← All skills

gravel cycling base training

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

Static — this skill doesn't adapt to your week.

Tags: cycling, gravel-riding, endurance, base-training

Tools used

Procedure

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.