HOW DO I PREPARE FOR MY FIRST GRAVEL RACE?
Gravel racing blends endurance, adventure, and grit, offering cyclists a unique challenge that combines the demands of road racing with the unpredictability of off-road terrain. Preparing for your first gravel race requires more than fitness—it’s about equipment choices, pacing strategies, and mental resilience. This guide covers everything you need to know, from training plans and gear setup to nutrition and race-day tactics, so you can roll to the start line confident and ready.
Training for gravel racing
Training for a gravel race requires balancing endurance, strength, and technical handling skills. Unlike pure road events, gravel racing demands adaptability to varied surfaces, terrain changes, and long hours in the saddle.
Endurance building
Most gravel races last between 3 and 8 hours, requiring a strong aerobic base. Riders should gradually build weekly long rides, extending them toward race distance or duration. Consistency matters more than intensity, as your body adapts to sustained efforts.
Intervals and strength work
Incorporate threshold and VO2 max intervals to prepare for short climbs and surges often encountered on gravel courses. Off the bike, strength training such as squats, lunges, and core exercises enhances durability, improving both power and stability over rough terrain.
Handling skills
Riding gravel demands balance and line choice. Practice cornering on loose surfaces, braking smoothly, and shifting weight to maintain traction. Skills sessions on dirt roads or trails simulate race conditions and build confidence.
Build endurance with progressively longer rides.
Use intervals to prepare for surges and climbs.
Strength train to improve power and resilience.
Practice handling on loose terrain.
Effective training combines endurance, intensity, and handling practice, ensuring riders are physically and technically ready for the unpredictable nature of gravel racing.
Choosing the right gear
The right equipment makes a major difference in comfort, efficiency, and durability. Gravel racing is notorious for mechanical challenges, so smart gear decisions help prevent costly setbacks on race day.
Bike and tires
A gravel-specific bike with stable geometry and wide tire clearance is ideal, though cyclocross or endurance road bikes can suffice with modifications. Tire choice is critical: 35–45mm tubeless tires offer puncture resistance and grip. Tread should match course conditions—slicker for hardpack, knobby for loose or muddy terrain.
Gearing and drivetrain
Opt for a wide-range cassette or compact gearing to handle steep climbs and varied terrain. 1x drivetrains reduce mechanical complexity, while 2x systems provide finer cadence control. Reliability should outweigh marginal weight savings.
Accessories and spares
Pack spare tubes (even with tubeless), CO₂ cartridges or a pump, tire plugs, and a multi-tool with chain breaker. A saddlebag or frame bag keeps essentials secure without adding bulk. Safety gear like lights and a GPS computer with course maps ensures navigation and visibility.
Gravel bike or adapted road/cross bike with clearance.
Tubeless 35–45mm tires suited to course conditions.
Wide gearing to handle varied gradients.
Carry repair tools, spares, and navigation aids.
Smart gear selection reduces the risk of mechanical failure and maximizes efficiency, allowing riders to focus on racing rather than troubleshooting.
Race-day strategy and mindset
Even with solid training and equipment, execution on race day determines results. Pacing, fueling, and mental approach are critical for first-time racers facing long, uncertain conditions.
Pacing smartly
Start conservatively. Many first-timers burn out by pushing too hard early. Aim to ride at a steady tempo, saving energy for late climbs or technical sections. Use power meters or heart rate monitors if available, but above all, listen to perceived effort.
Nutrition and hydration
Fuel consistently—consume 60–90 grams of carbohydrates per hour through a mix of gels, bars, and real food. Hydrate with water and electrolyte solutions, especially in hot conditions. Practice your nutrition strategy in training to avoid stomach surprises.
Mental resilience
Gravel racing often involves setbacks—flats, weather changes, or unexpected fatigue. Success depends on adaptability and persistence. Break the race into manageable segments, and focus on process rather than outcome to stay motivated.
Start steady and save energy for later.
Consume 60–90g carbs/hour for endurance.
Hydrate consistently with electrolytes.
Stay adaptable and positive under adversity.
A solid race-day strategy combines smart pacing, reliable fueling, and mental toughness. For first-time gravel racers, these factors often matter more than raw fitness.
