The Gravel Training Plan - BASE PERIOD lasts 12 weeks and includes a total of 8-10 hours of training per week, divided between functional training sessions, running, roller training, and weekend rides. The BASIC PREPARATION program is designed for gravel cyclists aiming to participate in competitions such as Traka, The Hills, The Rift, UCI Gravel races, etc.

This training plan is the first part of a three-part program, subsequently composed of the "SPECIFIC PERIOD" and "COMPETITIVE PERIOD" plans. Once the three-part program is complete, you'll be ready to finish your gravel event in style!

To complete the plan, you'll need a home trainer (smart, preferably interactive) and a heart rate monitor. If you have a power meter on your bike, even better, but it's not essential.

This training program includes:

- 1 bodyweight workout to improve strength and core stability, both essential for gravel and off-road riding
- 1 running workout in the first 8 weeks, to provide a multilateral stimulus and provide transfer, which can be useful when carrying the bike during events/competitions
- 3 roller workouts to optimize the quality of specific training
- 1 Fartlek ride, using as much gravel/off-road terrain as possible

Before starting the program, you must perform a ramp test on the first day.

Two ramp tests are included in the program: one with 20-watt steps per minute and one with 10-watt steps per minute. I recommend performing the 20-watt step test for men and experienced athletes, and the 10-watt step test for women or those who are new to testing.

IMPORTANT: Before performing the ramp test, you must set an FTP of 100 watts in your Training Peaks account settings, which you will then replace with the value you receive at the end of the test.

Once you've completed the test to calculate your FTP, follow these steps:

1- Record the watts of the last step completed.
2- Use the formula below to calculate your FTP.
3- Enter that value in your account settings under FTP, choosing the 6-zone COGGAN option as the zones.

FTP = 0.75*Wustep*1.05

Wustep = Watts of the last step you completed.

IMPORTANT: This is an "exhaustion" test, so if you can't continue, you must stop your activity and save it.

Regarding HR zones, after performing the ramp test, simply enter your maximum HR value and your threshold value from the test. From the drop-down menu, select "Lactate Threshold" and "Joel Friel for Cycling (7)". This will also calculate your HR zones, which are useful if you don't have a power meter and for comparing external load (watts) to internal load (HR).

IMPORTANT: If you're unable to define your FTP, power, and heart rate zones following your test, or have any questions, please contact me at my email address (strengthinnumbers.lab@gmail.com).