Your road to the start line: everything you need to know to get ready for race week
By Ian Martin (Coach One)
With 7 days, 850km and 11,000m of climbing on gravel roads, traversing the remote landscapes of the Eastern Cape South Africa, Nedbank Gravel Burn is set to test riders’ endurance and resolve. While many experienced riders have the confidence that they’d cope with the physical challenge, they’d still dedicate at least 3 months of focused training for the event. For those who are tackling a week-long stage race for the first time, it makes sense to start further out.
Most importantly, there’s so much more to the Nedbank Gravel Burn than just the days, the distances and the elevation – it’s a journey through spectacular landscapes and a celebration of a community spirit that makes gravel special. 26 October may seem a long way off, but somehow, in today’s busy world, it’ll come sooner than you think! That’s why we’re working with experts in their field, including Ian Martin from Coach One, to offer insights and advice to all our registered riders, whether you’re chasing the podium or taking it steady to soak it all up, the better prepared you are, the deeper the experience.
From training and gear to nutrition, here’s what Ian suggests to help make it all count come race week.
Learn the course
The route has a mix of wide gravel roads and narrower paths, descents and climbs and one or two rough sections. You’ll find fast sections, loose surfaces and steep climbs. It’s worth casting an eye over the route details early on, so you know what you’re in for. Understanding what’s in store each day is essential for effective pacing and energy management throughout the race. Nearer race day, we will post more details on individual stages. For now, check out our route page. Also, keep in mind that the weather can play a major role in how each stage plays out, so be ready to adapt. Generally, temperatures vary between cool nights and hot days. Average temperatures in October (high / low): Knysna: 24°C / 14°C; Graaff Reinet: 29°C / 10°C; Shamwari: 25°C / 13°C.
Gear up, and down
This deserves a story all on its own. For now we’ll focus on the bike. Selecting the right specs can dramatically shape your race week experience. If you haven’t already, invest in a gravel bike with clearance to accommodate tyres no narrower than 42mm (45mm tyre width is our recommendation – the sweet spot that balances compliance, grip, robustness and rolling resistance). A tubeless setup is essential, and opt for a tyre model with extra protection.
In terms of gear ratios, ‘modern’ gravel bikes on the market today strike a good balance between speed and a wide range, to match the highly varied terrain you’ll encounter at the race. You won’t need as big a top end gear as Jasper Stuyven unless you’re challenging for the win, so rather substitute that for a bail-out gear, for deep into race week, on stage 5, with the final 14km climb ramping up to gradients of well over 10% in the last 5km. On our Trial Burn test rides we found a 40T front chainring paired with a 10-50T cassette to be more than adequate.
Eat to train and train to eat
Never underestimate the role that nutrition plays in your preparation. Focusing on your nutrition now, in the build up to the race, will start to shape your mindset and train your system to absorb the fuel your body requires to enjoy the race to the fullest. As vitally important as appropriate fueling for training is, it’s equally important to get your body ready for the level of intake you’ll be experiencing during race week.
- During intense training blocks, focusing on carbohydrate-rich meals maximises glycogen stores and keeps you energised and helps stave off fatigue.
- Practice your race-day nutrition strategy during your training rides to ensure your stomach can tolerate the heavy influx of carbohydrates without any discomfort – during each session, aim to take in 60-90g of carbohydrates per hour.
Mix it up
Planning and consistency in your training is key. Looking at the sheer volume of training required might seem intimidating, so break it down into ‘manageable’ sections – that will go a long way to staying on track.
Put together a structured training plan that focuses on endurance, strength, technical skills and recovery. This should feature:
- Long (3h+ rides on gravel to improve stamina and prepare your body for the distances).
- Tempo rides (mid-level efforts build your ‘engine’ for long stretches of open roads, in your aerobic zone, at race pace)
- Higher-intensity interval training (to sharpen your fitness and improve climbing capabilities)
- Bunch riding (to build confidence and skill riding and cooperating in a group)
- Sessions on mixed terrains to build confidence and adaptability (ensuring you feel prepared and at ease when faced with unpredictable race conditions).
- Rest (to allow your body time to adapt).
Get with the programme
Treat the above advice as just a guide. No generic training programme can replace the value you’ll get from partnering with a dedicated coach. A tailored and personalised training plan will build on your unique strengths, address weaknesses and make sure of a systematic progression to peak physical condition, just in time for the race. Beyond fitness, a coach will help navigate setbacks, avoid overtraining, maintain motivation and even guide you through effective pacing strategies, nutritional guidance, and techniques for mental preparation – all critical components for success (whatever that looks like for you). Any rider, from novices to Lachlan Morton, will enhance their race performance and overall experience with a coach’s guidance – from developing foundational skills to fine-tuning your race tactics.