrial development, structures within the muscle cells that produce energy.

Improved aerobic efficiency.

How to Do It: Pedal speed should be low. Try a 70-75 RPM range while staying at the prescribed heart rate intensity. This helps increase pedal resistance and strengthens leg muscles. Also try to stay in the saddle when you hit hills during your tempo workouts. This adds more pedal resistance and readies the connective tissues and supporting muscle groups before training heads into more explosive workouts. It is important that you try to ride the entire length of the tempo workout with as few interruptions as possible - tempo workouts should consist of consecutive riding at the prescribed intensity to achieve maximum benefit. This intensity will be determined by the results of the field test.

Sample Day 6

2:00:00
112.5TSS
Endurance Miles 2.00hrs

Goal: This is one of the primary workouts for building an aerobic energy system that will increase your endurance capabilities. Expected benefits include: Increased size and strength in slow-twitch muscle fibers. Increased stroke volume from your heart.
How to do it: Although similar to the Foundation Miles workout, the pace during the EM workout is quicker than during the Foundation Miles (FM) workout. It is performed at a moderate pace, but at a slightly higher heart rate (or power output) than the FM workout. Use your gearing as you hit the hills to remain in the saddle as you climb. Expect to keep your pedal speed up into the 85-95 RPM range. As with the FM workout, you will have a certain heart rate (or power) range for this workout. The goal is to not exceed the prescribed heart rate (or power) range. Even though the intensity is greater the closer you get to the heart rate ceiling, you are still using aerobic energy to power your cycling. At end of your EM ride, you should have spent at least 95% of the ride below your heart rate ceiling. If you are training with power, the longer the EM is, the lower your average power output should be and vice versa. The appropriate intensity will be determined by the results of the field test.
If you are training primarily with heart rate, you don't need to stay near the top of your EM heart rate range all the time. The range is wide to accommodate the changes in effort level resulting from uphill’s, downhill’s, headwinds, tailwinds, stop signs and stoplights

Sample Day 8

1:11:00
73.2TSS
Tempo 3x12min

Goal: Strategically placing tempo workouts into your training program has many advantages:

Greater comfort while cruising on rolling terrain.

Better fuel utilization during long races or rides.

Increased capacity for more intense workouts.

Better power at moderate intensities.

Increased muscle glycogen storage capacity.

Improved free fatty acid oxidation, which spares muscle glycogen.

Increased mitochondrial development, structures within the muscle cells that produce energy.

Improved aerobic efficiency.

How to Do It: Pedal speed should be low. Try a 70-75 RPM range while staying at the prescribed heart rate intensity. This helps increase pedal resistance and strengthens leg muscles. Also try to stay in the saddle when you hit hills during your tempo workouts. This adds more pedal resistance and readies the connective tissues and supporting muscle groups before training heads into more explosive workouts. It is important that you try to ride the entire length of the tempo workout with as few interruptions as possible - tempo workouts should consist of consecutive riding at the prescribed intensity to achieve maximum benefit. This intensity will be determined by the results of the field test.

Sample Day 10

1:11:00
73.2TSS
Tempo 3x12min

Goal: Strategically placing tempo workouts into your training program has many advantages:

Greater comfort while cruising on rolling terrain.

Better fuel utilization during long races or rides.

Increased capacity for more intense workouts.

Better power at moderate intensities.

Increased muscle glycogen storage capacity.

Improved free fatty acid oxidation, which spares muscle glycogen.

Increased mitochondrial development, structures within the muscle cells that produce energy.

Improved aerobic efficiency.

How to Do It: Pedal speed should be low. Try a 70-75 RPM range while staying at the prescribed heart rate intensity. This helps increase pedal resistance and strengthens leg muscles. Also try to stay in the saddle when you hit hills during your tempo workouts. This adds more pedal resistance and readies the connective tissues and supporting muscle groups before training heads into more explosive workouts. It is important that you try to ride the entire length of the tempo workout with as few interruptions as possible - tempo workouts should consist of consecutive riding at the prescribed intensity to achieve maximum benefit. This intensity will be determined by the results of the field test.

Sample Day 15

1:15:00
80.3TSS
Tempo 3x15min

Goal: Strategically placing tempo workouts into your training program has many advantages:

Greater comfort while cruising on rolling terrain.

Better fuel utilization during long races or rides.

Increased capacity for more intense workouts.

Better power at moderate intensities.

Increased muscle glycogen storage capacity.

Improved free fatty acid oxidation, which spares muscle glycogen.

Increased mitochondrial development, structures within the muscle cells that produce energy.

Improved aerobic efficiency.

How to Do It: Pedal speed should be low. Try a 70-75 RPM range while staying at the prescribed heart rate intensity. This helps increase pedal resistance and strengthens leg muscles. Also try to stay in the saddle when you hit hills during your tempo workouts. This adds more pedal resistance and readies the connective tissues and supporting muscle groups before training heads into more explosive workouts. It is important that you try to ride the entire length of the tempo workout with as few interruptions as possible - tempo workouts should consist of consecutive riding at the prescribed intensity to achieve maximum benefit. This intensity will be determined by the results of the field test.

Sample Day 17

1:11:00
73.2TSS
Tempo 3x12min

Goal: Strategically placing tempo workouts into your training program has many advantages:

Greater comfort while cruising on rolling terrain.

Better fuel utilization during long races or rides.

Increased capacity for more intense workouts.

Better power at moderate intensities.

Increased muscle glycogen storage capacity.

Improved free fatty acid oxidation, which spares muscle glycogen.

Increased mitochondrial development, structures within the muscle cells that produce energy.

Improved aerobic efficiency.

How to Do It: Pedal speed should be low. Try a 70-75 RPM range while staying at the prescribed heart rate intensity. This helps increase pedal resistance and strengthens leg muscles. Also try to stay in the saddle when you hit hills during your tempo workouts. This adds more pedal resistance and readies the connective tissues and supporting muscle groups before training heads into more explosive workouts. It is important that you try to ride the entire length of the tempo workout with as few interruptions as possible - tempo workouts should consist of consecutive riding at the prescribed intensity to achieve maximum benefit. This intensity will be determined by the results of the field test.

10 Week Gravel Beginners Program

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