I have my last gravel bike race this weekend and no race until April 2026 after that. I was planning on resuming my gym session (twice a week + core work) and would like to focus on improving my 1-5min power as I believe this is where I’m lacking the most and is most apparent when going MTB races.
Is there a specific training block I could use for the next 3 months to improve my power over short duration while also working on my strength in the gym. My gym routine is as follow:
4x5 squat
4x5 deadlift
3x10 dumbbell bench press
3x10 dumbbell should press
3x10 barbell row
Core work
I could use the plan builder but I noticed throughout the year that most of the interval when using gravel race as the objective being focused on Threshold and Sweet Sport with almost no focus on Vo2 Max and/or anaerobic.
Should I use the short power build block during the fall/early winter?
The Criterium or Short Track XC specialty plans might be what you’re looking for. BUT I don’t recommend you go that route. It’s generally not a good idea to lift heavy and be doing a lot of VO2 or Anaerobic work at the same time. It’s just too hard on the legs and you won’t recover. Also, those short efforts take a shorter period of time build up and the go away just as quickly.
I’d suggest you focus on lifting now and if needed start a plan to work through a Base Phase. Later in Base Phase start to taper down on the lifting to just maintaining during build and Specialty. When creating your plan try a different discipline than gravel so you get the high intensity you want (maybe XC marathon?).
You need a low intensity plan. I would do a block of traditional base, or 2, and then drop the gym to a maintenance level, and do a more intensity based base period, like periodised or sweet spot/general base.
Yes! You could do a Short Power Build block if you’ll be doing a heavy load of strength training.
Here are also great tips for off-season strength training:
Note: I would take 1-2 weeks off once you finish your current training plan to give the body a rest and feel fresh before starting these blocks of training.
