The Gravel Ride. A cycling podcast Craig Dalton

In this episode, Craig Dalton and Justin Bowes reflect on the lead-up to the Unbound Gravel 200 race, sharing insights into the unique training approach adopted to prepare for the challenging event. They discuss the strategic training block, the importance of quality over quantity, utilizing power meters for training effectiveness, and the significance of recovery in a compressed time frame. The conversation dives into the pivotal four-day mini camp, highlighting the benefits of stacking workload and the nuances of balancing intervals and endurance rides. 
Support the Podcast
Join The Ridership 
Key themes include strategically structuring training around time constraints, leveraging prior endurance experience, the impact of power meter training, optimizing recovery for peak performance, and the mental challenges faced leading up to a formidable gravel race like Unbound.
Key Takeaways: Strategic training plans can be tailored effectively to accommodate time constraints and previous endurance experience.
Balancing interval workouts with endurance rides is crucial for building strength and endurance for challenging events.
Utilizing power meters can provide valuable insights into training progress and help optimize performance.
Adequate recovery periods are essential for the body to absorb training load effectively, leading to improved performance.
Mental preparation and breaking down the race into manageable segments can help athletes.
Transcript:
[00:00:00] - (): Craig Dalton: Justin, welcome back to the show,
[00:00:02] - (): Justin Bowes: Craig. Thank you for having me. It's good to see you again.
[00:00:05] - (): Craig Dalton: Post Unbound. We did it.
[00:00:07] - (): Justin Bowes: That's right. You did it. Yeah, you did it a big way.
[00:00:12] - (): Craig Dalton: I appreciate you coming on board and being my muse to help me tell my story. I feel like you were an integral part of my life for a while this year.
**** - (): In our last episode, we talked about kind of what the run up to my non cycling related vacation looked like. And maybe we pick up the story post that vacation.
[00:00:33] - (): Justin Bowes: Sure. Yeah, it was, we discussed on the, on the first pod that, we, we were having a little bit uncharacteristic buildup, um, not only because you had some, prior work, obligations with, as far as travel, but we were starting quite late, um, as well.
**** - (): So we had to, be a little creative in how we wanted to, to approach your training. So, right when you were, uh, leaving, we had really built up your training load, um, because obviously we knew that you were going to be leaving and you're gonna have time off the bike. You weren't gonna be.
**** - (): Completely immobile. I mean, you were, we're going to be able to, do some running and walking and some lifting and, and, um, a few stationary bike sessions in there and things like that, but it's not the most ideal unbound training, especially when you're training for the 200 and. We're only a couple months into it or, a couple of months out from it, I should say.
**** - (): And so, uh, the thought behind, how I wanted to structure your training was to take advantage of the, the, the amount of time that you did not have to train. And so where a traditional buildup would have multiple big ride days on the weekends, um, not only that, but then also, during the week, You would have your meat and potato interval session, but also bookend it with some big endurance rides on the front and the back end of it, but you just didn't have that available to you.
**** - (): So, um, I needed to make sure that we were going to take advantage of not only the lack of time that you had available to you, but also you're, you're no stranger to endurance, um, athletics. So you had a background that I could work with. And that makes all the difference. If you were just coming to me off the street and say, Hey, can you get me ready?
**** - (): And less

This week we welcome Tomas Castrillon, the founder of Arriba Travel, to talk about the joys of gravel cycling in Colombia. We discuss the allure of traveling by bike, the unique cultural experiences that can be found off the beaten path, and the incredible diversity of Colombia's landscapes. Tomas shares his personal journey into the world of cycling and how it led him to create a bicycle travel company. He also provides insights into the specific route of Arriba Travel's Bogota to Medellin gravel trip, highlighting the challenging climbs, beautiful scenery, and rural communities that participants will encounter along the way.
