Plan Summary
This 12 week training programme for those aiming to complete a 200km gravel "race" with 10-12hrs ride time.
You will have been riding for at least 6-12month with a good base cycling fitness and looking for a structured plan to push your endurance out to a 200km event and gain experience with the specifics of gravel riding.
Your Coach
Written by HP3 Coach Ed Milbourn. Ed has been involved in coaching for over 10years and has qualifications that reflect his diverse interests (Triathlon England Level 2, England Athletics running coach & run leader, British Cycling ride leader).
He is an ultra endurance athlete of even more years experience from ultra running to double long course triathlon through to multi-day bike packing and most things in-between.
He loves to work with people starting out on a new journey or push themselves on further and faster adventures combining structured physical training with the mental, organisation, self management & problem solving skills needed for success at ultra distances.
Plan Structure
Assuming starting from a good level of base fitness your plan consists of a 4 week build targeting base endurance and power building followed by a 5 week build focused on event specific fitness and including a couple of big weekends aiming to complete a full race distance/duration over three days.
Your plan includes basic core workouts and technique focussed sessions to compliment the rigours & technical aspects of gravel riding and progressive tips & reminders in the build up to the big day.
Sessions are defined in terms of "cycling" for road riding & "mountain biking" for gravel riding, but of course these can easily be swapped to suit and many shorter interval sessions are well suited to a smart turbo trainer. If swapping / moving sessions listen to your body & ensure you have enough recovery between sessions.
Some of the bigger weeks intentionally have back to back sessions to build fatigue & endurance but also include rest days & recovery sessions to allow for this.
Each week you are encouraged to spend time reflecting on your weeks training, what went well and what needs improving? This helps you stay focussed on the process of improving yourself rather than simply the end goal. Along the way there are other mental training exercises to help you prepare your mind as well as body.
At HP3 our coaching is much more than simply writing a training plan. You don't hire a singular coach, you hire a TEAM. We provide a comprehensive service with your training plan, which also includes support from our sports psychologist, nutritionist, and strength and conditioning coach.
My diverse background in endurance sports means i love to combine structured physical training with the mental, organisation, self management & problem solving skills needed for success at ultra distances.