2025 Gravel Worlds 1/2 Double Race Report (25K Run/78Mile Ride)

Let me start by saying the Gravel Worlds Weekend was a great one - even if my ride did not go as I wanted, not many have lately, but as I will reflect on it I “feel” that way because I tend to be too hard on myself and I see it as not as good a pair of races as I expected.  For most of the last year I had been aiming for the Gravel Worlds Double (50K Run/150 Mile Bike) but recently with work and training and after a couple not so great rides, well that was I thought of them, I made the call to drop down to the 1/2 Double (25K Run/75 Mile Bike) and it was a wise decision as will become even more clear when I go over the races below. 

 For starters the weather was an unknown as going into the week it had been hot, very hot, and humid but the forecast was for cooling on Saturday - the day of the ride - and that thankfully happened.  While it heated up for the run Friday, was cooler early and as the start was moved up 6AM from 6:30AM I did not have to deal with the heat .  Then Friday night - when the 300 Mile race was to start - a storm rolled through which delayed the 300 - they did not miss it though as check out this video - and put down some rain and in the process created muddy MMRs (Minimum Maintenance Roads) - not sure how bad it was for the 300 riders but the 150 riders who started before the 78 (yea was 3 miles longer than advertised) did have some hike a bike as did even some of the leading 78 mile riders.  All this said it was good as when I left on Sunday it had rained a good amount and on leaving it poured so would have been a bigger mess out there.  The weather Saturday was great as while it got warm it was not hot and for the 78 was even had a cool breeze at times.

The race week started with a 25K hilly (883ft) run on Friday morning - here is a video I did of the course I did on a warmup ride Thursday.  Thursday I was not sure I was even going to be able to run as woke up fine but then early AM my back went out and was hard to move around.  As usual I was able to ride when my back is out so did a ride of the run course and while hard to get off the bike my back was OK riding so figured would just see how it was Friday morning.  With a start time of 6:30 and needing time to get my back going it was a very early morning wake, 3AM, up and no sleep with my back. 

Got to the Expo center where the races started and did not do much warmup up but made sure to just keep moving and back was loosening up - some.  I did some strides and seemed I would be able to just give it a go but wanted to make sure to go out at 8:30 - 9:30/mile pace - before all this had hoped for 8:00 pace average.  Race started and was slightly up hill to start and then pretty much up and down all the way till the last 2+ miles where it was slightly downhill to flat.  My splits were very consistent with most in the 8:30 range with a few faster that were more downhill sections and a couple slower with more uphill.  Just got in a groove and did not feel much power in the legs so when got passed in last 3 miles could not move to stay with them even though thought I should have.   Felt pretty good all things considered till last mile or so when just felt tired and worked to just get done and save some effort for the ride the next day.  The best part was being able to get in a groove and just stay there and running pretty consistent mile splits.  Here is the Strava Data for the Run.

For the run I ended up 18th/75 OA and 15th/45 in the men’s race.  For the age groups they only had Under 50 and 50+ and I got 2nd in the 50+ out of 10 runners.  The guy who won the age group was 50 and one of those who passed me in the last 3+ miles - he finished 1:40 in front of me so not too far.  My final time was 2:11:48 for an 8:29/mile average.  Considering my back issues and lack of sleep I was happy with that and while my back was far from good I could get around - well till I sat down then it was excruciating to get up and then first steps walking I looked like I felt - old:) Next was to get some rest and with my back that was fun as only two positions did not lead to pain when getting up, laying flat and walking or standing - just figured not much sleep/rest ahead:)

As expected I did not get any sleep Friday night but my back was not worse at least.  The ride started at 7AM on Saturday and while I thought I left myself with enough time I did not factor in how slow I was moving in the AM.  So got to the line with about 10 minutes to the start and no warmup but that was not as big an issue as might normally be as I knew I was not going to go out as fast as I had planned a week before.  Also, and realized this about 1/2 way but in the rush I had forgotten to put on my chamois cream and that was a little worrying.  Was not feeling bad but that could change - thankfully was able to get some at the aid station/checkpoint at about 45 miles.  Thankfully had the rest of my gear and fuel so at least that was good.

