Humphrey's Gravel Grinder 50 miler

Average Weekly Training Hours 04:42
Training Load By Week
Average Weekly Training Hours 04:42
Training Load By Week

This training plan is a "Couch to 50 miler" for gravel. All rides should be completed on gravel when possible.

It is specifically written for the Humphrey's Gravel Grinder in Smithville, MO on May 11, 2019.

This plan starts off with consistency in training and slowly builds with longer rides and interval sessions. Most of the workouts range from 45 - 60 mins, outside of the longer rides. There is one long ride each weekend, building up for race day. There is one "day off" each week. On these days you will focus on core work and recovery.

Sample Day -25
0:05:00
Mental Training - Greatfulness

Write down in a journal 3-5 things you are grateful for. These can be anything, but should be specific and personal, not generic like "I am thankful for the earth".

Sample Day -25
0:45:00
29.99TSS
AE1. Easy Ride 45min HR

Ride comfortably. This is just long enough for you to spin your legs and get moving if you have been out of it for a while. Ride for 45-60 mins.

Sample Day -24
0:05:00
Mental Training - Greatfulness

Write down in a journal 3-5 things you are grateful for. These can be anything, but should be specific and personal, not generic like "I am thankful for the earth".

Sample Day -24
0:45:00
29.99TSS
AE1. Easy Ride 45min HR

Ride comfortably. This is just long enough for you to spin your legs and get moving if you have been out of it for a while. Ride for 45-60 mins.

Sample Day -23
0:05:00
Mental Training - Greatfulness

Write down in a journal 3-5 things you are grateful for. These can be anything, but should be specific and personal, not generic like "I am thankful for the earth".

Sample Day -23
1:00:00
67TSS
Intervals 4x3 @ Tempo (5'), 60 mins

Warm up - Let your HR rise and fall during the warm up. It will get your body ready to work.

Main Set - 4x3 min @ tempo pace (HRZ3 - hard but not impossible, (5')

Cool Down - 16 mins easy

Sample Day -22
0:05:00
Mental Training - Greatfulness

Write down in a journal 3-5 things you are grateful for. These can be anything, but should be specific and personal, not generic like "I am thankful for the earth".

Tiffany Burris
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DarkEarly

DarkEarly is located in Platte City, MO. Our mission is to assist athletes of all levels remove the excuses; and discover their personal best through smarter, harder and healthier training. DarkEarly provides 1:1 coaching, monthly coaching plans, mentorship, training aids, consulting and skills clinics to those interested in personal and athletic growth. I currently work with athletes in the following disciplines:
-Running
-Triathlon
-Road Cycling
-Gravel Cycling / Ultra endurance
-Cyclocross