A female triathlete’s guide to conquering gravel

The world of gravel riding has exploded in popularity, offering a perfect blend of road cycling’s speed and mountain biking’s rugged charm. For us female triathletes, it’s more than just a trend – it’s a game-changing addition to our training arsenal. Gravel riding provides a unique opportunity to enhance our cycling skills, build mental toughness and inject a dose of adventure into our routines.

As a professional triathlete, I’ve discovered that venturing onto unpaved roads has not only improved my performance, but also reignited my passion for cycling. In this guide, we’ll explore how women can leverage gravel riding to become stronger, more versatile athletes, and find a supportive community along the way.

Why Gravel? The Female Triathlete’s Perspective

Gravel riding offers several benefits specifically advantageous to women in triathlon:

• Improved Bike Handling: Navigating loose surfaces and varied terrain enhances overall bike control, translating to more confident and efficient riding on race day.
• Building Strength and Endurance: The constant variability in terrain provides a full-body workout, engaging stabilizing muscles that are often undertrained on smooth roads.
• Mental Toughness: Overcoming technical challenges and unpredictable conditions builds resilience that carries over to all aspects of triathlon.
• Cross-Training Benefits: Gravel riding offers a low-impact alternative to running, reducing injury risk while maintaining cardiovascular fitness.
• Community and Support: The gravel scene is known for its inclusivity, providing a welcoming environment for women to connect and grow as athletes.

Canada’s first gravel tri – the Honeymoon Half

Choosing Your Gravel Steed

Selecting the right gravel bike is crucial for an enjoyable and effective riding experience. Here are key factors to consider:

• Frame Material: Aluminum offers durability and affordability, while carbon provides a lighter, more compliant ride. Steel is an excellent option for its smooth ride quality and classic look.
• Geometry: Look for a more relaxed geometry compared to road bikes, providing stability and comfort for long rides on rough terrain.
• Tire Clearance: Ensure the frame can accommodate wider tires (at least 40 mm) for better traction and comfort.
• Gearing: A wide range of gears helps tackle both steep climbs and fast flats. Many gravel bikes come with 1x (single chainring) or 2x (double chainring) setups.
• Women-Specific Features: Some brands offer frames designed with women’s proportions in mind, potentially providing a better fit.

When shopping, don’t be afraid to test ride multiple bikes. The most important factor is finding a bike that fits you well and feels comfortable, regardless of whether it’s marketed as women-specific or unisex.

Essential Gear for Gravel Queens

Once you’ve got your bike, focus on gear that enhances comfort and safety:

• Helmet: Prioritize safety with a well-fitting helmet that accommodates ponytails.
• Clothing: Invest in padded shorts or bibs designed for women’s anatomy, and layer with moisture-wicking fabrics.
• Shoes: Consider MTB-style shoes with recessed cleats for easier walking on varied terrain.
• Hydration: Use a hydration pack or extra bottle cages to ensure adequate fluid intake on remote routes.
• Tool Kit: Carry a multi-tool, spare tube, tire levers and a mini-pump for basic repairs.
• Navigation: A GPS computer or smartphone mount helps with route-finding on unfamiliar trails.

Remember, you don’t need to acquire everything at once. Build your kit gradually as you discover what works best for your riding style and local terrain.

Why are triathletes flocking to gravel riding – and should you join them?

Mastering Gravel Skills

Gravel riding requires a unique skill set that combines elements of both road and mountain biking. Here are key techniques to practice:

• Body Position: Maintain a relaxed posture with slightly bent elbows and knees to absorb shocks.
• Braking: Learn to feather your brakes for better control on loose surfaces.
• Cornering: Take wider lines through turns and lean your bike more than your body for better traction.
• Line Choice: Look ahead and pick the smoothest path through rough sections.
• Climbing: Stay seated on loose climbs to maintain rear wheel traction.
• Descending: Keep your weight back and pedals level for better stability.

