How To Train And Prepare For A Gravel Cycling Event
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- Опубликовано: 28 сен 2024
- 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.
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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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Leave us a comment below!
Have you got a gravel race in the diary? Let us know which one 👇
Yes.
LisaPet, Which one?
Land Run 100 (next year) which is in the US. I'm going to try to do it on a cross bike
Matheus Barbosa Great stuff, let us know how you get on!
Le Grand du Nord (late May) and the Heck of the North (late September) are my two favorite century-ish gravel events in NE Minnesota, USA.
Katherine needs to be a regular. Natural on camera, seems down to earth.
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.
Great stuff Robert, keep us up to date with your progress!
"...burning fat, which you... uh we all have plenty of." Nice save lol.
4:05
Dirty Kanza is a beast! Mad props to travel all the way to the midwest here to give it a go
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)
Thanks for the top tip James!
Photos of coarse conditions facebook.com/TeravailTires/photos/rpp.302106526655031/651522331713447/?type=3&theater
Katherine is a super presenter. Natural in front of the camera.
Gravel Cycling Network............😏🙄 oh yes. More.
Oli Beckingsale!!!!! That's a name I haven't heard in a very long time... Katherine did a pretty good job, are we gonna have her back? G'waaaaan.
Pratalax Stay tuned as we follow Katherine take on the DK!
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.
Me likey the gravel content, and a good new presenter. More of both please.
Stay tuned!
I vote for Katherine to be a presenter specializing in off road
only if her bunny hops and wheelies are on par with Lloydy's 😉
GCN Tech are we talking about stingray Lloydy? The 3mm bunny hop 🙄
+Matheus Barbosa the one and only
GCN Tech the fact that he ran away from making this video makes me think she's got him beat 😂
Guys, I am reading this. Please remember that the truth is often quite hurtful.
Best of luck with the event Katherine! Great video, you’re a natural 👍👍
Yes Kathrine!!
I take a lifestraw with me when I`m up in the mountains. Nothing worse when one of your water bottles comes out and you lose that vital water.
Katherine is great in front of the camera, please get her on the videos more often.
Thanks Rafael!
agreed
a section for audaxes could be great as well!
Far too beardy and old for the GCN crowd. Would love to see them try a 600 or so, a very different style of riding.
Wow. Katherine is a natural presenter!
Best luck for the ride.
Dirty Kanza 200 - see you in Emporia Katherine!
See you there!
Congratulations on your finish at DK-200 19:42 ... Overall 618 and 94 of 174 ladies
A 200-mile Audax @ 10 mph, incl. stops, takes 20 hrs. Expect gravel to be slower.
Never imagined GCN coming to my boring home state of Kansas!
I'm riding the gravel race at the Roc D'Azur in Frejus in October 2018. This is on the Saturday. Mountain bike races on Thursday, Friday and Sunday. Don't hold out much hope for the gravel race, watched it last year, some big legs driving the pace! Should be funny, just hope some MTB skills come into play. Bike: Ridley X-Trail, Ultegra. Ride on! Tim
That sounds great Tim, lot's of exciting riding coming up. Good luck!
Just to let people know, the GAES Pilgrim Race, July 2018, Madrid to Santiago de Compostela (700kms, 7 days) is now accepting gravel bikes. I am racing on a mountain bike, which has multiple classes, but there is only one class for gravel bikes, also one for fat bikes and one for e-bikes. It's the first year for these classes, previously it was just mountain bikes. Perhaps someone will want to come along? All the best, ride on, Tim
Yipee another good female presenter on GCN. I am not sure that the idea of doing a gravel race would totally appeal but very interested to see how Katherine gets on and its helpful to know what the differences are in training. I guess that your local terrain might dictate what you can do. I am guessing that it is a lot of off road trails which you are riding on? Is it quite hard roads or quite soft surfaces? Just the dirty kansa looks like it could be a mix of hard and soft riding surfaces. Would love to hear more and thanks for the videos and good luck Katherine!
Hi John, stay tuned for more DK content!
Its a dream to do the dirty Kanza one day
great video! doing my first gravel grinder June 2nd. "Lost and Found"
Shawn Remy Good luck Shawn, how is your training going?
