Training for a 100-mile gravel race requires a unique approach. Unlike road cycling or mountain biking, gravel cycling presents riders with unpredictable terrain and various surface types, along with longer distances to cover. 

Whether you're an experienced cyclist or attempting your first gravel race, having a structured training plan is essential for success. In this guide, we'll share essential training strategies, effective workouts, and nutrition tips to prepare you for the challenges of racing on gravel. 

From building strength and endurance to implementing a 100-mile training plan, we have everything you need to achieve your goals.

Training for Gravel Cycling and Racing

Gravel and road racing require distinct training strategies due to their differing terrains, race formats, and physical demands. Gravel racing prioritizes adaptability and endurance in unpredictable conditions, whereas road cycling emphasizes precision, speed, and tactical execution.

Terrain and Equipment

Gravel racing is typically conducted on varied surfaces, including dirt, gravel, and singletrack, while road cycling primarily occurs on paved roads. Generally speaking, gravel bikes are designed with: 

• Wider tires

• A more relaxed geometry, and

• Additional gear mounts to enhance versatility.

In contrast, road bikes feature narrower tires (although this is changing), lightweight frames, and aggressive geometry to optimize speed.

Race Formats and Tactics

The race formats also vary significantly. Gravel racing generally involves long, endurance-focused events that are often self-supported, utilizing GPS navigation for course guidance. 

Road cycling, on the other hand, encompasses various formats, such as criteriums and stage races, with fully supported events featuring clear course markings. Gravel racing emphasizes independent pacing and nutrition management, while road cycling relies heavily on teamwork and tactical strategies, including drafting and operating within a peloton.

Physical Demands and Event Atmosphere  

The physical demands of each discipline differ as well. Gravel racing requires cyclists to be adaptable and enduring on diverse terrains, whereas road cycling focuses on sustained power and strategic bursts of speed. 

The atmosphere surrounding gravel racing tends to be more casual, often accompanied by festivals and social rides, while a more formal and structured environment generally characterizes road cycling.

Training Approaches

Given these differences, training for gravel racing and road cycling involves unique approaches tailored to their specific needs. 

• Gravel training emphasizes building endurance through long rides on mixed surfaces, which helps enhance handling skills and core strength. 

• Road cycling training focuses on structured intervals on smooth roads to improve efficiency and speed.

Training intensity also differs; gravel training prioritizes sustained efforts to manage energy effectively, while road cycling training incorporates high-intensity intervals to prepare for tactical scenarios encountered during races.

How Long does it take to Train for a Gravel Race?

How long you train depends on factors such as race distance, fitness, and intensity. It’s generally recommended to train at least three months prior to your race, focusing on endurance, bike handling skills, and race-specific preparation. For ultra-endurance events or beginners, start training four to six months in advance. 

Short Gravel Races (Under 50 miles)

Training Time: 8-12 weeks  

Focus: Build endurance for a few hours, improve bike handling, and include moderate-intensity intervals.  

Suitable For: Beginners or those with a basic fitness level.

Medium Gravel Races (50-100 miles)

Training Time: 12-16 weeks  

Focus: Develop long-distance endurance, maintain power output, and enhance climbing abilities. Simulate race conditions.  

Suitable For: Intermediate riders with some long-ride experience.

Long or Ultra-Endurance Races (100+ miles)

Training Time: 4-6 months  

Focus: Build extended endurance, self-sufficiency, and fueling strategies. Include long rides and interval workouts on mixed terrain.  

Suitable For: Advanced cyclists ready for iconic gravel events.

Remember, a structured training plan will help ensure you are well-prepared for your gravel cycling race, regardless of distance.

Your Training Zones

Like road cycling training, when training for gravel, you’ll want to utilize specific intensity zones to enhance endurance, speed, and overall fitness. These five zones are defined by percentages of your heart rate and power output. To learn more about heart rate training, take a look at our in-depth guide. To learn more about training with power, check out our comprehensive training guide. 

• Zone 1 (Recovery): This zone operates at 60-70% of the threshold heart rate - 50-59% of Threshold Power. It is designed for easy rides and recovery sessions, helping to build a solid aerobic foundation.

• Zone 2 (Endurance): Operating at 71-80% of the threshold heart rate - 60% to 80% of threshold power. This zone focuses on improving aerobic capacity and fat utilization, making it ideal for longer rides.

