Type of Training Plan for Climbing Event vs. Flat - it doesn't ask?

Hello,

I have been using TR for a couple of months, have been a cyclist for a long time. For big events I usually have a plan created by my local coach.

I decided to try out TR per some of my friends I ride with love it.

I have a gravel race at the end of April, that is a lot of short punchy often steep climbs.

When putting in my goal event it just asks time, type, and date.

I would think it should tailor my training to be more climbing specific vs. a more flat event?

The software has me doing a lot of high cadence work, which I excel at, but think I should mixing in some long grinds of low cadence to simulate climbing?

Thoughts?

Which one is it, short punchy or long grinding climbs?

Hey @shad! Welcome to the TrainerRoad forum!

Your friends know what’s up :stuck_out_tongue_winking_eye:. Glad you’re here :heart_hands:.

Gravel Racing Demands

As you mentioned, gravel courses can vary greatly in distance, conditions, terrain, and even the amount of unpaved roads. Despite the differences, most gravel races rely on the same key energy systems:

  • Endurance: To sustain a high output over the duration of the race.
  • Sustained Power: For tackling repeated climbs and rolling terrain.
  • Anaerobic and Neuromuscular Capabilities: To handle surges, attacks, and the unpredictable variability of gravel courses.

How TrainerRoad’s Plans Address These Needs

TrainerRoad’s plans are built around a progression through three key phases:

  1. Base Phase: Focuses on building a strong aerobic foundation and muscular endurance—essential for those long gravel race efforts.
  2. Build Phase: Develops your FTP and strengthens your ability to handle sustained climbs and higher-intensity efforts.
  3. Specialty Phase: Sharpens your fitness for race-specific demands, such as repeated punchy efforts, surges, and efficient recovery between climbs.

Gravel races require well-rounded fitness, and TrainerRoad’s progression is designed to build the aerobic, sustained, and anaerobic capabilities you’ll need for race day. While it may not feel hyper-specific now, the plan is setting you up for success by developing the foundational fitness needed to tackle the variability and intensity of your event.

Good luck with your training. Let us know if you have other questions for us :slight_smile: .

touche - clearly was watching football while drafting this.

Hi @SarahLaverty thank you for the insights and agreed. This race is 10K of climbing with 21 category climbs but none over a mile long and some exceeding 12%-14%. As it approaches is there something more I should be doing to update the program to adapt to this?

Ooof that sounds like an epic adventure!!! :star_struck:

From a physical preparation perspective, you can trust that your training plan will ensure you’re in peak condition come race day. With TrainerRoad’s adaptive training features, your plan will adjust automatically as you progress and your fitness evolves. This means you’ll be training at the right intensity to make consistent progress, so you’re ready to perform your best.

In addition to structured training, it would be a good idea to make sure you are comfortable spending long hours in the saddle and refining your nutrition and hydration strategies. To prepare, you might consider incorporating some longer outdoor rides or events into your plan. These sessions can help you practice fueling, pacing, and handling over varied terrain.

Check out these resources:

Let me know if you have other questions!

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Add some low cadence, high-torque intervals to mimic those steep grind efforts. Punchy climbs also mean VO2 work is your friend—mix in efforts like 3-5 minutes at 120% FTP. Fine-tune it, and you’ll be ready to crush those steep gravel climbs.

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I’ve found that entering gravel races as either “Climbing Road Race” or “Rolling Road Race” gives me a better training plan. Wen I just enter a gravel race as an “A” event I get the Gran Fondo specialty plan, which has a lot less V02 max and anaerobic work. I use “Rolling Road Race” for all my gravel events because the specialty phase mimics the efforts to be in the lead group at my events with shorter punchy climbs. You’ll probably get the same base and possibly build phase for either event type.

I also favor a higher cadence and ignore most of those drill. I add my own low cadence work into threshold, SS, and endurance workouts to help break up the long intervals.

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