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 […]
Gravel Race Success As A Cyclist Over 50: A Guide to Training, Nutrition, and Recovery Changes
Cyclists over 50 are putting in some of their best performances at long gravel races. While we may not be able to compete with the 20-year-olds at the pointy end, older men and women can complete and excel at gravel races of all lengths. Whether training for improved health, competition, or personal growth, gravel racing […]
Get A Gravel Bike Racing Edge: Why You Should Do Strength Training
One of the most important parts of your training for long gravel races should be strength or resistance training. Strength training not only improves your strength and power, but it can help you prevent injuries and improve your endurance. Anyone who’s done a long gravel race knows we need to have full-body strength to withstand […]
Mastering Gravel Racing: Five Keys to Preparing for Your Next Event
Any long gravel race, especially 100 miles and longer, is a physical and mental challenge. But that’s why we do it! And there’s a difference between just surviving to finish a long gravel race and finishing one comfortably, maybe even racing it. Preparing your body with good training and good nutrition along with some mental […]
Your Guide to Train and Prepare For Your Best Gravel Race Performance
Whether you’re a seasoned cyclist or just discovering your love for two wheels, gravel racing offers a thrilling challenge that will push your limits and leave you craving more. But before you hit those dusty trails, it’s crucial to understand what sets gravel racing apart from other cycling disciplines and how to train effectively for […]
Gravel Racing Training for Masters Cyclists: How to Train Smarter, Not Harder
Ready to take your gravel racing to the next level for the upcoming fall races? As a master’s cyclist, you know that training smarter, not harder, is the key to success. Gone are the days of endless punishing workouts and pushing yourself to the brink of exhaustion. Instead, it’s time to fine-tune your approach and […]
Mastering Long Distance Gravel Races: Dialing in the Essential 4 Factors
Are you a gravel rider who craves adventure and loves to push your limits? By incorporating scientific principles into your training, nutrition, mental toughness, and equipment choices, you can optimize your performance and leave the competition in the dust – pun fully intended. We’ve been talking the past couple of weeks about how to train […]
Improve Your Threshold Power to Improve Your Gravel cycling Speed and Comfort
Gravel racing on bicycles requires building as big an FTP, or functional threshold power, as possible in order to maintain your power during long races. Most of the time, gravel races are between 30 and several hundred miles. As an older guy, I stick with the 50 to 70-mile races at a maximum and let […]
