The Gravel Training Plan - SPECIFIC PERIOD lasts 8 weeks and includes a total of 8-10 hours of training per week, divided between functional training sessions, roller training, and weekend rides. The SPECIFIC PERIOD 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 second part of the three-part "BASE PERIOD" and "COMPETITIVE PERIOD" plans. Once the three-part plan 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 maintain the improvements made in strength and core stability during the base period
- 3 roller workouts to optimize the quality of the specific training
- 2 Fartlek rides, using gravel/off-road terrain as much as possible
Before starting the program, you must complete 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 the test.
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 resulting 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 when you can't continue, you must stop your activity and save it.
Regarding HR zones, after completing the ramp test, simply enter the maximum HR value and the threshold value derived 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).
I am a coach who works in the field of Endurance Sports, with a main focus on cycling. In my laboratory in Florence I also perform bike-fit.