12-Week Training Timeline • Race-Day Checklists • Packing List
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“Race day. It was hot. It was humid. It had some technically challenging sections. At the bottom of the first sketchy descent, there were literally bodies waiting for aid cars. I was told there was worse to come. I persevered.”
— Deanna Duke UNKNOWN
“Near the top of a long climb where nearly everyone was walking and my forward progress was pretty grim due to heat exposure, a support 4x4 came down the hill. I watched as the two men in front of me got water bottles, pouring water over their helmets in slow motion. I couldn't wait to fill my pack.”
— Deanna Duke UNKNOWN
Race-Specific Training Focus:
Distance: 67 mi
Elevation: 4,850 ft
Location: Goshen, Arkansas
Signature Challenge: The relentless rollers on chunky sharp gravel—death by a thousand cuts with technical descents mixed in.
Establish aerobic foundation. 70-85% volume in Z1-{{Z2}}. {{CTL}} rising steadily (+5-8/wk in loading weeks, netting about +10/month after recovery weeks). {{TSB}} slightly negative (-5 to -15). Week 4 = recovery week (60% volume). Feels boring but doable—you should finish most rides feeling like you could do more.
Layer intensity, develop race-specific fitness. 60-70% Z1-Z2, 30-40% Z3-Z6. Two to three quality sessions per week. The magic happens here: deliberately dig a fatigue hole ({{TSB}} goes to -25), recover just enough, then dig another hole. This is where fitness sharpens.
Shed fatigue, maintain sharpness. Volume drops 30-50%. Intensity stays high but duration decreases. Week 11: {{TSB}} rises to +5 to +10. Week 12: TSB targets +15 to +25 for race day. Fitness doesn't improve—the goal is to remove the fatigue layer so you can express the fitness you've built.
One of the US paths to UCI Gravel Worlds—67 miles of Ozark smashfest.
Highlands Gravel Classic is one of the US qualifiers for UCI Gravel World Championships (alongside Big Sugar and Mammoth TUFF)—that alone makes it significant. The race itself is a 67-mile smashfest through chunky Ozark gravel with constant climbs and technical descents (a 53-mile/3,700ft Masters course covers the official 60+/50+ age-band distance). It's short enough to race hard and long enough to hurt. For anyone chasing UCI qualification, this is a strong option.
One of a handful of US qualifiers for UCI Gravel World Championships (alongside Big Sugar and Mammoth TUFF), racing through remote Ozark backcountry under 'a lush awning of natural woodlands.
Strong NW Arkansas cycling culture supports the event, though participation lags behind European qualifiers. The 2025 field included elite riders like Crystal Anthony and Jenna Rinehart competing alongside recreational riders.
A pure smashfest through beautiful but punishing Ozark terrain where elite times cluster around 3:25-3:59 for 67 miles. The short distance creates constant intensity rather than endurance pacing.
The US gateway to UCI Gravel World Championships—short, sharp, and unforgiving. (est. 2022)
If you're chasing UCI qualification or want a short, intense Ozark race, Highlands delivers.
Expected Race-Day Conditions:
Climate: Variable Arkansas spring
Key Challenges: Wide temperature variability (40-80°F), Rain makes loose gravel dangerous, High humidity possible
60-90 minutes Z2 endurance. Keep legs moving, nothing hard. Optional: 3 × 1 min Z4 to keep neuromuscular system awake.
45-60 minutes Z2. Maybe 2 × 3 min G Spot if you're feeling restless. Don't go hard.
Rest day or 30-45 minutes very easy spin. The last hard workout was 4-5 days ago. Everything now is just maintenance.
45-60 minutes Z2. Include 3-5 × 30 seconds Z5-Z6 (openers to keep legs sharp). Last real ride before race.
Travel day (if traveling) or rest day. Optional 30-minute easy spin if legs feel heavy.
30-45 minutes Z2 with 3 × 1 min Z4 openers. Course preview if racing Sunday. No heroics.
20-30 minutes very easy spin or complete rest. Do what's worked for you previously.
Tire Setup (Chunky Ozark gravel with constant rolling hills):
Reviewed Picks for This Course:
Top tire pick: Pirelli Cinturato Gravel M 40mm ($73.99) — See full analysis →
Climate Gear (Variable Arkansas spring):
Drivetrain: Chain clean and lubed. Shifting smooth across all gears. No chain slip under power.
Tires: Tubeless sealant fresh. Tire pressure set for race conditions. Check for cuts, sidewall damage.
Cockpit: Computer charged and mounted. Bottles/cages secure. Bento box organized.
Wheels: Thru-axles tight. No spoke issues. Hubs spin smoothly.
Don't: Install new chain race week. Change tire pressure drastically. Add new untested equipment.
Essentials: Spare tube (even if tubeless), tire plugs, CO2 cartridges (2-3) or mini pump, multi-tool with chain breaker, quick link, tire levers.