• Zone 3 (Tempo): In this zone, cyclists train at 81-90% of the threshold heart rate -  81% and 90% of threshold power. This is often referred to as the "sweet spot," as it balances strength and stamina, allowing for sustained efforts.

• Zone 4 (Threshold): At 91-100% of the threshold heart rate - 91% to 105% of threshold power. This zone is targeted for hard intervals aimed at enhancing high-intensity endurance.

Zone 5 (VO2 Max): Exceeding 101% of the threshold heart rate - 105% to max power. This zone is used for intense, short intervals that enhance speed and high effort tolerance.

**RPE** | **COLOR** | **HR% OF THRESHOLD** | **POWER % OF THRESHOLD** | **FEELING**

---------|-----------|----------------------|--------------------------|----------------------------------------------------------------------------------------------------------------------

2-3 | GREY | 60-70% | 50-59 | Light - Feels like you can maintain

4-6 | BLUE | 71-80% | 60-80 | Moderate - Feels like you can continue for hours. Breaking more heavily, but can still hold a (short) conversation.

7-8 | GREEN | 81-90% | 81-90 | Vigorous - Close to becoming uncomfortable. Short of breath, can speak only a sentence.

9 | YELLOW | 91-100% | 91-105 | Very Hard - Very difficult to maintain exercise intensity. Breathing very hard and can only speak a single word.

10 | RED | 101%-MAX | 105-MAX | Maximum effort - Feels almost impossible to keep going. Completely out of breath, unable to talk.

By training within these specific zones, you can effectively manage your workout intensity, prevent overtraining, and maximize your performance in the saddle.

Essential Gravel Cycling Techniques

Gravel cycling blends aspects of both road and mountain biking, making it essential for cyclists to adopt specific techniques to ensure optimal performance and safety. Below are five key strategies to consider:

1. Body Positioning

• Neutral Position: Hold the handlebars with slightly bent elbows and center your weight for shock absorption.

• Ready Position: Rise off the saddle on rough terrain to allow the bike to move below you.

• Weight Shifting: Shift forward while climbing for traction and backward while descending for control. 

2. Cornering on Loose Surfaces

• Brake before entering turns, keeping your weight centered or slightly back.

• Look through the turn and lean the bike more than your body.

3. Climbing Gravel Hills

• Stay seated to maximize rear-wheel traction.

• Use a lower gear for a smooth spin and choose stable paths.

4. Descending on Gravel

• Maintain a relaxed grip and use feather braking to prevent wheel lock-up.

• Look ahead to anticipate changes in terrain.

5. Line Selection

• Choose the smoothest path, avoiding deep sand and loose rocks. 

In addition to practicing these techniques outdoors, we also strongly recommend incorporating indoor training into your overall program. This gives you an uninterrupted training environment where you can focus on disciplined workouts.

Building Strength for Gravel Cycling

Building strength on the bike is critical for gravel cycling, improving your ability to handle climbs, maintain endurance, and navigate technical terrain. Here are four excellent strategies to improve your performance in the saddle. 

If you'd like to learn more about cycling strength training, take a look at our comprehensive guide. 

1. Hill Repeats

Purpose: Build leg strength and power.

Method: Climb a moderate to steep hill at 80–90% effort for 3–5 minutes; recover on the descent.

Recommendation: 1–2 sessions per week, increasing repeats gradually.

2. Low Cadence Intervals

Purpose: Enhance muscular endurance.

Method: Ride at 60–70 RPM in a higher gear for 5–10 minutes at a steady effort (Zone 3 or 4).

Recommendation: 1–2 times per week, with 3–6 intervals each session.

3. Sprint Intervals

Purpose: Enhance explosive power.

Method: Sprint for 10–20 seconds at max effort, then recover for 1–2 minutes. Repeat 6–10 times.

Variation: Include sprints on loose gravel.

4. Core and Upper Body Strength

Purpose: Improve stability on rough terrain.

Method: Include planks, push-ups, and kettlebell swings in your routine, aiming for 2–3 sessions weekly.

On the Bike: Ride on rough surfaces to strengthen grip and shoulders.

Incorporate these workouts with regular gravel riding to boost strength and stamina for tackling any trail.

Getting Cycling Recovery Right

Recovery is crucial in gravel cycling, significantly impacting both your performance and longevity in the saddle. Three key benefits of recovery include:

• Muscle Repair: Recovery helps heal and strengthen muscle fibers.

