Why 130-150 Mile Training Rides Matter for 200-Mile Races: The Science of Ultra-Distance Preparation
by Coach Paul Warloski When you’re staring down a 200-mile gravel race like Unbound, your longest training ride isn’t just mileage; it’s scientific preparation for the biggest physical and mental challenge of your season. While I couldn’t find specific research on long gravel events, here’s what the latest research on ultra-endurance performance reveals about why […]
Beyond the 80/20 Rule: Why Zone 3 Training Might Deliver Superior Endurance Results
According to groundbreaking research by Stephen Seiler and Espen Tønnessen, analyzing over 15,000 training sessions from world champion endurance athletes, elite athletes actually train 85 percent at low to moderate intensity. That’s the origin of the 80-20 or 85-15 “rule.” More importantly, they found that training distribution varies significantly based on: However, this study is […]
Train Smart, Race Strong: Matching Your Training to Your A-Race Profile
The difference between a good race and a breakthrough performance often isn’t talent—it’s training specificity. When a rider crushes gravel nationals or when cyclocross racers dominate technical courses, they’re not just fitter than their competition. They’re specifically prepared for the exact demands of their target event. Here’s the truth: Generic training gets generic results. If […]
The Power of Cross-Training: Why Winter Is Your Secret Weapon for Gravel Racing Success
Cross-training isn’t just about staying fit when snow hits the ground. It’s about becoming a more complete, resilient athlete. Gravel racing, mountain biking, cyclocross, and trail running demands everything: endurance, technical skills, mental toughness, and the ability to adapt to whatever nature throws at you. Yet most endurance athletes approach winter training like they’re still […]
Heat Training for Gravel Biking: Science-Based Protocols & Benefits
by Coach Paul Warloski Gravel races throw everything at you: The research is crystal clear: acclimating to the heat before a race can improve long-duration endurance performance by five to 23 percent. For gravel racing, that translates directly to seconds or minutes saved per hour. I did a lot of heat training last winter and […]
Explore the Best Cycling in Arkansas: Gravel Roads, Epic Mountain Biking, and Bikepacking Adventures
by Coach Anthony James Arkansas has quickly pedaled its way onto the national cycling map. From world-class mountain bike trails and endless gravel routes to remote bikepacking adventures, the Natural State offers every kind of rider a place to explore, compete, and connect with the thriving cycling community. Gravel Riding Arkansas has become a premier […]
Hazel Valley Rally: Fighting Heat, Humidity, and 6,000 Feet of Climbing on the ‘Have Mercy On Me’ Route
by Coach Anthony James The Hazel Valley Rally’s Have Mercy On Me route lives up to its name — 62.5 miles of relentless Ozark gravel, more than 6,000 feet of climbing, and a brutal mix of heat and humidity that tested every ounce of grit I had. What began as a calm 5 a.m. start […]
Racing on Empty: What I Learned About Training, Fatigue, and Gratitude at Gravel Nationals
by Coach Paul Warloski Three Things to Know About Gravel Nationals 2025 1. Even an A Race Can Go Sideways — and Still Be ValuableDespite not having the result I trained for, Gravel Nationals was still a meaningful experience, offering challenge, camaraderie, and perspective. Success isn’t always measured by a finish place. 2. Fatigue and […]
Halfway Through the Comeback: Three Lessons from the Heart and Gravel Tour
by Coach Paul Warloski We’re now midway through the 2025 Heart and Gravel Comeback Tour, and I’ve learned a few powerful lessons. This year, I’ve committed to racing 10 gravel events across the Midwest on the road to Gravel Nationals in September—all while raising funds and awareness for pediatric heart care. Here are three takeaways […]
Choosing the Best Gravel Tire for My Season: Why I’m Switching to the Continental Terra Speed 45s
After two seasons on the Challenge Gravel Grinders, it’s time for a change. With a busy gravel racing calendar ahead—including Gravel Nationals in September—I wanted a tire that would roll fast, grip confidently on mixed surfaces, and handle the unknowns of Midwest gravel. I started by digging into reviews, pressure recommendations, and rolling resistance tests. […]
