Intermediate Gravel Racer - Day 1 through Race Day
Pete MacLeodAll plans by this Coach
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This plan will help you reach your goals or set a personal record for longer gravel type events (50-70 miles) and is recommended for riders who have some racing experience. Ideally you would have both a road and mountain bike to compliment your gravel bike, but it can be easily completed with just a gravel bike. A heart rate monitor is required. Power is not required, but it is recommended. Typical weeks will be around 10 hours of training (sometimes more), with recovery weeks around 7 hours of training. Most week day workouts are only 90 minutes or less.
This plan will take you through every step and phase of the training season. Additionally, this plan incorporates strength training.
The plan starts with a base period where endurance and efficiency are the focus. During this phase, workouts include endurance rides, weight training and efficiency drills. As the program progresses, weights are phased out, and more intense intervals begin.
After the base period, you will start the build period. During this phase the emphasis will be increasing threshold power and speed. The workouts in the build period are designed to improve your starts, increase your power, and improve your ability to carry speed for longer durations. The plan concludes with a two week taper before your target event.
Throughout the plan you will perform field tests to gauge fitness and there are opportunities to incorporate other events.
As always, custom plans can be created specifically for your needs, contact Pete at www.holdfastcoaching.com
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|6:01 hrs||3:30 hrs|
|1:34 hrs||2:00 hrs|
|1:28 hrs||4:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||6:01 hrs||3:30 hrs|
||1:34 hrs||2:00 hrs|
||1:28 hrs||4:00 hrs|