Pure endurance volume — the aerobic engine that fuels everything else.
Multi-hour Z2 and back-to-back long rides rehearse Gravel Burn's real demand: finish one substantial day, recover, then do it again.
STRUCTURE
15min progressive warm-up → 2.5hr steady Zone 2 → 15min cool-down
EXECUTION
This is the foundation ride. Perfectly steady Zone 2 — no surges, no coasting, no excuses. Nasal breathing pace. This is where fat oxidation improves, mitochondrial density increases, and your body learns to go long. The most important ride of the week.
POWER
65–70% FTP steady — if heart rate drifts above Z2, reduce power
CADENCE
80–90rpm — find your sustainable rhythm and hold it
POSITION
Alternate every 30min: hoods → drops → tops. Build position endurance.
RPE
3–4 throughout — conversational pace, never labored
RACE-SPECIFIC: GRAVEL BURN
HEAT PREP October in Great Karoo, Eastern Cape, South Africa — The current organizer route guide gives an average range of 10-29°C, while the inaugural race produced freezing nights, heat, and a storm severe enough to neutralize racing. Complete heat acclimatization before travel, then reassess fluid, sodium, cooling, dry kit, and sleep after every one of Gravel Burn's 7 stages. One weather mistake cannot become a week-long recovery deficit. Race-day realities: Hot, exposed semi-desert stages; Seven consecutive days of sun, dust, and recovery demands.
NUTRITION Target 60–90g carbs/hour on each of Gravel Burn's 7 event days. Begin recovery fueling within 30 minutes of every finish, replace fluid and sodium, then eat a full carbohydrate-forward meal. Tomorrow's legs are built the night before.
TERRAIN Mixed terrain at Gravel Burn requires surface adaptability. Include weekly rides on fast great karoo gravel across a seven-stage point-to-point route to build confidence. Expect: great karoo gravel roads, semi-desert mountain passes, fast non-technical gravel.
