Beginner Gravel Biking

Optional Strength Workout:
Front Squat, Bech Dip, High Plank Shoulder Tap, Alternating DB Hammer Curl

Endurance Ride - 75min

1. Warm up
   
   1. 15 min @ 2-3 RPE
      
2. Active
   
   1. 55 min @ 4-5 RPE
      Remember, this is a steady conversational pace.
3. Cool down
   
   1. 5 min @ 2-3 RPE

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Mobility - 20min

Mobility. Dynamics, stretching, and foam rolling etc. Continue to take care of your body. Eat well, hydrate well, and sleep well.

Climbing Skills: 3 x 6min UPHILL/3min DOWNHILL

Today, we are going to work on ascending or climbing skills. Perform the intervals on a climb. For recovery, descend downhill easy.Climbing Skills Focus (during intervals): • Start climbs in the right gear (don’t wait too long to shift- be proactive) • Stay seated for most of the climb • Briefly stand (10–20 sec) to change muscle load • Keep upper body relaxed • Maintain traction—smooth pedal strokes, think 'efficiency'

1. Warm up
   
   1. 15 min @ 2-3 RPE
      
2. Repeat 3 times
   1. Uphill climbing
   2. 6 min @ 6-7 RPE
      Working hardish and focusing on skills and technique for climbing.
   3. Easy DOWNHILL
   4. 3 min @ 2-3 RPE
      
3. Cool down
   
   1. 10 min @ 2-3 RPE

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Rest or Optional Strength

Single Leg Step Downs, DB Plank Pull Through, Nordic Curls, Arnold Press

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Endurace Ride - 105min

Perform on rolling terrain or a route with a few climbs. Continue to practice climbing skills. Start to build climbing endurance.

1. Warm up
   
   1. 20 min @ 2-3 RPE
      
2. Active
   
   1. 1:15:00 @ 4-5 RPE
      
3. Cool down
   
   1. 10 min @ 2-3 RPE

REST DAY