As expected the ride went out fast so I quickly could no longer see the front but had resigned myself to that before the start.  The first 15 miles were basically up hill over a number of the endless rollers we would see for the day.  There were to be a number of MMR’s (10 were listed on the course map but were 6 main ones) with the first one being at 15.3 miles and a mile long - they were all about a mile long.  For where I was in the race it was not too bad if not a little slow as was sticky.  But that was far from what I saw from the 150 race and heard from the lead guys in the 78.  By the time I got there we basically had a track to follow with a few soft spots.  The same for the second MMR at 23.3 miles and the 3rd MMR at 28.4 miles which were equally as tacky but ridable and no build up on the bike or even the tyres which were knobby so that was good.  It was good to get a break after each of the MMRs as the tyres could then clear out and the gravel roads were for sure faster.

For the next 12+ miles it was mostly just gravel and while rolling was heading down in elevator.  At 42.6 came to a dirt road that was not listed as an MMR but was just like one but from here on the MMRs were dry as suppose the rain did not come to this section.  This dirt section had a few climbs but again was only about a mile long.  The run in from here was to get to the main aid station/checkpoint at mile 46.2 and abut the low point of the course elevation wise which meant a climb out.  Really enjoy it when there is an aid station right before a climb - NOT.  I did stop at this station as was able to get some chamois cream to help avoid any issue later and also filled up a water bottle and got a coke.  Did not need much water in my bottle as had been pretty cool so not bad at all. 

The next MMRs were at 49.6 and 55.5 miles and as the last one were pretty dry and sorta fun to ride.  Was still feeling OK but just not peppy however knew I was going to try and put in a bigger effort over the last 20 miles or so - which was at about the MMR at 55.5 - to see if I could pick up any places and appeared to do so as started catching people.  At the last Aid station at 58.8 miles I only stopped long enough to get a coke and then was off as only about 20 miles to go.  The last MMR was at mile 64.5 and as the last ones was pretty dry.  Over the last 20+ miles based on the splits GW supplied I picked up 30 places and averaged a good pace.  Did start to get some inner thigh cramps that I tend to get but was able to keep them at bay.  Ended the race and then had to get off the bike as back was fine while riding but getting off the was not so pleasant.

I could tell I did not push as I could have with my back issues as was not as tired as am usually and was at Dust Bowl and was just tired but could not sit so had to keep walking around - not a good way to rest after a race:)  Just did not have any power in my legs for the day - did eak out a bit for the last 20 miles - which is usual when I get these back issues.  All in all if I look at the race as a whole it was a good one - no matter my expectations.  Was interesting in that while I did not feel I had much power my Normalized Power was 213 which was my best of  Gravel Grinder at 198W and Dust Bowl at 200W so that was nice to see. Here is the Strava Data for the Ride.

Ended up 175 OA/572 and 24th/67 in the 60-69 AG.  For the 1/2 Double they only had OA men and women and I was 7th OA/30 and if I there had been a 50+ would have won that.  Of all the ones doing the 1/2 double I was 11th on the run and 8th on the ride.  So all in all good results for the two days. 

Lessons Learned

• It is OK to do races of lesser distance that better fit my training and overall fitness and health
• Really need to work on getting better sleep as this issue with not being able to fall asleep really affects me as when I want to push the pace my tired brain says no and that is not a good thing.
• For the future I need to revamp my training so I get more rest but also get in better quality longer rides and runs
• Need to add in more work that is not running and riding so as to help deal with back issues and some muscle imbalances
• While it is good to review past races I need to be happier with my racing as I am doing well and having high expectations is good but need to temper them with the reality of the moment.

