How To Train And Prepare For A Gravel Cycling Event

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You might have already entered your first gravel event, or are thinking about one - but is it really any different to a road cycling event? Si and Katherine are here to talk you through how to train and prepare for this growing discipline.

In association with 3T.

Riding your first gravel event is a bit different to what you might be used to, whether that’s road racing, sportives or your local club run. Endurance, Self-sufficiency and comfort are probably areas that are going to be more important. And Katherine here knows all about it as she’s getting ready for her first big event, the Dirty Kanza.

Yes, so while I work through my training, nutrition and equipment, we thought we’d create a guide for you guys too. Here’s how you get the most out of your first gravel grinder.
As with preparing for any event, the first thing that you need to do is actually choose and enter your event.

How ambitious you’re feeling will depend on what level you’re at already, whether you’ve been riding a few years or relatively new to cycling, or whether it’s a new discipline to you altogether. The usual advice is to start with something manageable and work your way up. If you’re new to road riding you’re unlikely to choose a 5 day stage race for your first participation event and being on gravel is no different.

Training is not just about getting your body in the right shape, but also your head. Giving you the confidence to be able to tackle and enjoy the ride. It is also a great opportunity to run through other really important aspects of the event, like big, kit and nutrition.

Yes, making use of long training rides is the perfect opportunity to test out your kit - remember it’s OK to make all the mistakes here so that you can avoid them on the actual event! You’re likely to have less support on a gravel event than a conventional road race or sportive, especially as they can be quite remote, so being self sufficient is key.

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Have you got a gravel race in the diary? Let us know which one 👇

gcn

If you're gonna ride the DK200:
1a) Tires, tires, tires! Pick the right tires!
1b) Pack the maximum number of latex inner tubes you think you'll need... then double it.
1c) Get good at / practice replacing inner tubes - you're gonna be doing a LOT of that. Kansas gravel is very sharp and a pinch flat paradise.
2) WIth so many puncture flats, tubeless setups often fail on the DK200.

listofromantics

loving having Katherine on the channel she has a really nice presence in front of the camera

ianpovey

Katherine is great in front of the camera, please get her on the videos more often.

MAGAIVER

Really looking forward to following along with Katherine's process. I did one short gravel event last year and doing a longer one this year. Hoping to eventually do one like TDK.

robert_mn

Dirty Kanza is a beast! Mad props to travel all the way to the midwest here to give it a go

timhisu

1-Dial in your nutrition
2-Get mentally prepared (After 125 miles it’s a mind game)
3-Train in very windy conditions
4-Training as you do for road you’ll be doomed!
5-Over 200 miles you will average roughly 11mph or 17kph
6-At rest stops have your rest stop team be very well prepared
a-someone working on your bike-lubing chain, tire pressure, etc
b-someone to manage feeding you
c-Change socks, apply more chamois cream, Rinse off, Lot’s of sun screen
7-Ride with hydration pack
8-Tire selection-See DK website for details
9-Have a great time!

kennsanders

Katherine needs to be a regular. Natural on camera, seems down to earth.

AndyVandy

Congratulations Katherine! You finished one of the hardest endurance rides out there. I rode the DK50 last year, and finished the DK100 2018. I hope to get into the DK200 for 2019 and experience first hand what you went through! You rock Katherine!!!!

miporsche

"...burning fat, which you... uh we all have plenty of." Nice save lol.

cothealiv

Katherine is a super presenter. Natural in front of the camera.

hondasaurusrex

Best of luck with the event Katherine! Great video, you’re a natural 👍👍

macdaddy

A suggestion Do hill repeats. look at the profile of your event and see how far apart your hills are and do a flat section then a hill based on the distance between hills. Say the longest hill will take eight minutes find a ten minute hill and repeat every 30 minutes. And train with your gear so you know what rattles and what is difficult to get to. I like a bottle cage bottle tool box mounted low on the down tube. Also have a spoke wrench handy and mount a zip tie on the seat stay and front fork to use as a truing guide. Take extra spokes folding tire ( a 28 mm to get you to the next check point)

itsallspent

I’m heading out for a 125 Klm gravel ride soon and this has been a great video, thanks heaps

cameronlesley

I finished DK 200 this past Sunday: Longest ride ever: 16 hours pedaling including over 4 hours of climbing. First 2 hours were difficult with muddy conditions, I had 3 mechanical issues and lost 1 hour cleaning the chain gear from mud. Bike Specialized Crux was fitted with GK 35 tubeless at 36 Psi, wheels Cantu Rebel, derailleur Shimano XT Di2, cassette 46x12 11s, crank 42T Wolftooth. I spent too much time at rest stops but didn't notice it until it was way too late to do anything. Wind was a big factor after the first muddy 30 miles. If you are looking at doing a good time, wear a sport watch to keep an eye on timing at rest stop and comparing with bike computer.
For hydration, I carried 4.5 liters of water: 3 L in an under top tube bladder and 2 bottles with one filled with super fuel. I also had 2 tubes, 1 spare GK tire, 3 CO2 25 gr, 1 pump and didn't use any of those luckily.
My take on first DK 200: 1) Whatever the bike is, tires selection is of the utmost importance, pick a real gravel tire with proven records. 2) Hydration: If you are not a super fast amateur, carry enough water, 3 to 4 L in an hydration pack (backpack or under tube) with hose and a bite valve (water bottles are difficult to grab and drink from), good to carry one or two bottles as safety precaution in case of hot weather. 3) Nutrition: It's really an individual choice on whatever your stomach can handle: Gel and chewing blocks with caffeine, dry fruits, salty mix, and at each rest stop I eat a banana. Carry the food in top tube bag (rear pockets are hard to reach on gravel trails). 4) Bike computer and phone: Turn Bluetooth off, phone in plane mode (save battery), if event is long distance, buy a battery pack to extend usable life. 5) Don't ride alone: Try to stay in a group to get some rest if it's windy and get some assistance if you had a mechanical.

pascalbocherel