From Heart Surgery to Gravel Racing: My Comeback at the Dirty South Roubaix

Raising Money for Pediatric Heart Care

This will also be the first race for which we’re raising money for pediatric heart care at the Children’s Hospital in Milwaukee! 

This race is not just a test of my endurance—it’s a chance to support the kids at the Herma Heart Institute.

Here’s the story I wrote about the fundraising - and the stunts I’ll do as we raise funds.  

Here’s the link to donate. 

Their grit inspires me to push harder.

Tentative Schedule for the Heart and Gravel Tour

The tentative schedule is this:

March 1 Dirty South Roubaix, Alto Pass, IL 60 miles

March 22 Hell of the Wind, New Liberty, IL (Big River Gravel Series) 60 miles

April 5 Rough Road 100, Morris, IL 64 miles

April 12 Barry Roubaix, Hastings, MI 60 miles

May 3 1904, Illinois City, IL (Big River Gravel Series) 80 miles

May 10 Hungry Bear, Cable, WI  60 miles

June 7 KKD Gravel, Farmington, MN 80 miles

July 12 Burning Quad, Erie, IL (Big River Gravel Series)  80 miles

August 16 Core 4, Iowa City, IA (gravel)

August 23 Coon Fork 40, Eau Claire, WI (gravel)

September U.S. Gravel Nationals, LaCrescent, MN 88 miles

My Training Plan Needed More Intensity

Let’s talk about training for this gravel race. 

I’ve been riding and racing my bike for four decades so even with the time off for the recovery from the heart issues, I still have a lot of endurance miles in my legs. 

I knew that in order to compete at a higher level, I would need to do more intensity in addition to the endurance miles. 

That meant more time in a Build phase, rather than Base, doing VO2max and threshold intervals. 

So my training plan focuses on a mix of endurance miles and high-intensity intervals, with two strength sessions weekly to rebuild power and resilience.

Getting back into this level of training after heart surgery has been humbling, but every interval is a reminder of how far I’ve come.

Athletica.AI is My Training Plan

I use Athletica’s AI training platform both as an athlete and as a coach. 

The simplicity of Athletica’s program, the science of Dr. Paul Laursen, and the adaptability of the plan has really worked to gradually improve my FTP over the winter.

My program is essentially doing 30/30s VO2max work on Tuesday, a low-cadence workout on Wednesday, endurance on Thursday, threshold intervals on Friday, long endurance on Saturday, and a long ride with tempo intervals on Sunday. 

However, depending on how I feel, I often turn Sunday’s tempo into another long endurance day. 

I use HRV4Training, so if I had the green light and I was feeling good, I’d do the tempo intervals. 

I also include two days a week of full-body strength training. 

VO2max Testing at Marquette University

To fine-tune my training approach, I’ve also leaned on advanced testing protocols like VO2max and PNOE assessments.

Right after the second ablation, once I was cleared to train by the doctors, I went to Marquette University to get a VO2max and lactate test done.

My second lactate threshold was around 190 watts and my VO2max was 41.5. 

These were expected numbers but disappointing nonetheless. 

Before the heart issues, my FTP was around 290 to 310, and Garmin estimated my VO2max in the high 50s. 

I have no idea whether I’m going to be able to get back to where I was, but I believe I can improve with lots of specific training.

PNOE Testing at the Longevity Lab

I also did a test with my friend Phillip Godkin and the PNOE protocol. 

Godkin owns Milwaukee Bike Fit Studio and is part owner of the Longevity Lab in Mequon, where we did the PNOE tests. 

The PNOE test confirmed the importance of endurance riding for fat-burning, intense efforts to boost VO2max, and strength training for overall performance.

So essentially, a polarized approach to training. 

In addition, the report recommended eating more protein, fruits, and vegetables, including greens, pumpkins, and red cabbage, and adding specific supplements like turmeric, matcha, and coffee. 

Endurance Athletes Learn to Adapt

Life throws curveballs—ventricular tachycardia was mine. 

But the thing about endurance athletes? 

We learn to adapt, rebuild, and persevere. 

That’s why I’m racing gravel again.

As I tackle this first race of the Heart and Gravel Comeback Tour, I’m racing for more than personal goals—I’m racing to support kids with heart challenges. 

Join me in making a difference by donating or sharing your own story of perseverance.

Three Things About Training for the Heart and Gravel Tour

1. Through determination, structured training, and patience, I’m back at the starting line for my first gravel race this year.

2. My comeback training focuses on VO2max intervals, endurance miles, and strength work, using Athletica AI for structured coaching. 

3. This journey is about more than just racing. I’m raising funds for pediatric heart care at the Children’s Hospital.

Need more? 

Unlock the secrets to mastering gravel racing with my FREE 24-page Guide to Gravel Racing! Get yours here.

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Paul Warloski is a:

• USA Cycling Level 1 Advanced Certified Coach
• RRCA Running Coach
• Training Peaks Level 2 Coach
• RYT-200 Yoga Instructor
• Certified Personal Trainer