The Gravel Race Nutrition Formula: 50-80 Grams of Carbs Per Hour
Your glycogen stores will empty between 90 minutes and three hours in a long gravel race. It doesn’t matter how fit you are, doesn’t matter how perfectly you paced. Without external fuel, you’ll be riding on fumes by the time the course really gets interesting. The bonk doesn’t care about your FTP. But here’s what’s […]
The Psychology of Gravel Racing: Managing Doubt and Fear
How to train your mind as hard as your body so you can finish strong There’s a moment, or maybe more than one, in every long gravel event – you know the one. The legs are fine. The fuel is there. But somewhere around mile 60 (or 80, or 100), a voice starts whispering: You […]
How to Race Strong in the Final Hour of Your Gravel Event
You’ve ridden 75 miles. Your legs are screaming. Your stomach is somewhere between “meh” and “please no more gels.” And that rider who was sitting on your wheel for the past two hours just accelerates up the next climb like they haven’t been suffering at all. Welcome to the final quarter of your gravel event. […]
How to Pace a Gravel Race: Finding Your Sustainable Speed and Finishing Strong
Gravel racing has a reputation for explosive starts, chaotic early miles, and long stretches of lonely riding. But if your race lasts four hours or more, success rarely comes from the rider who attacks hardest in the first hour. It usually comes from the rider who manages effort the best. Pacing is one of the […]
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 […]
