Gravel racing has exploded in popularity, with events like Unbound Gravel, SBT GRVL, The Mid South, and Belgian Waffle Ride attracting riders from all over the world. These races challenge cyclists with long distances, mixed terrain, unpredictable weather, and intense climbs. Unlike road cycling, where smooth pavement allows for constant rhythm, gravel races demand a mix of endurance, strength, technical skills, and mental resilience.
If you’re training for your first long-distance gravel race or aiming to improve your performance, this guide will help you build stamina, power, bike-handling skills, and race-day strategy to prepare for the demands of a gravel event. Here are the thoughts of pros like Steven Rindner.
Understanding the Physical and Mental Demands of Gravel Racing
- Why Gravel Racing is Different from Road or Mountain Bike Racing
Gravel races typically range from 50 to 200+ miles, requiring both endurance and explosive power. Unlike road racing, where riders can draft and conserve energy in a peloton, gravel races:
- Feature loose and unstable terrain, requiring more core engagement and upper-body strength.
- Have long climbs on gravel roads, demanding sustained power output.
- Often involve solo riding, meaning pacing, fueling, and mental strength are critical.
- Mental Resilience for Long-Distance Racing
- Gravel races can last 6 to 12+ hours, testing your ability to push through fatigue and discomfort.
- Developing a strong mental strategy (such as breaking the race into smaller segments or focusing on the next aid station) helps prevent burnout.
Building Endurance for Gravel Racing
Long-distance gravel events require aerobic endurance, allowing you to sustain a steady effort for hours without burning out.
- Base Training: The Foundation of Endurance
- Base training focuses on long, low-intensity rides to develop fat-burning efficiency and aerobic capacity.
- Aim for 8 to 12 weeks of low-to-moderate intensity riding before adding high-intensity workouts.
Key Base Training Workouts:
- Long, Steady Rides
- Ride 3 to 6 hours at a conversational pace (Zone 2 heart rate).
- Focus on maintaining consistent effort over mixed terrain.
- Tempo Rides
- Ride at 75-85% of your maximum effort for 30 to 60 minutes at a time.
- Improves sustainable power for long climbs.
- Progressive Overload: Increasing Training Volume
- Gradually increase your weekly mileage by 10-15% to build endurance without overtraining.
- Incorporate at least one long ride per week, increasing duration by 15-30 minutes each week.
Developing Strength and Power for Gravel Climbs
Gravel races often include steep climbs on loose terrain, requiring strong legs, core, and upper body for bike control.
- Hill Repeats for Climbing Power
- Find a gravel or dirt climb with a gradient of 5-10%.
- Ride up at high intensity for 5 to 10 minutes, then recover on the descent.
- Repeat 4 to 6 times, increasing reps weekly.
- Low-Cadence Strength Work
- Ride in a big gear at a cadence of 50-60 RPM for 5-10 minutes to build leg strength.
- Mimics the strain of riding on rough gravel climbs.
- Strength Training for Gravel Riders
Off-the-bike strength work improves power, endurance, and injury prevention.
Best Strength Exercises for Gravel Cyclists:
- Squats – Builds leg power for climbing.
- Deadlifts – Strengthens hamstrings and lower back.
- Lunges – Improves stability for uneven terrain.
- Planks & Core Work – Supports upper-body endurance for long rides.
- Push-ups & Pull-ups – Strengthens arms and shoulders for bike handling.
Perform 2-3 sessions per week, focusing on moderate weight and high repetitions for endurance.
Training for Technical Skills and Bike Handling
Gravel terrain is unpredictable, requiring good bike handling skills and confidence on rough surfaces.
- Practicing Descents on Loose Surfaces
- Ride on gravel or dirt roads with varied gradients.
- Work on braking smoothly before turns, keeping weight centered for control.
- Cornering and Line Choice
- Learn to pick the smoothest line on rough terrain.
- Enter turns wide and exit smoothly, keeping weight on the outside pedal.
- Riding in Different Conditions
- Train in mud, sand, and loose gravel to improve adaptability.
- Practice riding in wet conditions to gain confidence on slippery surfaces.
- Nutrition and Hydration Strategies for Long Races
Gravel races require fueling and hydration planning to sustain energy levels.
- Pre-Race Nutrition
- Eat a high-carbohydrate meal the night before (pasta, rice, oatmeal).
- Have a light meal with protein and carbs 2-3 hours before the race.
- On-the-Bike Nutrition
- Aim for 60-90 grams of carbohydrates per hour from:
- Energy gels
- Electrolyte drinks
- Bananas, granola bars, or sandwiches
- Hydration Planning
- Drink 500-750ml of water per hour, adjusting based on weather conditions.
- Use electrolyte tablets or sports drinks to replace lost sodium and prevent cramps.
Race Week Preparation and Strategy
- Tapering for Maximum Performance
- Reduce training volume 7-10 days before the race to allow for full recovery.
- Do short, high-intensity rides to maintain sharpness without causing fatigue.
- Race Day Pacing Strategy
- Avoid starting too fast, as gravel races are long and endurance-focused.
- Use a heart rate monitor or power meter to stay in an optimal effort zone.
- Stick to your fueling and hydration plan to prevent bonking.
Post-Race Recovery and Adaptation
- Immediate Recovery
- Within 30 minutes after finishing, consume a protein and carbohydrate-rich meal.
- Do gentle stretching and mobility work to reduce soreness.
- Active Recovery Rides
- Ride at an easy pace for 30-60 minutes in the days following the race.
- Gradually return to regular training after 3-5 days of rest.
Final Thoughts: How to Train for a Successful Gravel Race
Long-distance gravel racing requires dedicated training across endurance, strength, technical skills, and nutrition. By following a structured training plan, progressively increasing mileage, and practicing bike-handling skills on rough terrain, you can build the confidence and fitness needed to perform at your best on race day.
Key takeaways:
- Focus on aerobic endurance with long, steady rides.
- Improve climbing power with hill repeats and strength training.
- Practice technical riding skills on varied terrain.
- Develop a nutrition and hydration plan to sustain energy.
With the right preparation, you can tackle any gravel race with confidence and enjoy the adventure of off-road endurance cycling.
