A multi-day gravel race is not simply a series of long rides. It is a repeated performance problem: ride hard enough to meet your goals, fuel the work, manage the terrain and equipment, then recover well enough to do it again tomorrow.
The 2026 Nedbank Gravel Burn began in South Africa’s Karoo on 25 October. Its opening stage covered 90 km with 1,450 metres of climbing. Mattia De Marchi won the men’s stage, while Nele Laing won the women’s race. South African Marco Willie Joubert finished second in the men’s stage, and Hayley Preen was third among the women.
The racing is elite, but the lessons are relevant to any athlete tackling a stage race, multi-day MTB event or back-to-back endurance sessions.
1. Start with a sustainable effort
In a stage race, the fastest possible effort on day one is not necessarily the smartest effort across the week. Repeated surges, chasing every move and riding above sustainable intensity can carry a cost into later stages.
Athletes should have a plan based on their objectives, fitness and role in the event. A competitive rider may need to respond to attacks; a participant aiming to finish well may be better served by controlled pacing and avoiding unnecessary spikes in effort.
2. Fuel the work—not just the finish
A long stage can create substantial energy demands, and several consecutive days make it harder to recover from missed fuelling. Athletes should begin with a realistic plan for carbohydrate intake during the ride, then practise that plan in training.
The right approach depends on duration, intensity, tolerance and experience. More is not automatically better if the athlete cannot absorb it comfortably. Equally, relying on hunger alone can leave riders under-fuelled, particularly when the pace is high or the terrain is demanding.
3. Treat hydration as an individual plan
Karoo conditions can be hot and exposed, but fluid needs are not identical from rider to rider. Sweat rate, body size, pace, temperature and access to aid stations all influence the plan.
Athletes should practise drinking strategies, understand their own sweat losses and plan for the conditions expected on each stage. Hydration should support performance without becoming an exercise in drinking as much as possible.
4. Recovery starts at the finish line
The period after a stage is an opportunity to begin restoring energy and fluid, eat a substantial meal, address any equipment issues and protect sleep. Athletes who finish late, travel between venues or spend hours on bike maintenance need to account for those demands in their recovery routine.
A useful recovery plan is one the athlete can actually execute when tired. Simple, familiar foods and a clear routine may be more valuable than a complicated collection of products.
5. Equipment management is part of performance
Gravel racing places demands on tyres, drivetrain, braking systems, contact points and carrying capacity. Small problems can become major time losses if they are ignored. Athletes should know their equipment, practise basic repairs and make decisions about tyres and setup before race week—not during it.
6. Learn from the whole week, not one stage
A stage result reflects more than fitness. Tactics, terrain, mechanical luck, group dynamics, pacing and recovery all play a role. One day’s performance cannot establish a universal training lesson, but patterns across several stages can help illustrate how athletes manage cumulative fatigue and changing demands.
The MCC takeaway
Gravel Burn is a timely reminder that endurance performance is built across the full event, not only during the hours on the bike. Preparation includes pacing, fuelling, hydration, equipment, sleep and a repeatable recovery routine.
For athletes targeting a multi-day event, the practical question is: have you rehearsed the systems that will help you perform again tomorrow? A good training plan should prepare you not only to complete a hard day, but to absorb it and come back ready for the next one.
Event reference: Official Nedbank Gravel Burn Stage 1 report and results: https://www.gravel-burn.com/stories/ngb-2026-s1-winners/
Editorial note: this is a coaching explainer drafted during the live event. Update with verified later-stage developments before publication; do not imply that one stage result proves a training principle.
Source:
Official event Stage 1 report: https://www.gravel-burn.com/stories/ngb-2026-s1-winners/