Gravel Race-Specific Training: Dual Preparation of Fitness and Technique for Mixed Terrain

Gravel riding is the fastest-growing segment of the global cycling world, and Taiwan is no exception. From forest-road exploration to formal Gravel races, more and more road cyclists are getting into this challenging riding discipline. But Gravel isn’t just “taking a road bike up an industrial road”—it requires a completely different set of fitness preparation and technical training.

The Unique Fitness Demands of Gravel Riding

Fundamental Differences in Power Output Characteristics

Road cycling power output is relatively stable, whereas Gravel power curves show high variability:

Characteristic	Road Bike	Gravel
Power Variability Coefficient (CV)	0.2-0.4	0.5-0.8
Frequency of Short Power Spikes	Low	Extremely High
Time Ratio at Zero Power	10-15%	20-35%
Average Power vs. NP Difference	5-10%	15-30%
Cadence Range	80-95 rpm	50-100 rpm

Interpretation: During Gravel riding, you constantly switch between “bursts” and “coasting.” Sudden climbs on gravel surfaces demand instantaneous high power, while descents or technical sections involve almost no pedaling.

What Does This Mean?

You need to train more than just FTP; you also need:

1. Repeated high-intensity burst capacity: Repeated 10-30 second all-out sprints
2. Recovery ability after high power output: Quickly recovering from the anaerobic zone back to the aerobic zone
3. High torque at low cadence: You can’t maintain high cadence on gravel roads
4. Upper body stability: Vibration absorption and bike control

Fitness Training Plan

Phase 1: Aerobic Base (8-12 Weeks)

Even for Gravel, the aerobic base remains fundamental.

Weekly Training Structure:

Monday: Rest day
Tuesday: Zone 2 ride 1.5-2 hours
Wednesday: Strength training (lower body + core)
Thursday: Zone 2 ride 1.5 hours + strength intervals
Friday: Rest or light cross-training
Saturday: Long Zone 2 ride 3-4 hours
Sunday: Recovery ride 1 hour or off-road technique practice

Strength Intervals (Thursday, added into Zone 2 ride):

8 × 2 minutes low-cadence climbing
  Cadence: 50-55 rpm
  Power: 85-90% FTP
  Recovery: 2 minutes easy spinning
Purpose: Build low-cadence, high-torque capacity

Phase 2: Gravel-Specific Fitness (6-8 Weeks)

Core Training—Power Variability Intervals

This is the most critical Gravel workout:

Workout A: Gravel Simulation Intervals

Warm-up: 15 minutes progressive
Main set (repeat 3-4 rounds):
  - 30 seconds all-out sprint (>150% FTP)
  - 90 seconds moderate intensity (80% FTP)
  - 20 seconds all-out sprint (>150% FTP)
  - 2 minutes low intensity (60% FTP)
  - 10 seconds all-out sprint (max power)
  - 3 minutes recovery (<55% FTP)
Rest between rounds: 5 minutes easy spinning
Cool-down: 10 minutes
Total time: approximately 75 minutes

Workout B: Threshold + Burst

Warm-up: 15 minutes progressive
Main set:
  3 × 10 minutes @ 90-95% FTP
  Insert a 15-second all-out sprint every 2 minutes
  (i.e., 1:45 steady + 0:15 burst, repeated 5 times = 10 minutes)
Rest between sets: 5 minutes
Cool-down: 10 minutes
Total time: approximately 70 minutes

Workout C: Long Mixed-Terrain Ride

Route: Choose a mixed route including pavement + gravel + climbs
Time: 3-5 hours
Purpose:
  - Practice pacing adjustments during terrain transitions
  - Test nutrition strategies
  - Accumulate riding hours on gravel surfaces
Recommended routes in Taiwan:
  - New Taipei: Sanxia Manyueyuan Forest Road system
  - Taichung: Daxueshan Forest Road
  - Hualien: Ruisui Forest Road
  - Nantou: Hehuanshan Guan Yuan connecting road

Phase 3: Pre-Race Taper (2-3 Weeks)

Reduce total training volume by 20-30%
Maintain intensity but reduce the number of sets
One Gravel simulation interval session per week (reduced version)
Add more rest days

Technical Training: Off-Road Fundamentals

Basic Techniques on Gravel Surfaces

1. Weight Distribution

- Shift body weight slightly rearward (relative to road bike position)
- Keep elbows slightly bent as natural suspension
- Keep knees slightly bent, not fully locked
- Stabilize the core, allowing the bike to move freely beneath your body

