There’s a point every winter where motivation dips. The weather’s grim, the bike’s filthy, and the race calendar still feels a long way off. But if there’s one thing gravel racing has taught me, it’s this: the work you do when nobody’s watching is what carries you through when it matters.
Pre-season preparation in gravel cycling is rarely about doing more - it’s about doing the right work, in the right order, with enough consistency to let adaptation take hold. For the 2026 gravel season, I committed to a structured 12-week training block built around durability, fatigue resistance, and repeatable performance.
I have experience in coaching, but rarely coach myself. So, at 52 years old, I sat down and tailored a programme. The objective was not peak power at any cost but to arrive at the start line (any start line) physically robust, well-fuelled, and confident in my preparation.
This is by no means a miracle plan or a shortcut. It’s an honest account of what worked for me as an intermediate gravel rider juggling life, recovery (oh yes, lots of recovery), and big ambitions. If you’re looking for inspiration or a realistic approach to pre-season prep, I hope this helps.
Athlete (I use this term loosely) Profile & Performance Objectives
This programme was primarily designed around longer-duration gravel events and ultra-distance challenges rather than short, high-intensity races (although those are in the pipeline later this year). There was no commitment to any events at this stage in early January, but I had an idea of what interested me.
Athlete snapshot:
Age: 52
Experience: Intermediate gravel cyclist
Available training time: 6–10 hours per week
Weekly frequency: 3-4 rides / 1-2 strength workouts / 1-2 runs
FTP progression: Week 1: 235W | Week 8: 256W | Week 12: 282W
Event demands considered:
• Sustained sub-threshold output for multiple hours
• High levels of neuromuscular and postural fatigue
• Limited recovery opportunities during competition
• Variable terrain, cadence, and surface stress
Primary Training goal:
Develop the ability to maintain power, posture, and decision-making deep into long events, rather than maximising short-term performance metrics.
Programming Philosophy: Durability Before Intensity
Gravel racing places unique demands on the athlete. Unlike road racing, success is rarely determined by short maximal efforts. Instead, performance is governed by:
• Aerobic efficiency
• Fatigue resistance
• Musculoskeletal resilience
• Fuel utilisation and tolerance
• Comfort and thermal regulation over time
For this reason, training intensity was progressively layered, not front-loaded. Each phase had a specific purpose and a clear exit criterion before moving on.
Phase 1: Base & Durability (Weeks 1-4)
Primary adaptation: Aerobic efficiency and structural resilience
The opening phase focused on establishing a robust aerobic base while preparing connective tissue, contact points, and movement patterns for increased load later in the programme.
Key training elements:
• Zone 2 endurance rides (90-120 minutes)
• Long ride progression from 2.5 to 3.5 hours
• High-cadence drills to improve neuromuscular economy
• Full-body strength training (2x weekly)
• Low-impact cross-training (walking and running). Intensity was intentionally restrained. Heart rate drift, breathing control, and subjective fatigue were prioritised over power targets.
Expected outcomes by Week 4:
• Reduced cardiovascular strain at endurance power
• Improved recovery between sessions
• Increased tolerance to saddle time Coaching principle: Aerobic adaptations occur best when stress is repeatable, not maximal.
Kit Callout - Base Phase:
Focus: Comfort, thermal regulation, and weather proofing.
During long, low-intensity rides, discomfort is the primary limiter. Reliable winter kit from GRVL, including breathable, fast-wicking layers, and winter wind-blocking protection, allowed consistent training without distraction. Comfort at this stage supports volume consistency, which is the true driver of adaptation.
Phase 2: Build & Specificity (Weeks 5–9)
Primary adaptation: Fatigue resistance and sustainable power.
With aerobic foundations in place, structured intensity was introduced - without sacrificing endurance volume. This phase addressed the ability to produce steady power while carrying accumulated fatigue, a defining characteristic of gravel performance.
Key training elements:
• Tempo intervals (Zone 3) embedded within endurance rides
• Threshold work to raise sustainable power ceiling
• Long gravel rides extending to 4–5+ hours
• Back-to-back long days to simulate event stress
• Active recovery and planned deloads
Missed sessions and interruptions were treated as data, not failure. I had a few of these but incorporated them into commutes, which helped achieve set goals, just in a more accumulative way, i.e., 4 x 1-hour rides over a weekend rather than one big 4-hour ride. I also had a couple of crashes but listened to the body, allowed adequate recovery, and moved on. The priority remained continuity over perfection.
