As his first Gravel race nears, TREAD Media’s new Gravel contributor, Donovan van Gelder, considers what kind of training he needs to focus on to be as prepared as possible. As an experienced cycling coach, he’s broken it down into five key areas for himself – and anyone else really…
By Donovan van Gelder
As I ponder future Gravel races, I have been giving some thought to how to prepare. My background is triathlon and road cycling. My strengths have always been my endurance and an ability to ride at my threshold for long periods of time. While my weakness has always been my sprint, or any kind of acceleration for that matter. At the time of writing this I have not yet taken part in a gravel race. I haven’t even ridden a gravel bike yet, but I have a good idea of what the races will entail and have made some assumptions regarding the best way to prepare for them.
AEROBIC ENDURANCE
Gravel races are much longer than local road races. Generally between 130-160km. Obviously the average speed on ‘groads’ is lower and I am expecting to be on the bike upwards of five hours in good conditions. Fortunately, this training has been my bread and butter for the last 35+ years. Steady, controlled hours in the saddle below my aerobic threshold. When training for my favourite distance in triathlon, the 70.3 or half ironman, I regularly do four-hour rides at this intensity, known as Zone Two to cyclists. I am a big believer in working my way up to riding the duration of my target events, even if I don’t reach the distance to be covered. In races we travel faster but it is the time that we are pushing the pedals that counts. So, I will be systematically building up my weekend long rides at Zone Two to five hours plus.
FUNCTIONAL THRESHOLD POWER
I expect success in gravel racing to rely heavily on a good FTP. More so than in road racing, which I think requires an ability to reach a high five-minute power. In road racing we have to make very hard efforts at our VO2 Max or Zone Five but these are alternated with much easier efforts where recovery can take place. I expect gravel racing to have more sustained but lower power efforts and, fortunately for my aspirations, this is similar to a non-drafting triathlon which are essentially time trials at a constant effort and power output. So again, nothing that I am a stranger to. I will be doing a lot of ‘Sweet-Spot Intervals’ at 90-100% of my FTP with short recoveries in between. Another favourite session of mine, which I think will translate well to gravel is the ‘Over-and-Under Session’, where we ride for an hour to an hour-and-a-half, alternating 2:00 at FTP with 2:00 at 80-90% of FTP.
SEATED CLIMBING
Traction issues on ‘groads’ will require more time in the saddle and a smooth, even cadence. Again, something which I have worked on over the years and something I will be happy to include both on and off the tar in future training. Good posture on the bike and a comfortably high cadence is what I will be working on for gravel racing with not too many changes of pace or rhythm on the inclines.
SHORT, HIGH-TORQUE EFFORTS
This is an effort that I am not used to making. Gradients and surfaces on the road allow us to maintain momentum and only result in only slight fluctuations in speed. I anticipate that there will be sections of ‘groads’ where the gradient and surface conditions will necessitate short, low cadence, in the saddle high torque efforts, similar to what mountain bikers need to do on singletrack climbs. Dirt road and jeep track don’t always follow contours and the gradients can be steeper than what we are used to on the roads. Dust and gravel will not have the same traction as tar and staying in the saddle on an incline that would have me standing on the tar, will be necessary. So, I will definitely be including some short, sharp efforts, probably after slowing almost to a stop in order to simulate this in training. Obviously, finding new roads on the gravel bike where I can develop this ability will also contribute greatly.
UPPER BODY STRENGTH & DURABILITY
As a roadie, power-to-weight has always been a big concern. Only retaining muscle that helps to push pedals and staying as lean as possible have always been the priority. That said, as a triathlete, swimming has contributed to a bit more strength in the shoulders and arms but, being an endurance sport as well, it is more about strengthening the muscles required, rather than building bigger ones. Gravel roads are obviously rougher than tar roads. I am dreading my first experience on an extended section of corrugation. I am expecting the bike to lessen the impact somewhat, but I do anticipate the necessity for some light strength work for my arms, shoulders and abdominals both back and front.
My training will not change too drastically from what I am used to for my first Gravel race and I am sure that it is pretty obvious that I am expecting Gravel to lean quite heavily towards road, rather than MTB. All will be revealed once I have a few events under the wheels and I am sure my increase in experience and knowledge will warrant a follow up article to this one, where I reveal how right or wrong I was and where I was comfortable and where I was found wanting.
Donovan van Gelder is a successful experienced triathlete/cyclist. He’s also a professional coach. He’s making a shift to Gravel racing and is documenting his experience. Here’s his first article, WHY I’M SWITCHING TO GRAVEL RACING , in case you missed it. His first Gravel race will be the Underberg Gran Fondo on 30 July 2023.