2. Braking Technique

- Braking distance increases 30-50% on gravel roads
- Increase rear brake ratio to 60% (road is typically 70% front brake)
- Use modulated braking to avoid locking the wheels
- Brake early, complete braking before entering corners

3. Cornering Technique

- Outside pedal at the bottom (12 o'clock → 6 o'clock)
- Body weight on the outside
- Eyes looking toward the corner exit
- Do not lean the bike more than 15 degrees on gravel corners
- On loose gravel corners, keep the bike upright and steer with body weight

4. Climbing Technique

- Loose-surface climbing: stay seated to maintain rear-wheel traction
- When to stand: only on firmer sections of the road
- Cadence: 10-15 rpm lower than on road
- Relax the upper body, allowing the bike to sway slightly to absorb uneven terrain

Technique Practice Session

Practice on gravel surfaces at least once per week:

Warm-up: 20 minutes on pavement

Technique practice (gravel section):
  1. Straight-line stability: hold a single line for 5 minutes
  2. Braking practice: emergency stops from 30km/h × 10 times
  3. S-turns: set up markers to practice consecutive turns
  4. Gravel climbs: practice seated/standing transitions
  5. One-handed riding: practice grabbing a bottle with one hand on gravel

Integration practice: free riding on gravel for 30-60 minutes
Cool-down: 15 minutes on pavement

Nutrition Strategy Differences

Gravel nutrition needs differ significantly from road riding:

Factor	Road	Gravel	Reason
Carbohydrate needs per hour	60-90g	50-80g	Gravel average power is lower
Feeding difficulty	Low	High	Bumpy surfaces make eating difficult
Carry amount	Can carry less (aid stations available)	Must be self-sufficient	No aid stations on gravel sections
Fluid needs	Standard	Slightly higher	Higher whole-body muscle engagement

Practical Gravel Nutrition Tips

3 hours before race: normal carbohydrate meal (e.g., rice ball + banana)
During the race, every hour:
  - Carbohydrates: 50-70g (energy gels, gummies preferred—chewing energy bars is inconvenient on gravel)
  - Fluids: 500-750ml (depending on temperature)
  - Electrolytes: 300-500mg sodium per hour

Feeding timing: choose flat pavement sections to eat
Carrying methods:
  - Top tube bag: for energy gels, reachable with one hand
  - Saddle bag: for spare nutrition
  - Frame bottles: at least 2 bottles

Equipment Considerations

Tire Selection for Gravel Riding in Taiwan

Surface Type	Recommended Width	Tread Pattern	Example Routes in Taiwan
Compacted gravel	38-40c	Semi-slick with side knobs	Most forest roads
Loose gravel	40-45c	Full knobs	Mountain industrial roads
Mixed surfaces	40-42c	Center slick with side knobs	Daxueshan mixed route
Mud/Wet conditions	42-47c	Deep knobs	Forest roads after rain

Tire Pressure Recommendations

Tubular/Tubeless systems:
  Front wheel: 30-35 psi (gravel-dominant)
  Rear wheel: 32-38 psi (gravel-dominant)
  Rule of thumb: add +1 psi for every 5kg of body weight

Tubed systems:
  Front wheel: 35-40 psi
  Rear wheel: 38-42 psi

12-Week Complete Race Preparation Plan Overview

Week	Focus	Training Volume	Long Ride
1-4	Aerobic base + strength	8-10 hours/week	3 hours Zone 2
5-6	Add strength intervals	10-12 hours/week	3.5 hours mixed
7-8	Gravel simulation intervals	10-12 hours/week	4 hours gravel route
9-10	Specific strengthening	12-14 hours/week	4-5 hours race simulation
11	Taper week	8 hours/week	2.5 hours easy
12	Race week	5-6 hours/week	Race day

Conclusion

Gravel riding demands “completeness”—not just aerobic fitness, but also explosive power, technique, nutrition management, and mental resilience. For riders accustomed to road bikes, the biggest shift is accepting that “power instability is normal.” Embrace the variability, enjoy the exploration—that is the essence of Gravel.

A word for road cyclists transitioning to Gravel: Your FTP matters, but your confidence in bike handling on gravel matters just as much. Setting aside one gravel practice session per week will improve your Gravel performance more than adding another FTP interval session.

Related Reading

• The Complete Gravel Race Preparation Guide: From Training Plans to Race-Day Strategy
• Gravel Bike Basics: Riding Differences and Technique Adjustments Between Gravel and Road Bikes
• Gravel Bike Beginner’s Guide: The Perfect Balance Between Road and Mountain Bikes
• Gravel Bike Off-Road Riding: The Rise of Gravel Roads and Taiwan Routes