T2M Training Plans
While we believe one-to-one coaching provides the best outcomes for athletes, we recognize that coaching doesn’t fit everyone’s needs or budget. Below are plans created by T2M coaches for gravel, ultra-cycling, and triathlon races/events.
Looking for something more customized to your schedule/needs? See T2M customized plan options at the bottom of the page.
Gravel Specific Racing Plans:
Ultra Gravel Events (>200 miles)
Iowa Wind and Rock (IWAR/IAWAR) - 20-week cycling plan, based on power for high-intensity work and heart rate for endurance work. The average weekly volume is 12.6 hours, with a peak week of 24 hours of training. It includes strength work, general notes on fueling, and race pacing. (Event site link) - Coach: G.Grandgeorge
UNBOUND Gravel XL - 22-week cycling plan, based on power for high-intensity work and heart rate for endurance work. The average weekly volume is 12.7 hours, with a peak week of 24 hours of training. It includes strength work, general notes on fueling, and race pacing. - (Event site link) - Coach: G.Grandgeorge
Gravel World Long Voyage - 18-week cycling plan, based on power for high-intensity work and heart rate for endurance work. The average weekly volume is around 14 hours, with a peak week of 24 hours of training. It includes strength work, general notes on fueling, and race pacing. - (Event site link) - Coach: G.Grandgeorge
Day Across Minnesota (DAMn) - 16-week cycling plan, based on power for high-intensity work, and heart rate for endurance work. The average weekly volume is just over 11 hours, with a peak week of just under 19 hours. It includes strength work, general notes on fueling, and suggestions for modifying weeks (if needed).
(Event site link) - Coach: G.Grandgeorge
100-200 Mile Gravel Events
Spotted Horse Gravel Ultra 200 - 16-week cycling plan, based on power for high-intensity work and heart rate for endurance work. The average weekly volume is just under 13 hours, with a peak week of 19 hours of training, including strength work. (Event site link) Coach: G.Grandgeorge
UNBOUND Gravel 200 - 16-week cycling plan, based on power for high-intensity work and heart rate for endurance work. The average weekly volume is just under 13 hours, with a peak week of 19 hours of training, including strength work. (Event site link) Coach: G.Grandgeorge
Co2uT Allosaurus 185 - 16-week cycling plan, based on power for high-intensity work and heart rate for endurance work. The average weekly volume is just under 13 hours, with a peak week of 19 hours of training, including strength work. (Event site link) Coach: G.Grandgeorge
Spotted Horst Gravel Ultra 150 - 16-week cycling plan, based on power for high-intensity work and heart rate for endurance work. The average weekly volume is just under 13 hours, with a peak week of 19 hours of training, including strength work. (Event site link) Coach: G.Grandgeorge
Gravel Worlds 150 - 16-week cycling plan, based on power for high-intensity work and heart rate for endurance work. The average weekly volume is just around 12 hours, with a peak week of 18 hours of training, including strength work. (Event site link) Coach: G.Grandgeorge
The EPIC in Missouri 150 - 16-week cycling plan, based on power for high-intensity work and heart rate for endurance work. The average weekly volume is just around 12 hours, with a peak week of 18 hours of training, including strength work. (Event site link) Coach: G.Grandgeorge
General Gravel Training Plans
200 Mile General Gravel Ultra Race - 16-week cycling plan, based on power for high-intensity work and heart rate for endurance work. The average weekly volume is just around 13 hours, with a peak week of just under 19 hours of training, including strength work. Coach: G.Grandgeorge
150 Mile General Gravel Race - 16-week cycling plan, based on power for high-intensity work and heart rate for endurance work. The average weekly volume is just around 12 hours, with a peak week of 18 hours of training, including strength work. Coach: G.Grandgeorge
100 Mile to 200k Gravel Race - 12-week cycling plan, based on power for high-intensity work and heart rate for endurance work. The average weekly volume is just around 10 hours, with a peak week of just under 14 hours of training, including strength work. Coach: G.Grandgeorge
100k Gravel Race - 8-week cycling plan, based on power for high-intensity work and heart rate for endurance work. The average weekly volume is just under 8 hours, with a peak week of just over 11 hours of training, including strength work. Coach: G.Grandgeorge
Ultra-Cycling Races:
Long Course Racing (>=1000 miles)
Trans Am Bike Race (TABR), with Power - 20-week cycling plan, based on power for high-intensity work and heart rate for endurance work. The average weekly volume is 14.7 hours, with a peak week of just over 27 hours of training. It includes strength work and general notes on fueling. (Event site link). Coach: G.Grandgeorge
Trans Am Bike Race (TABR), HR only - 20-week cycling plan, based on heart rate for both high-intensity work and endurance work (power meter not required, but a heart rate monitor is required). The average weekly volume is 14.6 hours, with a peak week of just over 27 hours of training. It includes strength work and general notes on fueling. (Event site link). Coach: G.Grandgeorge
