12-Week Intermediate Gravel Training Plan for 200 Miles
This 12-week plan prepares intermediate gravel cyclists for a 200-mile ultra gravel event using power and heart rate zones. It assumes you own a power meter and heart rate monitor, ride regularly on mixed surfaces, and have completed at least one gravel event of 100+ miles. The plan builds endurance through progressively longer mixed-surface rides, trains self-supported fueling at 60-90g carbs per hour, and develops the sustained power needed to keep moving for 12-16 hours on race day.
This plan assumes
Are you ready for this plan?
- Can ride continuously for 3+ hours on mixed terrain
- Have a power meter and heart rate monitor
- Know your current FTP (tested within the last 6 weeks)
- Have completed at least one gravel event of 100+ miles
- Can commit to 5-6 rides per week for 12 weeks
If you cannot ride for 3 hours on gravel comfortably or have not completed a 100-mile gravel event, start with a beginner plan to build your base first. Start here instead.
Plan overview
Rebuild aerobic endurance on mixed surfaces with long Zone 2 gravel rides. Introduce tempo blocks on dirt roads and practice self-supported nutrition on every ride over 2 hours.
8-10 hours/week
Extend long rides to 5+ hours on gravel. Add sweet spot and threshold intervals on mixed terrain. Practice race-day nutrition at 60-90g carbs per hour. Back-to-back weekend rides simulate ultra-distance fatigue.
10-12 hours/week
Highest quality sessions with ultra gravel simulations on mixed surface. Volume begins to taper but long ride reaches maximum duration. Practice full self-supported fueling and gear setup.
10-12 hours/week
Reduce volume by 40-50% while keeping two short, sharp sessions. Focus on sleep, nutrition prep, bike maintenance, and gear checks. You should feel restless by race day.
5-6 hours/week
Weekly structure
Training zones
This plan uses power zones (% of FTP) and heart rate zones (% of max HR) to guide effort. A power meter and heart rate monitor are required.
Power zones
| Zone | % FTP | RPE | Feel |
|---|---|---|---|
| Z1 Recovery | 0-55% FTP | 1-2 out of 10 | Extremely easy. No sensation of effort. Used only for recovery rides. |
| Z2 Endurance | 56-75% FTP | 3-4 out of 10 | Comfortable, sustainable effort. You could maintain this for hours on gravel. |
| Z3 Tempo | 76-90% FTP | 5-6 out of 10 | Moderately hard. Sustainable for 30-60 minutes but requires concentration. |
| Z4 Threshold | 91-105% FTP | 7-8 out of 10 | Hard. Sustainable for 20-40 minutes with focus. Speaking is difficult. |
| Z5 VO2max | 106-120% FTP | 8-9 out of 10 | Very hard. Maximum sustainable effort for 3-8 minutes. Legs and lungs burn. |
| Z6 Anaerobic Capacity | 121-150% FTP | 9-10 out of 10 | Maximum effort for 30 seconds to 2 minutes. Not sustainable. |
| Z7 Neuromuscular Power | 150%+ FTP | 10 out of 10 | All-out sprint for under 30 seconds. Pure explosive effort. |
Heart rate zones
| Zone | % Max HR | Feel |
|---|---|---|
| Z1 Recovery | 0-59% max HR | Extremely easy. No sensation of effort. Used only for recovery rides. |
| Z2 Endurance | 60-70% max HR | Comfortable, sustainable effort. You could maintain this for hours on gravel. |
| Z3 Tempo | 71-80% max HR | Moderately hard. Sustainable for 30-60 minutes but requires concentration. |
| Z4 Threshold | 81-90% max HR | Hard. Sustainable for 20-40 minutes with focus. Speaking is difficult. |
| Z5 VO2max | 91-100% max HR | Very hard. Maximum sustainable effort for 3-8 minutes. Legs and lungs burn. |
