Notes for the Gravel-Curious Cyclist - Coach Pete Lindeman
(Editor’s note: this post contains adapted excerpts from a fine piece from Wenzel coach Pete Lindeman on adapting road racing to gravel racing. The full article can be found here: https://www.wenzelcoaching.com/blog/notes-for-the-gravel-curious-cyclist Even if you’re not interested in racing, good coaching can make a world of difference in your riding. Gravelland highly recommends Wenzel as a knowledgeable, experienced, practical coaching outfit.)
Intro
Getting ready for gravel rides doesn't have to be hard. I’ve done training rides with gravel roads sprinkled in for years but never a full gravel race. A while ago I bought a cyclocross/gravel/road bike from a friend. I suppose that made me gravel-adjacent, a perfect candidate for a switch to the unpaved side of cycling. I decided to embrace a long day in the saddle and go for it.
Efficiency = Endurance
When you can use the combination of higher cadence and lower force, you’ll have a lot more endurance on a long gravel ride. This actually applies across the board in cycling; increasing your cadence improves efficiency and really pays off. On long gravel rides, focus on endurance and tempo, the effort you can maintain all day. Some extra effort will be required on climbs, but not big power numbers.
Train on Gravel
Ideally, you should practice on terrain similar to your chosen route. Find unpaved roads and plan routes to mimic the terrain and distance of your target ride. Pick three weekends for these rides, starting about six weeks prior to the event. These ‘test’ rides will be very valuable. They will give a pretty accurate picture of the power you sustain for the whole time, both on the flats and on longer climbs. You can also use the training rides to dial in tire width and pressure, and they’ll give you a good idea of how much to eat and drink for that length of time.
Gravel Riding Technique
Gravel riding has its own skill set. Even with big tires, be careful in turns, especially if the gravel is loose or rutted. Don’t lean the bike as you would on pavement. On climbs, stay in the saddle and spin as much as you can. If you have to stand on a steep bit, keep your weight towards the back of the bike so you don’t lose traction in the rear. On descents, keep your elbows bent and your butt a little up off the saddle – especially when the road is bumpy – and towards the back of the bike. Give the bike room to bounce around underneath you. I like to descend in the bar drops so that if my hands slip, they don’t come off the bar entirely. Good technique smooths out the ride and makes it a lot easier to keep going for a long time.
Equipment and Gearing for Gravel
For a long gravel ride or race, you’ll want the right bike, whether it’s gravel-specific, a cyclocross set-up, or even a hardtail mountain bike. Be sure you have it set up properly by a knowledgeable shop or bike fitter. The emphasis is on comfort and power, not aerodynamics. Go tubeless or pack a spare inner tube or two, just in case… I recommend full-finger gloves, even in the summer, since they are less likely to slip off the bars.
Not a Pack Mentality
In a gravel race, there won’t be a big group to hide in. In fact, you want leave a little distance between you and the next rider on gravel so you can keep an eye out for potholes, ruts, loose gravel, and other surprises. This is not to say ride by yourself; if you get in a group of riders rolling about the same pace, it’s a huge benefit. Just don’t put yourself in a risky position.
Nutrition During Gravel Events
Don’t forget to eat and drink! I use the rule of one bottle per hour with electrolyte tablets, but figure out what’s right for you. I also try to eat every 90 minutes or so. Most riders do better with more frequent eating, perhaps every 15-20 minutes. My favorite food is peanut butter crackers in those little packs of six; they fit perfectly in a jersey pocket, have extra salt, and are a lot cheaper than energy bars. Most long gravel rides or races have food stops, so take advantage. If you need a fueling stop, don’t skip it just to stay with a group that isn’t stopping.
Happy graveling!