Training and Mental Preparation for Gravel Bike Races
Embrace the Suck
Gravel races, like any ultra-endurance event, are tough by design. To succeed, you must embrace discomfort both in training and on race day. This doesn’t mean suffering unnecessarily—you don’t get extra points for self-flagellation—but it does mean accepting that discomfort is part of the experience.
This principle extends to equipment and bike fit as well. While it’s tempting to try and smooth out every bump with gear and adjustments, remember: if you’re on the bike for 6, 12, or even 15 hours, something will hurt. Instead of chasing perfection, focus on how to keep riding and even enjoying yourself despite the aches. From a bike fit perspective, comfort is important, but so is control. You need to feel confident descending at high speeds and handling corners without slowing too much. Ideally, you should also be able to ride effectively with your hands in the drops, on the brake hoods, and on the bar tops. Many riders neglect practicing this versatility.
Never Count Yourself Out
Gravel races are long, and setbacks are almost inevitable. However, the length of these events often gives you enough time to recover and still achieve your goals. You can’t control what’s happening ahead or behind you, so stay focused on your own race.
Three-time DK200 champion Rebecca Rusch once shared invaluable advice: “There will be moments when you feel terrible and think you can’t go on, and there will be moments when you feel amazing. Neither of them will last long.” When you’re feeling great, savor it. When you’re struggling, stay calm, work through the problem, and keep moving forward. Remember, everyone else is experiencing ups and downs, too.
Train for the Worst
Gravel conditions can vary wildly. In Kansas, rain can turn roads into a peanut-butter-like mud. In Colorado’s Steamboat Springs, a sudden thunderstorm can drop temperatures by 30 degrees in minutes. While you may not be able to replicate these exact conditions during training, it’s essential to prepare for adversity.
Train in the rain, ride on windy days, and tackle the rougher, more technical routes when possible. Getting comfortable with uncomfortable conditions will give you confidence when faced with unpredictable race-day challenges.
Build a Strong Team
Aid stations in gravel races are sparse, and outside assistance is typically prohibited. When you do reach an aid station, having a reliable crew is crucial. They need to understand your needs and help you make quick, efficient stops.
Before the race, give your crew clear, simple instructions. Ensure they’re prepared to restock your food, fluids, and gear, such as spare tubes or CO2 canisters. If you’re heading into the night, they should know to have your lights ready. Avoid overcomplicating things; simplicity is key to staying on track.
Go in as Fit as Possible
Fitness solves many problems. The fitter you are, the better equipped you’ll be to handle mistakes, unexpected conditions, or mechanical issues. While ultra-long training rides can help with experiential learning, they’re not essential for building fitness. Instead, focus on a combination of structured interval workouts during the week and longer endurance rides when you can.
Don’t get bogged down in the minutiae at the expense of the fundamentals. Spending consistent time on the bike and following a structured plan will set you up for success.
Roll with Whatever Comes
The longer the event, the more likely things will deviate from your plan. Your nutrition strategy might falter when you lose a bar or gel. Weather conditions may change abruptly, or your bike might throw unexpected challenges your way.
Flexibility and adaptability are critical. If something goes wrong, adjust quickly without dwelling on the setback. Trust your fitness, rely on your crew, and stay mentally resilient. These attributes will help you overcome most obstacles.
Learn to Love the Process
Staying engaged in training can be tough, especially when your goal race is a year or more away. While results like a buckle or podium finish can be motivating, they’re only partially under your control. Ideally, it’s your love for the sport and the training process that keeps you going. Let the events serve as milestones that give direction to your efforts.
Be Kind to Yourself
Gravel racing offers moments of profound solitude, especially in the later stages when the field is spread out. This solitude can lead to deep introspection, and often, harsh self-criticism. It’s vital to recognize negative thoughts and counter them with positive affirmations.
Negative thinking is natural, but you decide how to respond. Don’t let those thoughts take root and grow. Staying mentally strong is often more important than physical endurance in these races. Success depends on making good decisions about pacing, nutrition, and hydration, managing setbacks, and maintaining a positive mindset.
Conclusion
Gravel racing demands more than just physical preparation; it’s a test of mental resilience and adaptability. By embracing discomfort, training for adversity, building a strong support team, and fostering a love for the process, you’ll be well-equipped to tackle any challenge the course throws at you. With grit and determination, you’ll roll back into town with a smile on your very dirty face.
