Ask a Cycling Coach Podcast - Presented by TrainerRoad · TrainerRoad

UNBOUND GRAVEL TRAINING | SOFÍA GOMEZ VILLAFAÑE & KEEGAN SWENSON | Ask a Cycling Coach Podcast 532

·38 min·3 clips

Sofia Gomez-Villafane explains why she doesn't follow a fixed taper before Unbound Gravel.

This episode features elite gravel cyclists Sofia Gomez Villafañe and Keegan Swenson discussing their final training preparations for Unbound Gravel. Host Chad Timmerman checks in with both athletes, who are among the top off-road cyclists globally, as they fine-tune their approach to this major event. The conversation covers their specific training adjustments, equipment choices, and race expectations just over a week before the race. Sofia Gomez Villafañe details her variable taper, which depends on her racing schedule leading into Unbound, as managed by her coach Carmen Small. She describes participating in Tucson's competitive Saturday "shootout" group rides, where she has been dropped by riders like WorldTour pro Matthew Riccatello but also recently achieved a personal best one-minute power. Gomez Villafañe explains significant equipment changes, including discovering a 12mm leg discrepancy addressed with shims in her S-Works Recon shoes and switching to a 3D-printed saddle. She runs 165mm cranks, 38cm handlebars, and a SRAM transmission drivetrain with a 46t chainring and a 10-52t cassette for Unbound. The discussion also covers the new no-drafting rule for the women's 200-mile race at Unbound and how it might affect race dynamics and DNF rates. Keegan Swenson shares his recent training block at altitude in Silver City, New Mexico, where he performed threshold and VO2 work between 6,000 and 7,000 feet. He explains his preference for these "monk mode" training camps to minimize life distractions and focus solely on training. Swenson provides a nuanced analysis of gravel tire selection, noting that the new Maxxis 45c tires with HyperX compound are faster than mountain bike tires in some conditions, but the optimal choice depends on course terrain and rider style. He advocates for front suspension forks, like the Rudy, arguing they reduce fatigue and maintain speed over rough terrain like washboards better than a rigid fork, despite a weight penalty. A surprising insight is Gomez Villafañe's detailed heat acclimation protocol for the Cape Epic, which involved post-ride sauna sessions while monitoring core temperature and fluid loss. Swenson challenges the common altitude training narrative by stating he adapts quickly and intentionally performs hard workouts at elevation. Gomez Villafañe reveals she uses her Hammerhead computer's gear-tracking data to analyze time spent in each gear at specific power outputs, optimizing her drivetrain setup for efficiency. The athletes highlight how the depth of talent in Tucson, from WorldTour pros to local junior cyclists, creates a uniquely humbling and motivating training environment. The tone is casual and conversational, reflecting a relaxed interview between familiar colleagues. The style is educational, offering a behind-the-scenes look at the practical decisions and thought processes of top-tier athletes. Gravel racers and dedicated cyclists seeking advanced training and equipment insights will find this episode highly valuable. Listeners interested in the specific experiences of professional athletes preparing for a premier event will enjoy the detailed personal accounts. Those looking for broad introductory cycling advice or narrative-driven storytelling might find the technical and niche focus less engaging.

As heard by us

A compact Unbound check-in that stays with late-stage fit and training details.

Unbound Gravel enters the final stretch of preparation with Keegan Swenson and Sofia Gomez Villafane talking through last-minute training changes, bike fit, and equipment choices before a major race.

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Why you'd press play

You want a compact audio-only Unbound check-in from Keegan Swenson and Sofia Gomez-Villafane, with a close look at training tweaks and gravel setup details.

Read the full recommendation in PlayNext →

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