You've Been Gravel Training All Wrong - Here's How To Do It Right!

[@davidbell2490]

Great episode guys, you nailed it on the nature of gravel racing and I really like the idea of simulation training rides. I've been doing gravel races since 2015 both in the mid west and mountain west and I'm an older racer (66) so I'll offer some tips from my experience. 1) Pacing and groups...for most age-groupers, you've got to watch burning a lot of early matches to "find a good group". My experience has been unless it's really flat, groups will break up on the rollers and climbs and you're own anyway. You've got to look at tying into a group opportunistically. If I'm in a group and it's saving some energy or getting me some recovery I may hang in a while, but I'll also be cautious about burning a lot of matches to bridge up or stay in a group that's taking me into the red. As you guys said, it's about highest sustained power, but not a lot of time over threshold. My power curve is pretty flat so I'm not going to last long over threshold in any case, so it's question of finding and holding that right groove. 2) Hydration...for me a pack is the way to go. I tend to sweat a lot and it is variable by temperature. So separating fueling from hydration is the way to go. I've taken on 6L of water in a 6:30 race and that would be hard to fueling right if that was fuel as well as water. 3) Fuel....I've found that going higher carb really makes a difference at the end of these long races. I think part of it is making sure the brain has enough carbs to function well even when everything else is depleted. I did the SBT Black this year in 8:40, and while it was hard, I wouldn't call it a total sufferfest. Cramping was the limiter, as I was trying to go hard, but backing off just a bit when the cramps were coming on. RPE is mental and your brain likes carbs and can tell when they're low. I think keeping the carbs up helps the mental game. I mix 100gm/hr for these races, but use something less as you can't always get it in. I keep it simple by dumping the number of gels needed to get to that 100gm/hr in a clear bottle, adding some water so it flows better and marking lines on the side of the bottle for how much I should drink down each hour. A regular bottle is usually good for 6-7 hours. I take something every 20 minutes and then level up hourly. It can get pretty sticky, but it's simple and you don't have to mess around with any packaging. I'm a boring eater so palate fatigue doesn't bother me, and using nearly pure sugar works best for me. Thanks for tips on the simulation ride. I'll definitely add them to my program this year.

[@gregmorrison7320]

Thanks guys, some great insight, never used a power meter or done an FTP test but won a few 5 hour plus gravel races so must be doing something right, listening to this has inspired me, thanks again from NZ.

[@FasCatCoaching]

Thanks for listening! Sounds like your 5 hour power is 💪💪

[@steveridzon7618]

Liked the nutrition segment. I set my computer to remind me to drink every 15 minutes and take in a gel every 45 minutes. I also use Flow Formula, and it's been a game changer. Great pod cast, guys.

[@FasCatCoaching]

awesome, we have an entire on the bike nutrition episode coming up!

[@richardmiddleton7770]

It's like the Marathon of bike racing! So healthy! 😆

[@GummeeH3]

Mtn Dew and a Snickers. Best snack EVAR during a long ride. AMHIK Also very easy to find pretty much anywhere there's a C-store Used to be RC Cola and Moon Pies, but I left SW VA years ago and I haven't seen either since.

[@FasCatCoaching]

there are no C-stores in gravel racin' 😜

[@tonykonvalin9959]

Seems to be how the pro-peloton is going as it is full tilt from the start. Standard FTP may work to bridge a gap but you have to be there to have anything to bridge.

[@FasCatCoaching]

The world tour riders that are assigned to get in the break are throttling it. The GC guys can surf the peloton and once the break goes they're back to zone 2 for hours until the end

[@HydeMyJekyll]

I've never done a 5 hour power test. My current best is 270w, but that was after 4 hours at 300w followed by 1 hour of cooldown ride back to the car. 8 hours is 250w, but that's not really anything to write home about. Working on extending the 300w out to 6 hours.

[@FasCatCoaching]

depending on your power to weight ratio, 270 and 250 is SUPER legit. Look at your best races and the power from start to finish - those are the new gravel metrics to hon in on in your training!

[@HydeMyJekyll]

@@FasCatCoaching around 80kg, so not super light. I find myself lacking on the short punchy surges, but more at home just sitting down and steadily turning cranks. It blows my mind how strong the top riders are, truly some gifted athletes!

[@FasCatCoaching]

@@HydeMyJekyll do anaerobic work for the short punchy stuff (Zone 6 intervals) and Win in the Kitchen (weight loss meal plans) Are you on the FasCat App? The first month is free

[@gerrysecure5874]

As long as our FTP is sub 6.5W/kg we all are doing all wrong including wrong or too little pharma 😂

[@davewall7713]

Should you train when your hrv and resting hr are great but your sleep score is low as a master

[@FasCatCoaching]

we built that into the FasCat app by connecting your wearable data to our AI Coach (CoachCat) to analyze your sleep and HRV data. Every morning CoachCat will analyze will let you know! And of course, you can let CoachCat know how you are feeling and get custom workout recommendations based on your fatigue state

[@gerrysecure5874]

Intensity specifity is vastly overrated. First goal is optimal biological adaptation. Specifity is for immediate race preparation, mostly fine tuning, pacing, mental training.

[@FasCatCoaching]

this is 💯 race prep, especially in the intermediate 6 weeks prior to competition