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UNBOUND 200 GRAVEL 12 week Training Plan

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UNBOUND 200 GRAVEL 12 week Training Plan

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Jeremiah Bishop

All plans by this Coach

Length

12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Looking for an UNBOUND Specific plan?

Here are some of my proven workouts that help build fitness cornering skill, endurance and power. Included are a couple key elements that help you get ready on limited training time.

This 12-week plan is for experienced riders who have at least 12 weeks of base training and 3 weeks of harder tempo riding to build foundation.

Most mid-week workouts are limited to 2 hours or less. Mondays and Fridays are light or off with one longer 4-8 hour weekend ride.

Start this plan after a very low volume rest week (tsb of 20+)

Incorporated in this plan are structured power-based workouts, strength conditioning for better endurance and power late-"race simulation" heat and metabolic "low carb recovery spins" This wholistic plan helps work on the diverse demands of speed endurance skill and pacing for your best performance on game day!

IF you decide to race, reduce TSS accordingly by replacing the equivalent workout that is most similar.

Are you ready for an awesome challenge? Get ready to rock!

How it Works

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Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Gravel Skills: Max Braking, Slalom

Mtb01:00:00
Get in a good technical skills ride with some trail.
Practice repeating a couple of hard-to-ride single tracks.
On a packed gravel or grassy hill, set up a course with four s-shaped switchbacks using cones or water bottles.
Practice riding downhill into the feature applying maximum breaking coming into the first grassy turn. Braking should be before you lean, so work on timing this correctly.
Continue the slalom making any braking adjustments before each turn. Take each lap faster than the last until you're pushing the limit, but not crashing! Lead into each turn with your shoulders and hips aiming at the apex.
Then try several laps using only the front brake; carefully increase your entry speed and lean back. Last, make a few runs using your rear brake only. To do this, you must brake earlier and reduce your speed! Pro riders: try a few laps with NO brakes; using rear wheel drift to adjust speed.
Details
Tuesday

Recovery Speed: Cadence and Pedaling Single leg single hand

Bike00:44:2021 TSSStructured Workout
Zone 1 for the main part of the ride.
Get in the following pedaling drills. The goal for these drills is more about doing the cadence work, not high power.
1. Start off with one-legged pedaling efforts. Do five minutes with FAST pedaling: cadence over 105! SPIN those legs.
2. Take three minutes easy.
3. Next, on a relatively flat section of road, do ten 1-legged pedaling efforts. Once you lose form switch legs, repeat. Focus on smoothing out your pedal stroke!
4. Next, ride for at least 15 minutes spinning 90-100 RPMs. This should leave your legs feeling balanced.
5. "Single Leg, Single Hand." This is a variation where you take the opposing arm off the bar. Focus on a still upper body and good posture.
6. Toward the end of your workout, include eight 1-minute fast pedaling intervals. Each minute on should be at 110-120 RPM.
Details

Strength Maintain Exercises Balance Mtb

Strength00:20:0020 TSS
Functional Strength Exercises:
Two sets of 20 to 30 reps of each. You'll move to a 2-second count going down, 1-second up! Your explosive speed combined with the use of light weight creates the resistance. A medicine ball or kettle bell can be used for these exercises. 

Bosu Ball Squats throws or Single-Leg  
Squat/Bulgarian Squat

Lunges with medicine ball toss
Hamstring Ball Curls.
Calf Raises or set of jump rope 2.5 mins
Stretch between sets..
Planks
Seated row or supine pull up  
Wobble board or slack line, alternately practice touching your shoulders and your toes with your hands for a few minutes.

Push Ups feet on ball.
Details
Wednesday

Test: CP 5/20 Pre-Fatigued

Bike01:21:00129 TSSStructured Workout
TESTING PROTOCOL

Get in a nice 20-minute warm-up with an 8-minute ramp to LT watts in the last 2 minutes. Immediately after the warm-up, do three rapid succession jumps; don't shift, just spin up to create a burn. Then do four minutes easy. Next, go for it: 5-minutes all out. Punch it and hold it! Then do 10 minutes easy, followed by three 45-second Super Jumps: Jump as hard as you can, then sprint for 30 seconds, and finally just hold whatever you’ve got for the last 15 seconds. (In reviewing the test numbers, we are just going to take the first 30 seconds, but I want 45 seconds of effort to make sure you go all the way through.) Between each Super Jump, rest for 3 minutes at a very light pace.
Following this set, rest for just five minutes. Then it will be time for a 20-minute TT. Get on there and see what you can do for the full duration around 85% of your 5-min power; for the last 4 minutes, go ALL OUT!