Arriba Gravel Colombia Website
Support the Podcast
Join The Ridership 
About the Guest(s): Tomas Castrillon is the founder of Arriba Travel, a bicycle travel company based in Colombia. With a passion for cycling and a desire to share the beauty of his country with others, Tomas started Arriba Travel in 2011. He has been organizing and leading road bike tours in Colombia for over a decade, and more recently, he has expanded into gravel bike tours. Tomas is dedicated to providing a premium experience for his clients, combining challenging rides with comfortable accommodations and delicious cuisine. He believes that cycling is a way to explore and connect with the diverse landscapes and communities of Colombia.
Key Takeaways: Gravel cycling in Colombia offers a unique opportunity to explore the country's diverse landscapes and connect with local communities.
Colombia has a strong cycling culture, with cyclists of all skill levels and backgrounds enjoying the sport.
Arriba Travel's Bogota to Medellin gravel trip is a challenging and beautiful adventure, featuring steep climbs, stunning views, and comfortable accommodations.
The trip takes riders through rural communities where they can experience the agricultural traditions and warm hospitality of the Colombian people.
Safety is a top priority for Arriba Travel, and the support team ensures that all participants have a positive and enjoyable experience.
Automated Transcription, please excuse the typos:
 
 
[00:00:00] - (): Craig Dalton: Tomas, welcome to the show. Thank you so much for having me, Craig. How are you? I'm doing great. And, um, yeah, good evening to you. I'm super excited to have this conversation. We've been chatting a few minutes offline and I was just sharing, and the listener knows this well, I love gravel travel. I just love the idea of a exploration in foreign lands by bike.
**** - (): And in particular, the. Kind of versatility, a drop bar gravel bike gives you in your exploration. Of course,
[00:00:32] - (): Tomas Castrillon: it's great. What, what is it that attracts you about traveling with your bicycle? I mean, you're, you're, you mentioned it a little bit, but what's like, let's put it this way. What has been like the greatest adventure that you have been, uh, that you have had while, uh, traveling with a gravel bicycle so far?
**** - (): I think it's just,
[00:00:51] - (): Craig Dalton: you know, it's the idea that culture can unfold slowly. So as a tourist, you might go to a city and you might read a tourist map and go do this, that, and the other things, but there's so many things in between that a bike enables you to see along the way. And obviously as, as gravel cyclists, we're looking to get out into the wilderness and out into destinations unknown.
**** - (): And surely if the route is well designed. , you're, you're going well off the beaten path. Correct. So you're, you're interacting with a part of the culture that may not see so many foreign travelers. Mm-Hmm. . So you're gonna get a really authentic experience versus sort of a whitewash tourist experience you might get in a major city.
[00:01:34] - (): Tomas Castrillon: Correct? Correct. And, and what has been like the place that you said like, oh, I want to come back to this place? Or is there a place that you said like, oh, I would

This week on the podcast we welcome Justin Bowes, a coach at FasCat Coaching. We discuss the evolution of Fastcat Coaching and the development of their training app, Optimize. Craig shares he'll be lining up for the UNBOUND 200 in June and Justin has the tough job of getting him ready. Justin shares his background in racing and coaching and his love for gravel racing. They also dive into the specific challenges and strategies for training for the Unbound Gravel 200, including nutrition, hydration, and pacing. Justin provides valuable insights and tips for preparing for a long-distance gravel race.
FasCat Coaching
Optiimize App
Support the Podcast
Join The Ridership 
About the Guest(s): Justin Bowes is FasCat cycling coach with over 20 years of experience in the sport. He started racing at the age of 15 and has competed in road cycling, triathlon, mountain biking, and gravel racing. Justin has raced professionally and has coached numerous athletes, including national champions in road cycling, mountain biking, and cyclocross. He is passionate about gravel racing and has an active 2024 gravel race calendar.
Episode Summary: This week on the podcast we welcome Justin Bowes, a coach at FasCat Coaching. We discuss the evolution of Fastcat Coaching and the development of their training app, Optimize. Craig shares he'll be lining up for the UNBOUND 200 in June and Justin has the tough job of getting him ready. Justin shares his background in racing and coaching and his love for gravel racing. They also dive into the specific challenges and strategies for training for the Unbound Gravel 200, including nutrition, hydration, and pacing. Justin provides valuable insights and tips for preparing for a long-distance gravel race.