Equipment
Capital Gravel Bike equipped with:

• SRAM Red XPLR 10-46 13SP 1X w/46 Frt Chainring - I do use the Force Cranks and Wolf Tooth Chain rings
• New SRAM Red XPLR Brakes
• Zipp 303 XPLR S Wheels
• Rene Herse Oracle Ridge Endurance + (48mm)
• I will be doing a post on my new bike next  -  bike was made by Peter at Capital Performance Bicycles in London KY.  (.  )

With regard to gearing I have two chainrings - 42 & 46 - and figured as while there is a good amount of vert it is mostly rolling hills with a few short steeper ones but not long so went with the 46.  Another reason for the 46 was I figured I would spend more time near the middle of the cassette so the best chain line and based on the report I got - see picture - that worked out pretty much as planned.  I think I will still get a 48 or so for road rides and a 36 or 38 for more rugged stuff out my way.

Run Fueling

Pre-run 3 hours before

1 Packet Oatmeal w/butter and cream

1 - 120z coffee w/collagen and 5g creatine

Pre-Run 30 minutes before

1 Vespa  Cv25

1 UCAN Latte Gel w/75g Cafeine

Pre-Run Totals

• Energy 560 kcal
• Protein  24 g
• Carbs 70 g
• Fat  25g

Run Fueling

• 1 - 500ml bottle with 25g Goodlife Carbs w/ Goodlife Electrolyte packet - only drank half the bottle
• 1 - Vespa Jr taken at 1.5 hrs
• Totals were 23g carbs for the 2:11:48 run

Ride Fueling
Pre-ride 3 hours before

• 1 Packet Oatmeal w/butter and cream
• 1 - 12oz coffee w/collagen and 5g creatine

Pre-ride 30 minutes before

• 1 Vespa CV25
• 1 UCAN Latte Gel W/75mg Caffeine

Pre-Ride Totals

• Energy 560 kcal
• Protein  24 g
• Carbs 70 g
• Fat  25g

Carried:

• For ride as was looking at between 4:15 and 5:15, closer to 5:15 after getting up in the am I took enough to cover a faster ride so intake was less
• 90g Carbs - Neversecond in gel flask
• 63g Carbs - SiS Gel
• 100g Carbs  - 50g of GoodLife carbs in each bottle
• 10g Carbs - 1 packet of GoodLife Electrolytes in each bottle
• Water - 4.3 Ltrs (2 X 900mls bottles, 2Ltr Bladder, 500ml Soft Flask)

Intake for ride:

• 90g Carbs from Never Second Flask
• 20g Carbs from SiS Flask
• 55G Carbs from one Water bottle
• Total of 165g Carbs (31.4g/hr)
• 2.9lts - water

No energy issues during the ride and the amount of carbs fit the effort.  Could have taken in more but no need.  Also, as cool as it was to start did not take in all the water I carried.

So now the question  - will I do this race next year.  Well like The Dust Bowl my initial response was maybe but as it is days later I want to do this again but can't decide if I want to just do the 75 or 150 or even the 1/2 Double or Full Double.  I need to fix my training and sleep issues and then look my schedule for next year.  I have a few other races I want to do - one is the 200 mile Michigan's Coast to Coast Gravel Grinder and also some others as the Dust Bowl and there are some running races as well.  The easy part is signing up but hte hard part is the training to do well in all of them.

Video Links - Gravel Worlds 25K Run Course (Rode it Thursday) & 69.6 miles of 78 Mile Course

Strava Run   &. Strava Ride 

Here are the two videos:

Run Course Video

Ride Video - Well 69.6 miles of it

  Click on images for more information and if you want more info on OFM check out this post: 

• What is OFM (Optimized Fat Metabolism)

To order Vespa you can go here and use coupon code - tkonvalin15 -   for 15% off.

