GRAVEL SPEED SETS
Try these go-faster workouts from Heidi Blunden to improve your times
Session 01 Gravel hot laps Benefits
Timed sectors require fast riding and razor-sharp skills. This session will help you explore the fastest lines, build confidence and improve speed.
Kit needed
A gravel or cyclocross bike and a bike computer.
Nutrition
Test your nutrition and hydration on the go. Keep your hands on the bars during technical sections; practise fuelling in between.
How to do it Warm-up
Progressive riding for 20mins, increasing intensity to 7/10 effort. Include 2-3 hard 5sec surges to activate muscles.
Main set
Ride off-road loops for 90mins, including a technical ascent and descent. Ride at a sustainable ‘allday’ pace, 6/10 effort exploring smooth lines. Once you’ve gained confidence, build speed on the technical sections until you’re at 8/10 effort. Record times and aim to beat these when you next ride the route.
Cool-down
Easy spinning for 10mins, reducing to 4/10 effort by the end of your session.
Session 02 Threshold pushes Benefits
Threshold intervals increase your tolerance to riding fast for longer, enduro style.
Kit needed
Turbo trainer.
Nutrition
Sip an elecrolyte drink, and consider a recovery shake straight after.
How to do it Warm-up
20min warm-up building up to 7/10 effort. Include a short, 1min, 9/10 effort after 15mins.
Main set
4 x 8min intervals at 8-9/10 effort with 2-3mins active recovery between each interval (around 5/10 effort).
Cool-down
Easy spinning for 10mins, reducing to 4/10 effort.
“TIMED SECTIONS REQUIRE FAST RIDING AND RAZORSHARP SKILLS; THRESHOLD INTERVALS HELP YOU RIDE FAST FOR LONGER”