This plan is to prep for a gravel race that may take 2.5 to 3.5 hours to complete - approximately 50K or 30 miles would be a good fit. The intensity of the sessions builds over time, improving the athlete's ability to maintain steady power to go the distance.
The plan is science based, simple and consistent. It includes field testing and a variety of sessions including recovery rides, sweet spot and threshold and endurance efforts.
Typical week:
M: off
T and Th: 1- to 2-hour rides
W and F: strength and easy run or spin
Saturday: long ride,
Sunday: recovery ride or aerobic cross training
This plan includes:
- Progressive schedule with rest week every fourth week
- Testing included to assure accurate training
- Workouts accommodate power, heart rate, and perceived exertion
- Structured workouts can be automatically exported to Garmin, your trainer, or other device
- Strength training sessions included!
Kari Stuart offers years of experience in training and coaching with advanced knowledge in endurance strength training and conditioning, mental preparation and race execution.