Welcome to the Gravel Training Plan! 🚴♂️🌟
Congratulations on taking the first step towards achieving your gravel racing goals! Over the next 10 weeks, this comprehensive training plan will guide you through a structured program designed to optimize your performance and prepare you for the challenges of gravel racing.
The purpose of this plan is clear: to take you from base training through to race day, ensuring you're ready to commit and perform at your best when it counts. With two testing periods strategically placed throughout the plan, you'll have the opportunity to assess your progress, adjust your training intensity, and fine-tune your preparation for race day.
At CycleCoach, we believe in an evidence-based approach to training, prioritizing a pyramidal training regimen that builds a solid foundation of fitness and endurance while incorporating targeted intensity to maximize performance gains. With this plan, you can trust that every workout is carefully designed to optimize your training adaptation and bring you closer to your goals.
To fully engage with the training plan, you'll need a power meter to accurately measure and monitor your training intensity. Additionally, training sessions will sync seamlessly to Zwift, providing a dynamic and interactive training experience that keeps you motivated and focused every step of the way.
Get ready to push your limits, overcome obstacles, and unlock your full potential as a gravel racer. With dedication, commitment, and the support of this training plan, there's no limit to what you can achieve on the gravel roads ahead.
Let's embark on this journey together and make every pedal stroke count! 🌟💪
Guidance and Advice
As well as the below, please also check out https://www.cyclecoach.com/welcometocyclecoachcoaching
If you have any questions, concerns or need any support please contact CycleCoach via trainingplans@cyclecoach.com
Testing Instructions
Welcome to the testing phase of your gravel training plan! These tests are crucial for accurately assessing your current fitness level and establishing your training zones for the upcoming weeks. Please follow the instructions below carefully to ensure accurate testing results:
MAP Ramp Test:
The MAP (Maximum Aerobic Power) ramp test is designed to estimate your Functional Threshold Power (FTP), a key metric for determining training intensity.
During the test, you'll gradually increase your power output in 20-watt increments every minute until exhaustion.
Estimate your FTP by calculating the highest 60-second average power achieved during the test.
Multiply this value by a correction factor ranging from 0.72 to 0.77 to obtain your estimated FTP. Choose a factor that aligns with your perceived effort level during the test.
Round the estimated FTP down to the nearest 5 watts.
Input this FTP value into your Zwift settings to ensure accurate training intensity.
20-Minute TT Test:
The 20-Minute Time Trial (TT) test provides another method for estimating your FTP.
During the test, you'll maintain the highest sustainable power output you can maintain for 20 minutes.
Calculate your average power output for the entire 20-minute duration.
Multiply this average power value by a correction factor ranging from 0.92 to 0.95 to obtain your estimated FTP.
Round the estimated FTP down to the nearest 5 watts.
Determining FTP:
Compare the estimated FTP values obtained from the MAP ramp test and the 20-minute TT test.
If the estimated FTP values are similar, use the average of the two values as your FTP (rounded down to the nearest 5 watts).
If the estimated FTP values differ significantly, use the lower estimate as your FTP (rounded down to the nearest 5 watts).
Setting Training Zones:
Use the Final Surge power zone calculator to set your training zones based on your FTP.
Select "HR/Power/Pace Zones," then choose "Power" as the zone type and "Bike" as the activity type.
Click on "Auto Calculate Zones" and select "CycleCoach MAP" as the input for your MAP score obtained from the ramp test.
These testing protocols will provide valuable insights into your current fitness level and inform your training plan moving forward. If you have any questions or need further assistance, don't hesitate to reach out.
Training Plan Overview
Welcome to the Gravel Training Plan! This comprehensive 10-week program is designed to prepare you for the challenges of gravel bike racing, focusing on building key physiological capacities, refining technical skills, and maximizing race-day performance.
Training Blocks:
Block 1: Base Building and Endurance
The first training block prioritizes building Maximum Aerobic Power (MAP), VO2max, and Functional Threshold Power (FTP), while also developing endurance to lay a solid foundation for race-specific training.
Workouts in this block will include a mix of longer, steady-state efforts, threshold intervals, and VO2max intervals to target key energy systems and improve overall fitness.
Block 2: Race Preparation and Intensity
The second training block shifts focus to high-intensity intervals and race-specific efforts designed to replicate the demands of gravel bike racing.
Sessions will include shorter, more intense intervals at or above race pace, as well as moderate to high-intensity sessions aimed at improving power output and race readiness.
Additional Phases:
Testing Phases: Periodic testing sessions will be incorporated into the plan to assess progress, adjust training zones, and track performance improvements.
Recovery Periods: Scheduled recovery weeks will provide essential rest and regeneration to prevent overtraining and ensure optimal recovery between training blocks.
Tapering: Leading into your race, a taper period will reduce training volume and intensity to allow for peak performance on race day while minimizing fatigue and maximizing freshness.
Throughout the plan, you'll be guided by evidence-based training principles and a pyramidal training regimen aimed at optimizing performance gains and achieving your race goals.
Get ready to push your limits, embrace the grind, and unleash your full potential on the gravel roads ahead. With dedication, commitment, and the support of this training plan, you'll be well-prepared to tackle any challenge that comes your way.