Change of Plans & The Big Picture

While it is good to be focused on your plan there are times that you need to change them.  This is not to be done on a whim but when circumstances say the best way to continue on your journey is to make some adjustments.  This can be hard as one has to make sure the change is not out of fear or some other reason not grounded in what you see as the big picture.  That is key and if you don’t have a big picture view of what you do there is a good chance you will err by just pushing forward or if you see the need for change make the wrong adjustment.

One other thing to think about, and I have written on this before - It’s OK to Want to Only Run 5k’s: Or any other Distance for that Matter - , is that often we have a faulty view of challenges.  For example many see a marathon or even a 100 Mile running race as a goal and anything less is, well less.  But one needs to realize for some a 1/2 marathon or even a 50K run are adequate and in truth more what needs to be aimed for based on the time one has to train or maybe also based on ones physical condition.  This also happens in many gravel races where one sees, say the Unbound 200 as all there is and never even consider the 100.  Sure the 200 is the marque event and for sure a challenge but for some the 100 will be just as challenging but also within the realm of one’s life situation and training.   This is not to talk anyone into looking at other distances but saying none of them should be minimized as less because they are not.  I can tell you that shorter races have their own challenges - one being they are often faster - so don’t overlook that.

So, after the Dust Bowl 100 on July 26th and having issues after 50 miles it made me have to take a hard look at the Gravel Worlds Double ( 50K Run Friday / 150 Mile Ride Saturday).  I had to ask myself with the shape I am in and with my sleep issues, a subject for a later post, was the Double a wise move.  Could I do it - likely so even if very slow.  But how would I come away from it as still have the Ragnar Bourbon Chase Relay the first part of October and just did not want to be so beat up I could not enjoy training - I have said it before I may be weird but I enjoy training and would do so even if I did not have any big races.  In thinking about this and taking to a few people I decided make a change and do the 1/2 Double (25K / 75 Mile) instead as the 25K run and the 75 Mile ride were going to be more doable and I could even race then and not just finish.  Based on the Dust Bowl it was still going to be tough as I think my racing limit is in the 100K range right now but at least then I only would have to slog out another 13 miles and not 90 miles.  The other thing to consider was the heat as I do not seem to be as heat adapted as usual, not sure if training, age or a combination of both, as really felt it at the Dust Bowl and Gravel Worlds in Nebraska is likely to be just as hot and  150 Miles I am not ready for and in the heat my not go well.  Yea, I probably could slog it out but how would it leave me.  Shout out to the people at Gravel Worlds as messaged them and they changed by entry right away - Thanks.

The interesting part is I made the change and focus early this week - a day or so after the Dust Bowl - and this Saturday (8/2/25) I did a trial run and ride.  I ran 16 miles and after changing and fueling some, about an hour, I went out and rode 41 miles.  While the efforts at Gravel Worlds are a day apart and today’s were an hour apart it did tell me I made the right decision.  My pace for the 16 mile run was 9:07/mile but the issue was my right foot - the one that usually gives me issues and did so at The Pistol 50K - got sore as well as the ankle and could not push the downhills so did not make up time.  The good side though was that although I had not done a long run in some time I was able to do it but pretty sure 25K more would not go well with my foot.  The ride was not a blazer but was solid and other than it being hard to get my leg over the bike an hour after the run I felt fine and settled in as the ride went on.  So with the right rest after the run in 3 weeks I should be even better.  All this to say this just confirmed my decision and now to get some work in just to better harden up my legs to the pounding but not over do it before the race - and oh yea get some sleep hopefully.

Bottom line is that while we need to take on hard things we need to make sure the hard things are defined by us and not by outside opinions, biases or incorrect assumptions.  You should talk to others - I did before my decision to change to the 1/2 -  to make sure we are not coping out due to fear but making a wise decision based on a number of criteria.  When you have a good big picture view of why you do what you do this all becomes much easier - well a little easier anyway as often we still will get an initial feeling of “wimping out” but if done wisely you are not.

Now for the Grave Worlds 1/2 Double in 3 weeks (Aug 22 & 23).

