gravelGirona, Catalonia, Spain

How to train for The Traka

The Traka is Europe's premier gravel race, drawing riders from across the world to Girona to race through medieval villages, coastal tracks and mountain trails.

Entries: Entries usually open in November and long distances fill rapidly.

Distance
About 100–360 km
Elevation
About 1200–5000 m
Typical Finish
About 5–18 hours
Preparation
20 weeks

What The Traka demands

Surviving long gravel climbs, rocky singletrack transitions, and sustaining steady power over 12 to 18 hours on the long route.

Chunky & loose gravelLong mountain passesRolling terrain

Your preparation roadmap

20 weeks recommended
Phase 1December–January

Base training plan

6 weeks progression
Phase 2February

Gravel training plan

6 weeks progression
Phase 3March–April

Sweet spot training plan

6 weeks progression
Phase 4May

Peak & Taper

2 weeks progression

Winter on the trainer

Build extended zone 2 durability and muscular endurance for long gravel climbs around Girona.

Ultra-gravel zone 2 tempo blockIndoor trainer

3x25 min at 82 to 88% FTP on steady indoor resistance.

Girona gravel endurance rideOutdoor long ride

5 to 6 hours on mixed gravel roads with technical descents.

Low-cadence gravel torqueIndoor trainer

4x10 min at 60 rpm on 90% FTP simulating loose climbs.

Fuelling and hydration testIndoor trainer

4 hours indoors or out consuming 80 g of carbs per hour.

Core indoor training blocks:FTP builder plan →

Routes (approximate, recent editions)

  • 360 km — about 5,000 m climbing through the Pyrenean foothills and Costa Brava
  • 200 km — about 2,000 m climbing
  • 100 km — about 1,200 m climbing

Key climbs & sectors

  • Girona Hinterland Climbs

Frequently asked questions

How hard is The Traka?

Surviving long gravel climbs, rocky singletrack transitions, and sustaining steady power over 12 to 18 hours on the long route.

How many weeks do I need to train for The Traka?

We recommend 20 weeks of structured training to build a durable aerobic base, sustained climbing or gravel power, and event-specific stamina.

Can I prepare for The Traka indoors on a trainer?

Build extended zone 2 durability and muscular endurance for long gravel climbs around Girona. High-quality interval workouts and threshold blocks are often more time-efficient on an indoor trainer.

What are the key climbs and sectors of The Traka?

Girona Hinterland Climbs. Official routes can vary across editions — always verify current course details on the official website.

When do entries open for The Traka?

Entries usually open in November and long distances fill rapidly. Consult the official site at https://www.thetraka.com for entry details and registration openings.

Build your The Traka plan

Register free to get a 20-week preparation preview for The Traka. The full schedule, editing and plan activation are part of PRO.

Preview my The Traka planFree preview: week 1 unlocked. Full schedule with PRO.

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Ready to train for The Traka?

Get your 20-week preparation preview today on TrainCraft.

Preview my The Traka planFree preview: week 1 unlocked. Full schedule with PRO.

TrainCraft is not affiliated with The Traka. Route figures and elevations are approximate and based on recent editions. Always verify current routes, dates and entry regulations on the official The Traka website.