Explore exciting new terrain and improve your off-road skills with our indispensable gravel riding advice <\/p>

Gravel riding is a fast-growing, thrilling cycling discipline that requires different skills from both road cycling and mountain biking.<\/p>

Road cyclists will find gravel terrain more challenging than smoothly surfaced tarmac, while mountain bikers may feel ‘underbiked’ riding a drop-bar machine on trails. <\/p>

When you witness an expert gravelista climbing or descending a rock-strewn path without putting a foot down, you’ll marvel at how they do it. <\/p>

9 steps to success<\/h2>
When climbing, try to keep your weight as far back as possible, to increase grip and control. – Russell Burton \/ Our Media<\/figcaption><\/figure>
\u201cIf you\u2019ve not ridden off-road, then the best way to condition yourself for the rough stuff is to ride off road,\u201d says Josh Ibbett, the 2020 GBDURO champion.<\/p>
\u201cYour body will soon get used to the vibrations and you\u2019ll get stronger surprisingly quickly.\u201d<\/p>
But whether you want to explore the Peak District for pleasure, or test yourself in one of Britain\u2019s many organised gravel events<\/a> such as The Dirty Reiver<\/a>, it helps to do your homework.<\/p>
That\u2019s why we asked a team of experts to share some technical tips, kit upgrades, nutritional advice and training ideas to help you get set for the big switch.<\/p><\/div><\/div>
Stay loose<\/h3>
$\"Liam$
Flex your upper body when riding over bumps to absorb vibrations. – Scott Windsor \/ Our Media<\/figcaption><\/figure>
The first challenge for road cyclists is how to deal with the shock of riding on bumpy, shifting terrain. <\/p>
The secret is to relax. \u201cKeep your body as loose as the surface,\u201d says Richard Rollinson, a cycling coach at CPT Cycling.<\/p>
\u201cThe more you keep your upper body relaxed, the more grip you\u2019ll have over your front end.\u201d<\/p>
Gently flex your elbows so you \u2018flow\u2019 over the terrain. If you see any hazards ahead, make small, controlled micro-adjustments to your line.<\/p>
\u201cThe rest of your body tends to follow your head, so keep looking at the place you want to go, to help you stay balanced,\u201d adds Ibbett.<\/p><\/div><\/div>
Get the gearing<\/h3>
$\"Wide$
Choose a big cassette to provide easy climbing gears. – Scott Windsor \/ Our Media<\/figcaption><\/figure>
When venturing off-road, you need a wider range of gears.<\/p>
\u201cI have a single 42-tooth chainring and a 10-50t rear cassette, and this setup allows me to go anywhere, on any trail, without running out of big gears on the road,\u201d says Nick Craig, a gravel bike expert at Scott Bikes and a multiple British cyclocross and mountain bike champion.<\/p>
\u201cAnd a 1:1 ratio is helpful.\u201d<\/p>
A 1:1 gear ratio means that for every revolution of your cranks, your back wheel will also fully rotate once, giving you more balance and control on steep ascents.<\/p>
\u201cWith this setup, my second gear down is 42t, providing a perfect 1:1 ratio,\u201d says Craig. \u201cBut I can also rely on the 50t sprocket in an \u2018emergency\u2019 on steep climbs.\u201d<\/p><\/div><\/div>
Feel the pressure<\/h3>
$\"Male$
Tubeless gravel tyres enable you to go as low as 30psi for better grip and comfort. – Russell Burton \/ Our Media<\/figcaption><\/figure>
Gravel bikes<\/a> run tyres from 32mm to 50mm and wider in size so you can enjoy more grip and cushioning. A smooth tyre will roll better on roads, but a bumpier tread will add stability on trails. The choice is yours.<\/p>
The choice of tyre pressure<\/a> is a highly personal one, too.<\/p>
