Training Blog Intro: Beyond Category Coaching
AAARRGG You Ready for some Gravel???
It is hard to believe but we are about 118 days, 16 weeks or about 4 training blocks away from setting sail on the wide-open seas of the great Nebraska gravel for Gravel Worlds 2022. Beyond Category Coaching is again excited and honored to share some insights on training, nutrition, equipment, and race prep. I know firsthand the demands of riding gravel in and around Lincoln and the surrounding area. Afterall, I was born and raised in Lincoln, and this is where I fell in love with cycling. In fact, back in the day I would often find myself riding with my buddies and we would blast thru Wilderness Park on our MTB bikes and shoot out onto the gravel roads at the very south end of the trail. We found ourselves just going and going and going. Back then this was our form of riding gravel. We appreciated the “openness” of the back county roads, we used it to train harder for our events (there was no gravel events back then), the demand of riding on gravel provided that constant load and resistance that pavement couldn’t, and it got us away from the traffic on the paved roads. This is how I know firsthand the demands of Gravel Worlds- not to mention the GW events I have personally done as well, therefore I have created training plans to help you prepare for your event so you will have the confidence to crush it on August 20th, whether it is the buccaneer, privateer, or the classic GW 150. These plans will be available via Training Peaks and will come with access to me via email. I personally want you to have your best event and totally crush it that a special discount will be offered! ALL plans will be $50, use code GW2022 for 50% off!! Details on how to purchase and how to download the plans will be outlined later in this piece
The series will have info that will help you navigate the following:
Training: What will help prepare you for the demands of your event, including some examples of training rides and how to map out your training leading up to event day. How much intensity vs volume you will need? If the thought of all this stresses you out, take advantage of the custom-made Gravel Worlds training plan via Training Peaks. These plans will keep you focused, organized, consistent and take away the stresses associated with creating your own training plan.
Nutrition: What to eat, when to eat and how much to eat. Nutrition really does fuel your performance both in training and on event day. We will spell it all out for you including tricks and tips on the best foods to eat and the best fluids to drink. Bottom line is you need a plan and then work that plan. One of the #1 reasons athletes fail on event day is poor nutrition and hydration, this is the one thing you CAN control, we will show you how!
Equipment: Bikes, tires, handlebars, gearing, clothing, and everything in between! We will help shed some light on all the choices available and answer some questions like “do I really need a gravel bike”? what size of tires are best, what about those funky “mustache” handlebars, what exact gearing should I use, plus what clothing is going to help you be the most comfortable and help you perform at your best.
Event Day: The dos and don’ts of event day, event day warm up and what to do when the “wheels fall off” and you find yourself in the deep dark place whether from a mechanical problem with equipment or you are broken mentally and or physically. We will help you get back to your happy place!
Today is the day to start thinking, planning, and organizing, your Gravel Worlds event experience. Beyond Category Coaching is here to help, not just via the series of blogs to come but feel free to reach out to me via email at frank@beyondcategorycoaching.com . I am happy to correspond with you and make this your best event yet whether that is answering one question or many or if you might want to learn more about the benefits of working with a coach 1:1. There is no better way to get fitter, faster and stronger on and off the bike! As a Gravel Worlds partner, I do offer discounts for 1:1 coaching and remember the custom-made training plans as well. Please see links below to the training plan for your event.
Training Plans:
Each plan has been crafted to help you train to meet the demands of your event. All plans are 12 or 13 weeks with a 1–2-week taper. Each plan is flexible, and you can add or shorten training hours as indicated in the plan. If you already have a Training Peaks account you can upload directly into your calendar, if you do not have a Training Peaks account you will be provided a FREE basic account with your purchase. Once the training plan is completed you will need to pay the subscription fee to continue your Training Peaks account if desired. Please be sure to select either the power based or heart rate-based plan. Minimum equipment required is a heart rate monitor that is compatible with Training Peaks to upload workout data. Click here for Compatible Devices. If you have questions about uploading into your account or how to set your FTP in getting started, please email me, I am here to help and support you!
Click here to access the training plans GW Training Plans and be sure to select either Heart rate or power based for your plan.
Stay tuned for more information starting in May where we will kick things off with “all things nutrition”, this was the most popular and most responded to piece from last year, so we are kicking off the series this year on this exact topic. As a bonus you will have the opportunity to join myself and the GW crew for a live video session as we discuss what to eat, when to eat, and how much to eat and a lot more! The Q&A will provide a time for you to ask specific questions as well.
Thanks, and be on the lookout for the next blog coming soon to your email!
Ride, Fight, No Surrender!
Frank