  Click on images for more information and if you want more info on OFM check out this post: 

• What is OFM (Optimized Fat Metabolism)

To order Vespa you can go here and use coupon code - tkonvalin15 -   for 15% off.

It’s OK to Want to Only Run 5K’s: Or any other Distance for that Matter!!

This was originally on my old Bluegrass-Runner Blog but decided to move it here as it relates to my next post.

To start, this post is not to down play Ultras or lift up 5K’s but to step back and take a look at why we run what we run.

With the rise in popularity of Ultras, any distance over the marathon, it often seems that many that simply want to run shorter races, for whatever reason, may start to get the impression that what they do is somehow less impressive.  I am not saying those that run Ultras, or those that promote them, are seeking to create this impression, but it can often come across by how we build up those that do run longer races or how we speak of our longer runs.   Often with the talk of challenging ones-self and all the great, and they are truly great, personal inspirational stories it can be easy to begin to think differently about your own situation and look at it from the perspective of others and not from your own perspective.  What I want to do is not tell you what you should, or should not, run but share some thoughts that may help you look at why, and what, you run from your own perspective.

Let me start with what one might call unintended consequences.  By this I mean that often the pictures we see of Ultra’s are of those smiling and looking to have fun, and they may indeed be having fun, in amazing places.  I realize that most race reports share the lows as well but the saying  “a picture is worth a thousand words” comes into play that often the great pictures of an event leave a greater impression than the actual report.  When you compare this with pictures we see of, say, a 5K the aura put forth is decidedly different.  Often those in the 5K look somewhat distressed, a consequence, of pushing the limits for such a short race and on top of that most 5k's are on the road and lets be honest it is hard to make a road race look as enticing as that of a trail race.  On top of all this we hear great stories of people overcoming the many obstacle before them in longer races, stories often not heard with regards to a 5 or 10K.  To be fair we do hear such stories when it comes to marathons but our natural inclination is to, unintentionally, think that the longer the race the more there is to overcome – not necessarily true but something our minds tend to perceive it that way.  I am not saying those seeking to promote the sport of trail running and Ultra running are intentionally minimizing shorter races but I would say they have done such a good job of promotion that unintended consequence arise in that people are often enticed to the longer races.  I will add here I am probably guilty of this as well as many of the videos I share are of challenging races in beautiful and often remote places - but it is hard not to share them:) . So if I have unintentionally created the feeling that running longer and harder is better I apologize.

Next, is the idea that as individuals we need to challenge ourselves but in doing so look at our time and physical abilities and let them drive what we run rather than the latest inspirational article.  Yes, do not let preconceived limits limit you but do live in reality.  I use my self as an example: I have a nature that just likes to push the limits and thus how I moved to Ultra’s 43 years of running.  When I was younger I ran pretty well in the marathon and often ran 20 milers but had no desire to run Ultra’s but was also not influenced by the press on this as Ultras were basically an outlier sport and I also knew the pain many who ran them went through.  But when I came back to running, and after running  plenty of marathons, and hearing the stories and reading the magazines, seeing the videos and hearing the stories I was drawn to Ultra’s.  I never stopped to ask myself about the time I had to train and the toll my body may take after having been running for so many years, albeit not always running a lot.  Instead I went with the Ultra-Flow and did my first 50K which was painful but that made running longer even more enticing  - so I then looked to 50 miles.  My first 50 miler went pretty well in that I got 10th overall but my feet, mostly my current problem right foot, took a beating.  Instead of doing what I should have and ask myself about what was best for my body, at least at this time, and if I should go further or find my niche I then looked to run 100k or 100 miles.  Again, in all this I kept hearing stories, reading posts and watching videos of those running a 100 miles and even I who should know better allowed them to drive my direction rather than stopping to look inside first.  I then moved up my training with 100 miles in the distance as a goal and in doing this and running more 50ks and long training runs I looked past my foot issues- another of my less than redeeming traits as I often try and push through things when I should stop and reassess the situation.  The point here in all this rambling is I let the allure of running longer and longer drive my decision making and not a reality check of my body.  We need to challenge ourselves but in doing so live in reality and not denial.