Key Takeaways: Fastcat Coaching has evolved over the years and now offers personalized coaching as well as an app called Optimize, which provides real-time analysis and feedback for athletes.
Training for a long-distance gravel race like Unbound Gravel 200 requires a strategic approach, including proper nutrition, hydration, and pacing.
It is important to listen to your body and adjust your training based on factors like recovery, sleep, and overall fatigue.
Simulating race conditions and practicing your nutrition and hydration strategy during training rides is crucial for success on race day.
Having a support crew and a well-thought-out plan for aid stations and resupply points can make a big difference in your race experience.
Notable Quotes: "Unbound Gravel is a challenging event, but with proper training and preparation, you can enjoy the ride and achieve your goals." - Justin Bowes
"Training for a long-distance gravel race requires a balance of endurance, strength, and mental fortitude
Transcription:
[TRANSCRIPT]
[00:00:00] - (): Craig Dalton: Justin, welcome to the show.
[00:00:04] - (): Justin Bowes: Hey, Craig, how are you doing?
[00:00:05] - (): Craig Dalton: Um, excellent. I'm excited to have another fast cat on the podcast. Frank on his gosh, it must've been like a year plus ago that we had Frank on board.
[00:00:14] - (): Justin Bowes: Yeah. That's what he mentioned that, uh, when we first started talking about, uh, bringing you on is I hope you don't mind a project.
**** - (): Um, he said, yeah, it was almost two years ago, I think that he was on. So yeah, this is cool to be on with you.
[00:00:28] - (): Craig Dalton: Yeah. It's been awesome. I mean, I've been a big fan of the fast cat podcast over the years and I've picked up a bunch. I've never really in the last couple of years had anything super substantive to train for something that terrified me.
**** - (): So we'll get to what that is and why I came back to you guys. But the evolution of fast cat over that time, obviously. That brought on additional coaches, but also built out a pretty amazing application, uh, iPhone app and Android app, I assume.
[00:00:59] - (): Justin Bowes: Yeah, it's as, as Frank

In this episode, host Craig Dalton interviews Dean Dahl, the founder of Good Ride Gravel, about his journey into gravel cycling and the upcoming gravel event he is organizing in Chilliwack, British Columbia. Dean shares his background in skateboarding and mountain biking and how he found a similar sense of adventure and exploration in gravel cycling. He discusses the unique characteristics of the Chilliwack area, including its diverse terrain and the growing gravel cycling community. Dean also explains his vision for the Good Ride Gravel event, which focuses on creating a community-oriented experience that celebrates both the sport of gravel cycling and the natural beauty of the region. He highlights the different routes available for participants, ranging from a beginner-friendly 50-kilometer ride to a challenging 150-kilometer route with significant elevation gain. Dean emphasizes the importance of sustainability and community engagement in organizing the event and shares his plans for a lively post-event atmosphere with local sponsors providing ice cream, craft beer, coffee, and food.
Good Ride Gravel
Support the Podcast
Join The Ridership 
About the Guest(s): Dean Dahl is an event organizer and gravel cyclist based outside Vancouver, British Columbia. He grew up in the Vancouver area and has always had a passion for outdoor activities. Dean has a background in skateboarding and mountain biking, which eventually led him to discover gravel cycling. He currently resides in Yarrow, British Columbia, a small town just outside of Vancouver, where he enjoys the quiet and scenic surroundings. Dean has experience organizing events in the nonprofit sector and has a deep understanding of the cycling community. He is the founder of Good Ride Gravel, an event that aims to bring together gravel cyclists of all levels and create a vibrant and inclusive community.
