This is a 12 week plan designed for those riders with a goal of riding an endurance gravel event and being competitive during the event. If your goal is to be competitive in your age group or in the overall standings, and feel fit and fast then this is the plan for you. It will take you through every phase from establishing a solid base, building up your endurance, as well as working on your top end speed. This plan is built for athletes that already have ample experience riding, and are comfortable with longer endurance rides and dedicated speed work. The plan ramps up volume and intensity relatively quickly so you'll need to already have a good foundation to feel comfortable with this plan.
As you build your base fitness and extend your training rides you'll be working towards a goal of racing and being competitive during your event. This plan includes at least 1 day off (Monday), as well as strength training, some interval work, tempo rides, and long rides on the weekends. It's necessary that you establish your heart rate or power zones at the start of this plan to take full advantage.
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This test is to be performed on a stationary trainer or relatively flat (no more than 2%-3%) course with no stops. For best results, focus on consistent maximal effort, not spikes in effort. You will use this number to establish your training zones for power.
1.) 20 minute warm-up, which is just riding along at a moderate pace, about 65% of your max HR.
2.) Then do (3) fast pedaling efforts for 100rpm for one minute each with one minute between each.
3.) Then 3 minutes easy.
4.) Then Go for it - (1) 20 minute all out. Punch it and hold it! Make sure that you start at a high pace, but not so high that you die at the end. You should have a little in reserve to kick it to the finish line in the last minute. Use 95% of your 20 minute average power to calculate your FTP.
5.) Then 10 minutes easy.
Threshold test to establish heart rate training zones.
10 minutes easy warm up.
30 minute time trial at sustained max effort
20 minute cool down
Lunges: 3 sets of 8 per side.
Hamstring Curl: Using a stability ball or chair perform 3 sets of 8-10.
Squats: With light weight perform 3x8 reps
Plank: 3x30 sec.
Leg Raises: 3x8
Perform a low intensity (zone 2) 1:30 hour ride. This ride can be completed on either a road or mountain bike, and should be ridden on a relatively flat course.
Ride for 3 hours on gently rolling terrain. Stay below Z4.
Ride for 2 hours on gently rolling terrain. Stay below Z4.
Easy ride in Z2.