Another aspect in this is to look at your goals with the races you run.  I say races but often for the majority of those entered in races are mostly racing themselves.  However, if you are one who is competitive and looking to do well overall, or in your age group, this may play into what you run and how far.  It is good to think this through since going in a direction because of curiosity or the allure may hamper your real goals.  As an example: for me I have a goal to run Boston in 2020 when I am 60 and then every 5 years so I am going to maybe run a 50K and one longer adventure run before the 2020 Boston race but everything else will be shorter to make sure I am healthy and ready for Boston.  Having goals helps, well should as often I let other things cloud the issue, to make decisions on what and how far to run.  Two runners who show a great understanding of what they are good at and what they want to run are Joseph Gray and Max King.  Joseph tends to run shorter mountain runs and while I am pretty sure he could run 50k’s or more he knows what it is he is good at and where his focus needs to be for now and does not let others drive a change.  Max is much the same as while I am sure he would do well at longer races most of his races are 50 miles or shorter, even running one obstacle circuit that is more “run-centric.”  The point being they know what they want to do and what will make that happen so are not drawn from that focus.

I would like to add that while I talk about enjoying running this does not preclude there being effort and some level of discomfort that may still exist.  It is often this discomfort that gives us the most satisfaction when it is overcome.  No matter the distance you run discomfort can be part of it.  I can truly say I have hurt more in a really hard 5k, even a mile when in HS and College, than in most of my Ultras albeit the discomfort in the Ultra lasted longer but rarely have my lungs hurt as bad as in a hard mile or 5K.  What this says is that if ones goal is to push through barriers then you can find them at any distance.  Yes, in Ultras often those barriers last longer and come and go more often due to the time on your feet.  But, in a 5K the mental aspect can be just as hard to get through.  I know for me the 2nd mile in a 5K is a mental barrier I need to push through as much as miles 10-20 in a 50K.  Both barriers are real and when I can break them both consistently I will have accomplished something be it in a 5K or 50K.

The above has just been some thoughts and as I have said this is not to dissuade anyone from an Ultra or talk people into 5K’s but instead is an encouragement to look at where you are and ask questions of yourself about why you want to run what you want to run.  So just ask yourself the following:

• Are running a race or distance because you want to or because others make you feel you want to?
• Are you ready, and have the time, to put in the effort to be able to have the best opportunity to complete your goal distance?
• Do you have any physical issues that may preclude you doing a particular distance and if done will hinder you even running shorter distances and enjoying life on a day to day basis?
• Do you race competitively or simply like to run in races for the camaraderie?  See how this plays into what you want to run.
• Do you have long terms goals and how does the run you are looking at play into those long term plans?

Bottom line is have fun, remembering fun can have discomfort, no matter the distance you.  No matter how far you run do it to because it is what you want to do and not because it is the thing the “Cool Kids Are Doing?  When you are done and have taken a hard look at why you want to do what you want do and find you want to run long and do Ultras then by all means do the work needed and go for it, maybe the Moab 240 is in your future.  But, if you find you only want to run 5Ks and have fun and enjoy the camaraderie at the races then go for that and do not feel any less than those that run longer.

Again have fun!!!!!

 

  Click on images for more information and if you want more info on OFM check out this post: 

• What is OFM (Optimized Fat Metabolism)

To order Vespa you can go here and use coupon code - tkonvalin15 -   for 15% off.

2025 Dust Bowl 100 Race Recap

Four weeks after racing the Gravel Grinder Nationals in Greencastle Indiana I headed back out to Eminence Indiana, which is very close to Greencastle, to do the Dust Bowl 100.  This was my second year and had some high goals for me - getting close to 5 hours - but knowing based on my race 3 weeks before that this was probably too big a goal.  But hey one can have goals:). 