By Week 8, FTP had increased to 256W, but the more meaningful change was the ability to hold endurance power late into long rides with stable heart rate and posture. This was notable and, for me, motivational. I could really feel this change, and it’s here that I could have easily just powered on and done too much. The old me probably would have. The new me stuck to the plan.
Coaching principle: Intensity should enhance endurance, not replace it.
Kit Callout - Build Phase
Focus: Stability, breathability, and load management
As intensity and ride duration increased, clothing needed to support a wider thermal range and higher sweat rates. Well-fitted bibs with stable chamois support, moisture-managing jerseys, and secure pocket systems from GRVL proved essential during longer sessions and back-to-back training days.
Strength Training Integration
Strength work was maintained throughout the block, adjusted in volume and intent by phase.
Key objectives:
• Maintain posture under fatigue
• Reduce injury risk
• Improve force transfer efficiency
Exercises remained functional and cycling-specific:
• Squats, lunges, step-ups
• Core stability (planks, dead bugs, bird dogs)
• Short sessions (15–40 minutes)
Heavy lifting was avoided, and more focus was on body weight exercises. The goal was tissue resilience, not maximal strength expression.
Coaching principle: For older athletes, strength training supports training continuity - not just power.
Fuelling Strategy: Training the Gut
Fuelling was treated as a trainable skill, not an afterthought.
Practised strategy:
• Intake every 20–30 minutes
• 60–90g carbohydrates per hour on long rides
• Mixed sources: liquids, gels, solid food
• No “special” race-only nutrition
All long rides served as rehearsals. By the final weeks, fuelling became automatic, reducing cognitive load during harder sessions. I have struggled with this in the past, but incorporating it into my programme has helped massively. I was being reminded by my Garmin device, having spent time setting up reminders, but that’s only part of it.
Eating/drinking under effort takes time to accustom yourself to, and so as I have said, I had to train for this as much as I needed to ride my bike! One piece of kit that’s made a genuine difference to my fuelling is the hydration pack from GRVL. It’s been a real game-changer. On rough, winter-gravel terrain, grabbing a bottle is awkward at the best of times - add mud-coated bottles into the mix and it becomes a distraction I can do without. The hydration pack removes that friction entirely: hands stay on the bars, intake stays consistent, and focus stays where it should be.
Simple, effective, and something I now wouldn’t ride without.
Coaching principle: Nutritional failure is rarely a fitness problem.
Phase 3: Peak & Taper (Weeks 10–12)
Primary adaptation: Fatigue reduction while preserving performance
This phase focused on expressing fitness, not building more of it.
Key adjustments:
• Maintaining and increasing overall volume
• Retained short race-pace efforts
• Increased recovery emphasis
• Strength work shifted to mobility and core activation
A mixture of long and short rides was purposeful, reinforcing my pacing and fuelling strategies. An FTP increase to 282W by week 12 was evidence enough of progression; perceived freshness increased without loss of sharpness, the desired outcome of an effective taper. Original plans have changed since devising the programme, so as we complete phase 3, I have already set up my progression into the next phase, leading me into set events that I am committing to very soon.
Coaching principle: Fitness is retained longer than fatigue.
Kit Callout — Peak & Event Phase
Focus: Reliability under fatigue
During peak weeks in training and event participation, kit must disappear from conscious thought. Consistent fit, weather protection, durability, and options with hydration from GRVL allowed full focus on pacing, fuelling, and terrain management - particularly during long, exposed gravel days.
Key Lessons from this 12-Week Block
This programme reinforced several fundamental truths about gravel preparation:
• Endurance development is cumulative and durable
• Strength training supports longevity, not just performance
• Fuelling competence underpins execution
• Zone 2 work remains foundational at all levels
• Confidence is earned through repeatable preparation
Training success was measured not by isolated peak sessions, but by the ability to train well, week after week.
Final Perspective
This was not a professional athlete’s programme. It was a structured, realistic approach designed to respect age, life constraints, and the demands of long-format gravel racing. I have quite enjoyed the discipline involved. It has made me review my dietary habits and has made me feel more energised.
I have lost weight in a measured, targeted way, and this has allowed for what feels like easier miles out on the gravel trails, which in itself is a win. For riders approaching their own pre-season block in the future, the message is simple: Build patiently. Progress deliberately. Prioritise durability. The performance will follow.
Now it’s time for me to put all of this into practice and see where it leads. The goals that follow this level of discipline are personal ones, and that’s exactly how they should remain.
Gavin Cooper
Instagram - @gravelgav
Learn More About Gavin - HERE