Cool down for 6 minutes.
Details
Thursday

LT:Race. Sub LT 2-3x15 Sub LT Crisscross + 2x5 VO2

Mtb01:50:00139 TSSStructured Workout
Sub LT intervals-
Warm-up ramp up with a brisk 10 minutes with the last 3 mins at LT and a couple attack jumps, then do this. 
MS:1. Criscross 2-3 x15 minutes intervals with 10 minutes recovery between each interval.
Ride at Sub LT (FTP-10%) , then every 2 minutes, pop it up to 120% for 30s the next 30 at FTP coast a couple seconds find Sub LT, but nothing below!  Adjust the on blocks to keep heart rate from going more the 5% above LT hr.
Recover 5-10 minutes between sets zone1
Step 2. Finish with 2 VO2 max intervals. Start each with a jump for ten seconds at 150% of FTP then hold on to the highest power you can. Your output will drop but fight to keep it above FTP  
Rest for 5 minutes between each.
Cool-down at Zone 1-2
Details

Strength Maintain Exercises Balance Mtb

Strength00:20:0020 TSS
Functional Strength Exercises:
Two sets of 20 to 30 reps of each. You'll move to a 2-second count going down, 1-second up! Your explosive speed combined with the use of light weight creates the resistance. A medicine ball or kettle bell can be used for these exercises. 

Bosu Ball Squats throws or Single-Leg  
Squat/Bulgarian Squat

Lunges with medicine ball toss
Hamstring Ball Curls.
Calf Raises or set of jump rope 2.5 mins
Stretch between sets..
Planks
Seated row or supine pull up  
Wobble board or slack line, alternately practice touching your shoulders and your toes with your hands for a few minutes.

Push Ups feet on ball.
Details
Friday

Easy Stretch, Hot Tub or Off

Rest
Easy Stretch, Hot Tub or Off
Details
Saturday

4 x 10 Sub LT high rmp/20 min Sub LT, Big gear bursts

Bike02:08:20137 TSSStructured Workout
Warm-up: 20-minute with at least 5 mins of tempo in very big gear. Then we will go for 4 x 10 Sub LT efforts with 5 minutes recovery after each. HR just 3-5% under HLT or watts at 90-95% of FTP.   Start each with a snap until the gear winds out then find 90 rmp 

Rest 15 minutes zone 2


Main Set: 20-30 minutes at high tempo 80-85% FTP watts, make 10 bursts to 200% of FTP watts or just above LT for 10 seconds and back down to previous effort.  


Cool Down: Cruise for 30 minutes down.
Details
Sunday

Endurance/ Tempo climbs

Mtb04:00:00237 TSSStructured Workout
Warm up for 5 minutes of zone 2 

Get in a solid route with mid length climbs or upwind efforts. 

Complete 10-15 minute efforts totalling 40-60 minutes total time at zone upper zone 3 power. Cadence is normal.

Normalized power should be the top of zone 2 it its not finish with some tempo at bottom of zone 3 and 95 reps
Details

Tuesday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
06:24:00 06:00:00
MTB x2
05:41:00 08:33:00
Day Off x1
—— ——
Strength x1
00:28:00 00:20:00
Workouts Per Week Weekly Average Longest Workout
Bike Bike
06:24:00 06:00:00
Mtb MTB
05:41:00 08:33:00
Rest Day Off
—— ——
Strength Strength
00:28:00 00:20:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Jeremiah Bishop

Bishop Training

My style is fun, progressive, purpose-built training that incorporates cutting edge science with the know-how to win!

While I have coached World Tour road cyclists, mountain bike Olympians, and weekend warriors, my favorite is just helping folks that want to improve and get more from their riding.

I provide coaching, consultations, custom training plans, personalized individual and group instruction and camps. I can help you achieve your goals.

View all Training Plans by this Coach
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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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