Intermediate Gravel Racer - Day 1 through Race Day

Author

Pete MacLeod

All plans by this Coach

Length

19 Weeks

Typical Week

1 Strength, 4 Bike, 2 Day Off, 1 MTB

Longest Workout

3:30 hrs

Plan Specs

cycling intermediate

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

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

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:04
Training Load By Week
Average Weekly Training Hours: 09:04
Average Weekly Breakdown

Pete MacLeod

Hold Fast Coaching

Specializing in Mountain Bike Racing, Cyclocross, and Road Racing. Nutritional Review, Guidance, and Planning.

Hold Fast Coaching offers monthly coaching at $200 per month with unlimited communication as well as personalized monthly training plans for just $100.

Back to Plan Details

Sample Day 1

2:00:00
35TSS
Weights - Transition Phase

Transition Phase Weights

Sample Day 2

1:00:00
50TSS
Effieceny Drills

Spin Ups: With a light resistance, gradually increase your cadence to the max you can hold without bouncing. Then hold that cadence for as long as you can. Heart rate and wattage have no significance.

Single Leg Drills: Place the non-riding leg on a stool or chair and ride with one leg for the interval length. Work on efficient pedaling and control. Then switch sides.

Sample Day 4

2:00:00
35TSS
Weights - Transition Phase

Transition Phase Weights

Sample Day 5

2:00:00
112.5TSS
EM

EM - Endurance Miles - Keep the average power/HR of the ride in the middle of Zone 2 and the low side of 3, keep the cadence high (70+) and stay seated on climbs. This can be done on either the MTB, CX, or Road Bike.

Sample Day 6

2:30:00
140.6TSS
EM

EM - Endurance Miles - Keep the average power/HR of the ride in the middle of Zone 2 and the low side of 3, keep the cadence high (70+) and stay seated on climbs. This can be done on either the MTB, CX, or Road Bike.

Sample Day 8

2:00:00
35TSS
Weights - Foundation Phase

Foundation Phase Weights

Sample Day 9

1:00:00
56.3TSS
EM

EM - Endurance Miles - Keep the average power/HR of the ride in the middle of Zone 2 and the low side of 3, keep the cadence high (70+) and stay seated on climbs. This can be done on either the MTB, CX, or Road Bike.

Intermediate Gravel Racer - Day 1 through Race Day

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