To prepare for Gravel Grind West “The Way “event on April 20th,
Build Cardiovascular Endurance:
Long Rides: Include one long ride each week, gradually increasing the distance over the weeks leading up to the event. Focus on maintaining a steady pace.
Interval Training: Incorporate interval training to simulate the varied terrain of a gravel event. Include short bursts of high-intensity effort followed by periods of recovery.
Improve Strength and Power:
Hill Repeats: Find hilly terrain to practice climbing. Include hill repeats to build leg strength and endurance.
Strength Training: Add strength training sessions to your routine, focusing on the muscles used in cycling. Include squats, lunges, and core exercises.
Practice Gravel Riding:
Off-road Sessions: Incorporate off-road or gravel riding into your training to get accustomed to the specific demands of the terrain. This will also help improve bike handling skills.
Technical Skills: Work on technical skills such as cornering, descending, and riding on uneven surfaces.
Simulate Event Conditions:
Back-to-Back Rides: Occasionally schedule back-to-back long rides to simulate the fatigue you’ll experience during the event.
Nutrition and Hydration: Practice your nutrition and hydration strategy during longer rides to ensure you have an effective plan for race day.
Rest and Recovery:
Rest Days: Include rest days in your training schedule to allow your body to recover.
Sleep: Prioritize adequate sleep to support recovery and performance.
Bike Maintenance: Ensure your bike is in optimal condition for off-road riding. Check tires, brakes, and all components regularly.
Gear Testing: Use training rides to test your race-day gear, including nutrition, clothing, and any other equipment you plan to use.
Remember to listen to your body and make adjustments to your training plan based on how you’re feeling. Consulting with a coach or experienced cyclist for personalized advice can also be beneficial. Lastly, make sure to taper your training in the week leading up to the event to ensure you are well-rested and ready for the challenge.