I’ll be doing an 80mi gravel race (B/C priority) in prep for Almanzo. I’m 6 weeks out. The race has 5K feet of total elevation gain and includes 5 key climbs. Outside of these climbs the race will be interspersed with 30-90 second punchy climbs and rollers. I’m trying to put together a little training block that will give me race-specificity to tackle these key moments. Right now I’m wrapping up a 6-week block of Sweet Spot training and will be doing a ramp test next Tuesday—currently in a recovery week.
Climb 1 @ mile 28 (1mi @ 5%, PR 8:09)
Climb 2 @ mile 36 (1.3mi @ 3%, PR 6:16)
Climb 3 @ mile 41.5 (1.77mi @ 4%, PR 11:25)
Climb 4 @ mile 55 (1.2mi @ 7%, PR 9:14)
Climb 5 @ mile 66 (2mi @ 3%, PR 11:33)
I’m stronger now than I was and will pace the earlier part of the race better so I feel confident that I can go harder. My current FTP is ~295-305w (3.78 w/kg)
I looked into Sustained Power Mid, but found that it lacked the specificity of shorter, low VO2 work that I need for this race. This block is based more on specificity around 5-7 minute VO2 work and some longer 10-12 minute supra-threshold work with early week high-intensity VO2.
Plan Option 1 (follows Sustained Power Build Low)
Plan Option 2 (custom that replaces the longer Saturday rides above with medium duration (5-7 min) VO2 max intervals)