Gravel Training - Top 3 training tips for a strong season
Although the start of the year brings on resolutions and goals, for us riders, it’s more about the start of a race season and the goals are inherently based on which races we want to do. With gravel growing and races get spicier (longer, harder, more elevation) each year, it’s important to start the season strong and focused.
As you begin your season, here are 3 Training Tips for a Strong Season (especially in your first ‘block’ of training)
Be consistent. Don’t start riding 8-10 hours if you haven’t been riding regularly over the holidays. Look back at your last 8 weeks and take an honest look at what you have done- the intensity and distance. Set out a schedule to be consistent and grow your long miles 20% each week.
Self care and recovery. The amount of time on the bike is hard on the body and being careful to repair and reset is important for your performance and your health. If you go out too hard, too fast without adequate rest you put your immune system at risk and this is not a good time to get sick. Ensure to have recovery rides and take rest days when needed. Eat fresh whole foods and drink lots of water during your ride and after your ride. Get a massage monthly or at least every two weeks. Do tissue work daily or weekly and add in yoga or stretching weekly. You want your body strong and mobile (not stiff and in pain). This will help with keeping you strong not just for your event but in your life.
Strength train. Add in two days of week of strength training especially during your base training - body weight exercises do well but also investing in some strength equipment at home can go a long way. The gravel races take a toll on your body and require a lot of total body effort and sustained effort. Strength training helps your body become durable and help you stay stronger longer.
Good luck in training and listen to your body.
Rock on!
Chi
