Ask a Cycling Coach Podcast - Presented by TrainerRoad · TrainerRoad

UNBOUND GRAVEL PREVIEW + RACE NUTRITION TIPS | Dietitian ALEX LARSON | Ask a Cycling Coach 533

·1 hr 3 min·6 clips

Alex Larson gagged on gels during her first gravel race because adrenaline made it impossible to eat.

Coach Jonathan Lee and dietitian Alex Larson discuss gravel racing and practical nutrition for cyclists. Alex shares her experience from her first gravel race, the Grand du Nord 50-miler in Minnesota. She describes her three process goals: looking the part, embracing discomfort, and practicing drafting. Alex struggled to find a consistent group to ride with during the first 15 uphill miles but eventually finished strong with a small team. Her race nutrition was challenging due to nerves, making it hard to consume gels, though she relied on high-carb drink mix. Coach Jonathan analyzes his own recent DNF at the Paydirt gravel enduro, listing multiple execution errors. He cites poor carbohydrate loading the day before, eating breakfast too close to the start, and going out too hard on the first segment. Jonathan's normalized power was nearly 300 watts for the first 15 minutes, leading to fatigue before a crash that damaged his drivetrain. He emphasizes respecting the event with proper preparation and pacing. The hosts preview the upcoming Unbound Gravel race, detailing the 200-mile and 100-mile courses. The 200-mile route covers 203 miles with over 10,000 feet of climbing and has only two aid stations. Jonathan provides watt-per-kilogram estimates for various finish times, like 2.1 w/kg for a 13-hour finish in the 200. He notes current weather forecasts predict 85-degree heat with high humidity in Emporia, Kansas. Alex explains her simple supplement routine, which includes daily creatine monohydrate powder and protein powder. She also takes a multivitamin and iron to maintain her ferritin levels, recommending brands with third-party testing like Thorne. Alex advises athletes to have their ferritin checked annually, preferring levels above 50. The conversation highlights the difficulty of executing one's own advice, as Jonathan admits to making rookie mistakes despite his experience. Alex expresses interest in eventually racing Unbound but likely at a shorter distance due to family and business commitments. The episode balances personal storytelling with actionable data, like specific power targets and nutrition timing. Its tone is conversational and educational, blending race analysis with coaching insights. Cyclists training for endurance gravel events will find the pacing strategies and nutrition tips valuable. Listeners who prefer shorter, high-intensity race coverage might find the detailed course preview less engaging.

As heard by us

A course preview that turns Unbound's chaos into usable pacing and fueling advice.

Unbound Gravel Week gives the episode its frame, but the useful part is how it turns a very specific race into plain coaching. Alex Larson comes back after his first true bike race, and the talk stays close to the 200-mile Unbound route, with its rollers, limited aid, and the…

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Why you'd press play

Unbound course facts and practical fueling advice for your next long, ugly gravel day.

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