12-Week Training Timeline • Race-Day Checklists • Packing List
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“I raced as best as I could on the day, something I can always guarantee. I was very keen to make sure that if anyone wanted the title they would still have to work bloody hard for it!”
— Sam Manson ELITE
“By 10km in I'm getting cramp in my VMO muscles now, and feeling very sore, so a bit frustrated by this... The downhill was hard with fatigue quite high and very sore muscles and lack of coordination... On the final single track flats Robbie pulls away and my own pace was not actually that good.”
— Sam Manson ELITE
Establish aerobic foundation. 70-85% volume in Z1-{{Z2}}. {{CTL}} rising steadily (+5-8/wk in loading weeks, netting about +10/month after recovery weeks). {{TSB}} slightly negative (-5 to -15). Week 4 = recovery week (60% volume). Feels boring but doable—you should finish most rides feeling like you could do more.
Layer intensity, develop race-specific fitness. 60-70% Z1-Z2, 30-40% Z3-Z6. Two to three quality sessions per week. The magic happens here: deliberately dig a fatigue hole ({{TSB}} goes to -25), recover just enough, then dig another hole. This is where fitness sharpens.
Ultra Endurance Night Riding Dress RehearsalShed fatigue, maintain sharpness. Volume drops 30-50%. Intensity stays high but duration decreases. Week 11: {{TSB}} rises to +5 to +10. Week 12: TSB targets +15 to +25 for race day. Fitness doesn't improve—the goal is to remove the fatigue layer so you can express the fitness you've built.
204 miles requires extensive endurance base and ultra-distance preparation.
Riders missing the 9:33 PM sunset target continue in darkness; lights are mandatory after mile 169 and navigation is self-directed.
Ultra-distance success depends on conservative pacing and not going out too hard.
Regional Michigan ultra-distance crossing the state from coast to coast.
Coast to Coast offers a genuine ultra-distance challenge—204 miles and about 6,500 feet crossing Michigan from Lake Huron to Lake Michigan. The 100-mile loop option provides a more accessible alternative. It's a well-organized regional ultra event with good support, but the field remains regional. The adventure of crossing the state is the main appeal.
The organizer publishes approximately 6,500 feet of gain for the 204-mile course. That crosses the scoring rubric's 6,000-foot threshold for a 4: the climbing is accumulated through rolling uplands rather than mountain passes, but it is still a material load over a double century.
Touching your tire to Lake Huron at sunrise, then racing 204 miles to Lake Michigan creates geographic adventure most races can't match. Selene Yeager captured the journey's evolution: "Manistee National Forest is where wood fairies come from...
Sarah Porch highlights Midwest hospitality: "Several residents set up water and cooling stations for the racers. One kind family put up a sunshade, chairs, and a table so racers could stop and take ice and cold bottled water, or play in the sprinkler.
Growing regional ultra-distance event in Michigan.
A solid regional ultra-distance gravel race with the unique appeal of crossing Michigan. The 204-mile option is a serious challenge, with 6,500 feet accumulated through rolling uplands, sand, forest roads, and two-tracks rather than mountain passes. Worth it for Michigan cyclists or riders seeking a Midwest double-century.
Expected Race-Day Conditions:
Climate: Michigan June
Key Challenges: Heat possible during day, Night riding for 204-mile, Variable weather
60-90 minutes Z2 endurance. Keep legs moving, nothing hard. Optional: 3 × 1 min Z4 to keep neuromuscular system awake.
45-60 minutes Z2. Maybe 2 × 3 min G Spot if you're feeling restless. Don't go hard.
Rest day or 30-45 minutes very easy spin. The last hard workout was 4-5 days ago. Everything now is just maintenance.
45-60 minutes Z2. Include 3-5 × 30 seconds Z5-Z6 (openers to keep legs sharp). Last real ride before race.
Travel day (if traveling) or rest day. Optional 30-minute easy spin if legs feel heavy.
30-45 minutes Z2 with 3 × 1 min Z4 openers. Course preview if racing Sunday. No heroics.
20-30 minutes very easy spin or complete rest. Do what's worked for you previously.
Tire Setup (Michigan gravel roads):
Reviewed Picks for This Course:
Top tire pick: Specialized Pathfinder Pro 38mm ($54.99) — See full analysis →
Climate Gear (Michigan June):
Drivetrain: Chain clean and lubed. Shifting smooth across all gears. No chain slip under power.
Tires: Tubeless sealant fresh. Tire pressure set for race conditions. Check for cuts, sidewall damage.
Cockpit: Computer charged and mounted. Bottles/cages secure. Bento box organized.
Wheels: Thru-axles tight. No spoke issues. Hubs spin smoothly.
Don't: Install new chain race week. Change tire pressure drastically. Add new untested equipment.
Essentials: Spare tube (even if tubeless), tire plugs, CO2 cartridges (2-3) or mini pump, multi-tool with chain breaker, quick link, tire levers.
Nutrition: Gels, bars, chews—whatever you practiced with. Bottle with sports drink pre-mixed. Extra water bottle.
