Complete Gravel Race Preparation Guide: From Training Plans to Race-Day Strategy

Gravel racing has sparked a new wave in the global cycling world. From Unbound Gravel in the United States to Grinduro in Europe, and the gradually emerging gravel events in Asia, more and more riders are eager to challenge themselves on unpaved surfaces. However, the preparation strategy for gravel racing differs fundamentally from traditional road racing. This article provides you with a complete preparation guide.

Training Plan: Building Gravel-Specific Fitness

Base Phase (12-8 weeks before race)

The focus of this phase is building an aerobic foundation and adapting to unpaved surfaces.

Weekly training volume: 8-12 hours

• Long rides (weekends): 3-5 hours, incorporating gravel sections whenever possible. The goal is to let your body adapt to the continuous vibration and instability of unpaved surfaces. Riding on gravel consumes 10-15% more energy than on asphalt, and your body needs time to adapt.
• Intensity training (weekdays): 2 sessions, 1-1.5 hours each. Focus on Tempo and Sweet Spot intensity (76-95% of FTP). Can be done on rollers or an indoor trainer.
• Recovery rides (weekdays): 1-2 sessions, 45-60 minutes each. Zone 1-2 intensity, focused on recovery.
• Core training: 2-3 times per week, 20-30 minutes each session. Gravel riding demands far more core stability than road riding—vibration and unstable surfaces require continuous core engagement to stabilize your body.

Build Phase (8-4 weeks before race)

Begin incorporating more race-intensity training.

Weekly training volume: 10-14 hours

• Race simulation rides (weekends): Schedule one long ride covering approximately 60-70% of race distance, preferably on terrain similar to the event. Practice maintaining a steady pace on gravel roads.
• Interval training (weekdays):
  • Gravel intervals: Perform 5-8 minute VO2max intervals on gravel, training your ability to output high power on unstable surfaces
  • Mixed-terrain intervals: Switch between asphalt and gravel to simulate the frequent surface changes during a race
• Strength training: 2 times per week. Focus on single-leg squats, deadlifts, and glute exercises. Strong legs are especially important on gravel because you need to use your body weight more frequently to stabilize the bike.

Peak Phase (4-1 weeks before race)

Maintain intensity while gradually tapering.

Weekly training volume: Progressively reduce to 50-60% of peak volume by race week

• Maintain intensity: Keep 1-2 high-intensity sessions per week, but shorten their duration
• Complete the final long ride: Do your last long simulation ride 2-3 weeks before the race, then shift focus to recovery
• Taper volume, not intensity: Reduce training volume while maintaining training intensity. Your body will supercompensate during the taper, bringing you to peak condition on race day

Technical Preparation: Gravel Is More Than Just Pedaling

Gravel Descending Technique

Gravel descending is a weakness for many riders with a road cycling background. Key techniques include:

1. Shift your center of gravity back: Lift slightly off the saddle and move your weight backward and downward
2. Relax your grip: Death-gripping the handlebars only transmits vibration more violently to your body. Keep your fingers curved and arms slightly bent, letting the bike move naturally over rough terrain
3. Look ahead: Don’t stare at the road right in front of your front wheel—keep your eyes 5-10 meters ahead and anticipate your line
4. Choose your line: Gravel surfaces are uneven; learn to read the road and pick lines with less loose gravel or better-compacted surface

Gravel Climbing Technique

The biggest challenge on gravel climbs is rear-wheel slippage. Techniques include:

1. Climb seated whenever possible: Standing and pedaling causes the rear wheel to lose traction. Stay seated as much as possible on gravel, where a steady pedaling rhythm matters more than explosive power
2. Use a lower gear: Choose a gear lower than usual and maintain a higher cadence (80-90 rpm) to avoid rear-wheel slip from hard pedaling
3. Keep your upper body stable: Avoid rocking side to side; maintain a stable core
4. Adjust tire pressure: If you get the chance before a climb, slightly lower rear tire pressure to increase traction

Equipment Preparation: Be Ready for the Unexpected

Essential Repair Gear

Gravel races are typically more remote than road races, making mechanical failures more consequential. Essential gear checklist:

• Tubeless repair tools: Plug tools (such as Dynaplug), spare sealant 60ml
• Spare inner tube: Even if running tubeless, carry a spare tube just in case
• Pump or CO2 inflator: Recommended to carry 2 CO2 cartridges + a mini pump
• Multi-tool: Including Allen keys and a chain tool
• Spare quick links: At least 2
• Electrical tape: The universal temporary repair tool

Nutrition Strategy

Gravel races typically have fewer aid stations than road races, making self-sufficiency critically important.

• Fluids: Carry at least 1.5 liters of water (two large bottles or one bottle + hydration pack)
• Food: You need 60-90g of carbohydrates per hour. Prepare a variety of nutrition options (energy gels, energy bars, salty foods) to avoid flavor fatigue
• Electrolytes: Sweat rates on gravel rides are higher than expected (because your whole body works harder to stabilize the bike), making electrolyte replacement even more important

Race-Day Strategy

The Start: Don’t Go Out Too Fast

The most common mistake in gravel racing is starting too fast. Adrenaline makes you feel like you can stay with the lead group, but gravel races are ultra-long endurance battles—excessive effort in the first 30 minutes will come back to haunt you in the second half.

Recommendation: Keep your effort at 90-95% of your target average power for the first 30 minutes, letting your body gradually settle into race mode.

Pacing: Consistency Is Key

The surface in gravel races is constantly changing, causing power and speed to fluctuate. Don’t chase a fixed speed or power number—instead, aim for a consistent rate of perceived exertion (RPE).

On gravel sections, power at the same RPE will be 15-20% lower than on asphalt—this is normal. Don’t try to maintain asphalt-level power on gravel; doing so will only cause you to blow up early.

Nutrition Rhythm: Scheduled and Measured

Set your watch or bike computer to remind you to fuel every 20 minutes. Eating on gravel is harder than on the road (you need one hand to control the bike), so it’s advisable to eat in advance on smoother sections.

Mental Preparation: Embrace Uncertainty

Gravel races are full of uncertainty—conditions may be worse than expected, weather can change suddenly, and mechanical failures can happen at any time. Rather than resisting this uncertainty, treat it as part of the race.

When you encounter difficulties, remind yourself: “Everyone is facing the same challenges.” Maintaining a positive mindset is one of the most important weapons in gravel racing.

Final Checklist for the Week Before the Race

• [ ] Full bike inspection: brakes, shifting, wheels, chain
• [ ] Confirm tubeless sealant is fresh
• [ ] Spare parts complete
• [ ] Nutrition supplies prepared
• [ ] Race route studied, key sections understood
• [ ] Weather forecast confirmed, appropriate clothing prepared
• [ ] Bike computer/watch charged
• [ ] Emergency contact information ready

Conclusion

The appeal of gravel racing lies in the fact that it tests not just your fitness, but also your technique, strategy, and mental toughness. Compared to road racing, gravel racing is more like a conversation between you and the route, rather than a contest between you and other riders.

Enjoy the preparation process, enjoy every turn and climb during the race, and savor the sense of accomplishment at the finish. In the world of gravel, finishing itself is the best result.

Related Reading

• Gravel Race-Specific Training: Dual Preparation of Fitness and Skills for Mixed Terrain
• Gravel Race Strategy: Pacing and Nutrition Planning for 200km+ Gravel Events
• Gravel Riding Technique Guide: Practical Skills for Climbing and Descending on Loose Surfaces
• Self-Supported Nutrition Strategy for Gravel Races: What to Eat When There Are No Aid Stations