Unpredictable power changes — no pattern, no rhythm, pure gravel race simulation.
Race-pace efforts that mimic Belgian Waffle Ride Cedar City's demands. Pacing, fueling, and tactical decisions under fatigue. Practice the race before June.
STRUCTURE
10min warm-up → 20min chaos block: random 30sec–3min efforts @ 85–130% FTP → 5min recovery → repeat → cool-down
EXECUTION
There is no pattern. That’s the point. Power jumps randomly between zones — like a gravel race where terrain, wind, and competitors dictate your effort. Don’t anticipate. React. Recover when you can. Suffer when you must. This workout teaches metabolic flexibility.
POWER
Range: 85–130% FTP | No two minutes at the same power
CADENCE
Variable — match the effort. 80rpm on tempo, 100rpm on VO2, 120rpm on sprints.
POSITION
Change constantly. That’s the chaos.
RPE
Varies wildly: 4–10 within a single block
RACE-SPECIFIC: BELGIAN WAFFLE RIDE CEDAR CITY
HEAT PREP June in Cedar City, Utah — Mid-June at 5,846 ft can still bring cool mornings and afternoon thunderstorm risk at elevation. Good years run warm and dry (50s-70s°F); high-desert weather can turn fast. Begin heat acclimatization 10–14 days before Belgian Waffle Ride Cedar City — 20–30min sauna sessions or midday rides in full kit. Pre-load sodium 48 hours out. Target 500–750ml/hr with electrolytes on race day. Race-day realities: Dehydration risk once sun and pace pick up.
NUTRITION Target 60–80g carbs/hour for Belgian Waffle Ride Cedar City’s 117 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 Cedar City. Arrive 2–3 days early. Reduce intensity expectations by 5–10%. Hydrate aggressively.
TERRAIN Highly technical terrain at Belgian Waffle Ride Cedar City demands practice on similar surfaces. Ride fast-rolling gravel with hidden treachery at race-day cadence weekly. Expect: 60% unroad (gravel/sand/rock), 40% pavement, sandy washboard sectors, packed-dirt rollers. Practice cornering, descending, and power delivery on unstable surfaces. Dial in tire pressure before race week — 5 PSI wrong costs you 15+ minutes over 117 miles.
