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EndurancePeriodization

intermediate gravel cycling event preparation

v1

A 12-week structured training program utilizing a 3:1 loading ratio to transition from aerobic base to race-specific endurance for 150-200km gravel events.

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cyclinggravelenduranceperiodizationtraining-plan

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FitnessGrid is an AI coach that plans your week and adapts as you go. Install intermediate gravel cycling event preparation 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 and Setup

    • Confirm the user has a baseline of 9–12 hours of weekly riding volume.
    • Use compute_hr_zones to establish intensity ranges based on the user's maximum heart rate or FTP.
    • Establish a 12-week timeline using a 3:1 loading ratio (3 weeks building, 1 week deload).

  2. Phase 1: Base (Weeks 1–4)

    • Objective: Build aerobic foundation and muscular strength.
    • Workouts: Schedule 60-90m Zone 2 sessions with 3x10m low-cadence (60 RPM) intervals mid-week.
    • Weekend: Schedule 2–4 hours of Zone 2 riding.
    • Strength: Add two bodyweight strength sessions per week.
    • Deload (Week 4): Reduce volume by 30-50%. Focus on Zone 1 recovery and mobility.

  3. Phase 2: Build (Weeks 5–8)

    • Objective: Increase sustained power and Sweet Spot capacity.
    • Workouts: Schedule 2x20m Sweet Spot intervals (88-94% FTP) mid-week.
    • Weekend: Schedule 4–6 hours on mixed terrain.
    • Strength: Continue two weekly strength sessions.
    • Deload (Week 8): Reduce volume by 30-50%. Focus on Zone 1 recovery and mobility.

  4. Phase 3: Specialty & Taper (Weeks 9–12)

    • Objective: Develop VO2 Max and race-specific gut tolerance.
    • Workouts (Weeks 9-11): Schedule 4x4m VO2 Max intervals (106-120% FTP).
    • Weekend: Schedule 6–8 hour rides (Event Distance).
    • Nutrition: Use set_user_macro_targets to practice "gut training" with 60–90g of carbohydrates per hour during long rides.
    • Taper (Week 12): Schedule 2x10m Threshold maintenance sessions. Remove strength training. End with the Event Day.

  5. Technical Coaching & Cues

    • Provide the following cues via create_note or workout descriptions:
      • Climbing: "Drive the heels" to engage glutes and maintain traction on loose gravel.
      • Handling: "Heavy feet, light hands" to absorb vibrations and lower center of gravity.
      • Pacing: "Conversation Pace" for long-distance efficiency (Zone 2).
      • Efficiency: Maintain steady, circular strokes to prevent rear-wheel slip.

  6. Monitoring and Adjustments

    • Ensure at least one session per week is performed on actual gravel to practice cornering (looking through the turn) and descending.
    • If the user reports excessive fatigue during building weeks, verify they are strictly adhering to the 30-50% volume reduction during deload weeks.

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