12-Week Training Timeline • Race-Day Checklists • Packing List
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“Stage 4, the final queen stage, 130 km and 2100 m of climbing was hands down one of the top five hardest bike races I have ever done. The course was unrelenting with big climbs and technical descents.”
— Brenna Pauly ELITE
“This race is definitely unlike anything else I have experienced in gravel racing so far. The courses, the multi-day aspect and the tent camping, it really all has been a fantastic experience and so fun to be surrounded by the gravel community all week.”
— Rach McBride ELITE
Race-Specific Training Focus:
Establish aerobic foundation. 70-85% volume in Z1-{{Z2}}. {{CTL}} rising steadily (+5-8/wk in loading weeks, netting about +10/month after recovery weeks). {{TSB}} slightly negative (-5 to -15). Week 4 = recovery week (60% volume). Feels boring but doable—you should finish most rides feeling like you could do more.
Layer intensity, develop race-specific fitness. 60-70% Z1-Z2, 30-40% Z3-Z6. Two to three quality sessions per week. The magic happens here: deliberately dig a fatigue hole ({{TSB}} goes to -25), recover just enough, then dig another hole. This is where fitness sharpens.
Multistage Endurance Weather Training Dress RehearsalShed fatigue, maintain sharpness. Volume drops 30-50%. Intensity stays high but duration decreases. Week 11: {{TSB}} rises to +5 to +10. Week 12: TSB targets +15 to +25 for race day. Fitness doesn't improve—the goal is to remove the fatigue layer so you can express the fitness you've built.
BC multi-stage mountains require sustained effort over multiple days.
BC summer weather is variable.
High costs ($2000+ total).
British Columbia multi-stage gravel adventure.
TransRockies Gravel Royale is a regional multi-stage event in BC—mountainous terrain with significant elevation. The BC mountains are stunning and organization is solid, but the moderate/expensive access and regional field keep it firmly in Tier 3.
Barry Wicks describes grinding up a 7km ascent after his derailleur cable snapped 'at the base of the day's biggest climb,' forcing him to run-hike most of it. The 5,500m total climbing across mountain passes creates sustained suffering rather than rolling terrain.
One rider counted '47 piles of bear shit' on Stage 1 roads, while the medical officer notes encounters with 'grizzly bears and stuff like that' in a UNESCO World Heritage Site.
300km across the Canadian Rockies with a new mountain pass daily and 5,500m of climbing creates adventure. The full camping experience with meals, luggage transport, and hot showers removes the usual stage race logistics headaches.
Regional BC event.
A scenic BC mountain multi-stage race. Worth it for Canadian riders with budgets. Not practical for most international riders.
Expected Race-Day Conditions:
Climate: BC summer
Key Challenges: Variable weather, Generally mild, Mountainous terrain
60-90 minutes Z2 endurance. Keep legs moving, nothing hard. Optional: 3 × 1 min Z4 to keep neuromuscular system awake.
45-60 minutes Z2. Maybe 2 × 3 min G Spot if you're feeling restless. Don't go hard.
Rest day or 30-45 minutes very easy spin. The last hard workout was 4-5 days ago. Everything now is just maintenance.
45-60 minutes Z2. Include 3-5 × 30 seconds Z5-Z6 (openers to keep legs sharp). Last real ride before race.
Travel day (if traveling) or rest day. Optional 30-minute easy spin if legs feel heavy.
30-45 minutes Z2 with 3 × 1 min Z4 openers. Course preview if racing Sunday. No heroics.
20-30 minutes very easy spin or complete rest. Do what's worked for you previously.
Tire Setup (BC mountain gravel):
Reviewed Picks for This Course:
Top tire pick: Specialized Pathfinder Pro 42mm ($54.99) — See full analysis →
Climate Gear (BC summer):
Drivetrain: Chain clean and lubed. Shifting smooth across all gears. No chain slip under power.
Tires: Tubeless sealant fresh. Tire pressure set for race conditions. Check for cuts, sidewall damage.
Cockpit: Computer charged and mounted. Bottles/cages secure. Bento box organized.
Wheels: Thru-axles tight. No spoke issues. Hubs spin smoothly.
Don't: Install new chain race week. Change tire pressure drastically. Add new untested equipment.
Essentials: Spare tube (even if tubeless), tire plugs, CO2 cartridges (2-3) or mini pump, multi-tool with chain breaker, quick link, tire levers.
Nutrition: Gels, bars, chews—whatever you practiced with. Bottle with sports drink pre-mixed. Extra water bottle.