Episode Summary: In this episode, host Craig Dalton interviews Dean Dahl, the founder of Good Ride Gravel, about his journey into gravel cycling and the upcoming gravel event he is organizing in Chilliwack, British Columbia. Dean shares his background in skateboarding and mountain biking and how he found a similar sense of adventure and exploration in gravel cycling. He discusses the unique characteristics of the Chilliwack area, including its diverse terrain and the growing gravel cycling community. Dean also explains his vision for the Good Ride Gravel event, which focuses on creating a community-oriented experience that celebrates both the sport of gravel cycling and the natural beauty of the region. He highlights the different routes available for participants, ranging from a beginner-friendly 50-kilometer ride to a challenging 150-kilometer route with significant elevation gain. Dean emphasizes the importance of sustainability and community engagement in organizing the event and shares his plans for a lively post-event atmosphere with local sponsors providing ice cream, craft beer, coffee, and food.
Key Takeaways: Dean Dahl's passion for outdoor activities, including skateboarding and mountain biking, eventually led him to discover gravel cycling.
Chilliwack, British Columbia, offers a unique mix of flat, smooth trails and challenging mountainous terrain, making it an ideal location for gravel cycling.
The Good Ride Gravel event aims to bring together gravel cyclists of all levels and create a vibrant and inclusive community.
Participants can choose from three different routes, ranging from a beginner-friendly 50-kilometer ride to a challenging 150-kilometer route with significant elevation gain.
The event will feature a lively post-event atmosphere with local sponsors providing ice cream, craft beer, coffee, and food.
Notable Quotes: "I realized this is actually a lot like the feeling I used to have as a skater... discovering strange little places and hitting obstacles. I get that same feeling when I'm gravel riding." - Dean Dahl
"We want to

In this episode, Craig Dalton interviews Andrew L'Esperance, a professional cyclist from Canada. Andrew shares his journey in the world of cycling, starting from his early days racing with his brothers to becoming a professional athlete. He discusses the challenges and opportunities he has encountered along the way and how he has managed to make a career out of his passion for cycling. Andrew also talks about his transition to gravel racing and the different strategies and equipment choices involved in this discipline. He shares his experiences in races like Unbound and Sea Otter Classic and provides insights into the world of professional cycling.
Support the Podcast
Join The Ridership 
About the Guest(s): Andrew L'Esperance is a professional cyclist from Nova Scotia, Canada. He grew up in a family that spent a lot of time outdoors and started racing bikes at the age of 12. Andrew has been racing ever since, climbing the ladder and participating in various disciplines such as road cycling, cyclocross, and mountain biking. He holds a degree in mechanical engineering and has always had ambitions to be a full-time athlete. Andrew has raced for Norco Bicycles and is currently racing for Maxxis Factory Racing. He has also ventured into gravel racing and is excited about the opportunities it presents.
Episode Summary: In this episode, Craig Dalton interviews Andrew L'Esperance, a professional cyclist from Canada. Andrew shares his journey in the world of cycling, starting from his early days racing with his brothers to becoming a professional athlete. He discusses the challenges and opportunities he has encountered along the way and how he has managed to make a career out of his passion for cycling. Andrew also talks about his transition to gravel racing and the different strategies and equipment choices involved in this discipline. He shares his experiences in races like Unbound and Sea Otter Classic and provides insights into the world of professional cycling.
Key Takeaways: Andrew L'Esperance started racing bikes at a young age and has been racing ever since, participating in various disciplines such as road cycling, cyclocross, and mountain biking. He has always had ambitions to be a full-time athlete and has found ways to make it work alongside his engineering degree. Andrew's transition to gravel racing has opened up new opportunities and challenges, and he enjoys the adventure and technical aspects of this discipline. He emphasizes the importance of equipment choices in gravel racing, including tire selection and the use of suspension forks. Andrew's favorite gravel races include Unbound and Sea Otter Classic, where he enjoys the competitive atmosphere and the chance to showcase his skills. Notable Quotes: "I've always ridden a drop bar bike off-road. My first bikes were mountain bikes, and then I started doing cyclocross, which was my road bike, my winter bike, my cross bike. So, I've always had that mix of riding different disciplines on the same bike." - Andrew L'Esperance "I love the adventure of riding a bike, and it's a lot easier to find adventure on a gravel bike. In general, in the places that I spend the most time riding." - Andrew L'Esperance "If it's going to give you an advantage in the race, sometimes it will, sometimes it won't, and it needs to be at the right time in the race." - Andrew L'Esperance on using a suspension fork in gravel racing "Gravel racing is a combination of endurance, technical skill, and equipment choices. It's about finding the right balance and making the most of each race." - Andrew L'Esperance Transcription:
 
[TRANSCRIPT]
[00:00:00] - (): Craig Dalton: Andrew, welcome to the show. Thanks. Thanks for having me, Craig. Yeah. I'm excited to have this conversation. I know you're, you're off to Europe tomorrow, so I appreciate you squeezing us in before you
[00:00:13] - (): Andrew L'Esperance: go. Yeah. Thanks for you making it happen too. I think you were just on traveli

In this episode, host Craig Dalton interviews professional cyclist Andy Lydic. They discuss Andy's journey in the world of cycling, from his early days in high school to his decision to pursue a career as a professional cyclist. Andy shares his experiences racing for amateur teams in Spain and his transition to gravel racing. He also talks about his participation in the UCI Gravel World Championships and his goals for the future. The conversation highlights the growing popularity of gravel racing and its potential as a pathway to professional cycling.