BIKE NONSTOP US (BNUS), with Power - 22-week cycling plan, based on power for high-intensity work and heart rate for endurance work. The average weekly volume is 14.7 hours, with a peak week of just over 27 hours of training. It includes strength work and general notes on fueling. (Event site link). Coach: G.Grandgeorge
BIKE NONSTOP US (BNUS), HR only - 22-week cycling plan, based on heart rate for both high-intensity work and endurance work (power meter not required, but a heart rate monitor is required). The average weekly volume is 14.7 hours, with a peak week of just over 27 hours of training. It includes strength work and general notes on fueling. (Event site link). Coach: G.Grandgeorge
TransMNSota Wheel Race - 20-week cycling plan, based on power for high-intensity work and heart rate for endurance work. The average weekly volume is 14.5 hours, with a peak week of just under 27.5 hours of training. It includes strength work and general notes on fueling. (Event site link). Coach: G.Grandgeorge
Intermediate Races / Events
Coulee Challenge 1200k - 24-week cycling plan, based on power for high-intensity work and heart rate for endurance work. The average weekly volume is 10.7 hours, and incorporates the 200k, 300k, 400k and 600k qualifying events as part of the training plan (and notes on how to modify the plan if your qualification events do not align with the plan dates). It includes strength work and general notes on fueling. - (Event site link) Coach: G.Grandgeorge
North Star Bike Race - 21-week cycling plan, based on power for high-intensity work and heart rate for endurance work. The average weekly volume is 14 hours, with a peak week of 26.5 hours of training. It includes strength work and general notes on fueling. (Event site link). Coach: G.Grandgeorge
Willamt Nonstop Bike Race - 18 Week cycling plan, based on power for high-intensity work and heart rate for endurance work. The average weekly volume is around 12.5 hours a week, with a peak week duration of just under 20 hours of total training. This plan includes strength work and provides general notes on fueling and pacing. (Event site link). Coach: G.Grandgeorge
Willamt Nonstop Bike Race (HR Only) - 18 Week cycling plan, based on heart rate (HR) only (power meter or smart trainer NOT required) for both high-intensity work and for endurance work. The average weekly volume is around 12.5 hours a week, with a peak week duration of just under 20 hours of total training. This plan includes strength work and provides general notes on fueling and pacing. (Event site link). Coach: G.Grandgeorge
Coming Soon - HooDoo 500 - (Event site link)
Coming Soon - HooDoo 500 Stage Race - (Event site link)
Coming Soon - Natchez 444 - (Event site link)
Coming Soon - Tour the Trace (Natchez 444 Stage Race) - (Event site link)
Single-Day Time Trials
Coming Soon - Texas Time Trials - (Event site link)
Coming Soon - Bike Sebring 24 Hour Time Trial - (Event site link)
Coming Soon - RAAM 6-12-24 World Time Trial Championship, Borrego Springs - (Event site link)
Coming Soon - Generic 24 Hour Time Trial
Coming Soon - Generic 12 Hour Time Trial
Bikepacking/Trail Races
Coming Soon - BC Epic 1000k - (Event site link)
Coming Soon - TransVA - (Event site link).
General Cycling Base Plans
8 Week Velorosa Base Plan 1 - 8-week cycling base plan for the Velorosa Cycling Team, based on power for high-intensity work and heart rate for endurance work. It also includes alternate rides for Velorosa team members who plan to race the CIRREM race, as well as basic strength work. Weekday workouts are 80 minutes or less, with longer endurance rides on the weekends and two rest days per week. This plan is focused on newer/beginner cycling athletes. Coach: H.Poskevich
8 Week Base Plan 1 - 8-week cycling plan, based on power for high-intensity work and heart rate for endurance work. The average weekly volume is 6.2 hours, with a peak week of 8.3 hours of training, including strength work. This plan has two days of rest per week (Mondays and Fridays), with longer endurance rides on the weekends. Maximal weekday workouts are 90 minutes or less. This plan is designed for beginner to intermediate-level athletes. Coach: G.Grandgeorge
12 Week Base Plan 1 - 12-week cycling plan, based on power for high-intensity work and heart rate for endurance work. The average weekly volume is 7.1 hours, with a peak week of 9.75 hours of training, including strength work. This plan has two days of rest per week (Mondays and Fridays), with longer endurance rides on the weekends. Maximal weekday workouts are 90 minutes. This plan is designed for beginner to intermediate-level athletes. Coach: G.Grandgeorge
Triathlon Training Plans:
Long Course Races (70.3 Half Ironman / 140.6 Ironman)
American Triple T - 22-week triathlon plan, based on power for cycling, and pace for running and swimming. The peak weekly volume is around 15.5 hours of training. It includes all swim, cycling, running and strength workouts, structured for this unique event (4 triathlons over a 3-day period). This plan is specific to this event and would not be ideal for traditional half or full Ironman length races. (Event site link) - Coach: G.Grandgeorge
16-week American Triple T triathlon training plan, as discussed above. Simply utilizes a shorter and more compact build.
