6 Week Rasputitsa Training Plan (Start on 3/13/17)

Average Weekly Training Hours 11:30
Training Load By Week
Average Weekly Training Hours 11:30
Training Load By Week

This is a 6 week training plan for the Rasputitsa Gravel Race held in Vermont in April. This plan has 5 days a week of on bike work accompanied by 2 days a week of off-bike body maintenance and core strengthening work. This plan is also progressive in terms of both volume and intensity which leads up to a taper the week of the race. If the athlete needs to reduce the volume of a workout, they should do so by removing an ENTIRE interval versus reducing the length of each interval. Then, they are required to perform 80 burpees for their insubordination ;-) Also, each athlete should perform an FTP / LTHR test the week before the plan starts to ensure they are training in the proper zones. Information regarding how to test your FTP / LTHR can be found here: https://gaffneycyclingcoaching.wordpress.com/2015/11/17/what-is-ftp-how-do-we-test-it-and-why-do-we-use-it/ Information regarding how to set your training zones post test can be found here: https://gaffneycyclingcoaching.wordpress.com/2015/11/21/what-are-the-power-training-zones-and-what-do-they-mean/ OK GO!

Sample Day 1
0:20:00
BODY MAINTENANCE: Lower Back Stretching

Follow the instructions and work one time through all of the stretching exercise performing them twice each. ------ Stretches are here: https://gaffneycyclingcoaching.wordpress.com/2016/01/27/101-stretching-exercises-for-cyclists-with-back-pain/

Sample Day 1
0:30:00
BODY MAINTENANCE: Core and Stability

PICTURES OF EACH EXERCISE ATTACHED TO PAPERCLIP UP TOP.
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Plank: 2x up to 3 minutes
Side Plank: 2x up to 3 minutes each side
Bird-dog: 2x30 reps total, alternating sides
Superman: 2x15 reps, hold for 3 seconds
Single-leg Bridge: 2x15 reps each side
Dead-bug: 2x30 reps total, alternating sides

Sample Day 2
1:15:00
Muscle Tension Effort (4x9)

WARM UP: (15 minutes total)
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
———
MAIN SET: (52 minutes total)
-Perform 4x9 minutes @40-60 cadence with 5 minutes rest between.
-1st 9 minutes - All seated.
-2nd 9 minutes - 2 minutes seated, 1 minute standing
-3rd 9 minutes - Alternate between 1:30 sitting, 1:30 standing.
———
COOL DOWN: (10 minutes total)
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day 3
1:10:00
Tempo - 3x10

WARM UP: (15 mins total)
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
------
MAIN SET: (45 mins total)
-3x10 minutes @Tempo zone @70-75 RPM. Rest for 5 minutes between sets.
------
COOL DOWN: (10 mins total)
-Gradually reduce from Endurance Zone to Active recovery zone for 10 minutes.

Sample Day 4
0:30:00
OPTIONAL: Easy Run

-If your legs feel okay, head out for an easy run just to keep the muscles used to the movement patterns involved with running. If you can run in some snow, even better. This will better mimic Cyberia.

Sample Day 4
0:20:00
BODY MAINTENANCE: Foundation Training + Foam Rolling

This video will help to get your hips, lower back, middle back, and hamstrings to like you again after all the time you have been spending on the bike. What we are trying to accomplish with this video is to strengthen and stretch your posterior chain muscles (which are always weakest in cyclists) and regain muscular balance. ------ Video is here: http://www.foundationtraining.com/videos_and_blog/lower-back-exercises-with-dr-eric-goodman/ ------ After the video spend some time foam rolling: https://gaffneycyclingcoaching.wordpress.com/2016/01/25/101-foam-rolling/

Sample Day 5
1:30:00
6x6's

WARM UP: (15 minutes total)
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
———
MAIN SET (60 minutes total)
-6x (6 minutes @Threshold @95+ cadence. Rest for 4 minutes between).
———
COOL DOWN: (10 minutes total)
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

Shayne Gaffney
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GC Coaching, LLC

We offer personalized and customized training plans for competitive and non-competitive cyclists with a high level of coaching communication, so you feel supported, confident, and educated throughout your training journey. This includes endurance, speed, and strength training, in addition to building mental stamina and nutritional recommendations to prepare you for your A events or races.