Great so far, super stoked for the race!
Simon, is the Orbea Terra a promotional placement, or a personal bike? Curious because it has a traditional 2x setup, and I'd think you would go for the model with Force 1x. I have the (great for value) M30i model with Rival 1x and have some rides loved 1x and not loved it others. Would love to see a presenter's bike vid someday to hear what your thoughts are on the bike and the drivetrain choice. And big cheers to Katherine! Good luck and have a great DK.
I have PROFOUNDLY enjoyed GCN. Although I've always ridden a lot - the past year it's been my primary "hobby." Thinking I may like to try the Dirty Kanza 200 in a year or two, it sounds like fun, AND, I live in Wichita, Kansas, and the Flint Hills are a beautiful part of our State. The Flint Hills are some of the best cattle grazing country in the world, and assuming you will fly into Wichita, it's the "Air Capital" City, and where Cessna, Beech, Lear Jet, etc., got their start. What to eat? Well, STEAK is a great option in a "Cattle" state, and Barbecue Rib is also a specialty. Fried Chicken "with all the trimmings" is also easy to be found. Several good bike shops. If I can be of ANY assistance let me know. I can always enlist the aid of my daughter who is 30 years old, a brand new mother, and quite an athlete herself, swimming and basketball, and I'd LOVE to get her interested in cycling.
I live in a small house, by the edge of a quiet park. No car, so empty garage, single, with a typical, supremely disordered, house, GCN is welcome to take advantage of any resources I have.
Tusten Houchin fellow Wichitan here! Nice to see Kansas representing on this channel. I’m training for Rush the Rails now. The Dirty Kanza is a little too intense for me right now, hopefully one day!
That's great, thanks Trusten for the offer!
Hi Meghan! They won't be disappointed in the beauty of the Flint Hills. I ride about 100 miles a month - on a CAAD 10 - with 25mm tires - so a stretch for me also - but I would like to try - and have enjoyed GCN (among others) endlessly reviewing bikes that I can't afford or fit on ( I'm 6'7"). Look like I'll just have to buy another bike - and it will be a gravel bike! I did ride from Wichita to Fayetteville Arkansas once - but that was 35 years ago, and I smoked a pack of cigs a day, and averaged about 50 miles a day - except for that ONE day where after sleeping in small town parks, I saw a sign for all you can eat fried catfish and a cheap motel room. Finished 3 full plates of Catfish only to find out the Motel room was still weeks away - not open EXCEPT vacation season. So, stuffed and in the middle of nowhere, I just went on. All night. 105(?) miles. That was on an Atala with Columbus tubing and sew-up tires, no helmet of course, a radio taped to my bike. I don't remember having a water bottle.
Best Gravel Training = Make a Vacation in Russia and ride on the normal roads :))
Why would anyone want to go to Russia on vacation?
I have no ideea :)
If you are lucky, you will survive the russian Traffic ;)
If you voted against the Emperor...you won't ( wink wink :))
Stopped 1:26 into this to look at comments but found it funny Katherine is shorts sleeves and shorts and Si has long sleeves and long pants.
Are you doing a full review on the canyon grail ?
Hey Adam, we don't do reviews here on GCN, cheers!
Katherine should switch to a bike with front suspension like a Cannondale Slate or a Lauf True Grit.
Are we going to get a video following Katherine on her gravel event?
Andy7846 Of course
Do gcn have a new presenter?
Tomos Moynihan she works on GCN's social media but she could very well be a new presenter, she's great in front of the camera.
inb4 "Matt's looking rather fetching today..."
Is Katherine Matt's replacement or is she the host of a new channel (Global Cyclo-cross & Gravel-ride Network)? 🤔
I need her Strava
Thanks for the insights about the training. I would like to ask you how to improve the body resilience in the three key areas that I recently found out to be most challenging for me: neck, wrists and butt?
As background info, in July I'll be riding ~1150 km over 8 days along Poland's longest river-the Vistula. Definitely ambitious for me, but doable. I want to make it also enjoyable by eliminating the pains I suffered recently during a trial ride of 410 km over 3 days: neck, numb pinky finger and, um, you know, down there. Any tips here?