\u201cA lower pressure gives better grip but a higher chance of punctures,\u201d explains Ibbett.<\/p>
A standard gravel tyre<\/a> runs at 45-70psi. But if you switch to tubeless tyres<\/a>, you can ride at an even lower pressure, so your softer tyres can better \u2018grip\u2019 any uneven terrain.<\/p>
\u201cThe trick is to find the right balance,\u201d says Ibbett. \u201cPersonally, I go for 28psi.\u201d<\/p><\/div><\/div>
Speed up<\/h3>
$\"Male$
Remember that speed is your friend on unstable riding surfaces. – Russell Burton \/ Our Media<\/figcaption><\/figure>
Although it\u2019s very tempting to slow down out of caution, speed is your friend when you\u2019re riding on unstable gravel surfaces.<\/p>
\u201cIt gives you better momentum and brings more control when steering,\u201d says Craig.<\/p>
\u201cMomentum is what will keep your bike driving forwards and prevent your tyres slipping.\u201d<\/p>
On gravel trails, opt for a bigger gear and a lower cadence for extra control. On slippery trails, wet mud or sand, switch to a lower gear and a higher cadence to avoid slipping.<\/p><\/div><\/div>
Fuel up<\/h3>
$\"Gravel$
Gravel riding is slower than road cycling, but you burn lots of calories. – Scott Windsor \/ Our Media<\/figcaption><\/figure>
Gravel rides can be highly taxing on the body, so fuel up well.<\/p>
\u201c[For breakfast] I recommend porridge with 50:50 milk and water and some extra protein, such as almonds or fat-free Greek yoghurt, to fuel your muscles for the mileage and stabilise your blood sugar levels,\u201d says Craig.<\/p>
For a big day, add a second course of poached eggs on toast.<\/p><\/div><\/div>
On the rise<\/h3>
$\"Liam$
Where possible, try to stay seated on slippery climbs to retain traction. – Scott Windsor \/ Our Media<\/figcaption><\/figure>
One of the trickiest techniques to master is how to ride up slippery or gravel-covered slopes. \u201cThe key is body weight distribution,\u201d explains Ibbett.<\/p>
\u201cWhen climbing an off-road slope, you need as much grip on the rear tyre as possible. <\/p>
Get your body weight over the back wheel by sitting back on the saddle, with your hands on the hoods. <\/p>
“Also, select a gear that isn\u2019t too easy, to avoid spinning the rear wheel on loose surfaces.\u201d<\/p><\/div><\/div>
Back-up plan<\/h3>
$\"Spares$
Don’t forget your repair kit, because mechanicals are common off-road. – Scott Windsor \/ Our Media<\/figcaption><\/figure>
You don\u2019t need any fancy kit for gravel riding, but at the very least make sure you always carry some tyre levers<\/a>, tubeless tyre plugs, spare inner tubes and a multi-tool<\/a>.<\/p>
If you’re venturing into wild terrain, it\u2019s worth packing a chain tool<\/a> and a spare link, just in case.<\/p><\/div><\/div>
Take a brake<\/h3>
$\"Liam$
Go easy on the brakes to avoid skidding. – Scott Windsor \/ Our Media<\/figcaption><\/figure>
Disc brake rotors on gravel bikes tend to be the same size as on road bikes, but they’ll be smaller than on mountain bikes. So make sure you’re familiar with their power.<\/p>
Your front brake is more useful at speed, so try to use it more often and just feather your rear brake to help bring the bike under control.<\/p><\/div><\/div>
Slope style<\/h3>
$\"Male$
Move your weight back while descending by sitting towards the rear of the saddle. – Russell Burton \/ Our Media<\/figcaption><\/figure>
Riding downhill on a slippery gravel surface can be daunting, but again the secret is weight distribution.<\/p>
\u201cAs you start to feel gravity moving you forward, counteract this by moving back from your saddle,\u201d suggests Rollinson.<\/p>
