This is a beginner-intermediate plan to 100 miles of gravel that cannot ride every day. In this plan you will ride 5 days a week. It is presumed that the rider of this plan can already ride 20+ miles, at any pace, and has experience on gravel roads. It is presumed that the rider is not already in great performance shape and is looking to build muscular and cardio endurance over the next 12 weeks.

This plan is 12 weeks long and is based on Heart Rate. It is recommended that you know or find your Lactate Heart Rate before starting this plan. Day one of the plan has directions of how to find your Heart Rate Zones. Do this before starting this plan.

We dive right in with intervals and pick up momentum as the plan progresses. Every 3rd week is a recovery week allowing the body to rest and adapt to the changes. Easy is easy, hard is hard.

It is recommended that you fuel properly for each workout. Any ride over 60 mins you should be eating some calories. Any interval session may require quick calories. Remember each ride is preparation for the race, so practice with the food you intend to consume on race day. If you have any issues change it for the next ride. If it works, stick with it. A base line recommendation for calories and hydration is 1 bottle per hour of hydration (electrolytes are recommend for longer/harder rides) and 100 cal per hour (on the low side). Please remember these are not specific recommendations for you, only a starting point if you do not know where to begin. Note what works and what doesn't so you can make changes as needed.