GRAVEL TRAINING 2022

4- month Training Plan & Small Group Training to get you prepared for 2022 legendary gravel races.
Training begins Monday, January 3, 2022

You have TWO options to choose from ..

OPTION 1: SMALL GROUP TRAINING

OPTION 2: TRAINING PLAN (only)

Includes detailed training plan through Training Peaks with core workouts, body weight workouts and mobility/yoga to compliment training.
Ideal for those who have gravel experience and currently riding regularly.
Monthly group zoom check in

available for Waffle, Wanna, and Wafer riders

Photo by puregravel — Photo credit: Puregravel

ABOUT YOUR COACH - Cynthia “Chi” Planken

I’ll be guiding you on this training plan for the next four months. When they say “it’s not the destination but the journey” couldn’t be more applicable than training for the BWR. No matter which race you are training for, there’s so many wonderful areas in your training to get stronger, learn about fueling, feel sure in your dirt skills & riding in groups, and more. One thing I love about training for these type of endurance events is all the new trails and areas that you may have never seen.

I’ve done various endurance events from BWR Waffle & Wafer, Breck Epic stage race, Stagecoach 400, and week-long Adventure races. I’ve also Mt. Whitney training guide and have led dozens of Whitney one-day summits over the last ten years. The cornerstone to success is being prepared in body, fuel and mind and mindset. Part of this is with a sound training plan that is sustainable for YOU and that incorporates strength training and recovery.

TESTIMONIALS

Featured

Gravel, Endurance

Belgian Waffle Ride - Wafer Group (4 month training program)

Gravel, Endurance

In the four months together, we had these riders successfully complete the Wafer by implementing these strategies -

Dirt skills - riding with confidence and learning importance of picking your line.
Pre riding the course which was a game changer.
Accountability with weekly check ins and workouts.
Gear selection from shoes to bike to tire selection and set up.
Training program to increase endurance and improve hill strength.

Gravel, Endurance

Mountain biking, Cross country

Ken taking 2nd place in Marathon National Championships.

Mountain biking, Cross country

I trained very hard and was tired almost all the time. I had pretty good results but I was looking for changes that could bring me to the next level. So about a year ago I hired her to coach me.

Chi revamped my strength training making it fun and dynamic and she restructured my on-the-bike training, providing much needed focus.

As a result I was not chronically tired and my race results improved. By implementing strength training, cross training, fine tune cycling workouts and develop a recovery strategy, I felt stronger than ever and enjoyed many podium moments.

Mountain biking, Cross country

Mountain biking, Endurance

Frank training for Leadville

Mountain biking, Endurance

Sometimes I tend to go overboard in life - training included. With Chi looking over my training plan, keeping tabs on my progress, and suggesting changes, I am much less likely to overtrain.

As a result MY WORKOUTS ARE MORE PRODUCTIVE AND ENJOYABLE, and I have the peace of mind to go 100% with a lot less second guessing of my decisions.

Mountain biking, Endurance

Gravel, Endurance

Michael training for the Belgian Waffle Ride - the full Waffle

Gravel, Endurance

Michael’s goal was to complete in under 12 hours which he did successfully.

Michael’s success was because of

A consistent training program that he was able to adhere to with his work and family.
Weekly high intensity days to improve stamina and hill strength.
We altered his strength program to include total body movements and core work.

(pic credit: Gabe Keating)

Gravel, Endurance

FAQ

Is this a virtual or in-person training? YES! The training plan is built out through Training Peaks is designed to be a virtual experience - you get your training online, the strength training is detailed out in a training video specifying movements and form, and our meetings are over zoom. For those who are signing up for group skills rides, these are in person and will be held in San Diego, North County.

How much time is needed to see improvement? The Waffle program is designed off 8-10 hour avg/week. Wafer is based on 6-8 hours/week average. And Wanns 4-6 hours/week average. There may be some weeks that will be slightly more. Minimum of 4 hours is needed to see training adaptations.

How is this program different from others? This program recognizes the challenges and ensures you have been trained for what to expect. I like to think that your training is harder than the actual event. You will be ready. The strength training and mobility will give your body the resilience to be strong to the finish.

Do you offer refunds? After COVID & wild fires anything can happen. If you paid in advance and have an emergency, illness, or need a moment, your investment is solid with me. You have options - you can get back any investment not used, we can redesign a program that better suits your situation, or we can pause until situation improves. Nothing lost.

I’m still not sure if this is right for me, can I have a call with you? Absolutely! I am here to answer any questions or talk through your concerns. Email me at mtnbikechi@gmail.com and let’s set up time to talk.