• Energy Replenishment: It restores glycogen levels, which are vital for energy during rides.

• Injury Prevention: Proper recovery reduces the risk of injuries by preparing the body for future training sessions.

After intense training, you need sufficient recovery time to rebuild muscle and replenish energy stores. This process allows you to adapt to physical demands, resulting in improvements in speed, endurance, and strength. Neglecting recovery or proper nutrition can lead to fatigue and reduced performance.

By prioritizing recovery, you can maintain a consistent training routine, promote long-term progress, and achieve your cycling goals.

How to Handle Race Nutrition

Nutrition is essential for preparing, performing, and recovering from a 100-mile gravel race. A strategic fueling approach helps maintain energy, avoid fatigue, and optimize performance. To learn more about nutrition, take a look at our comprehensive article on cycling and nutrition. 

Pre-Race Nutrition

• Carbohydrate Loading: Increase carbs to 7–10 g/kg of body weight 2–3 days before the race with options like pasta and fruits.

• Hydration: Drink plenty of fluids, including electrolyte drinks.

• Pre-Race Meal: High-carb, moderate-protein meal 3–4 hours before (e.g., oatmeal with banana).

• Pre-Race Snack: Small snack 30–60 minutes before, like an energy gel or banana.

Nutrition During the Race

• Carbohydrate Intake: 30–90 grams per hour from gels, chews, or drink mixes.

• Hydration: 16–32 ounces of fluid per hour with electrolyte drinks (400–800 mg of sodium recommended)

• Electrolytes: Consume every 1–2 hours to prevent cramping.

• Fueling Strategy: Eat or drink every 20–30 minutes and practice during training.

Post-Race Nutrition

• Immediate Recovery: Snack with a 3:1 ratio of carbs to protein within 30 minutes (e.g., chocolate milk)

• Balanced Meal: Within 2 hours, eat a meal with carbs, protein, and healthy fats (e.g., chicken with quinoa).

• Rehydration: Continue drinking fluids to replenish hydration.

Nutritional Feeding Guide

**Timing** | **Nutrition** | **Fluids**

----------------------------|---------------------------------------|-------------------------------

Pre-Race (3-4 hours) | Oatmeal with banana and honey | Water or electrolyte drink

Pre-Race (30-60 min) | Energy gel or rice cake | Small sip of water

Every Hour During Race | 30-90 g carbs (gel, bar, drink) | 16-32 ox of electrolyte drink

Midway (Optional) | Small solid food (e.g. sandwich bite) | Refill bottles at aid station

Post-Race (Within 30 min) | Recovery shake or chocolate milk | Water

Post-Race (Within 2 hours) | Balanced meal (carbs, protein, fat) | Water or electrolyte drink

Measuring your Progress

To determine your Functional Threshold Power (FTP), try one of our FTP tests for both aerobic and anaerobic thresholds. Alternatively, you can perform a DIY 20-minute time trial by calculating your average power output during the trial and then multiplying that number by 0.95 to estimate your FTP.

Reassess your Functional Threshold Power (FTP) every 4 to 6 weeks to monitor your fitness progress. Always use the same testing method for consistency. An increasing FTP indicates improvements in endurance and power. Compare your current results with those from past tests to evaluate the effectiveness of your training plan. 

Additionally, pair your FTP results with other metrics, such as heart rate or perceived exertion, to gain a more comprehensive understanding of your performance. Regular testing and tracking of your FTP allows you to:

• Measure progress objectively

• Identify strengths and weaknesses, and

• Stay motivated by witnessing tangible improvements over time

For optimal results with the JOIN FTP calculator, select a straight, gradual uphill route that has minimal turns and calm weather conditions to avoid crosswinds. If you don’t have access to a smart trainer at home, you can calculate your FTP by using our FTP calculator.

Don’t Forget to Taper

Tapering is a critical strategy in the final days leading up to a gravel race. Its purpose is to reduce your training load, allowing for rest and preparation. By this stage, your fitness level has already been established, so the primary objective shifts to minimizing fatigue. 

This can be achieved by tapering different aspects of your training, such as:

• Volume

• Intensity

• Frequency

By allowing your body to recover during this phase, you can maintain peak fitness and perform at your best on race day.

