picture: @velophoto.tx
At present, we get to chew the fats a bit with Alex Howes, a reputation synonymous with dedication and flexibility on the planet of U.S. biking. Starting from his early days as a junior racer, Howes constructed a distinguished highway profession, racing with the Slipstream group for nicely over a decade, throughout which he amassed 5 Grand Tour finishes scattered between Italy, Spain, and France, along with stage wins within the Excursions of Colorado, Alberta and Utah.
In 2019, he joined his EF Schooling teammate, Lachlan Morton, in tackling what was dubbed an “Various Calendar,” the place he would juggle a mixture of WorldTour racing in Europe with the blossoming U.S. gravel calendar.
2019 turned out to be a prolific 12 months for Alex, lastly laying declare to that elusive US Skilled Street Race Title in Knoxville, Tennessee. It was additionally the 12 months that Alex started forging a brand new path – one strewn with gravel, rock, and filth, securing podium finishes in among the most prestigious off-road occasions on the U.S. calendar, together with third locations at each Unbound Gravel (recognized then as The Soiled Kanza 200) and Utah’s infamous Crusher within the Tushar. He quickly adopted that up with a formidable fifth place a month later within the legendary Leadville Path 100 MTB race.
Within the subsequent years, Alex has change into a full-time “privateer,” specializing in the world’s prime gravel occasions and accumulating a wealth of expertise together with spectacular outcomes, together with a victory within the 2021 SBT GRVL in Steamboat Springs, CO.
Q: So, from a “10,000 foot degree”, how completely different would you say your coaching for gravel racing is in comparison with your World Tour days? Is there a single greatest switch-up that jumps out in your thoughts?
A: In World Tour racing, the races require a lot increased peak powers. Tremendous sharp 30 second efforts or blasting 5min efforts to make the distinction between executing technique or making the transfer. In gravel, it’s way more about attrition. Lengthy someday races with tremendous excessive common energy. In gravel, I common increased numbers than I did within the WT, however I’m in all probability 50w decrease on my 5min energy. The coaching positively displays that. Far more tempo, lengthy diesel efforts and usually extra quantity (once I can get it!) vs coaching that tremendous excessive finish.
Q: Is the extent of dedication & coaching required to be a aggressive skilled gravel racer in 2025 at odds with the extensively portrayed picture (dare we are saying “vibe”?) of gravel, and the way a lot has that modified since your first foray into the self-discipline?
A: There’s a huge distinction between the entrance finish of a gravel race and most of the people vibes. To race on the entrance requires a ton of sources and vitality. That stated, it’s nonetheless not on the degree of WT racing. The WT guys are on the highway and at coaching camps almost 200 days a 12 months with nearly each waking second centered on efficiency.
Q: How do you practice for the tremendous lengthy distances and diversified sort of terrain surfaces in gravel racing, in comparison with the highway? Is the quantity of hours you set in or sort of particular work markedly completely different?
A: Coaching for gravel is actually fairly easy. Extra is best! For highway there’s a superb line between doing an excessive amount of and sacrificing the excessive finish energy vs doing too little and never constructing the cardio engine wanted to go the space.
Q: How do you get your self prepared for the extra technical facets of gravel racing, reminiscent of climbing on steep grades with ball-bearing gravel and washboards such because the Crusher’s “Col ‘d Crush” – or bombing down it, for that matter?
A: As they are saying, observe makes excellent! I’m lucky to reside in an space the place 90% of the roads I trip on are gravel. I in all probability don’t have my 10,000 hours on gravel simply but, however I’m in all probability not too far off.
Q: Do you do a lot off the bike for coaching? Nordic snowboarding, path working or the like?
A: I run a bit within the off season and all year long. A little bit of nordic snowboarding, sure. Common fitness center work as nicely. I additionally carry my 40lbs toddler roughly 3hrs per week. Some would name that rucking.
Q: How about particular power work? Do you implement any into your coaching regime in any respect? If that’s the case, what are the principle workout routines you give attention to?
A: I strive my greatest to elevate all through the season. My greatest years have all the time been once I was within the fitness center constantly. I believe a giant a part of that’s as a result of I reside at altitude the place it’s exhausting to develop that power on the bike. Typically, I do a variety of mobility work (getting older day-after-day!) and I attempt to elevate fairly heavy as soon as per week. That actually heavy stimulus is sweet for racing, but additionally tremendous good for bone density and getting the hormone ranges up.