Hi Adam, being on the bike for that long can often cause problems. Have you considered getting a bike fit? Emma recently had a bike fit of her own which you can check out here gcn.eu/EmmasBikeFit
Aim for a super-comfy setup, not speed. We did 700km and climbed the three peaks in 5 days and my bike was like an armchair. Leather saddle of the right width for my backside, good bar tape etc. Most import though was dropping my bar height as this gave enough space for my arms and allowed my core to hold more of my body weight. Before that I had non-stop neck and shoulder pain and no amount of raising or shortening my stem would help.
I'm dreaming of doing this some day. Thanks for talking about training. I've got loads of natural melanin and the ability to build a base tan going into the cycling season. But you might not be similarly inclined. What is your plan to keep your skin protected during this event?
SioLazer lots of Factor 50!!
If I may humbly suggest... re-application of sunscreen to dirty body parts greatly reduces the efficacy. I'm saving my pennies for a long-sleeved summer jersey from Ornot or Machines for Freedom. this was my inspiration for wanting to do dirty Kanza ruclips.net/video/y4iPBB83zm0/видео.html
Kantdu Kanza in Texas June 2 2018 200 miles
Interesting, she had one chain ring and Si had 2! What happened to following your single ring passion?
RUclips normally shows me Ribble ads before GCN videos. For this one, it thinks I want lipstick. I really hope that’s a coincidence and not because of Katherine’s name in the description...
Jeepers 200 miles!!?? I'm having trepidations for an 80km gravel ride in July! Any hills in Kansas?
Flickerbrain there are enough. Lawrence, KS has a bunch.
do a youtube search for Dirty Kanza and have a video feast
It's going to be epic!
I have road bike
Planning'k
Geering'k
😂🤓
Sounds like Katherine is already a pretty decent cyclist and she seems fairly happy in front of a camera too, which is a lot harder than most people think. Time to expand the female GCN presenter team methinks...
#1 - Buy a hardtail mountain bike.
/list
Is that a front derailleur on Si's bike? How dare he take this ROAD bike off-road ;)
I don't even want to drive my car through Kansas.
holy crap katherine is cute
It looks Katherine has more FTP than Si.
#Katherine2ReplaceMatt
Sorry, Matt is irreplaceable... but I think she did a fine job here. Let's hear her laughter beforehand.
That goes without saying. But it would be a pretty long hashtag if it said #Katherine2TakeOverMattsIrreplaceablePosition
T.T my notifications failed me
Think you've found Matt's replacement.
More gravel less road cycling
4:14 did he just call her FAT?
Si looked like a girl and Kath looked like a boy
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.
Thanks for your top tips Nero!
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!
Thanks for those top tips Kenn!
loving having Katherine on the channel she has a really nice presence in front of the camera
Finally Simon breaks out the orbea terra, rather than his crocket.
he couldn't resist the front mech any longer!
Go Katherine... Think I'll do 200 miles on the road first.
Gravel riding takes a lot more prep work than road. I can run road tubeless, carry 1 spare tube, 2 bottles of water and a bit of snacks and be good to go. Gravel is easily 2x 3x that. You need stuff and the knowledge to do complete drivetrain bodges and hacks to keep going. Multiple tubes isn't a bad thing. A frame bag full to the brim with snacks and water bladder in addition to bottles. Your load up should be almost bike-packing amount of supplies. Like the video said, you are likely to be isolated, aid stops are sparse, you are unlikely to get help. It will be a long slow-ish rough ride, you need to be prepared to last long time and distance.
Thanks Smale Rider for those suggestions
Most gravel races are not unsupported 200 mile marathons. In fact most races in my area (Midwest, USA) are much shorter with 20 to 30 and 40 to 60 miles options. And they are not unsupported.
You rely on yourself you make it to any type of check point/feed station. Dk200 I think is every 50 miles. There is no support teams or rolling support. If something happens you're SOL, with exception of a sweeper vehicle for people that give up.