Nutrition: Gels, bars, chews—whatever you practiced with. Bottle with sports drink pre-mixed. Extra water bottle.
Other: Sunscreen, chamois cream, arm warmers/vest, rain jacket (if forecast), extra base layer.
Race essentials: Bib number and pins, race chip, ID and emergency contact info.
Highlands Gravel Classic Start Time: Saturday morning.
Wake up. Coffee if you normally drink it (not the time to change habits). Breakfast: 100-150g carbs, minimal fat, minimal fiber. Oatmeal with banana and honey, bagel with jam, or white rice with a pinch of salt.
Start sipping sports drink. Begin hydrating and topping off fuel. Apply chamois cream and sunscreen.
Arrive at start area. Check in, use porta-potty. Get your head right.
Light warmup ride: 10-15 minutes easy spinning. Wake up the legs.
Final gear check: bottles filled and secured, nutrition in pockets, tire pressure verified, drivetrain sounds good. Run through your performance statements mentally.
Openers near the start: 2-3 x 30 seconds at race effort with easy spinning between. Gets HR up, legs awake, reminds body what fast feels like.
Roll to start line. Find your position. Deep breath.
6-2-7 breathing if anxious. You're ready. Trust your training.
Your Fueling Math (67 miles): At ~12mph, expect ~5.6 hours on course. Endurance pace — target 60-80g carbs/hour (335-446g total, or 13-17 gels).
Carb targets scale with duration: shorter races burn more carbs per hour at race intensity, while ultra-distance events shift toward fat oxidation and GI tolerance becomes the limiter (Jeukendrup 2014, van Loon et al.).
Enter your details for a complete race fueling plan — carbs, hydration, sodium, and an hour-by-hour strategy.
Your numbers are the easy part.
Hitting them at race intensity is a trained skill — gut training over 4-6 weeks, bottle logistics, heat adjustments when the plan meets the weather. The custom training plan builds your fueling protocol into the actual training weeks, so race day is a rehearsal, not an experiment.
BUILD MY PLAN — FUELING INCLUDEDGet race-day tips in your inbox
What Riders Say About Conditions: Late April Arkansas weather proved devastating in 2023 when temperatures hit 95°F with high humidity. Deanna Duke warned: 'Did I mention it was hot?... predicted temperatures of 95 and high humidity.
Plan your fueling around these conditions — heat and humidity increase fluid and sodium demands significantly.
Aid Stations: Feed zones on course
2-3g carbs/kg bodyweight. Low fat, low fiber. Familiar foods only. 500ml water with meal.
One gel (24g carbs) with 200ml water. Tops off blood glucose.
Focus on pacing, positioning, settling in. Sip on drink. Heart rate is spiking, gut blood flow is reduced.
First gel or equivalent (24g carbs). Start your fueling clock. Hydrate consistently.
Consume carbs consistently by the clock. Target rate depends on race duration: 80-100g/hr for races under 4 hours, 60-80g/hr for 4-8 hour events, 50-70g/hr for 8-12 hours, and 40-60g/hr for ultra events (12+ hours). At lower intensities fat becomes your primary fuel and GI tolerance is the limiter. Set a timer. Your brain will be stupid. It will forget to eat.
Practice eating real food on easy rides. Start with 40-50g carbs per hour, mostly solid. Build tolerance gradually. SGLT1 transporters can double in 2 weeks of consistent gut training (GSSI).
Increase toward your race-day target rate. Mix of liquids and solids. Practice eating at tempo pace. Your gut adapts to what you train it for.
Hit your race-day target rate (see duration-scaled targets in your prep kit). Race nutrition only (gels, drink, bars you'll use on race day). Practice at race pace. For ultra events (12+ hours), include savory and mixed-macro foods alongside gels.
Stick with what worked in training. No new products. Trust your gut (literally).
Known Suffering Zones:
Budget Planning:
Entry Fee: ~$100
Cost of Trip: Above average (4/5)
Nearest Airport: XNA (Northwest Arkansas National) - 20min to Fayetteville
XNA (Northwest Arkansas National) - 20min to Fayetteville
Stay in Fayetteville—major college town with ample hotels and Airbnbs. University area and Dickson Street have good food options. Goshen start is 15min from Fayetteville.
Friday/Saturday at Goshen Community Center.
On-site parking at Goshen Community Center provided.
Fayetteville has excellent restaurants. NW Arkansas food scene has grown significantly.
Spin in Z1 after crossing the finish line. Let heart rate drop gradually. Stopping abruptly causes blood to pool in your legs.
20-30g protein, 60-100g carbs, 500-750ml fluid with electrolytes. Chocolate milk, protein shake with banana, or whatever the finish line has.
You lost 1-4 liters of fluid. Drink 500-1000ml within the first hour. Add electrolytes. If pee is dark yellow by evening, keep drinking.
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