This training plan has been specifically designed to prepare you for the unique demands of gravel racing. Whether you're completely new to gravel riding, relatively new to cycling, or an experienced cyclist coming from another discipline, you'll find plenty of value in following this programme.
Many of the fundamental training principles are similar to those used in road cycling. Building a strong aerobic engine, improving your ability to resist fatigue, and developing sustainable power are all key components of success. However, gravel racing introduces several additional demands that require a slightly different approach.
While every event is shaped by its course profile and level of competition, gravel racing generally requires a higher level of bike-handling skill than road cycling. Riding on loose and varied terrain means the bike will move differently beneath you, often with less grip and predictability than you may be accustomed to.
For this reason, your preparation should focus on more than just fitness. Strong power numbers will certainly help, but the ability to confidently and efficiently handle your bike off-road is equally important—and in many situations, it can be the deciding factor in your performance.
With this in mind, the plan includes a series of technical skills and drills designed to develop your off-road riding ability alongside your fitness. These skills are provided in a separate PDF and are strategically aligned with specific phases of the training plan, allowing you to develop both the physical and technical aspects of gravel racing in a progressive manner.
The 12-week programme is divided into three distinct training phases:
Phase 1: Foundation (Weeks 1–4)
Focus: Building aerobic fitness and developing low-speed, low-risk technical skills.
Phase 2: Build (Weeks 5–8)
Focus: Improving threshold power and introducing higher-speed handling skills.
Phase 3: Race Preparation (Weeks 9–12)
Focus: Race-specific intensity, event demands, and combining technical skills with accumulated fatigue.
In addition to your on-bike training, the programme also includes strength and conditioning sessions. These sessions primarily use foundational bodyweight exercises to help improve stability, movement quality, resilience, and overall cycling performance.
Although this is a beginner-to-intermediate gravel racing plan, it assumes that you already have a basic level of cycling fitness. It is also helpful to have a good understanding of your training zones and power levels before you begin. If you're unsure of these, perform a ramp test on Day 1 to establish accurate training zones and ensure you're getting the most from every session.
Hi, my name is Colin from Tried and Tested Cycle Coaching. I've been cycling for 15+ years and my primary focus has been on the road, both in terms of road racing and time trials with a high degree of success. I've learnt a lot in those years from reading and studying the science and from listening to others, that journey never stops. I still enjoy racing at a high level in the amateur ranks as a master and I'm now looking to pass on that knowledge and help others achieve their goals.