How to Race Gravel: Training, Fueling, Gear & Mindset with Lauren De Crescenzo

Why It Matters

Gravel racing’s surge makes disciplined training, nutrition, and reliable tech essential for both elite performance and safe amateur participation, driving demand for specialized gear and data solutions.

Key Takeaways

• Gravel races need high volume training plus targeted intensity sessions.
• Nutrition and gear planning are critical for 100‑plus mile events.
• Start with shorter gravel races before tackling premier events like Unbound.
• Consistent power meter data, like Stages, improves training confidence.
• Structured training blocks enable amateurs to balance work and race preparation.

Summary

Fast Talk’s episode with gravel legend Lauren de Crescenzo and rider‑journalist Ben Delaney breaks down what it takes to succeed in ultra‑endurance gravel events. The conversation centers on the 2026 Unbound 200‑mile race, the sport’s most demanding gravel test, and expands to practical guidance for newcomers looking to dip a toe into the gravel scene. Key insights include the necessity of massive training volume paired with high‑intensity V2 efforts, the role of structured training blocks tailored to specific races, and the importance of meticulous nutrition and gear planning—especially on long, muddy courses where bike failures and food intake become constant challenges. The hosts also highlight the value of reliable power‑meter data, citing Stages’ temperature‑compensated meters as a confidence booster for training consistency. Lauren illustrates her approach by recounting a win‑year schedule: three weekday interval sessions, two long weekend rides, and strategic rest days, even while working full‑time at the CDC. Ben adds that amateurs can start with shorter 100‑km or 50‑mile events before attempting Unbound’s multiple distance options, and both stress that mental resilience and community support are as vital as physical preparation. For athletes and industry stakeholders, the discussion underscores that gravel racing is not a casual weekend ride but a discipline demanding tailored training, precise fueling, and reliable technology. Properly executed, these elements enable riders of varying abilities to compete safely and enjoyably, while brands that support accurate data and durable gear stand to gain credibility in a rapidly growing market.

Original Description

Gravel racing is not just a longer road race. To race a gravel event successfully, you need the right mix of endurance training, fueling strategy, equipment choices, pacing, technical skill, and mental resilience.

In this episode of Fast Talk, we’re joined by gravel champion Lauren de Crescenzo and seasoned gravel racer and journalist Ben Delaney to break down how to prepare for and race gravel events of all distances, from your first 50-mile ride to long, demanding races like Unbound Gravel.

Lauren shares lessons from winning some of the biggest gravel races in the world, including Unbound Gravel, Steamboat Gravel, Gravel Worlds, and The Mid South. She explains how she approaches high-volume training blocks, interval work, race-week sharpening, hydration, carbohydrate intake, strength work, mobility, and the mental side of surviving long, unpredictable days on the bike.

We also discuss how amateur athletes can choose the right gravel event, avoid common mistakes, build enough fitness for 100+ mile races, handle mud and mechanicals, choose equipment that works for the terrain, and keep moving forward when the race gets hard.

In this episode, we cover:

* How gravel racing differs from road racing

* Why Unbound Gravel requires unique preparation

* How to choose your first gravel event

* Gravel training strategies for amateurs with limited time

* Why fueling and hydration can make or break your race

* How many carbs per hour elite gravel racers may use

* Strength and mobility work for long gravel events

* Gravel gear, tire clearance, and equipment considerations

* Mental resilience, tenacity, and problem-solving during long races

* How to race through mud, mechanicals, discomfort, and chaos

Whether you’re preparing for your first gravel race or chasing a personal best at a major event, this conversation will help you train smarter, fuel better, and race with more confidence.

Fast Talk Labs is your source for the science of endurance performance—cycling training, physiology, recovery, nutrition, and data-driven coaching tips to help athletes of all levels get faster.