Foot ware is also important. If your feet are uncomfortable before the race you can always count on it to just keep keeping getting worse.
So Katherine, I know your name now (sorry for my last comment) Did you get chucked in at the deep end to get in front of the camera. I can't believe your first gravel event was the Daddy. I hope you didn't damage yourself riding 19hours, will you do it again?😁❤️
Katherine is so beautiful
More gravel....more endurance....more Katherine on GCN!
Cheers Ben!
I have trouble working out which bit was the paid promotion. Was it the bikes?
What gravel raves are held in uk ?
dat 3T, damn i want one, and damn i would have to sell some organs to afford one
Workswell bikes have a similar frame for a lot less money, check the WCB-R-146 frame.
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!!!!
First mention of Audax I've noticed on GCN. How about some videos on Audax and Randonneuring? Katherine's a seasoned rider and GCN is well located with the national champs, Bristol Audax Club right round the corner. Help bring Audax into the modern age and grow your audience. Maybe get Si on PBP or LEL?!
Hoping to be able to take part in the Dukes Weekender up in Aberfoyle in September. I was also hoping to enter Gritopia (June) and Granduro (September) events in Peebles but unfortunately getting the time off work is a point of contention.
Did Kate take part in this year's Dirty Reiver?
(Incidentally, has Jon warmed to the name "Gravel Bike" yet?)
Been looking at a gravel bike as an addition to the XC I'm currently riding. Ride a lot of urban and pavement, but enjoy the resistance from the 29 x 2.5 tires. #askGCN So I was looking at a Haanjo tero 56cm but it's seems the one I want is difficult to find because it's a year or two old, but the Haanjen tero is available in a XL model which is 56cm. Is there any difference in these two of the same frame size, other than gender marketing?
How useful do you think a ShockStop Seatpost or Stem would be on a long endurance gravel ride? I would love to see a segment on new products and how efficient they actually are.
one never regrets bringing a small hatchet and a couple 40oz malt liquor beverages , gavel is not about winning but about having fun
I’m heading out for a 125 Klm gravel ride soon and this has been a great video, thanks heaps
Good luck Katherine. Don't forget to do some skids!
More video's on gravel cycling please :)
a double century 200 miles is hard enough on the road. 200 miles mixed gravel is much tougher! Have fun and good luck. If you like that, Jeremy Power's Hundo in new england is also a fun ride with lots of gravel
woolfel Thanks, we are very excited!
I wouldn’t be able to finish dirty Kanza...I don’t think I’ll ever be able to
It's a tough race J T
a suggestiong for the gcn ( i know its not the gcn show ) instead of letting dan have a beer as a prize how about have a beer with dan
Robert Tracey we don't want to risk having no entries 😉
I am doing my first gravel race this Saturday..... in preparation for my first road race...... which is a 5 stage event. LMAO!
Awesome Justin, which race is it?
Global Cycling Network Baker City Cycling Classic www.bakercitycycling.org/BCCC/Home.html
More PLEASE!
Stay tuned!
Never done gravel myself, informative and entertaining none the less. Thanks GCN!
Hey Carl, maybe you will be inspired to tackle some gravel!? Cheers!
Global Cycling Network
Exactly what I need... an excuse to buy another bike ; )
shes a gravel guru but is only doing her first event ?
Yeah you can take that with a pinch of salt ;) - Katherine
Global Cycling Network I'll take it with a grain of gravel.
I wasn't trolling in anyway. I was just making sure I hadn't missed something or you's had made a mistake
Tires that can ride on gravel is a good starting point ;)
Yup, that will help!
Global Cycling Network Your Channel is the best for cycling related information. I think in a few weeks I became master at setting up my bikes from your channel.
Panaracer Gravel King, www.roadbikereview.com/reviews/best-gravel-road-tires-tested-part-1
Danfuerth Gillis Let us know how you get on!
Or Compass, Surly Knards, Schwalbe G-One Allround/Speed/Bite.
Katherine is more natural than Si lol
What is riding your bike fun ....... . Pat from Belgium 🚲👊
1st
Hi 👋
3rd
People starting sentences with “so”, drives me absolutely crazy.