8 weeks Gravel Grinder

Author

Dion Guy

All plans by this Coach

Length

8 Weeks

Typical Week

2 Day Off, 5 Bike

Longest Workout

4:00 hrs

Plan Specs

cycling mountain biking beginner intermediate power based hr based

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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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

The 8 week Gravel Grinder plan will build your VO2 max and Neuromuscular strength which is so critical for Gravel Grind events. We are going to be stressing your high end aerobic system. You can also use this plan at the start of your season before you start introducing any high intensity sessions, or during the season when you feel you need a boost to the aerobic system.

Preceding Plan: This should be preceded by a base block/plan
Next Plan: This plan should be followed by an FTP/Anaerobic Threshold Plan

Focus Area:
- VO2max improvement
- Aerobic threshold improvement
- Fat utilization improvement

Communication via whatsapp/sms is welcome through this plan

A power meter (smart trainer) and/or heart rate monitor necessary for compliance

On average we have seen an improvement of up to 15% on VO2max through the completion of the 8 week VO2max improvement plan

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:41

Dion Guy

Pain Cave Coaching

Dion is a qualified exercise physiologist and has been racing bicycles since the early 2000's, first starting out as a professional triathlete before moving into road cycling and mountain biking. He now finds his enjoyment in ultra distance cycling, where he races competitively and guides athletes to their best performances.With his degree and past performance he has the ability to apply the science to training. He is also the founder of the Pain Cave cycling performance centers in South Africa.

Back to Plan Details

Sample Day 1

0:25:00
34.05TSS
Ramp Test

The Ramp Test is an assessment workout that uses gradual increases in Target Power to push you as hard as possible over the course of a fairly short but demanding, continuous effort.

The first half of the workout takes place at low enough intensities that you should not require any extra warming. It begins with a very light 5 minutes of easy pedaling around 50% of your FTP, and then Target Power slightly increases every minute, on the minute. Simply match your watts to the Target Power and hang in there for as long as you can.

Typically, the test lasts between 16-20 minutes and really doesn’t feel too uncomfortable until those final few minutes. At that time, it’s imperative that you really push yourself. Keep turning those pedals over until you simply cannot maintain Target Power any longer.

There is no requirement to finish your final minute in order to get a proper FTP estimate, and even lasting a few seconds into your final step will influence your new FTP estimate. Every second counts.

Stay seated for the entire test, and don’t worry about any specific cadence. Simply turn the pedals until you can’t reach the goal power any longer. The test is complete as soon as you are unable to pedal or your watts begin dropping, and there is no benefit to continuing once your watts start to fall.

Take 75% of the last fully completed block. This will correlate to your FTP

Please input your NEW FTP into the Zone settings of your account

Sample Day 2

1:00:00
36TSS
Easy Ride L1/L2 - FASTED

Easy ride, high cadence....keep it in Zone 1 and 2
Do these sessions FASTED(So no food before or during,and try and remain low carb until your main meal of the day). This will improve mitochondrial development and get the body more efficient at using fat.

Sample Day 3

1:27:00
85.8TSS
Max Aerobic 4's (AeM)

These intervals are meant to stretch you to your maximum aerobic capacity. There are only 4 of them, so focus and do them well.

Cadence: self selected

Use iLevels where possible to reap maximum benefit

Sample Day 5

3:00:00
126.8TSS
Long "Steady" Distance - 3 hours

Zone 2 - focus on keeping it in Zone 2. We do not want to work the anaerobic pathways at this point of training. So back off and keep it slow.

This ride can be done outdoors in a group ride.

Sample Day 6

1:00:00
36TSS
Easy Ride L1/L2 - FASTED

Easy ride, high cadence....keep it in Zone 1 and 2
Do these sessions FASTED(So no food before or during,and try and remain low carb until your main meal of the day). This will improve mitochondrial development and get the body more efficient at using fat.

Sample Day 8

1:30:00
95.6TSS
VO2 Deplete and Build

You're going to be doing intervals that will help drain your W' prime and anaerobic work capacity reserves. This is accomplished by some wicked 30/30 intervals followed by traditional 3×3 minute intervals. The 30/30 intervals will drain your body of anaerobic energy substrate and the 3x3 mins will create substantial VO2 max adaptations

Sample Day 9

1:00:00
36TSS
Easy Ride L1/L2 - FASTED

Easy ride, high cadence....keep it in Zone 1 and 2
Do these sessions FASTED(So no food before or during,and try and remain low carb until your main meal of the day). This will improve mitochondrial development and get the body more efficient at using fat.

8 weeks Gravel Grinder

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