Other: Sunscreen, chamois cream, arm warmers/vest, rain jacket (if forecast), extra base layer.
Race essentials: Bib number and pins, race chip, ID and emergency contact info.
Coast to Coast Start Time: 6:00 AM. Set your alarm for 3:00 AM.
Wake up. Coffee if you normally drink it (not the time to change habits). Breakfast: 100-150g carbs, minimal fat, minimal fiber. Oatmeal with banana and honey, bagel with jam, or white rice with a pinch of salt.
Start sipping sports drink. Begin hydrating and topping off fuel. Apply chamois cream and sunscreen.
Arrive at start area. Check in, use porta-potty. Get your head right.
Light warmup ride: 10-15 minutes easy spinning. Wake up the legs.
Final gear check: bottles filled and secured, nutrition in pockets, tire pressure verified, drivetrain sounds good. Run through your performance statements mentally.
Openers near the start: 2-3 x 30 seconds at race effort with easy spinning between. Gets HR up, legs awake, reminds body what fast feels like.
Roll to start line. Find your position. Deep breath.
6-2-7 breathing if anxious. You're ready. Trust your training.
Your Fueling Math (204 miles): At ~10mph, expect ~20.4 hours on course. Survival pace — palatability and GI tolerance are the limiters — target 30-50g carbs/hour (612-1019g total, or 24-40 gels).
Carb targets scale with duration: shorter races burn more carbs per hour at race intensity, while ultra-distance events shift toward fat oxidation and GI tolerance becomes the limiter (Jeukendrup 2014, van Loon et al.).
Enter your details for a complete race fueling plan — carbs, hydration, sodium, and an hour-by-hour strategy.
Your numbers are the easy part.
Hitting them at race intensity is a trained skill — gut training over 4-6 weeks, bottle logistics, heat adjustments when the plan meets the weather. The custom training plan builds your fueling protocol into the actual training weeks, so race day is a rehearsal, not an experiment.
BUILD MY PLAN — FUELING INCLUDEDGet race-day tips in your inbox
What Riders Say About Conditions: Historical weather data shows average highs of 81°F and lows of 59°F, with a 44% chance of rain on any given day. Matt Acker warns "weather in Michigan is largely a question mark in the spring months.
Plan your fueling around these conditions — heat and humidity increase fluid and sodium demands significantly.
Aid Stations: Three crew-access checkpoints at miles 54, 103, and 169, plus neutral water at mile 143. Checkpoints supply water and Gatorade; racers carry food from their crew or paid drop-bag service.
2-3g carbs/kg bodyweight. Low fat, low fiber. Familiar foods only. 500ml water with meal.
One gel (24g carbs) with 200ml water. Tops off blood glucose.
Focus on pacing, positioning, settling in. Sip on drink. Heart rate is spiking, gut blood flow is reduced.
First gel or equivalent (24g carbs). Start your fueling clock. Hydrate consistently.
Consume carbs consistently by the clock. Target rate depends on race duration: 80-100g/hr for races under 4 hours, 60-80g/hr for 4-8 hour events, 50-70g/hr for 8-12 hours, and 40-60g/hr for ultra events (12+ hours). At lower intensities fat becomes your primary fuel and GI tolerance is the limiter. Set a timer. Your brain will be stupid. It will forget to eat.
Practice eating real food on easy rides. Start with 40-50g carbs per hour, mostly solid. Build tolerance gradually. SGLT1 transporters can double in 2 weeks of consistent gut training (GSSI).
Increase toward your race-day target rate. Mix of liquids and solids. Practice eating at tempo pace. Your gut adapts to what you train it for.
Hit your race-day target rate (see duration-scaled targets in your prep kit). Race nutrition only (gels, drink, bars you'll use on race day). Practice at race pace. For ultra events (12+ hours), include savory and mixed-macro foods alongside gels.
Stick with what worked in training. No new products. Trust your gut (literally).
Known Suffering Zones:
Budget Planning:
Entry Fee: ~$190
Cost of Trip: Moderate (3/5)
Nearest Airport: Detroit (DTW) or Grand Rapids (GRR) - varies by start/finish
Detroit (DTW) or Grand Rapids (GRR) - varies by start/finish
Au Gres (start) and Ludington (finish) have lodging. Book early. Shuttle logistics for 204-mile.
Friday, June 25, 2027, 2:00-8:00 PM at Point Au Gres Marina; a pre-race meeting is mandatory.
Point-to-point logistics require a personal crew or the organizer's paid shuttle and rescue-support service.
Carry food from a personal support crew or the paid drop-bag service. Checkpoints provide water and Gatorade but no food.
Spin in Z1 after crossing the finish line. Let heart rate drop gradually. Stopping abruptly causes blood to pool in your legs.
20-30g protein, 60-100g carbs, 500-750ml fluid with electrolytes. Chocolate milk, protein shake with banana, or whatever the finish line has.
You lost 1-4 liters of fluid. Drink 500-1000ml within the first hour. Add electrolytes. If pee is dark yellow by evening, keep drinking.
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