Getting to 15 miles of Gravel riding
We’re here to help brand new riders get on their way in gravel riding!
This outline is designed for people who want to build the endurance, strength, and skills necessary to enjoy a 15 mile gravel ride with confidence. Gradually progress your fitness and riding abilities. Remember, consistency and patience are key. Be kind to yourself and always listen to your body to avoid injury. Let's get started!
Prepare yourself
Kindness: Be kind to yourself and be patient! Everyone is starting from a different place physically and mentally. If it feels better to replace some of the rides in this plan with walks, jogs, stretching…whatever…then do that! This is about you.
Consistency: Consistency is way more important than intensity or frequency. Only have one day a week? Commit to that one day! You’ll get there, and once you’ve built the habit of committing one day per week, it will be easier to build on that once you have the time.
This outline is only a suggestion - it’s not medical advice or professional athletic training. It’s a place to start…and it’s important you flex it to what feels right for you! If you’re unsure of your medical condition and riding, consult a medical professional.
Preparing your gear
Bike: Check your bike to be sure that the tires have sufficient air pressure, and that all critical bolts are properly tightened. Unsure what that means?
A-B-C:
Air in your tires…are they pumped up? Having sealant in your tubes or running tubeless tires with sealant is a very good idea to prevent flats from thorns and cacti.
Brakes in good working order? Give them a squeeze and be sure they’re functioning.
Chain lubed? A dry or rusty chain isn’t great for your bike or for you (who wants to hear that squeaking?!). Give it a scrub with soapy water, dry it off, and use a lubricant designed for bikes if you can. If you don’t have access…something is better than nothing most of the time when it comes to chain lube.
If you’re not comfortable with these tasks, check in with a more experienced friend or swing by a local bike shop!
Hydration: Be sure to have a way to carry water on your bike or in a small pack. This doesn’t need to be fancy…any solution at all is better than waiting for the perfect option!
Clothing: A comfortable pair of shorts, a t shirt, and comfortable shoes will be just fine. Make sure your shoelaces aren’t hanging off your shoes…tie them up so they don’t get tangled in your pedals.
Communication: Have your phone charged or be ready to let a friend know where you’re headed and when you’ll be back
Choosing routes
Gravel Adventure Field Guide: Find some fun route options here in the Pueblo area. Looking to have experiences in different regions? Explore their website…they’ve built routes all over the US!
Build your own: You can use your phone map or online map like google maps if you want, but we like building routes using Ride With GPS. It’s a free app that you can use to create routes as well as track your rides. Check it out at https://ridewithgps.com/
Ride In An Event!
Events can be a good place for pushing yourself with longer rides. Why? Because there are other riders to support and motivate you, for one. Trust us…other riders will encourage, not judge you. Also - aid stations! It’s always nice to know there’s extra water and snacks along your route.
Start riding!
Remember…getting started is the most important thing you can do. If you don’t have the full timeframe laid out below, just pick and choose your activities. Start later in the program if you feel the beginning may be lighter than you’d like. This is about getting out there and enjoying what you’re capable of.
Week 1: Setting the Foundation
Day 1: Keep it fun and light - Start with an easy 1-2 mile ride on a smooth surface. This could be a loop around your neighborhood, or an out-and-back to a spot you choose. Added bonus: pick a spot with a nice view as your turnaround. Grab a drink of water and take it all in before you head home!
Day 2: Rest day. Allow your body to recover from the initial ride.
Day 3: Aim for a 1 ½ - 2 mile ride. The important thing here is that you get out and do it!
Day 4: Rest day. Your muscles need time to adapt.
Day 5: Aim for a 1 ½ - 2 mile ride like on Day 3. Remember…you’re building consistency. Just get out there, even if it’s not perfect or exactly the distance you planned!
Day 6: Rest day. Use this time to stretch and stay active with light activities like a walk. Pick some tunes or a podcast and get out there for 15-20 minutes.
Day 7: Go for a 3-mile ride. Pay attention to your body and take breaks as needed.
Week 2: Building Momentum
Day 1: Start with a 3-mile ride on mixed terrain - find spots to ride on some dirt and gravel sections
Day 2: Rest day. Allow your body to recover and avoid overexertion.
Day 3: Aim for a 4-mile ride, making sure that part of your route is on gravel roads or dirt paths.
Day 4: Rest day. Your muscles need time to repair and grow stronger! These rest days are a good time to explore your options for future routes
Day 5: Aim for a 4.5-mile ride with increasing time on gravel and dirt
Day 6: Rest day. Use this time to cross-train with light exercises or stretching.
Day 7: Push yourself for a 5-mile ride, with a majority on gravel or dirt. Take breaks if needed but focus on building endurance. Make sure you’re staying hydrated.
Week 3: Pushing your Distance
Day 1: Start with a 5-mile ride on mixed terrain, but aim for longer sections of gravel and dirt.
