This plan is for the highly motivated and fairly experienced gravel rider, who wants to prepare for the base training, in order to be ready to take on more load (hours and intensity). Ultimately to be prepared for taking on competitions after a following period of build and preparational training.

In general the daily training sessions and overall weekly training load will be fairly moderate, as the primary purpose is to get quality time at endurance intensities to build your basic endurance capacity. Thus, when commencing on the base training you will be ready to progress and develop your endurance further and start to work some intensity into your training. The secondary purpose is to get started on functional strength training in order to build overall body strength, that will help you to get stronger on the bike and more resilient to training loads. Basically a strong and functional body responds better to training!

On average you will train around 8 hours on a weekly basis including both training on the bike and functional strength training. There will be 3-4 weekly sessions on the bike and 2 functional strength training sessions. Sessions on the bike will be a mix of mountainbike and road bike (but they can be done on a gravel bike as well), but it is possible to do all sessions on your preferred bike.

All training sessions on the bike are structured workouts, and will be based on power. Further as a second indicator of training load (duration and intensity) Rate of Perceived Exertion (RPE) is also used in training. As focus is on basic endurance training at moderate to low intensities, there is no testing of your functional threshold power in this plan. So you can either use your old training zones or go by feel (RPE). Even better is mixing up the two, to measure both external and internal load. A scale for using RPE in training will be provided at the start of the first week of training. Heart rate can also be used in training, by using the same zones as for power. Workouts are also outlined in writing, to clarify the purpose of the workout and important details on how and where to perform the workout. Getting in the details is of great importance!

Remember the body needs to get going during the four weeks of Pre Base Training, so it is ready when the real focused and demanding training starts in the next training phase. So make sure that every workout is done with a sensation of ‘easiness’, will do a great job.
After the 4 weeks of Pre Base Training, you will do a FTP test in the first week of the ‘Gravel Racing 80-120 km - Intermediate - Base Training - 9 Weeks’ training plan , to get your training zones set and to get a benchmark of your current level.

Make sure to read the ‘Training Plan Guide’ thoroughly before starting on the plan, as this contains valuable information that will make sure you get the most out of the training plan.

The functional strength sessions are based on years of experience coaching gravel riders. Programs are designed to make you stronger and more functional on the bike, thus improving strength, power and functionality. Some exercises will be with bodyweight and some with weights. There will be instructional videos to show you the different exercises. You do not need to go to a gym to do these workouts, but you need some weights (either a barbell and weight plates, kettlebells/dumbbells or both). The programs are made simple, so that they are easy to follow. Further the load will be adjusted from week to week, so it does not compromise the training on the bike.

Your day-to-day recovery is prioritized through all 4 weeks, as it is important to get in a bit of quality training almost everyday. Thus, keeping stimulation constant but moderate. In that way you will build up your physical foundation, but still come in fresh to the Base Training Period. So finish most sessions with a good sensation - feeling you could have done a bit more!