To prepare for Gravel Grind West “The Way “event on April 20th,
Get ready for a wild and wacky adventure on The Way route! It’s not a race; it’s more like a choose-your-own-adventure book but on a bike. Clocking in at around 110k, you’re looking at approximately 4 to 6 hours of non-stop fun… or maybe a bit of pit-stop snacking, who are we kidding?
Now, when we say “gravel or MTB bike works well,” we mean your grandpa’s rusty bike or that cool mountain bike you won at the office raffle. The more gears, the better, but hey, as long as it has wheels, it’s golden. And if you happen to own an MTB, that’s your VIP pass, especially when tackling sandy beaches. It’s like having a bike with built-in beach sandals – genius!
Get ready for a rollercoaster of terrains – we’re talking gravel roads, bog trails, maybe a bit of mud wrestling (bike-friendly, of course), and sandy stretches that’ll make you question your life choices. But fear not, because this isn’t the Tour Divide, and you don’t need to be a cycling superhero. If you can ride a bike without wobbling too much, you’re golden.
Now, about those river crossings. We’re not talking walk the plank style bridges; we’re talking about water, folks. Bring a few extra pairs of socks, because who doesn’t love squishy socks? It’s like a surprise foot spa in the great outdoors. You might not stay bone dry, but hey, it’s all part of the adventure, right?
So, gear up, bring your sense of humour, and let’s embark on The Way route – where river crossings are your spa day, sandy beaches are your catwalk, and your bike is your trusty steed on this epic non-race adventure! It’s time to pedal, paddle, and probably laugh a lot. 🚴♂️😄
Have yet to enter ? Register here: https://eventmaster.ie/event/2ElRi2qc0z
Time to get to work.
Work on a well-rounded training program that includes both cardiovascular fitness and strength training, with a focus on off-road conditions. Here’s a suggested training program:
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.
Equipment Preparation:
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.