While still having sleep problems I had hoped to get at least a few hours so went to bed early but that did not help as just like 4 weeks ago I got 0, yes 0, hours sleep the night before the race.  While often the night before a race is not as important with as bad as I have been sleeping 0 was not good.  That said went to the line hoping for the best.

Did not get in much of a warmup as was just tired and it was warm - about 75-78f but high humidity so sweating already and had not even started.  Got to the line and set up in the 18mph-20 mph group - one can hope.  When the race started once again my GPS gave me problems as I could see a blue label on the screen, had never seen that before, but as I need my reading glasses on to read it I had to fumble for them and once again, like last year, I faded to the back of the group - not a good start.  Never figured out the issue but got it sorted out and then worked to get back up through the pack before the real racing got going - would not happen as could seem them a ways up there.  This meant while many were just cruising I was pushing it to move up before the gravel.  I did link up with a few others so at least had company. 

When I hit the gravel I was way way back but worked with a group to slowly move up some.  While I could tell I was working I did fell fairly good if not sleepy.  We sort of pace-lined for  quite a while with a few dropping off but stayed with a pretty good group till the first aid station at around 50 miles.  While many stopped I did not as just did not think I needed to yet and figured as I was on my own they would likely catch up - and they did.  The good news I was only about 3 minutes behind last years pace to 50 miles, when I checked the data later.  The bad news was last year at this point I was tired but felt OK but this year I felt spent already.  This is where no sleep comes into play as even if my legs might have been able to go harder my sleepy brain said NO and that I had to conserve to just get done.
Last year after 50 miles I linked up with some people - one of which I was there this year - and worked to go to the end.  But here I could not hang on and was a weird feeling as did not feel too bad but my brain just said no-go.  So they went off and I got caught by a few of those who stopped at the aid station and hung on as long as I could - was not long.  This sort of repeated itself till I stopped at an aid station that I think was at about 63 miles.  There I filled up with water and had the first coke of the day then got back on the road.  Then it was a matter of just catching a few people and then getting passed by a few as could not get going at a good pace.  Up til this time I still looked like I could go under 6:00 but that slowly went out the window.

By this time I am not sure how hot it was but at the end of the race I saw temps of 95-98 with humidity and it felt like it.  The blessing was that while when the sun shone it was really hot we did get some clouds go by so did a get. Break every now and then.  The next stop was at an aid station around 78 miles where I only got a coke and was back out there as so close but still not feeling it.  Did catch on with a few people so that helped and from there was just counting down the miles to be done and playing mind games to make the miles seem less - like looking forward to 98 miles as that was around the end of the gravel and the last home stretch - you do what you can.

Was wondering how the last bit would be as the course finishes with a part that goes through a dirt section and then grass as sorta like cyclocross.  The afternoon before I had done a shake out ride after a big rain when I got to the dirt it ended up being thick clay and locked up the tyres so had figured if got to the end and looked muddy I would just carry my bike.  Thankfully with the heat of the day and looked like a truck may have driven to pack the dirt and lots of other riders there was a good hard packed section so no mud thankfully.

So ended a tough ride but a good one as anytime you finish, and even sometimes if you do not, it is a good ride - my  time ended up being 6:14:12 - was 5:36:08 last year -  and was 150th OA, out of 322, and 8th in 60-69, out of 31 - only 15 minutes or so out of 3rd and 30 minutes out of 2nd. Geoffrey Chandler who won the Gravel Grinder Nats 4 weeks ago also won here and rode awesome as his time was 5:06 and he was 30th OA - the guy is fast.  While it was not the race I wanted it was the race I got for the shape I was in.  My initial thought was that next year I would do the 100K but after some days thinking about it I may indeed do the 100K as it is a good distance to race with the training time I have - BUT I may also still do the 100 miler as I really think if I am trained and get this sleeping issue sorted out - and maybe not quite as hot - I can go close to 5 hours.