Other: Sunscreen, chamois cream, arm warmers/vest, rain jacket (if forecast), extra base layer.
Race essentials: Bib number and pins, race chip, ID and emergency contact info.
TransRockies Gravel Royale Start Time: 11:00 AM on. Set your alarm for 8:00 AM.
Wake up. Coffee if you normally drink it (not the time to change habits). Breakfast: 100-150g carbs, minimal fat, minimal fiber. Oatmeal with banana and honey, bagel with jam, or white rice with a pinch of salt.
Start sipping sports drink. Begin hydrating and topping off fuel. Apply chamois cream and sunscreen.
Arrive at start area. Check in, use porta-potty. Get your head right.
Light warmup ride: 10-15 minutes easy spinning. Wake up the legs.
Final gear check: bottles filled and secured, nutrition in pockets, tire pressure verified, drivetrain sounds good. Run through your performance statements mentally.
Openers near the start: 2-3 x 30 seconds at race effort with easy spinning between. Gets HR up, legs awake, reminds body what fast feels like.
Roll to start line. Find your position. Deep breath.
6-2-7 breathing if anxious. You're ready. Trust your training.
Your Fueling Math (200 miles): At ~10mph, expect ~20.0 hours on course. Survival pace — palatability and GI tolerance are the limiters — target 30-50g carbs/hour (600-1000g total, or 24-40 gels).
Carb targets scale with duration: shorter races burn more carbs per hour at race intensity, while ultra-distance events shift toward fat oxidation and GI tolerance becomes the limiter (Jeukendrup 2014, van Loon et al.).
Enter your details for a complete race fueling plan — carbs, hydration, sodium, and an hour-by-hour strategy.
Your numbers are the easy part.
Hitting them at race intensity is a trained skill — gut training over 4-6 weeks, bottle logistics, heat adjustments when the plan meets the weather. The custom training plan builds your fueling protocol into the actual training weeks, so race day is a rehearsal, not an experiment.
BUILD MY PLAN — FUELING INCLUDEDGet race-day tips in your inbox
What Riders Say About Conditions: Historical weather data shows average highs of 69°F and lows of 50°F, with a 42% chance of rain on any given day.
Plan your fueling around these conditions — heat and humidity increase fluid and sodium demands significantly.
Aid Stations: Multiple aid stations per stage
2-3g carbs/kg bodyweight. Low fat, low fiber. Familiar foods only. 500ml water with meal.
One gel (24g carbs) with 200ml water. Tops off blood glucose.
Focus on pacing, positioning, settling in. Sip on drink. Heart rate is spiking, gut blood flow is reduced.
First gel or equivalent (24g carbs). Start your fueling clock. Hydrate consistently.
Consume carbs consistently by the clock. Target rate depends on race duration: 80-100g/hr for races under 4 hours, 60-80g/hr for 4-8 hour events, 50-70g/hr for 8-12 hours, and 40-60g/hr for ultra events (12+ hours). At lower intensities fat becomes your primary fuel and GI tolerance is the limiter. Set a timer. Your brain will be stupid. It will forget to eat.
Practice eating real food on easy rides. Start with 40-50g carbs per hour, mostly solid. Build tolerance gradually. SGLT1 transporters can double in 2 weeks of consistent gut training (GSSI).
Increase toward your race-day target rate. Mix of liquids and solids. Practice eating at tempo pace. Your gut adapts to what you train it for.
Hit your race-day target rate (see duration-scaled targets in your prep kit). Race nutrition only (gels, drink, bars you'll use on race day). Practice at race pace. For ultra events (12+ hours), include savory and mixed-macro foods alongside gels.
Stick with what worked in training. No new products. Trust your gut (literally).
Known Suffering Zones:
Budget Planning:
Entry Fee: ~$500
Cost of Trip: Budget-friendly (2/5)
Nearest Airport: Vancouver (YVR) or Kelowna (YLW) varies by location
Vancouver (YVR) or Kelowna (YLW) varies by location
Included in package or arranged by organizers.
Day before typically
At start/finish
Support provided. Stock nutrition.
Spin in Z1 after crossing the finish line. Let heart rate drop gradually. Stopping abruptly causes blood to pool in your legs.
20-30g protein, 60-100g carbs, 500-750ml fluid with electrolytes. Chocolate milk, protein shake with banana, or whatever the finish line has.
You lost 1-4 liters of fluid. Drink 500-1000ml within the first hour. Add electrolytes. If pee is dark yellow by evening, keep drinking.
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