12-week training plan
| Day | Session | Duration |
|---|---|---|
| WEEK 1 | ||
| Mon | Rest | - |
| Tue | Gravel endurance + 3x8min tempo @ 76-90% FTP / 71-80% HR on dirt road | 80 min |
| Wed | Easy gravel endurance @ 56-75% FTP / 60-70% HR | 60 min |
| Thu | Gravel endurance + 2x10min tempo @ 76-90% FTP / 71-80% HR on mixed surface | 80 min |
| Fri | Rest | - |
| Sat | Long gravel ride @ 56-75% FTP / 60-70% HR, mixed terrain | 3h |
| Sun | Recovery spin @ 0-55% FTP / 0-59% HR | 45 min |
| WEEK 2 | ||
| Mon | Rest | - |
| Tue | Gravel endurance + 3x10min tempo @ 76-90% FTP / 71-80% HR | 85 min |
| Wed | Easy gravel endurance @ 56-75% FTP / 60-70% HR | 60 min |
| Thu | Gravel endurance + 2x12min tempo @ 76-90% FTP / 71-80% HR on gravel climb | 85 min |
| Fri | Rest | - |
| Sat | Long gravel ride @ 56-75% FTP / 60-70% HR, practice eating 60g carbs/hr | 3h 30min |
| Sun | Recovery spin @ 0-55% FTP / 0-59% HR | 50 min |
| WEEK 3 | ||
| Mon | Rest | - |
| Tue | Gravel endurance + 3x12min tempo @ 76-90% FTP / 71-80% HR | 90 min |
| Wed | Easy gravel endurance @ 56-75% FTP / 60-70% HR | 60 min |
| Thu | Gravel endurance + 2x15min tempo @ 76-90% FTP / 71-80% HR on mixed surface | 90 min |
| Fri | Easy spin @ 56-75% FTP / 60-70% HR | 45 min |
| Sat | Long gravel ride @ 56-75% FTP / 60-70% HR, self-supported nutrition practice | 3h 45min |
| Sun | Recovery spin @ 0-55% FTP / 0-59% HR | 50 min |
| WEEK 4 | ||
| Mon | Rest | - |
| Tue | Gravel endurance + 2x15min sweet spot @ 88-93% FTP / 71-80% HR on dirt road | 90 min |
| Wed | Easy gravel endurance @ 56-75% FTP / 60-70% HR | 60 min |
| Thu | Gravel endurance + 2x12min threshold @ 91-105% FTP / 81-90% HR on gravel climb | 85 min |
| Fri | Easy spin @ 56-75% FTP / 60-70% HR | 45 min |
| Sat | Long gravel ride @ 56-75% FTP / 60-70% HR with tempo finish @ 76-90% FTP / 71-80% HR | 4h |
| Sun | Recovery spin @ 0-55% FTP / 0-59% HR | 50 min |
| WEEK 5 | ||
| Mon | Rest | - |
| Tue | Gravel endurance + 3x15min sweet spot @ 88-93% FTP / 71-80% HR | 95 min |
| Wed | Easy gravel endurance @ 56-75% FTP / 60-70% HR | 60 min |
| Thu | Gravel endurance + 2x15min threshold @ 91-105% FTP / 81-90% HR | 90 min |
| Fri | Easy spin @ 56-75% FTP / 60-70% HR | 45 min |
| Sat | Long gravel ride @ 56-75% FTP / 60-70% HR, 60-90g carbs/hr practice | 4h 30min |
| Sun | Recovery spin @ 0-55% FTP / 0-59% HR | 50 min |
| WEEK 6 | ||
| Mon | Rest | - |
| Tue | Gravel endurance + 3x15min sweet spot @ 88-93% FTP / 71-80% HR on mixed surface | 95 min |
| Wed | Easy gravel endurance @ 56-75% FTP / 60-70% HR | 60 min |
| Thu | Gravel endurance + 2x20min threshold @ 91-105% FTP / 81-90% HR | 95 min |
| Fri | Easy spin @ 56-75% FTP / 60-70% HR | 45 min |
| Sat | Long gravel ride with race pace sections @ 76-85% FTP / 71-80% HR | 5h |
| Sun | Recovery spin @ 0-55% FTP / 0-59% HR | 55 min |
| WEEK 7 | ||
| Mon | Rest | - |
| Tue | Recovery week: easy gravel endurance @ 56-75% FTP / 60-70% HR | 60 min |
| Wed | Rest | - |
| Thu | Gravel endurance + 2x10min tempo @ 76-90% FTP / 71-80% HR | 70 min |
| Fri | Rest | - |
| Sat | Long gravel ride @ 56-75% FTP / 60-70% HR | 3h |
| Sun | Recovery spin @ 0-55% FTP / 0-59% HR | 40 min |
| WEEK 8 | ||
| Mon | Rest | - |
| Tue | Gravel endurance + 3x15min sweet spot @ 88-93% FTP / 71-80% HR | 95 min |
| Wed | Easy gravel endurance @ 56-75% FTP / 60-70% HR | 60 min |
| Thu | Gravel endurance + 2x20min threshold @ 91-105% FTP / 81-90% HR on gravel climb | 95 min |
| Fri | Easy spin @ 56-75% FTP / 60-70% HR | 45 min |
