Gravel racing involves long hours spent grinding out on tough terrain. Having the ability to power through the pedal stroke will definitely help come the summer races. Lifting Weights during the winter will help with those lower cadence efforts and help improve endurance.

Long Endurance rides are the basic element to all endurance events. Being able to keep a sustainable power over a long distance takes a lot of work. These long endurance rides should be completed in Zone 2. Don’t be tempted to push on especially during the winter months, keep these rides within your Z2 range.

Skills

Keeping your off road skills up

The best way to improve your off road skills is to practice practice practice. Maybe add in some winter cyclo cross to improve your ability to respond to the bike moving about with low tyre pressures. Cross is also a great way to maintain fitness and maintain your motivation during the winter months.

Include some low cadence tempo sessions to help build strength endurance and allow your body to adapt to high torque, low cadence efforts that are often found in gravel racing . Use a slight gradient to help you achieve this or increase the resistance on your indoor trainer. Don’t over do these sessions though and older athletes should be aware of potential knee issues with too much low cadence work.

Put in the Donkey Work

Long Threshold Efforts

To help lift your threshold you need to put in a lot of long interval sessions often performed slightly above threshold. They also help you to develop your VO2 max. These sessions are tough but will translate into better endurance and a higher suitable power once you start racing.

Plan and Enjoy

Gravel racing is as much about the adventure as it is racing. Plan a full season of racing at the start of the season and work towards peaking for key events. Don’t take results too seriously anything can happen in gravel racing. Enjoy the adventure and find the spirit of gravel. Enjoy !