Day 2: Rest day. Allow your body to recover and prepare for the upcoming challenges.
Day 3: Aim for a 6-mile ride. Focus on maintaining a steady effort and pace. Your effort should feel like it would be challenging to hold a conversation, but still feel manageable.
Day 4: Rest day. Give your muscles time to adapt and grow stronger.
Day 5: Shoot for a 7-mile ride, ensuring most of it is on gravel or dirt. Remember to hydrate and fuel properly! Eat something small (~100 calories) every 45 minutes or so.
Day 6: Rest day. Use this time to do some light cross-training or stretching exercises.
Day 7: Aim for an 8-mile ride, with a majority on gravel or dirt. Emphasize maintaining your pace with good form and controlled breathing.
Week 4: Keep it going!
Day 1: Start with a 7-mile ride, pushing your limits on gravel but being mindful of how your body and head feel.
Day 2: Rest day. Allow your body to recover and reduce the risk of injury.
Day 3: Go for a 9-mile ride, increasing your time on gravel and varied terrain.
Day 4: Rest day. Make sure you're getting enough sleep and staying hydrated.
Day 5: Aim for a 10-mile ride, with a significant portion on gravel and dirt. Add some hills if you can!
Day 6: Rest day. Use this time to mentally prepare for the final challenge.
Day 7: Get out for a 12-mile ride, with a mix of terrain including hills. Savor your achievement. You’re strong. You’ve got this.
Week 5: Increasing Endurance
Day 1: Start with an 8-mile ride, focusing on maintaining a steady pace on mixed terrain, including gravel and dirt sections.
Day 2: Rest day. Allow your muscles to recover and prepare for the next challenges ahead.
Day 3: Aim for a 9-mile ride, with a majority of the distance on gravel. Pay attention to your body and take short breaks as needed.
Day 4: Rest day. Use this time to mentally prepare and visualize your progress.
Day 5: Go for a 10-mile ride, pushing yourself to ride longer stretches on gravel and conquer any hills you encounter.
Day 6: Rest day. Engage in light cross-training or stretching exercises to keep your muscles flexible.
Day 7: Complete an 11-mile ride, gradually building your confidence on gravel and varied terrain.
Week 6: Enhancing Techniques
Day 1: Start with a 8-10-mile ride, focusing on maintaining a consistent pace and refining your riding technique on gravel paths.
Day 2: Rest day. Allow your body to recover and reduce the risk of overuse injuries.
Day 3: Aim for a 10-12-mile ride, with longer intervals on gravel. Practice shifting gears smoothly and cornering confidently.
Day 4: Rest day. Reflect on your progress and set new goals for the upcoming rides.
Day 5: Go for a 10-12-mile ride, tackling challenging sections and experimenting with different hand positions on the handlebars.
Day 6: Rest day. Use this time to recharge mentally and physically.
Day 7: Push yourself for a 12-14-mile ride, with a majority on gravel. Focus on maintaining good form and efficient pedaling.
Week 7: Building Confidence
Day 1: Start with a 10-mile ride. Try pushing yourself by making high-intensity efforts on flat sections to build power and confidence.
Day 2: Rest day. Allow your muscles to recover and prepare for the final week of training.
Day 3: Aim for a 10-13-mile ride, conquering more technical gravel or dirt sections and challenging yourself on uphill sections.
Day 4: Rest day. Hydrate and get plenty of rest for the last few rides.
Day 5: Go for a 12-14-mile ride, with a mix of terrains and elevation changes. Stay focused and enjoy the journey.
Day 6: Rest day. Use this time to celebrate your progress and prepare for the final challenge.
Day 7: Push yourself to complete a 15-mile ride on gravel and dirt. Celebrate your accomplishment and take pride in how far you've come!
Week 8: Celebration and Reflection
Day 1: Rest day. Reflect on your journey and set new cycling goals for the future.
Day 2: Easy 5-mile ride. Enjoy a relaxed ride to celebrate your achievements and keep your legs moving.
Day 3: Rest day. Give yourself a well-deserved break and bask in the joy of your accomplishment.
Day 4: Easy 4-mile ride. Keep your legs active and maintain the joy of cycling.
Day 5: Rest day. Reflect on your progress and the challenges you overcame during this 8-week journey.
Day 6: Easy 3-mile ride. Embrace the sense of freedom that cycling brings and appreciate the outdoors.
Day 7: Get out there and rock your big ride. Let it be whatever you want it to be, and accept it for what it is. We can’t control everything, but we can do our best. Treat yourself to a delicious meal and share your accomplishment with friends and family!
What comes next?
Congratulations, you've built up to riding 15 miles of gravel! Remember that progress takes time. Celebrate every small milestone - it takes every step to get there!
Continue to ride regularly to maintain your hard-earned skills and fitness. Always wear appropriate safety gear and explore new routes to experience new places and people. Now, get out there and enjoy the freedom and beauty of gravel riding!