| Sat | Long gravel ride with race pace sections @ 76-85% FTP / 71-80% HR, 60-90g carbs/hr | 5h 30min |
| Sun | Recovery spin @ 0-55% FTP / 0-59% HR | 55 min |
| WEEK 9 | ||
| Mon | Rest | - |
| Tue | Gravel endurance + 2x20min sweet spot @ 88-93% FTP / 71-80% HR | 95 min |
| Wed | Easy gravel endurance @ 56-75% FTP / 60-70% HR | 60 min |
| Thu | Gravel race simulation: 2x30min @ 76-85% FTP / 71-80% HR on mixed surface | 100 min |
| Fri | Easy spin @ 56-75% FTP / 60-70% HR | 45 min |
| Sat | Long gravel ride with race nutrition rehearsal @ 56-75% FTP / 60-70% HR | 5h 30min |
| Sun | Recovery spin @ 0-55% FTP / 0-59% HR | 55 min |
| WEEK 10 | ||
| Mon | Rest | - |
| Tue | Gravel ultra simulation: 3x20min @ 76-85% FTP / 71-80% HR on mixed surface | 100 min |
| Wed | Easy gravel endurance @ 56-75% FTP / 60-70% HR | 60 min |
| Thu | Gravel endurance + 2x15min sweet spot @ 88-93% FTP / 71-80% HR | 85 min |
| Fri | Easy spin @ 56-75% FTP / 60-70% HR | 45 min |
| Sat | Long gravel ride, full race simulation @ 56-75% FTP / 60-70% HR with race nutrition | 6h |
| Sun | Recovery spin @ 0-55% FTP / 0-59% HR | 55 min |
| WEEK 11 | ||
| Mon | Rest | - |
| Tue | Gravel endurance + 2x15min threshold @ 91-105% FTP / 81-90% HR | 80 min |
| Wed | Easy gravel endurance @ 56-75% FTP / 60-70% HR | 50 min |
| Thu | Gravel endurance + 2x10min sweet spot @ 88-93% FTP / 71-80% HR | 75 min |
| Fri | Rest | - |
| Sat | Long gravel ride with pace rehearsal @ 76-85% FTP / 71-80% HR | 4h |
| Sun | Recovery spin @ 0-55% FTP / 0-59% HR | 45 min |
| WEEK 12 | ||
| Mon | Rest | - |
| Tue | Easy gravel endurance + 2x8min tempo @ 76-90% FTP / 71-80% HR | 55 min |
| Wed | Rest | - |
| Thu | Activation: 2x5min @ 91-105% FTP / 81-90% HR on gravel | 45 min |
| Fri | Rest | - |
| Sat | 200-Mile Gravel Race Day | 12-16h |
| Sun | Rest | - |
This plan is not personalized for you
This plan uses Power zones (% FTP) and HR zones (% max HR) effort guidance and assumes 8-12h/week of available training time. Here is what a generic plan cannot account for:
- All power targets are expressed as percentages of your FTP. If you have not tested your FTP recently, every interval target may be too easy or too hard for your actual fitness level. Test before starting the plan.
- Weekly volume ranges from 8 to 12 hours, but your real available time changes week to week. This plan cannot adjust when your schedule shifts.
- The recovery week is fixed at week 7 regardless of how your body is actually responding. You may need recovery sooner or later depending on your fatigue accumulation.
- If you miss a session, the plan does not recalibrate. You either fall behind or skip ahead, and both compromise the training progression.
- There is no feedback loop. This plan does not read your power data, sleep quality, or HRV to adjust intensity. An AI coach does this automatically every week.
- Terrain and surface conditions vary hugely between gravel routes. This plan cannot account for the specific demands of your target course.
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Week-by-week breakdown
Gravel aerobic foundation
Focus: Establish the 5-6 ride weekly structure on mixed surfaces. Long gravel ride reaches 3 hours. Practice eating on every ride over 2 hours.
Key session: Saturday long gravel ride: 3h at Zone 2 (56-75% FTP / 60-70% HR) on mixed terrain. Stay disciplined on power, no surges on loose surfaces.
What to feel: Every ride should feel controlled and comfortable. If you finish exhausted on gravel, you pushed too hard on the technical sections.
