v3.1 - GRAVEL / FONDO EVENT (>100 mi), High Volume: 12-Week Race Preparation Plan - Reusable
v3.1 - GRAVEL / FONDO EVENT (>100 mi), High Volume: 12-Week Race Preparation Plan - Reusable
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
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- 50-100 mile event, Low Volume
- 50-100 mile event, High Volume
- 100-200 mile event, Low Volume
Written by Cody Waite, of Waite Endurance
This is part of our most recently updated v3.1 plan series (2019) with all Structured Workouts provided to be used with power meter, 'Smart Trainers' and/or training metric devices of your choosing!
The Race Prep plan picks up where our BASE BUILDER PLANS leave off, and prepares you to race! Your Anaerobic Power, Vo2 Max, and Anaerobic Threshold energy systems are all addressed as your racing approaches.
RACE PREP PLAN:
Our 12-week, high-volume, Gravel / Fondo Race-Prep Plan, v3.1, is designed for events over 100 miles. Geared towards riders looking to sharpen up their race day fitness leading up to their A-priority event. This plan is designed to begin after you've completed one of our Base Builder Plans and have your fitness base established. You can also begin this plan without having followed our Base Builder Plans, assuming you have at least 8 weeks building a solid aerobic strength base prior to starting this program.
This 12 week plan is set up in 6 two-week blocks: each block focusing on a specific energy system beginning with Anaerobic Power, expanding through Vo2 Max, Anaerobic Threshold, Aerobic Threshold, Aerobic Endurance and a final a Peak/Taper into your goal event. Each two-week block includes 4 Structured Workouts that focus on the specific energy system, and two endurance rides. Optional strength training sessions are also included as desired.
REUSABLE: You can easily reuse this plan within your racing season as you recover and rebuild between peaks for A-priority events; as well as future seasons.
LEARN MORE:
OTHER GRAVEL / FONDO RACE PREP OPTIONS:
We have both LOW & HIGH volume Race Prep Plans available for under 100 miles & over 100 miles:QUESTIONS ?
Email Cody directly with questions now or as you go: cody@teamwaite.com
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x6
|
12:16:00 | 08:00:00 |
|
Strength
x2
|
01:25:00 | 00:45:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
12:16:00 | 08:00:00 | |
|
|
01:25:00 | 00:45:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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