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Gravel Grinder

Designed By Coach Frank

This six week periodized training plan is specific to long gravel races like the Belgian Waffle Ride, Lost and Found, the Dirty Kanza, and Gravel Worlds.  Each week centers around a looooong gravel ride on Saturday. You’ll start with a field test to set your training zones with the included FasCat Wattage and Heart Rate Zones Sheet. Choose the “hilly’ option for a course that has a lot of climbing or choose ‘flat’ for midwest courses like the DK, Gravel Worlds and Lost n Found. There are even tips on nutrition & hydration that you can practice on these simulation rides!

What you get:

  • FREE TrainingPeaks Account (30 Days Premium)
  • FREE YogaGlo Membership (60 Days)
  • Coaching Support in a Private Facebook Group
  • 100% Satisfaction Guaranteed or Money Back
  • Mobile App (iOS and Droid)
  • Foundations Back Strengthening
  • REVO Strength & Conditioning Videos
  • Daily Email Workout Reminders
  • GPS, Heart Rate, and Power Data Uploads
  • Strength & Conditioning Routines with Video
  • Gravel Specific Race Simulations/Intervals
Price
$49.00
$49.00
Clear

Do you have gravel on the brain? We’ll help you train! Our Gravel Grinder Training Plan will help you prepare to go long & strong over every climb and gravel section the race can throw at you. Choose between a basic, intermediate or advanced training plan based on the amount of time you have to train per week, your age and your ability level.

This periodized plan will have you progressing your riding time and intensity as you near race day. You’ll start with a field test will set your training zones with the included FasCat wattage and heart rate zones sheet. Then you’ll ride race simulations on the weekends leading into the race so you can make sure your legs & bike are ready! There are even tips on nutrition & hydration that you can practice on these simulation rides!

Additionally, this training plan includes all the “marginal gains” details to get even faster: Recovery Techniques, Rest Days, Yoga, Foundations, and best of all, Strength and Conditioning – all you need is a physical therapy style rubber band and MOTIVATION! There are instructional videos in the plan for you to follow along at home. You’ll perform structured Sweet Spot and Tempo intervals mid-week and have the option to join group rides on the weekends (where we teach you how to Sweet Spot on the group ride). There are also recommendations for riding longer/shorter for flexibility so you can stay on track when life throws a curve ball.

Questions about using this training plan? See our FAQ below or email/call: help@fascatcoaching.com or 720.406.7444

100% Satisfaction Guaranteed: if you are unsatisfied with the plan, your performance, anything, we will refund your plan at anytime.

3 reviews for Gravel Grinder

  1. mark condon

    The plan was a very efficient, cost effective way to train for a gravel grinder. I thought the workouts were well thought out and prepared me well for a 70 mile gravel grinder. Thanks

  2. Tom Baker

    This plan helped me get a small but significant bump in FTP and a modest fitness boost. I followed it pretty close and the 2 week taper worked well for me. I went into my race well prepared but unfortunately mechanicals hampered me. I liked how the plan loaded right into my TrainingPeaks calendar. I was then able to easily re-arrange the workouts to fit my busy life. I did most of my weekday workouts on the trainer. My biggest complaint with the plan was that there were a number of 1-2 hour rides scheduled midweek. I didn’t have the time to do that so I compressed them and upped the intensity a bit to get close to the prescribed TSS. I used TrainerRoad and their workout library to find workouts that were close to what the plan called for. When I couldn’t find one I created it with the TR Workout Creator software. Using these tools got my ATL and CTL right about where Coach Frank intended. My only other criticism of the plan is one of the VO2 workouts was something like 30s at 200% followed by 4:30 at 120%. No way I could pull that off and I kind of doubt many could unless they had highly trained VO2 capacity. This plan was more focused on Sweet Spot and my numbers are showing that my SS and threshold capabilities benefited from the plan. The yoga and stretching content looked solid but I mostly skipped them in favour of more sleep recovery which I felt would serve me better.

  3. jamie.servaites

    This plan guided me to a 3rd place at my first gravel grinder this fall. I felt very prepared for the race and was able to hold on to all of the attacks and surges, while the lead group thinned out. I’d definitely follow this plan again!

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Duration

6 Weeks

Coach

Frank

Plan Type

Basic (4-8 hours/week), Intermediate (8-12 hours/week), Advanced (12-16+ hours/week)

Hilly or Flat Terrain

Hilly, Flat

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