Avoid: Surging on gravel climbs above tempo. Keep power smooth and let the terrain dictate cadence, not effort.
Tempo on dirt
Focus: Extend tempo blocks to 10-12 minutes on gravel climbs. Long ride grows to 3h 30min with 60g carbs/hr nutrition practice.
Key session: Thursday: 2x12min tempo at 76-90% FTP / 71-80% HR on a gravel climb. Steady power output despite surface changes.
What to feel: Tempo should feel moderately hard but sustainable on gravel. You should hold power through loose sections without spiking.
Avoid: Letting power spike on gravel descents and loose corners. Smooth, consistent output is the goal.
Endurance extension
Focus: Tempo blocks reach 15 minutes. Long ride at 3h 45min with full self-supported nutrition practice. Introduce the sixth ride as an easy spin.
Key session: Saturday long gravel ride: 3h 45min at Zone 2 with self-supported nutrition. Carry all your food, practice eating every 20-30 minutes.
What to feel: The long ride should feel like a solid gravel day out. If you bonk or run out of food, your nutrition plan needs adjustment.
Avoid: Not carrying enough food for training rides. On race day you need 60-90g carbs per hour for 12-16 hours. Practice the full load now.
Sweet spot on gravel
Focus: First sweet spot intervals at 88-93% FTP on dirt roads. First threshold intervals on gravel climbs. Long ride hits 4 hours with a tempo finish.
Key session: Tuesday: 2x15min sweet spot at 88-93% FTP / 71-80% HR on a dirt road. This is the upper end of sustainable effort on gravel.
What to feel: Sweet spot on gravel is harder than on pavement due to surface resistance. If you cannot hold power, drop 3-5% and build up.
Avoid: Confusing sweet spot with threshold on gravel. The loose surface adds resistance, so perceived effort is higher than on road.
Threshold on mixed terrain
Focus: Threshold intervals extend to 15 minutes. Sweet spot blocks at 3x15min. Long ride reaches 4h 30min with nutrition at 60-90g carbs/hr.
Key session: Thursday: 2x15min threshold at 91-105% FTP / 81-90% HR on a gravel climb. This is the ceiling effort for sustained pushes.
What to feel: Threshold on gravel climbs should feel genuinely hard. Speaking is difficult. You can sustain this for 20-40 minutes with full focus.
Avoid: Going above 105% FTP during threshold intervals. On gravel climbs, the temptation to push harder is real, but that crosses into VO2max territory.
Ultra pace practice
Focus: Long ride reaches 5 hours with race pace sections at 76-85% FTP on mixed surface. Threshold intervals extend to 20 minutes.
Key session: Saturday: 5h gravel ride with 3x20min at race pace (76-85% FTP / 71-80% HR). Practice holding steady effort through surface transitions.
What to feel: Race pace on gravel should feel like controlled tempo. Sustainable for the full 200 miles if nutrition and pacing are dialed.
Avoid: Riding race pace sections above 85% FTP on gravel. That is threshold territory and will deplete you before mile 120.
Recovery week
Focus: Reduce volume by 40%. Easy rides only with a short tempo session. Let your body absorb 6 weeks of gravel-specific training.
Key session: Thursday: easy gravel ride with 2x10min tempo at 76-90% FTP / 71-80% HR. Just enough to stay sharp without adding fatigue.
What to feel: Fresh, motivated, and slightly restless by Saturday. If you still feel tired, take an extra rest day.
Avoid: Panicking about losing fitness during recovery week. You are not losing fitness. You are absorbing it.
Final build
Focus: Return to high volume. Longest sweet spot and threshold blocks of the plan. Long ride reaches 5h 30min with full race nutrition rehearsal.
Key session: Saturday: 5h 30min gravel ride with 4x20min at race pace (76-85% FTP / 71-80% HR), eating 60-90g carbs/hr throughout.
What to feel: Strong and confident on gravel. The race pace sections should feel controlled and repeatable even at hour 4.
Avoid: Going harder than race pace because you feel strong after recovery week. Save the extra energy for race day.
Race simulation
Focus: Full race simulation day: 2x30min at race pace on mixed surface. Long ride at 5h 30min with complete race-day nutrition protocol.
Key session: Thursday: gravel race simulation, 2x30min at 76-85% FTP / 71-80% HR with 10min recovery. Hold perfectly even power through surface changes.
What to feel: The simulation should feel hard but doable. If you can hold power for both blocks on gravel, your fitness is there.
