How to Fuel with Yuri (Gandalf of Gravel) Hauswald

By: Marshall Opel 

Yuri Hauswald is a seminal figure on the gravel scene. He knows what it means to battle in the front group of the biggest races. And he also knows how to cruise, take in the scenery, meet new people, and toss out stoke tokens along the way. While Hauswald no longer competes for the top spot, it’s his warm, weathered persona and depth of experience he’s garnered over the years that make him such an important steward for the alt-surface genre. 

With less than 100 days before the Gravel Royale kicks off in Panorama, we thought this would be an opportune time to check-in with Yuri for some stage race wisdom, especially on the fueling and nutrition front. Hauswald has logged thousands upon thousands of race miles all over the world. He’s made all the classic fueling mistakes and also timed his nutrition perfectly to win races like Unbound 200. Hopefully some of Yuri’s advice will help you optimize your Gravel Royale experience 

Gravel Royale: Yuri, our race date is approaching, how should riders be preparing? 

Yuri Hauswald: The first thing I would do is make sure my bike fits me properly. Getting your fit dialed is really important, especially for stage racing. 

GR: How should someone be thinking about training, specifically for a stage race?

YH: Stack your training days. I’ve always found that personally, being able to do back-to-back-to-back days that stress the system, break it down and then recover, it’s the best way to make gains. You’ll want to stress your system in similar ways to the Gravel Royale. In a perfect world, try to stack your hard riding days Friday, Saturday, Sunday. Rest Monday then easy ride Tuesday. 

GR: How about fueling for training? 

YH: You want to train your gut to use the nutrition that’s going to be available on course. Shameless plug, you should go out and purchase some of our [GU Energy] products to test out what works for your system. Everyone’s digestive system is a little bit different. It’s important to train your system to process the form factors you think you might be using during [The Gravel Royale.] Test flavors and forms of energy to figure out what works best for you during training, rather than waiting for the race. 

GR: How much should someone eat while riding? 

YH: Find your sweet-spot. At GU we say somewhere between 200-300 calories per hour. Anything over 350 calories can lead to digestive distress- the dreaded gut-bomb. That’s something you definitely want to avoid. 

GR: What’s your personal fueling strategy?

YH: Variety. A mix of gels (100 calories per pack) and Roctane energy drink (250 calories per bottle) has been my secret sauce for the past decade. 

GR: Tell us more about fueling variety. 

YH: Oftentimes during a stage race you get sick of similar flavors or you can’t stand the texture of a gel anymore, so it’s nice to have a backup caloric form in a chew, stroopwafel, or a bit of pb&j. Our palates change over a stage or depending on weather. In extreme heat I’m not eating chocolate gels, I’m on the fruity side. For solid foods, remember to take small bites. 

GR: So it’s not a good idea to eat the full hour’s calories in one go?

YH: No, that’s too difficult for your body to digest while riding. My friend Rebecca Rusch taught me this phrase: “Sip sip, nibble, nibble.” Remember to constantly take in little bits of hydration and fuel in whatever form factor works for you. 

GR: Take us through your stage race fueling strategy. 

YH: In an ideal world, you’re throwing a decent breakfast in the hopper at least two hours before the start. If you don’t have a huge window of time, keep calories on the lower end. I eat a Roctane gel ten or fifteen minutes before the start because of its branch chain amino acids and so I have some fuel that’s readily accessible for my system to use. Then, I’m on that routine of 200-250 calories per hour mostly from Roctane gels and drink mix. Sip, sip, nibble, nibble.

GR: What’s your post ride recovery potion? 

YH: Within a 30-60 minute window I drink a bottle of Roctane Protein Recovery usually mixed with almond milk or regular milk. Then a beer and real, non-sciency food. Think of a colorful plate with a mix of carbohydrates, protein, and lots of leafy greens. 

GR: What are your thoughts on drinking beer at a stage race? 

YH: I don’t think there’s anything wrong with having a beer or two after riding. It helps me relax and might send me into an afternoon nap, which is also really good for recovery. There’s also an important comradery side to sharing a beer with people. Celebrating what you’ve just accomplished- a way to cheers your day. Then go for some real food and hopefully get a good night’s rest and, you know, do it all over again. 

GR: Talk to us about mindset while riding. What works for you? 

YH: You’re capable of more than you think you are. [Challenging yourself at events] you can redraw the line of possibility for yourself. Say positive things to yourself and to others. Smile. Realize that you’re going to have emotional and physical highs and lows. But you prove to yourself that you can do it. When I encourage others, it perks them up, it snaps them out of that negative cloud they might have been pedaling in for awhile. But it uplifts me too. That karma comes full circle. It will come back to you when you need it. And you’ve just found yourself a new paceline partner. 

Remember to have fun. You signed up for this event to enjoy it. Don’t get so caught up in being competitive, trying to make a certain group that you lose sight of the experience. The beauty of the place you’re riding in, the new people you’re meeting. Particularly as we’re coming out of a year of isolation from Covid. Celebrate that you’re getting to ride with people! It’s the best tonic. 

GR: How about riding advice?

YH: If you’re riding in a group, always look ahead. You need to be looking a few riders ahead to see what’s going on and what terrain is coming up. Don’t death grip your handlebars. Relax your shoulders, relax your hands. We get so tense and nervous. You don’t need to do that. Relax your face, it sounds kind of silly but all these little things, over multiple days really add up. 

GR: This has been great. Any final thoughts? 

YH: Look at the packing list. Make sure you have what you need. Tubes, C02, patch kit, plugs, chain link, you might need them. If you don’t, you might come up on someone who does and you can ‘miracle’ them. 

GR: Thanks, Yuri. 

YH: Anytime!