Let's ride towards success together! 🌟🚴♂️
Nutritional Guidance
Proper nutrition plays a vital role in supporting your training efforts and optimizing performance during heavy training blocks. While personalized guidance is best provided through one-on-one coaching, here are some general principles to keep in mind:
Maintain Energy Balance: During periods of intense training, it's crucial to fuel your body adequately to support your energy demands. Avoid attempting to lose weight during these phases, as insufficient energy intake can impair performance and hinder recovery.
Prioritize Carbohydrates: Carbohydrates are your body's primary source of fuel during exercise, particularly during high-intensity sessions. Aim to maximize your carbohydrate intake to ensure adequate glycogen stores and sustained energy levels. Adjust your carbohydrate intake based on the intensity and duration of your training sessions.
On recovery days, aim for approximately 3 to 4 grams of carbohydrates per kilogram of body weight to support glycogen replenishment and muscle recovery.
For heavy training sessions, increase your carbohydrate intake to 8 grams per kilogram of body weight or more to fuel intense efforts and optimize performance.
Maintain Adequate Protein Intake: Protein is essential for muscle repair, growth, and recovery. Aim to consume adequate protein to support muscle health and repair, especially during periods of heavy training.
Aim for a protein intake ranging from 1.5 to 2 grams per kilogram of body weight, depending on individual factors such as age, diet, and training volume.
Choose high-quality protein sources such as lean meats, poultry, fish, eggs, dairy products, legumes, and plant-based protein sources.
Hydration: Proper hydration is crucial for maintaining performance and supporting recovery. Drink plenty of fluids throughout the day, and pay attention to hydration status during training sessions, especially in hot or humid conditions.
Remember that individual nutritional needs may vary based on factors such as body composition, training volume, and metabolic rate. Listen to your body, experiment with different nutrition strategies, and seek guidance from a qualified sports nutritionist or dietitian for personalized advice.
Fuel your body properly, stay hydrated, and prioritize recovery to maximize the benefits of your training plan and achieve your performance goals.
Ride strong and fuel smart! 🚴♂️💪
Training Plan FAQs:
FAQ: What if I miss a workout?
Missing a single workout is not a cause for concern. Life happens, and it's important to prioritize rest and recovery when needed. If you miss a workout, don't try to make up for it by doubling up the next day. Instead, simply move on to the next scheduled session and continue with the plan as prescribed.
FAQ: How do I adjust the training plan if I have a race or event coming up?
If you have a race or event on the horizon, it's essential to taper your training appropriately to ensure peak performance on race day. Follow the tapering recommendations provided in the plan, reducing training volume and intensity in the days leading up to the event to allow for optimal recovery and readiness.
FAQ: What if I'm feeling fatigued or overtrained?
Fatigue and overtraining can occur if you're pushing too hard without adequate rest and recovery. If you're feeling consistently fatigued or experiencing symptoms of overtraining such as decreased performance, persistent soreness, or mood changes, it's important to listen to your body and prioritize rest. Consider taking an extra recovery day or reducing the intensity of your workouts until you feel refreshed and ready to resume training.
FAQ: How do I adjust my training zones if my fitness level changes?
If you notice significant changes in your fitness level or if you've completed periodic testing and obtained new FTP values, you may need to adjust your training zones accordingly. Use the provided instructions or consult with a coach to update your training zones based on your current fitness level.
FAQ: Can I combine outdoor rides with indoor training sessions?
Yes, you can incorporate outdoor rides into your training plan, especially for longer endurance rides or race-specific efforts. Use outdoor rides to supplement your indoor training sessions and take advantage of varied terrain and environmental conditions.
Troubleshooting: Dealing with equipment issues
If you encounter equipment issues such as a malfunctioning power meter or trainer, troubleshoot the problem as soon as possible to minimize disruptions to your training. Check the batteries, connections, and firmware updates of your devices, and consider having a backup plan in place in case of emergencies.
Troubleshooting: Managing time constraints
If you're struggling to fit training sessions into your busy schedule, prioritize key workouts and focus on quality over quantity. Consider breaking longer workouts into shorter, more manageable sessions, or adjusting your training plan to better align with your available time and commitments.
Troubleshooting: Addressing motivational slumps
If you're experiencing a lack of motivation or struggling to stay on track with your training plan, remind yourself of your goals and the reasons why you started. Find ways to make training enjoyable and rewarding, whether it's by riding with friends, exploring new routes, or participating in virtual group rides.
Remember that every athlete's journey is unique, and it's normal to encounter challenges along the way. Don't hesitate to reach out to a coach or training support team for personalized guidance and assistance with any questions or concerns you may have. Stay consistent, stay patient, and keep pushing towards your goals! 🌟🚴♂️
Disclaimer:
The training plans provided by CycleCoach are intended for informational purposes only and should not be construed as medical advice or professional guidance. Participation in any training program carries inherent risks, and individuals should consult with a qualified healthcare professional before beginning any exercise regimen.
By accessing and using the training plans provided by CycleCoach, you acknowledge and agree to the following:
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