Episode brought to you by AG1.
Support the Podcast
Join The Ridership 
About the Guest(s): Andy Lydic is a professional cyclist from Boulder, Colorado. He began his cycling journey in high school, transitioning from track and cross country to mountain biking and road racing. Andy joined the Boulder Junior Cycling team and quickly progressed in the sport. He decided to pursue a career as a professional cyclist and moved to Europe to race for amateur teams in Spain. After facing challenges with team closures, Andy shifted his focus to gravel racing. In 2023, he participated in the UCI Gravel World Championships and had a standout performance as the unofficial under 23 world champion. Andy continues to pursue his passion for gravel racing and aims to make a mark in the professional cycling world.
Episode Summary: In this episode, host Craig Dalton interviews professional cyclist Andy Lydic. They discuss Andy's journey in the world of cycling, from his early days in high school to his decision to pursue a career as a professional cyclist. Andy shares his experiences racing for amateur teams in Spain and his transition to gravel racing. He also talks about his participation in the UCI Gravel World Championships and his goals for the future. The conversation highlights the growing popularity of gravel racing and its potential as a pathway to professional cycling.
Key Takeaways: Andy Lydic's passion for cycling began in high school when he transitioned from track and cross country to mountain biking and road racing. He joined the Boulder Junior Cycling team and received mentorship from experienced cyclists, which helped him progress in the sport. After facing challenges with team closures in Europe, Andy decided to focus on gravel racing as a pathway to professional cycling. Gravel racing offers a unique combination of physical and technical challenges, making it an exciting and competitive discipline. Andy's participation in the UCI Gravel World Championships showcased the potential of gravel racing and its ability to attract top-level riders. Notable Quotes: "I want to use gravel as my pathway to pro... I want to write the story of what is the future of gravel." - Andy Lydic "Gravel racing is a true test of a rider's strength, endurance, and technical skills." - Andy Lydic "The U.S. has limited opportunities for young American riders to race in Europe, and gravel racing can provide a unique pathway to professional cycling." - Andy Lydic Resources: BMC (Andy Lydic's bike sponsor) It Could Be Me (Andy Lydic's title sponsor)  Maurten (Andy Lydic's nutrition sponsor) Northwave (Andy Lydic's shoe sponsor) Don't miss this engaging conversation with Andy Lydic as he shares his journey in the world of cycling, his experiences in gravel racing, and his aspirations for the future. Tune in to gain insights into the growing popularity of gravel racing and its potential as a pathway to professional cycling.
Automated Transcript (please excuse the typos):
[TRANSCRIPT]
[00:00:00] - ():  Craig Dalton: Andy, welcome to the show.
[00:00:04] - ():  Andy Lydic: Thanks so much for having me. I'm stoked to be here.
[00:00:07] - ():  Craig Dalton: I'm excited to get into a little overview of your career and What's in store for you in 2024. I always love to start these conversations by just learning a little bit more about you. I mean, you've been involved in bike racing for a long t