Perching just above your saddle as you squat backwards enables you to make small shifts in balance to ensure you stay in control.<\/p><\/div><\/div><\/div><\/div>
Ultimate gravel sets<\/h2>
$\"Male$
Training for gravel riding can make it more fun, whether you’re competitive or not. – Russell Burton \/ Our Media<\/figcaption><\/figure>
Boost your power output on the grit and gravel with these targeted training sessions.<\/p>
The intensity you should aim to hit is based on your power and heart rate training zones<\/a>. While it’s best to train with both, you can just use a heart rate monitor<\/a> if you don’t have a power meter<\/a>. <\/p>
VO2 max session<\/h3>
Time:<\/strong> 70 minutes<\/p>
The benefits:<\/strong> Powering up slopes when you venture off-road can be hard on your heart and lungs.<\/p>
V02 max<\/a> work (sessions designed to improve your maximal oxygen uptake) will elevate your cardio-respiratory fitness and enhance your stamina for longer gravel rides.<\/p>
\u201cBy working just below your best power \u2013 close to your V02 max \u2013 you\u2019ll increase your chances of developing your power at V02 max,\u201d explains Rollinson. <\/p>
\u201cThis\u2019ll also improve your upper aerobic limit.\u201d<\/p>
Kit suggestion:<\/strong> \u201cInvest in a cadence sensor and aim for slightly higher gearing and a lower cadence to help stabilise your pedalling movement,\u201d suggests Rollinson.<\/p>
Nutrition:<\/strong> \u201cYou shouldn\u2019t need fuel during the ride itself, but as this is a higher-intensity workout, replace any electrolytes lost through sweat,\u201d says Rollinson.<\/p>
Warm-up:<\/strong> 5mins @ 30-56% Functional Threshold Power<\/a> (FTP) or 50-60% Maximum Heart Rate (HRM), easy spinning. <\/p>
Main sets:<\/strong> Start with 3x 90-sec efforts @ 105-120% FTP (90-100% HRM, very hard) with 3mins recovery @ 30-56% FTP (50-60% HRM).<\/p>
For the main set, do 4x 5mins @ 105-120% FTP (90-100% HRM) with 5mins rest @ 30-56% FTP (50-60% HRM) between each effort. <\/p>
In terms of Rating of Perceived Exertion<\/a>, these main set intervals should feel very hard, but below maximal, says Rollinson.<\/p>
Cool down:<\/strong> 10mins @ 56-76% FTP (60-70% HRM, a gentle pace).<\/p><\/div><\/div>
Rolling tempo<\/h3>
Time:<\/strong> 3 hours<\/p>
The benefits:<\/strong> Gravel adventures require short but sustained bursts of effort over what can be very challenging terrain \u2013 and it\u2019s absolutely the same when it comes to gravel races. Rolling tempo <\/a>drills will prepare you for racing. <\/p>
\u201cThese will help you to increase your effort when on the front of the group or move up through the bunch and then settle back into your rhythm again,\u201d says Rollinson.<\/p>
Kit suggestion:<\/strong> Because this is a longer session, set up an alert on your bike computer<\/a> to remind you to eat every 30mins.<\/p>
Nutrition:<\/strong> \u201cAim to consume 25g of carbs every half an hour,\u201d says Rollinson. <\/p>
\u201cGo for solid food like bars or rice cakes for the first hour or two, and then move onto energy gels later. <\/p>
“The solid food will give you longer-lasting energy and the fast-release gels will be more usable towards the end of your ride.\u201d<\/p>
Warm-up:<\/strong> 10mins @ 56-76% FTP (60-70% HRM).<\/p>
Main set:<\/strong> 7x 1min @ 105-120% FTP (90-100% HRM), with 10mins @ 76-88% FTP (70-80% HRM, which is a pace you\u2019re able to sustain for two hours) in between each one.<\/p>
Fully recover for 5mins @ 56-76% FTP (60-70% HRM) then do a second set.<\/p>
Cool down:<\/strong> 10mins @ 56-76% FTP (60-70% HRM).<\/p><\/div><\/div><\/div><\/div> <\/body><\/html>\n
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