Precision Fuel & Hydration

The grit of gravel racing demands more than just a bike and a dream; it requires a calculated assault on one's own physical limits. Dan Lloyd and Simon Richardson have spent seven weeks in a high-stakes preparation cycle for Seven Gravel, an elite event in Western Australia featuring a staggering 3,200 meters of vertical gain. This isn't just about riding; it is a clash of coaching philosophies and the relentless pursuit of endurance in the face of dwindling preparation time. Contrasting philosophies of Simon Jones and Steven Gallagher The training methodologies employed by the two riders could not be more distinct. Richardson placed his faith in Simon Jones, the former head of performance for Team Sky. Jones’s approach is a high-volume, structured grind, pushing Richardson to 12-hour training weeks and 5:00 a.m. starts. The focus rests heavily on VO2 max intervals and "sweet spot" efforts designed to build a massive aerobic engine. In contrast, Lloyd worked with Steven Gallagher of Canyon-SRAM, adopting a more fluid, intensity-driven strategy. Averaging only 5.5 hours per week, Lloyd’s preparation leaned on high-quality Zwift sessions and exploratory outdoor rides. While Richardson focused on the sheer volume required to survive the Australian outback, Lloyd prioritized efficiency and the psychological benefits of varied terrain, often stripping his Wahoo head unit of power data to reconnect with the pure sensation of the ride. Nutritional discipline and equipment shakedowns Racing for five to six hours on unpaved surfaces is as much a digestive challenge as it is a muscular one. Lloyd utilized his final shakedown rides to simulate race-day fueling, targeting a massive 100 grams of carbohydrates per hour using Precision Fuel & Hydration gels. This level of intake is critical for maintaining glycogen stores during the repeated anaerobic bursts required on steep, loose climbs. Equipment choice is equally vital. Lloyd experimented with new Pirelli tires and varied pressures to find the elusive balance between rolling resistance and traction. In gravel racing, a single puncture can end a podium hunt, making the reliability of sealant and tire casing a primary concern. The technical demands of the Western Australian course mean that any failure in the gear or the gut will be exposed within the first fifty kilometers. Power metrics and the reality of fatigue The final performance review reveals the brutal reality of their current fitness. Richardson admitted that while his top-end power might not have shifted, his durability over a three-hour window has improved significantly. Lloyd’s data showed a disciplined ramp-up, averaging 199 watts in the first hour and peaking at 215 watts in the fourth hour of his final test. However, the 3,200 meters of climbing at Seven Gravel looms large—nearly triple what they faced in their UK-based shakedown rides. Both riders acknowledge that success will depend on conservative pacing and the mental toughness to endure the final 1,000 meters of elevation when the legs are already shattered.