TL;DR. Preparing for The Traka 200 requires at least 12 structured weeks in three blocks: aerobic base and metabolic efficiency, specific intensity above threshold, and adjustment with tapering and race plan. The three variables that decide whether you finish are sustained normalised power for 8-10 hours, the ability to oxidise fat, and mechanical adaptation to gravel.
The Traka 360 is not a gravel race. It is a resource management exam over 360 km and more than 6,000 metres of elevation through the dirt roads of Girona. But even the 200 km version demands specific preparation that most amateur cyclists do not have.
Three months is the minimum to do something real. And “something real” does not mean accumulating kilometres.
What makes The Traka so hard compared to other gravel events?
What distinguishes those who finish The Traka from those who do not are three measurable variables.
What FTP do I need to finish The Traka 200?
The first is normalised power sustained for 8-10 hours. In the Traka 200, the shredded profile of the Catalan roads forces constant intensity changes. The average IF usually sits between 0.68 and 0.72. If your FTP does not exceed 3.0 W/kg, completing the race in a reasonable time is difficult. If you have not done any specific force endurance work — sessions of 3-4 hours at 0.75-0.80 of FTP — you arrive without the base to sustain the pace.
Why is metabolic efficiency more important than power?
The second is metabolic efficiency. The Traka penalises glycogen-dependent cyclists. The 200 km and 3,000 m of elevation burn between 4,500 and 6,000 kcal. No cyclist can ingest that volume of carbohydrates in real time without gastrointestinal issues. Those who finish well are those who have developed fat oxidation capacity at medium intensity, reducing dependence on carbohydrate replenishment in zones 1-2.
Which muscles need preparation beyond the legs?
The third is mechanical adaptation. Hours of gravel with constant vibration fatigue muscle groups that tarmac never touches: trapezius, triceps, lumbar and cervical extensors. If you have not trained specifically on similar terrain — or at least incorporated stability and functional strength work into the programme — muscular fatigue will arrive before energetic fatigue.
How are 12 weeks of preparation for The Traka structured?
With three months, PUSH TRAINING 360 structures the preparation in three blocks of four weeks:
- Base block (W1-W4): volume and metabolic efficiency. Long rides at low intensity, fat oxidation work, aerobic base.
- Intensity block (W5-W8): work above threshold, normalised power and force endurance. Intervals of 3×20’ at 95-100% FTP, sessions of 3-4 h at 75-80%.
- Adjustment block (W9-W12): load reduction, race nutrition rehearsed in long rides, mental preparation for 8-10 hours of effort.
Not magic. It is periodisation with a specific objective.