Avoid: Treating the race simulation as a time trial. It is a pacing exercise, not a max effort.
Ultra gravel simulation
Focus: Longest ride of the plan at 6 hours on gravel. Full self-supported nutrition and gear rehearsal. This is your dress rehearsal.
Key session: Saturday: 6h gravel ride with full race nutrition (60-90g carbs/hr), carrying all gear you plan to race with. Ride the full duration at Zone 2 with race pace sections.
What to feel: Tired but not destroyed. You should finish knowing you could have gone further. That confidence is what carries you through 200 miles.
Avoid: Trying to ride the full 200 miles in training. The peak ride is 6 hours, not 12-16. The taper and race-day adrenaline cover the gap.
Sharpening
Focus: Volume drops but intensity stays. Shorter threshold intervals keep the engine sharp. Long ride reduces to 4 hours with pace rehearsal.
Key session: Saturday: 4h gravel ride with the last 60min at race pace (76-85% FTP / 71-80% HR). Your final long effort before race week.
What to feel: Sharp, efficient, and eager. Rides feel easier at the same power on gravel. The taper is working.
Avoid: Adding extra intensity because you feel good. The taper makes you feel strong. Channel that energy into race day.
Race week
Focus: Two short rides to stay loose. Tuesday easy gravel tempo, Thursday activation. Saturday is race day.
Key session: Saturday: 200-mile gravel race day. Start at Zone 2, settle into race pace by mile 20, eat 60-90g carbs/hr from minute 20, and ride your own race.
What to feel: Restless, eager, and slightly nervous. If you feel like you are losing fitness, that is the taper talking. Trust the 11 weeks of work behind you.
Avoid: Going out too fast in the first 30 miles. Ultra gravel pacing is everything. Start conservative, survive the middle, finish strong.
Fueling your training
Ultra gravel nutrition is not optional. At intermediate intensity on mixed terrain, you burn 600-1000 calories per hour and your glycogen stores last approximately 90 minutes. Without a self-supported fueling strategy, you will bonk before mile 100.
🍌 Before rides
Eat a carb-rich meal 3 hours before longer rides. Aim for 100-150g of carbohydrates: rice, oatmeal, toast with honey, or pasta. For early morning rides, a smaller meal of 60-80g carbs 90 minutes before is sufficient. Avoid high-fat and high-fiber foods that slow digestion.
⚡ During rides (60-90g carbs/hr)
For rides over 90 minutes, aim for 60-90 grams of carbohydrates per hour from gels, bars, chews, or real food like rice cakes, dates, and nut butter wraps. Start eating at minute 20. On a 200-mile gravel event, you need 800-1400g of total carbs. Practice carrying and consuming this volume on every long training ride. Self-supported means you carry or plan every calorie.
🥛 After rides
Within 30 minutes of finishing, consume 1.2g of carbohydrates per kilogram of body weight plus 20-30g of protein. Good options: recovery shake, rice with chicken, chocolate milk, or yogurt with granola and fruit. After ultra-distance efforts, continue eating carb-rich meals for 24-48 hours to fully replenish glycogen.
💧 Hydration
Drink 500-750ml per hour depending on temperature and sweat rate. Use electrolyte mix in your bottles for all rides over 90 minutes. On gravel, access to water is limited, so carry enough between known refill points. Weigh yourself before and after long rides to calibrate your personal sweat rate.
🏁 Race day
Eat your pre-ride meal 3 hours before start. Plan for 12-16 hours on the bike and budget 60-90g carbs per hour. Know where resupply points are and what they serve. Carry backup nutrition in frame bags and jersey pockets. Never try new food on race day. Caffeine gels after hour 8 can provide a meaningful boost.
Gear checklist
Essential
Nice to have
5 mistakes that derail intermediate plans
Going out too fast in the first 30 miles
Ultra gravel pacing is about survival and consistency. If your average power in the first 2 hours exceeds your race pace target, you will pay for it after mile 120. The adrenaline of race day and the fresh legs make the first miles feel effortless.
✅ Fix: Set a power ceiling for the first hour: stay at or below 70% FTP regardless of how easy it feels. Settle into race pace (76-85% FTP) after the first 20 miles.
Not practicing self-supported nutrition during training
Your race-day fueling strategy (60-90g carbs/hr for 12-16 hours) must be rehearsed on every long ride over 3 hours. Gut tolerance is a trainable skill and carrying 3000+ calories requires practice.