Start with shorter rides on easier terrain and gradually challenge yourself with longer distances and more technical routes. Many bike shops and cycling clubs offer gravel-specific skills clinics, which can be an excellent way to improve your technique and meet other riders.

Finding Your Tribe: The Gravel Community

One of the most rewarding aspects of gravel riding is the strong sense of community. Unlike the sometimes-intimidating world of road racing, the gravel scene tends to be more welcoming and inclusive. To find your tribe of fellow gravel enthusiasts:

• Join local cycling clubs that offer gravel-specific group rides and events.
• Attend gravel events, ranging from casual group rides to multi-day adventures.
• Connect online through gravel-focused social media accounts and regional Facebook groups.
• Explore women-specific groups like GirlsGetGritty Women’s Gravel Team for targeted support and camaraderie.

Don’t be shy about reaching out to more experienced riders for advice or joining beginner-friendly rides. The gravel community is known for its willingness to help newcomers, and you’ll likely find women eager to share their knowledge and enthusiasm.

Your First Gravel Event: From Tri to Dirt

Once you’ve built some confidence on gravel, consider signing up for an organized event. Here’s how to prepare:

• Choose Wisely: Start with a shorter event that matches your current fitness and skill level.
• Train Specifically: Incorporate longer off-road rides into your routine, focusing on technical skills and endurance.
• Know the Course: Study the route, elevation profile and any technical sections in advance.
• Plan Your Nutrition: Practice eating and drinking while riding on rough terrain and carry enough fuel for the event.
• Check Your Equipment: Ensure your bike is in good working order and you have all necessary gear.
• Set Realistic Goals: Focus on finishing and having fun rather than setting time targets for your first event.

Remember, gravel events often have a more relaxed atmosphere than triathlons. Embrace the challenge, chat with fellow riders and enjoy the scenery. You might surprise yourself with what you’re capable of when surrounded by the energy and encouragement of the gravel community.

Incorporating Gravel into Triathlon Training

As a triathlete, integrating gravel rides into your training can yield significant benefits:

• Skill Transfer: Improved bike handling on varied terrain translates to better control and confidence in all cycling situations.
• Muscular Endurance: The constant terrain changes of gravel riding engage a wider range of muscles, building overall cycling strength.
• Mental Toughness: Dealing with challenging conditions and problem-solving on the fly develops resilience that carries over to race day.
• Training Variety: Gravel rides offer a refreshing change of pace, helping to prevent burnout from repetitive road training.
• Extended Riding Season: With appropriate gear, gravel riding can extend your outdoor training through seasons when road riding might be impractical.

To incorporate gravel riding effectively, start by substituting one road ride per week with a gravel adventure. As you become more comfortable, you can increase the frequency and duration of your off-road excursions, always balancing them with your specific triathlon training goals.

Ready, set, gravel! How to get started on the latest cycling trend

Empowering Women in Gravel

As female athletes, we have the power to shape the future of gravel riding and create a more inclusive environment for all.

Consider these ways to make an impact:

• Organize women’s gravel rides or clinics in your community to introduce more women to the sport.
• Mentor new female riders, sharing your knowledge and enthusiasm.
• Join a team, if there’s one in your area.
• Share your experiences and insights through social media or local clubs to inspire other women.

Overall, gravel riding offers us female triathletes a fantastic opportunity to enhance our cycling skills, build mental toughness, and inject a sense of adventure into our training routines. Whether you’re looking to improve your triathlon performance, add variety to your workouts, or simply rediscover the joy of cycling, the gravel scene welcomes you with open arms.

Remember, the beauty of gravel riding lies not just in the destination, but in the journey itself – the personal growth you’ll experience, the friendships you’ll forge, and the incredible landscapes you’ll explore. So, ladies, it’s time to embrace the dirt, find your tribe, and write your own gravel queen story. Trust me, once you feel that rush of conquering a challenging gravel course, you’ll be hooked. See you on the trails!

Angela Naeth is a Canadian pro triathlete who now lives in the United States. You can find out more about her and her Girls Get Gritty Gravel team at iracelikeagirl.com