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Endurance

gravel cycling base training

v1

A 10-week beginner program focused on aerobic foundation, progressive volume, and gravel-specific handling skills.

Available
cyclinggravel-ridingendurancebase-training

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FitnessGrid is an AI coach that plans your week and adapts as you go. Install gravel cycling base training and your coach will follow this protocol every week, learn from what you actually do, and adjust on the fly.

  • Your coach builds the week from this skill
  • Adapts to your actual progress, not a static template
  • Free to start — no credit card, ~60 seconds to set up

Procedure

  1. Initial Assessment & Setup

    • Verify the user's current fitness baseline and equipment (access to gravel terrain).
    • Use compute_hr_zones to establish Zone 2 (conversational pace) and Sweet Spot (84-97% of FTP) targets if data is available.
    • Explain the 3:1 loading ratio (3 weeks of building, 1 week deload).

  2. Phase 1: Acclimation (Weeks 1-3)

    • Week 1: Use create_week to set the baseline template:
      • Tue: 60 min Zone 2 ride.
      • Wed: Strength (Glutes/Core/Stability).
      • Thu: 2 x 10 min Sweet Spot intervals.
      • Sat: Long Gravel Ride (Baseline duration).
    • Week 2: Increase the Saturday long ride by 15–30 minutes.
    • Week 3: Add one Sweet Spot interval to Thursday and increase total duration by 5%.

  3. Phase 2: First Deload (Week 4)

    • Use create_week to implement a recovery phase.
    • Reduce total weekly volume by 30–50%.
    • Remove all Sweet Spot/high-intensity intervals. Use only Zone 1 and 2 durations.

  4. Phase 3: Expansion (Weeks 5-7)

    • Week 5: Return to Week 3 volume levels.
    • Week 6: Increase total duration by 5%.
    • Week 7: Increase Sweet Spot interval length (e.g., transition from 10 min to 15 min intervals).

  5. Phase 4: Second Deload (Week 8)

    • Repeat the reduction logic from Week 4 (30–50% volume reduction).
    • Focus on active recovery and very light spinning.

  6. Phase 5: Peak Base (Weeks 9-10)

    • Week 9: Program the highest volume of the plan.
    • Week 10: Maintain volume and include handling drills.
    • Add create_note for the Saturday ride: "Focus on weight distribution and looking 20 feet ahead on loose terrain."

  7. Standard Coaching Cues & Nutrition Integration

    • For every Saturday ride, add notes on fueling: "Target 60–110g of carbohydrates per hour and hydrate every 15–20 minutes."
    • For Tuesday/Thursday rides, add cadence cues: "Maintain 85–95 RPM on flat sections to preserve leg strength."
    • For Strength days, prioritize compound movements: Squats, deadlifts, lunges, and planks.

  8. Monitoring

    • Use get_week_stats after each deload to ensure the user is adapting and ready for the next expansion phase.

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cyclingFTPenduranceperiodicization

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