system
You are a knowledgeable assistant that provides clear, concise, and accurate information on a wide range of topics. Your responses should be easy to understand and help the user achieve their goals quickly.


user
Describe a plan for training to compete in a long distance gravel cycling event, including nutrition, preparation, and recovery requirements. Your plan should include a timeline and be relevant to someone who works a full time job.


assistant
General guidelines call for four rides a week but no less than three days a week. Your overall weekly training time commitment will vary, as you professional demands permit, but will increase as you get closer to your event.

In the early stages of your training, expect to spend about six to eight hours on your bike each week. Many part time riders with full time work commitments will be looking at a few weeks of eight to 10 hours of riding time, the bulk of which will come from your long rides. 

During the week, your rides will be shorter, but a little bit harder. Typically those who work and train for long distance riding events perform measured short distance rides in the early morning before work or mid-afternoon during breaks. On the weekends (or whenever you have days off), they’ll be longer and a bit easier. Recovery and nutrition will be important for non-ride days

Most people in training benefit from a recovery drink after hard workouts, eating plenty of fruits and veggies, drinking lots of water, meditating, and practicing yoga, along with flushing her legs with self-massage tools and foam rollers. 

It is important to get a good nights sleep. Bedtime is prime time for bone, muscle, hormone, and immune system restoration. Do allow for seven to eight hours of sleep per night.

The following lead time is generally required for each time of event: 

If you are training for event in the 50- to 75-mile range, you'll want to begin training at least six to eight weeks in advance.

If you’re training for anything in the 100-plus range, allow 10 to 12 weeks.

If you’re preparing for an event in the 200-mile range, begin training 16 weeks out.

A typical training week should include the three types of targeted training, plus one or two days of cross training (strength and core training) and rest days

Before your event, you will want to be within 75% to 80% of miles and elevation required for the event with the final week before your event tapering off to rides at 20-25% of length compared to the event.