Personalizing your Training Plan

Customizing your gravel cycling training program is important to align with your goals, fitness level, and schedule. Here are three strategies to personalize your plan:

1. Adapt to Your Schedule

Struggling to fit training into your packed schedule? The JOIN cycling app has you covered! With its adaptive planning, JOIN adjusts your workouts whenever life gets in the way, keeping you motivated and on track. Try JOIN for free and train smarter, not harder.

JOIN training plans seamlessly fit into your weekly routine. Prioritize key workouts, such as: Intervals and Long rides. When you have more free time, switch to shorter, more intense sessions during busier periods.

2. Target Weaknesses  

Identify areas that need improvement (such as climbing, sprinting, or endurance) and adjust your training to include specific drills that address those weaknesses.

3. Adjust Training Zones

Make sure that your training zones (e.g., Zone 2 for endurance or Zone 4 for threshold intervals) correspond to your current fitness level. JOIN regularly reassesses your zones to reflect your improvements.

Gravel Training Workouts

Preparing for your first gravel 100-mile race is an exciting yet challenging endeavor. With a wealth of information and numerous strategies for improvement, it's important to have a structured training plan to effectively guide your progress. 

The three workouts outlined below are designed to help you maximize your potential for your upcoming gravel event. Discover over 400 workouts tailored to your training needs on the JOIN cycling app. Start building your perfect plan today.

1. 3 Min Strength; 2 Min Threshold

This workout is ideal for gravel riders, focusing on strength endurance and cadence adaptability.

Strength Endurance Development

The 5x 3-minute intervals at 60 RPM build leg strength, which is critical for tackling long climbs and technical terrain. This low-cadence effort enhances muscle resilience for sustained efforts on uneven surfaces.

Cadence Adaptability and Threshold Training

The 2-minute high-cadence intervals at threshold intensity improve your ability to quickly switch gears and improve cardiovascular efficiency, which is crucial for navigating varied terrain.

Active Recovery for Improved Efficiency

The 3-minute recovery intervals simulate the recovery needed during gravel rides, helping you transition smoothly from climbs to descents. This mix of strength, threshold, and cadence training prepares gravel riders for their unique challenges.

2. 5 x 1 Min Strength ; 3 x 10 Min Tempo

This workout is an excellent workout for gravel riders, focusing on two key elements: strength endurance for tough terrains and sustained tempo for long rides. It simulates challenging sections that require power and prepares you for the smooth, steady efforts needed on faster gravel stretches.  

1-Minute Strength Intervals

Low-cadence rides replicate the demands of steep climbs and soft gravel, engaging muscular endurance. Staying seated improves pedaling efficiency, reducing wasted energy on uneven surfaces. Builds leg strength for tackling long, steep climbs.

10-Minute High-Cadence Tempo Blocks

Riding at 90–110 RPM maintains speed over rolling terrain, mimicking race conditions. Develops efficiency to pedal smoothly, conserving energy. Enhances endurance for hours of gravel riding.

3. 4 x 10 Min Tempo 

Gravel courses combine steady-state efforts and recovery periods, making them specific to the sport. Tempo work and cadence training help build the endurance needed for long climbs, rolling terrain, and maintaining speed on flats.

Sustained Effort Training & Cadence Efficiency

Gravel riding requires consistent power over various terrains. 10-minute tempo intervals build stamina and mental focus for these efforts. A cadence of around 90 RPM fosters smooth pedaling, reduces fatigue, and conserves energy on long rides, improving adaptability to varying gravel conditions.

Aerobic Development & Recovery Simulation

Tempo riding improves aerobic capacity without excessive fatigue, allowing longer rides and faster recovery during races. The 5-minute recovery periods replicate real riding scenarios, enabling you to recover before tackling the next challenging stretch.

Create Your Gravel Training Plan

Unlock your full gravel riding potential with an adaptive training plan! Whether you're a "Weekend Warrior" or competing in a 100-mile gravel race, JOIN tailors your plan to fit your fitness level, goals, and schedule, adjusting daily based on your progress. 

Say goodbye to "cookie-cutter" routines and hi to a training program that grows with you.

With JOIN's Readiness feature, you'll stay on top of your recovery and performance, ensuring smarter training and fewer injuries. 

Try JOIN for free now; simply sync your Garmin or Wahoo account, and let JOIN guide you to peak performance on any terrain.