✅ Fix: On every training ride over 3 hours, carry and consume the same foods at the same rate you plan for race day. By race day, your stomach should handle 60-90g carbs per hour without issues.
Ignoring terrain-specific power management
Gravel surfaces increase rolling resistance by 10-20% compared to pavement. Riding at the same power on gravel requires more energy and produces less speed. Loose climbs spike power if you are not careful.
✅ Fix: Practice holding steady power through surface transitions. Shift down early on loose climbs. Accept lower speed on gravel and focus on consistent power output.
Skipping the recovery week
Week 7 is a recovery week for a reason. Skipping it means arriving at the peak phase already fatigued, which defeats the purpose of the entire build block.
✅ Fix: Follow the recovery week exactly as written. You will come out of it stronger and sharper for the final build and peak.
Not scouting the course or studying the profile
A flat 200-mile gravel course and a mountainous one require completely different pacing and gear strategies. Knowing where the steep gravel climbs, water resupply, and technical sections are changes your entire race plan.
✅ Fix: Study the course profile and surface reports weeks before the race. Plan your power targets for climbs, your resupply stops, and your lighting needs for potential night riding.
Ride day tips
Pace by power, not by feel or speed
Set your cycling computer to display 10-second average power and stay within your race pace range (76-85% FTP / 71-80% HR) for the first half. Speed on gravel is meaningless because surface, wind, and gradient change constantly. Power is the only reliable metric.
Eat early, eat often, eat more than you think
Start eating at minute 20. Set a timer for every 20 minutes as a reminder. At 60-90g carbs per hour for 12-16 hours, you need 800-1400g of total carbs. By the time you feel hungry, you are already 30 minutes behind on fuel.
Manage your body before it manages you
On a 200-mile gravel ride, small issues become big problems. Apply chamois cream proactively. Adjust your position every hour. Stretch your back and neck at resupply stops. A 2-minute stop to fix a hotspot saves you from a DNF at mile 150.
Break the race into checkpoints mentally
Do not think about 200 miles. Think about the next resupply, the next 20 miles, the next climb. Mental fatigue is the biggest threat in ultra gravel. Chunking the distance into manageable segments keeps your head in the ride when your legs want to quit.
Why a personalized plan outperforms this one
This plan provides a solid framework for ultra gravel preparation. But a plan built from your actual power data, recovery metrics, and weekly schedule adapts to you instead of asking you to adapt to it.
| Aspect | This plan | Personalized plan |
|---|---|---|
| Power targets | All intervals based on generic % FTP ranges. Without a recent FTP test, targets may not match your actual fitness. | ✓ Intervals calibrated to your tested FTP, updated after every test and performance breakthrough. |
| Weekly volume | Fixed at 8-12 hours per week for every rider. | ✓ Adjusted to your real available hours, which can change week to week based on life and work. |
| Recovery timing | Recovery week fixed at week 7 regardless of fatigue. | ✓ Reads your HRV, sleep quality, and training load to prescribe recovery when your body needs it. |
| Terrain adaptation | Generic gravel sessions. Cannot account for your specific course demands. | ✓ Sessions matched to your target course profile, surface type, and elevation gain. |
| Missed sessions | Plan does not adjust. You fall behind or skip ahead. | ✓ Plan recalibrates the following week based on what you actually completed. |
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Intermediate gravel 200-mile training plan FAQ
Common questions about this 12-week intermediate gravel training plan for 200 miles.
Most intermediate riders complete 200 miles of gravel in 12 to 16 hours of riding time, depending on terrain and surface conditions. Including rest stops, plan for 14 to 18 hours total.
Lower than your road setup. For 40mm tires, start around 30-35 PSI and adjust based on terrain. Lower pressure improves comfort and traction but increases rolling resistance. Test on training rides.
Consider adding frame bags for nutrition storage, a top tube bag for accessibility, and wider tires (40-45mm) for comfort. A dropper post is helpful for technical descents when fatigued.
Eat on smooth sections or during brief stops. Liquid nutrition (gels mixed with water) is easier than solid food on rough surfaces. Practice eating while riding during every long training ride.
At least 50% of your long rides should be on gravel to develop surface-specific skills, grip awareness, and vibration tolerance. Road rides are fine for structured intervals.
Nutrition and mental resilience. The physical demands scale linearly but the mental challenge grows exponentially. After hour 8, your body wants to stop. Training your mind is as important as training your legs.