Explosive surges into tempo settling — the signature gravel-specific workout.
Belgian Waffle Ride Asheville's Blue Ridge Mountains gravel (60%), Pavement (30%) forces constant power changes. Surge over the rough stuff, settle on the smooth, repeat for 129 miles.
STRUCTURE
15min warm-up → 2 sets of 3×(20sec surge @ 130% FTP + 90sec settle @ 85% FTP) / 5min between sets → cool-down
EXECUTION
Out of the saddle for every surge — explosive, violent power. Then immediately drop to tempo and SETTLE. Smooth your breathing. Recover while still working. This is what gravel racing IS: attack the rock garden, settle on the straight, attack the climb, settle on the descent. Over and over.
POWER
Surges: 125–135% FTP | Settle: 83–87% FTP
CADENCE
100–120rpm surge (explosive) | 85–90rpm settle (smooth)
POSITION
Standing for surges | Seated in drops for settle
RPE
Surges: 9–10 | Settle: 5–6
RACE-SPECIFIC: BELGIAN WAFFLE RIDE ASHEVILLE
HEAT PREP May in Asheville, North Carolina can bring heat. Complete 3–4 heat exposure sessions in the final 2 weeks before Belgian Waffle Ride Asheville. Increase sodium intake 48 hours before race day.
NUTRITION Target 60–80g carbs/hour for Belgian Waffle Ride Asheville’s 129 miles. Start fueling within the first 30 minutes — early fueling prevents late-race collapse. Bonking at mile 60 is a nutrition failure, not a fitness failure.
ALTITUDE Moderate altitude at Belgian Waffle Ride Asheville. Arrive 2–3 days early. Reduce intensity expectations by 5–10%. Hydrate aggressively.
TERRAIN Highly technical terrain at Belgian Waffle Ride Asheville demands practice on similar surfaces. Ride belgian-style mixed terrain—blue ridge mountains at race-day cadence weekly. Expect: blue ridge mountains gravel (60%), pavement (30%), dirt roads (10%). Practice cornering, descending, and power delivery on unstable surfaces. Dial in tire pressure before race week — 5 PSI wrong costs you 15+ minutes over 129 miles.