So, it’s one month to go until the Dirty Reiver, and you’re wondering if you can still improve your fitness in time? Absolutely! Whether you’re tackling the 200km, 130km, or 65km route, there’s still time to sharpen your endurance, power, and confidence. Let’s break it down into a structured four-week plan that we call the “The OMG the Reiver is only a month away! Training Plan” to get you feeling strong on race (but it’s not 😉 ) day.
Key Training Focus for the Next Month
- Endurance Rides – Build stamina for the long distances.
- Climbing Strength – With up to 3100m of ascent, hill work is key.
- Gravel-Specific Handling – Dial in your skills on rough terrain.
- Pacing & Nutrition – Learn to fuel properly for a long day out.
Week 1: Building the Base
🏁 Goal: Get comfortable with steady endurance efforts.
- Tuesday: 1.5-hour ride with sustained efforts on rolling terrain.
- Thursday: 2-hour endurance ride at a comfortable pace, focusing on smooth cadence.
- Saturday: 3-4 hour gravel ride, including at least 1000m climbing.
- Sunday: Easy 1-2 hour recovery spin.
✅ Tip: Start testing your nutrition strategy (gels, bars, hydration).
Week 2: Strength & Speed
🏁 Goal: Increase power for climbing and improve bike handling.
- Tuesday: 1.5-hour ride with hill repeats – 5-6 short climbs at high effort.
- Thursday: 2-hour ride focusing on mixed terrain, including rough gravel.
- Saturday: 4-5 hour ride on a course similar to the Dirty Reiver profile.
- Sunday: Recovery ride or easy MTB session to improve handling.
✅ Tip: Experiment with tyre pressure to find the right setup for comfort & grip.
Week 3: Peak Effort & Race Simulation
🏁 Goal: Mimic race conditions and practice pacing.
- Tuesday: 2-hour ride with sustained tempo efforts (15-20 min at race pace).
- Thursday: 1.5-hour high-intensity interval session (short, hard bursts).
- Saturday: Longest ride yet – Aim for 70-80% of your event distance.
- Sunday: Light recovery ride or rest.
✅ Tip: Ride in full race kit and test everything – food, clothing, tyre setup.
Week 4: Taper & Fine-Tuning
🏁 Goal: Reduce fatigue and be fresh for race day.
- Tuesday: Short ride with a few race-pace efforts.
- Wednesday: 1-hour easy spin.
- Friday: 1-2 hour pre-race ride on similar terrain.
- Saturday: Race Day (but it’s not 😉 ) – Dirty Reiver!
✅ Tip: Rest well, eat properly, and trust your training. You’re ready!
Stay hydrated and fuelled throughout the ride—don’t wait until you’re thirsty or hungry to refuel. Pace yourself wisely to avoid burning out too soon, and most importantly, enjoy the adventure. The Dirty Reiver is as much about the journey as it is about crossing the finish line. You’ve got this—see you on the gravel! 🚴♂️💨