This was my first race on the new custom Capital Bicycle Company bike and it did great,  It was a super dusty day so my left Favero SPD pedal gave me some issue as it did not want to let me out at the end - did the same last year - so need to work out that problem.  The SRAM Red XPLR 13 Speed shifted great and 1X gearing - 46frt and 10-46 rear - was just right.  The Rene Herse Oracle Ridge 48’s, used the Endurance + as to me will take the weight hit for no flats, on the ZIPP 303 XPLR S Rims were great.  I will tell you the tyres were awesome - and the width was perfect as no issue in the gravel and they felt OK on the road sections.

Here is a map of the course - Dust Bowl 100 Mile Route

Strava Info - Dust Bowl 100 Strava

Ride Video - This is the YouTube link to the video below:

As far as fueling I have been working at being able to better use carbs as after years of getting fat adapted and being able to do well with very few carbs my ability to utilize carbs as needed is not what it needs to be in fast races like this one.  My goal was 300g in 5 hours - so 60g/hr so that was what I carried - idea is if I go slower I need less anyway so was a good number.  I will put the totals below but my final figure was around 225 during the race so at 6.25 hours that is 36.3g/hr.  A little story - as I have told people I put 3 gels - in this case 90g carbs - in a soft flask and carry that and had 3 other gels (66g) in another one and a couple other gels and drink mix .  Well I went to take my first hit of the 90g gel flask but hit a bump and it made me grip the flask too much and out squirted half the flask all over my hands and top tube bag - just what one wants with 4+ hours to go:)  As far as water I carried 2ea - 900ml bottles, 1ea - 2ltr bladder and 2ea 500ml soft bottles - I did refill one bottle at an aid station and refill my 2ltr bladder - likely not fully empty - for likely total of 6.65ltrs for the whole ride.  I never used the two 500ml soft flasks as they were there if raced through the aid stations.  The 900ml bottles had 75g carbs in each but figure I drank one full one, and filled it, but the other I drank about half of and refilled that half with water at an aid station.  I did also take 2ea Vespa UC at 2 hours and 4 hours.  I did look back and as I did not finish my bottles I was likely short on electrolytes so need to work on that.  Total break down is below:

Pre-Ride
2 cups coffee with some collagen, Creatine and cream
1 packet oatmeal

30 minutes before race
1 Vespa UC
1 UCAN Latte with Caffeine

10 minutes before
1 Vespa JR

Totals for Preride
Cals - 610kcal
Carbs - 80g
Fat - 22.5g
Protein - 34g

Race Fueling - this is what was taken in not what I carried
Carbs in water bottles - 110g (Goodlife)
Carbs from Gels - 105g (Neversecond and SIS)
As a note I used the Unflavored Neversecond Gel but it is far from no flavor and strong but I find this with any of the higher carb gels
Carbs from Vespa - 10g

Totals
Cals - 903.3 kcal
Carbs - 225g

Electrolytes
In water bottles - Myoxcience Electrolytes - 441mg sodium/675mg Potassium/180mg Magnesium
4 S!Caps - 1364mg Sodium/84mg Potassium

Water - 6.65Ltrs

So, now to get ready for Gravel Worlds where I initially was doing the Double (50K run Friday/150 Mile ride Saturday) but with sleep issues and training decided to move down the Half Double (25K run Friday/75 Mile Ride Saturday).  While my ego thinks I am coping out I realize the smart thing to do was drop down as still a hard two days but will be fun and not a slog for the sake of slogging.  

As a final note the Dust Bowl 100 it is a great race so give it a go next year but let me warn you it fills up fast.

  Click on images for more information and if you want more info on OFM check out this post: 

• What is OFM (Optimized Fat Metabolism)

To order Vespa you can go here and use coupon code - tkonvalin15 -   for 15% off.