Event programsCyclingStrength

Long Gravel: 16 weeks, peaks at ~12 h.

Mixed-surface ultra-distance: hours of riding on gravel, sand and singletrack, timed KOM / KOD / sprint sectors, self-sufficiency between aid stations. That's the intermediate plan; beginner runs 14, advanced runs 16 weeks.

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Written for where you are.

Beginner

14 weeks, 5–9 h/week, aimed at the Wafer or a ~100 km gravel event: handling skills, then race-surface fuelling rehearsals.Shortest runway 7 weeks · research minimum 9 · 4 sources

14 wk

5-9 h a week

Intermediate

16 weeks, 8–12 h/week for the full Waffle: back-to-back weekends, late-race sectors, and a 6¾-hour longest day.Shortest runway 9 weeks · research minimum 10 · 6 sources

16 wk

8-12 h a week

Advanced

16 weeks, 11–16 h/week: three back-to-back weekends, an 8½-hour rough-surface day, and racing the sectors.Shortest runway 9 weeks · research minimum 10 · 6 sources

16 wk

11-16 h a week

The checklist comes with it.

T-21Tubeless with fresh sealant (top up in the last 2–3 weeks); tyres 40–50 mm to suit the course.

T-7Tyre pressure from the SILCA or SRAM calculator, confirmed on an EV8 loop. Hookless rims cap at 72 psi.

T-7Repair kit: plug kit, 2 CO2 + mini-pump, spare tube, quick link, derailleur hanger, tyre levers.

T-3Bottle cages tightened (washboard ejects bottles), bag bolts checked, at least 3 L of water capacity for the longest aid gap.

T-3GPS with the course loaded, a power bank and a backup cue sheet; lights if a cutoff could leave you out after dark.

T-2Carb-load 10–12 g/kg/day for 36–48 h. Heat plan if it's hot (EV9 exposures in the last weeks, none in the last 2 days).

T-1Openers (R2) on the race bike at race pressure; set pressure the night before and check it on the start line.

race morningGloves, eye protection, sunscreen. First 60 min at or below 70% FTP while the pack sorts itself out.

Every plan cites its homework.

Power demands of amateur mixed-surface events are poorly studied; pacing bands come from Coggan IF norms and TrainerRoad's gravel guidance, and finish-time bands are secondary-source estimates. Courses change every year — take distance and climbing from your race entry.

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