Recovery: The Hidden Component of Gravel Race Success
by Coach Paul Warloski Here’s a truth that separates fast gravel racers from frustrated ones: two athletes with identical training volumes will perform vastly differently based on their recovery habits. The hours you spend recovering are when the actual adaptation happens—when your body rebuilds stronger than before. Gravel racing demands everything: sustained hours of endurance, […]
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 […]
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 […]
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 […]
Optimal Cadence for Cyclists: What the Research Says About Power, Efficiency, and Fatigue
by Coach Paul Warloski If you’ve ever ridden with a group, you’ve probably noticed everyone pedals at a slightly different rhythm. Some spin at 100+ rpm (revolutions per minute), others grind away in the 70s. So, what’s the “best” cadence for cycling performance? A great Twitter thread from sports scientist Rod Siegel led me to […]
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 […]
Gravel Racing with a Heart Condition: My Cycling Comeback, Athletica Training, and a Setback with Ventricular Tachycardia
I headed to the Hungry Bear gravel race in Cable, WI, hopeful. Training had been going well, my legs felt strong, and the early-season races had gone off without a hitch. But just 20 minutes into the race, the familiar signs of ventricular tachycardia returned. My heart rate spiked to 204 bpm, and just like […]
Mud, Miles, and Milestones: Gravel Racing Adventures at Rough Road 100 and Barry Roubaix
Rough Road 100: A Muddy Adventure in Morris On April 5, I traveled down to Morris, IL, for the Rough Road 100-a flat and increasingly popular gravel race. Over 800 riders braved a chilly morning start in historic Morris, a nice small town just an hour from Chicago. This would be race #3 in the […]