Des Moines Ironman 140.6 (Power-based for cycling)- 26-week training plan, including paced-based workouts for running and cycling, and a combination of power and heart rate for the bike workouts (power for high-intensity work and heart rate for endurance work). Also includes strength workouts. (Event site link) - Coach: C. Davis
Des Moines Ironman 140.6 (Heart rate-based for cycling)- 26-week training plan, including paced-based workouts for running and cycling, and a heart rate for the bike workouts (power meter not required). Also includes strength workouts. (Event site link) - Coach: C. Davis
Coming Soon - Generic Ironman 140.6
Coming Soon - Generic Half Ironman 70.3
Customized Training Plan Options:
Here are the customized training plan options T2M offers:
Modified Static Plan. We can take any of the standard plans above, and add your interim races, vacation or work travel schedule, to make them better fit your schedule. This reduces the need for you to figure out how to incorporate races, vacation or travel into your training schedule. For an additional $125, T2M can modify the plans listed above and apply them directly to your TrainingPeaks account. Note that this applies only to new plans purchased directly from T2M (not TrainingPeaks), it’s basic modification only (not a new custom plan from scratch), is altered up front (no ongoing changes/correspondence), and is subject to coach availability. Contact T2M via email for more details and availability.
Custom Static Plan. We can create custom training plans for any race, not just those listed above. Unlike general training plans, a custom static plan will be designed around your starting fitness, your race goals, your time availability to train, your vacation or travel schedule, and your preferred rest/loading days each week (traditional static plans above have longer training days over the weekends). We start with our athlete questionnaire, review your recent exercise history, race goals, schedule, and build your training plan on your Training Peaks account. The plans can be from 16 weeks to 36 weeks, it’s up to you! Note that these plans are created up front, with no ongoing modifications or correspondence, and the plans are subject to coach availability… contact T2M via email for more details. The costs are:
Coach Greg Grandgeorge (Ultra-cycling, Gravel or Triathlon training plans): $200 + $20/plan week (e.g. 20-week plan is: $200 + 20 weeks x $20 = $600).
Coach Carmen Davis (Triathlon training plans): $125 + $15/plan week (e.g. 20-week plan is $100 + 20 weeks x $15 = $400)
Coach Heather Poskevich (Ultra-cycling or Gravel training plans): $125 + $15/plan week (e.g. 20-week plan is $125 + 20 weeks x $15 = $425)
Custom Dynamic Plan. We can create a custom training plan as described above (#2), and then add a monthly check-in by the coach. The coach will review the athlete’s general progress from the prior month on TrainingPeaks, chat with the athlete about how they are doing/feeling, if they have any new upcoming events (vacations, work travel, races, etc.), and the coach will modify the training plan (if required) for the following month. As above, custom dynamic training plans can be 16 to 36 weeks in duration, are created up front, are subject to coach availability, and are not regular athlete coaching (see coaching tab for coaching options). To get the most out of the monthly check-ins, it is important that the athlete consistently check off how they feel on each workout, their perceived exertion level, and add any relevant notes about the workout or how they are feeling (slept poorly, legs felt great, etc.). The costs are:
Coach Greg Grandgeorge (Ultra-cycling, Gravel or Triathlon training plans): $200 + $40/plan week (e.g. 24-week plan is: $200 + 24 weeks x $40 = $1160).
Coach Carmen Davis (Triathlon training plans): $100 + $25/plan week (e.g. 20-week plan is $100 + 24 weeks x $25 = $700)
Coach Heather Poskevich (Ultra-cycling or Gravel training plans): $125 + $35/plan week (e.g. 20-week plan is $125 + 24 weeks x $35 = $965)