Q: How do you cope with feeling tremendous fatigued throughout heavy intervals of coaching or racing? Any favourite restoration modalities or strategies?
A: Attending to mattress on time is all the time one of the simplest ways to counter fatigue. So easy but so powerful to execute on generally. Consuming clear, getting morning sunshine and a protracted sizzling bathe are often sufficient to get me again to life.
Q: Do you might have a “go-to” coaching trip or route that you end up doing to organize for an occasion of Unbound’s magnitude?
A: I can’t say there’s one trip particularly. This time of 12 months is enjoyable although as a result of I get to cruise round and verify off most of my, “best hits.” The blue Strava traces hit all the encompassing counties this time of 12 months.
Q: Has your vitamin technique modified or advanced a lot since your focus shifted to gravel?
A: Towards the tip of my highway profession we have been simply beginning to actually push the carbs in throughout races. Now 90+ grams of carbs is the norm when racing. I believe that’s the identical for each highway and gravel. One factor that’s nonetheless a little bit of a novelty for me is racing with a hydration pack. Once we’re racing on a tough course, the pack is important for consuming on the go.
Q: As a follow- as much as that final query, does that technique change in any respect for an occasion so long as The Unbound 200 is?
A: The size of Unbound doesn’t change the vitamin technique a lot. I principally do the identical factor that I might do for a 5hr race and double it for a ten hour race. The factor that’s all the time enjoying the joker card at Unbound is the warmth. I usually reduce on the EFS-PRO Excessive Carb within the second half if it’s going to be heat and change to the EFS Drink Combine to focus extra on hydration.
Q: Has your relationship with expertise modified or advanced since your WorldTour days? (energy meters, gps, coaching software program, and many others.)
A: I can’t say it’s modified a lot. We have been fairly tech centered at EF and I’m a little bit of a nerd so I’ve stored that going. It has advanced a bit as issues progress.
Q: What does the contents of your saddle/handlebar bag seem like for a typical gravel race?
A: It is dependent upon the place we’re racing (aka can I get a trip residence if I’m SOL). Typically, one tube, two co2s, co2 head, tremendous glue, grasp hyperlink, two separate dyna plug racers, and a small multi software. 50/50 on a pump.
Q: Inform us a little bit about your bike setup and does it change dramatically from race to race, say from Sea Otter to Unbound?
A: Actually, it doesn’t change an excessive amount of. Discovering a place and sticking to it, is the best way to go. The one factor that’s all the time altering is the tires. Tire width, tread sample, casing toughness… these are issues I take into consideration and alter almost each race. It’s each a blessing and a curse working with Biketiresdirect.com. I get to make use of no matter I need which ends up in an entire lot of pontificating. Use AH10 at take a look at for 10% off 😉
Q: What’s your feeling on the more and more shorter crank lengths we’ve been listening to about within the peloton?
A: I believe it makes a variety of sense for most people. You may get a bit extra aero and fewer damage potential. For me although, after 20 one thing years on 170mm cranks, I’m caught.
Q: How do you handle to slot in the type of coaching essential to be on the pointy finish of races and nonetheless have the vitality to be a Dad, Husband and thrower of sticks to your pup?
A: Actually it comes down to 2 issues. One, I attempt to by no means fall too far behind on coaching. I’m all the time in a position to step out for a fast spin on busy days to maintain the practice rolling. Sustaining that consistency is vital. With that basis, I attempt to block off weeks the place I can free issues up a bit and actually get the coaching in. These weeks I’m on dish and e-book studying obligation and never a lot else.
Q: What is the primary mistake you see gravel newbies make with their coaching?
A: The distances of a few of these races might be fairly daunting and many of us assume they should get near that distance in coaching. In actuality, stacking three days of high quality rides is often extra productive than one huge trip adopted by two days on the sofa.
Q: Should you may give only one piece of recommendation to the Weekend Warrior who’s attempting to squeeze coaching for a giant gravel occasion right into a packed schedule, what would it not be?
A: On the bike, high quality over amount. Off the bike, doing one thing is best than nothing (assume a stroll at lunch time). Should you actually don’t have any time, focus in your food plan. Good high quality gas is one of the best basis you’ll be able to lay for efficiency.
Q: Final, however not least, what’s your favourite beverage after a 200 mile gravel bike race?
A: Chilly bubble water, Ultragen, Steeplejack pilsner. In that order.
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