Here you are—you’ve signed up for the Day Across Minnesota or another long gravel race. At first, you were all pumped, excited, and ready to tackle this epic adventure. 

But now, as the reality sinks in and the euphoria wears off – the questions start piling up. 

The Day Across Minnesota (The DAMn) is not just a ride; it’s a true test of grit, endurance, and strategy. Spanning 240 miles of Minnesota’s gravel roads in just 24 hours, this event demands careful preparation and solid training

How do you even begin preparing for an ultra distance gravel adventure? When should you plan your high-volume training weeks? And let’s not forget the big one—what tires should you ride?

These are the kinds of questions we get all the time as coaches, and honestly, they’re the same ones we wrestled with for our own gravel adventures. 

Tackling a long-distance event isn’t just about riding endless miles; it’s about dialing in every detail—training, strategy, gear, and mindset. 

Let’s break it all down so you can show up on race day ride ready.

Understand the Challenge of Ultra Distance Cycling

It’s crucial to prepare for such an event, and we hate to break it to you but, you cannot simply rely on your fitness from past years!! 

It is essential to train your ability to sustain power for a long period of time, many hours at a time and plan your training. You can’t control race-day variables like weather, gravel conditions, or mechanical issues, but being physically prepared can help you handle them with less stress.

• Long hours in the saddle: Comfort and endurance are key.
• Gravel-specific handling: The terrain is unpredictable, and bike control is critical.
• Self-reliance: There are checkpoints, but you’ll need to be pretty self-sufficient between them.

With the right preparation, you’ll be ready to tackle the challenges of long gravel races.

Here’s what you need to know. 

Building Your Training Plan 

High-Volume Training: Building a high training volume is crucial for endurance events. However, if you’re a time-crunched athlete—like many gravel cyclists—you’ll need to get creative with your training load, but trust us, it is possible. 

• Plan 3-4 consecutive days of high-volume or high-intensity rides to replicate the training stress and fatigue resistance needed for long events. At the end of those 3-4 days of training, the total of kilojoules of workload will mirror the demand of your actual event. This approach is an effective way to prepare for the demands of The Day Across Minnesota or other long gravel races, especially if you have a tight schedule and want to manage lower overall fatigue.
• If possible, schedule a high-volume training week about 3-4 weeks before your event.
• You don’t need to replicate the full race distance in your training but some long distance training rides are still essential. Your main focus should be on consistent training and a well-planned training load.

Sustaining Power for Long Periods

Gravel racing requires less coasting and soft-pedaling than road cycling, especially with an event such as The Day Across Minnesota which has many miles of relatively flat terrain. Train to:

1. Sustain power for long durations.
2. Increase fatigue resistance with long steady tempo efforts.
3. Handle fast starts, steep climbs, and other high-intensity demands.
4. Mileage Matters: Gradually increase your weekly mileage, focusing on long rides that simulate the event at hand. Aim for at least one long ride per weekend with total weekend mileage occasionally reaching 60-80% of your event distance.
5. Endurance and Speed Work: Include interval training and tempo rides in your schedule to improve cardiovascular fitness and sustained speed.

Now that you’ve got your training plan, let’s talk about how to tackle the specifics of gravel riding.

Gravel-Specific Training

1. Skills: Training on gravel is essential. While not every ride needs to be on gravel, aim for 1-2 rides per week to sharpen your handling skills and build resilience to the constant vibrations of uneven terrain. Including intervals on gravel can also boost your ability to maintain higher speeds and intensity on race day.
2. Practice low-cadence efforts and tempo intervals to mimic gravel’s demands.
3. If gravel roads aren’t accessible, train on local trails or sandy areas to mimic the demands of uneven terrain.

Strength Training: Don’t Skip It

We get it—strength training can feel like the first thing we want to skip when juggling hours on the bike. But trust us, don’t push it to the back burner.

As gravel cyclists and movement specialists, we’ve discovered that building strength and stability in the upper body, core, and back is crucial for gravel racing. A strong core helps delay muscle fatigue, reduces the risk of injury, and keeps you riding strong for miles.

• Incorporate exercises like deadlifts, quadrupeds, and upper-body movements 2-3 times per week.
• If time is tight, add a short strength routine after your rides.

Proper Fueling: Nutrition & Hydration

Fueling is critical during training and on race day. Dial in your strategy during your training rides:

• Practice eating and drinking on the bike.
• Test different fuel types to find what works best for your digestion and energy levels.
• Test options that you can find when you need to stop at convenient stores. Being prepared is helpful and your gut will also thank you.

Day-of Tips for Success

When race day arrives, preparation and mindset are key. Here are essential tips to ensure your day goes smoothly:

• Check Your Gear: If you are like us, you will not only do this the night before but also a week prior, go through your checklist—bike, tires, nutrition, hydration, and clothing. Is your repair kit packed & loaded? You know the drill!
• Eat a Good Pre-Start Meal: Aim for a balanced meal with carbs, protein, and some fat 2-3 hours before the start. An event like the Day Across Minnesota is particular as the start is at midnight. Eat your normal dinner and plan another “snack” later.
• Know the Route: Get familiar with potential tricky sections along the way and where the check points are – if available. Look for gas stations or convenience stores in case you need an unexpected refueling….or always a good place to use restrooms!
• Comfort Matters: Seriously – invest in high quality bibs.
• Long Hours in the Saddle: The course starts very flat so you will have a lot of contact with the saddle!!
• Pace Yourself: Start conservatively to save energy for the later stages. Resist the urge to go too hard too fast…even if you are feeling fresh and excited at the start.
• Stick to Your Fueling Plan: Eat and drink consistently, starting early in the race. Don’t wait until you’re hungry or thirsty – that will be too late. And adjust with the weather conditions.  
• Adapt to Conditions: Be prepared for changing weather, mechanical issues, or unexpected challenges. Make sure you’ve talked through your race plan with your support crew.
• Stay Positive: Mental toughness can make or break your race. Focus on small milestones and remind yourself why you signed up!! This is where having a coach in your corner is so helpful, that’s what we’re here for.

With the right training you’ll be ready to embrace the adventure – here’s a look into a week in the life of a gravel grinder.

Sample Training Week

• Endurance Rides: 1-3 rides per week, with one high-volume day. This should be the foundation of your gravel ride readiness.
• Tempo Sessions: Build fatigue resistance and increase resiliency with 10-minute intervals, gradually increasing to longer durations.
• Upper-Threshold Intervals: Here is one of our favorites – 5 x 5 minutes at 100-105% of FTP to improve sustained power.
• Intensity During Long Rides: Add intervals toward the end of your ride to simulate late-race fatigue. And this is also a very time-efficient way to add some high intensity training that is also important for the demand of gravel racing.

Key Takeaways

• Plan your training carefully, including long rides, intervals, recovery and stay consistent!
• Incorporate gravel-specific workouts and strength training into your routine.
• Test and refine your fueling and pace strategy well before race day.

Final Thoughts

Training for The DAMn is as much about mental preparation as physical fitness. Embrace the adventure, trust your training (the whole process!), and stay flexible. Unexpected challenges may arise, but that’s part of what makes Ultra Cycling & the DAMn specifically, so memorable.

Are you ready to conquer The DAMn or any other ultra cycling adventure?

Want to learn more about our coaching options? Book a free 15-minute discovery call with us today!

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