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This 16 week training programme for those aiming to complete a 200km gravel "race" with 10-12hrs ride time.
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 diploma, 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 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.
Assuming starting from a good level of base fitness the 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.
The 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.
Sports Physiotherapist (HCPC, CSP, MSc, Univeristy Lecturer and researcher) & Ultra / Endurance Coach.
Coaching for endurance athletes who want to reach the start line healthy and the finish line strong. As a sports physiotherapist and coach, my specialism is durability; building athletes up for a goal event, and rebuilding them after injury or time out, from first-timers to the world stage.