12-Week Training Timeline • Race-Day Checklists • Packing List
12-week training timeline, race-day checklists, packing list, and a personalized fueling calculator — free, instant access.
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“I'm running Panaracer Gravelking X1 45s, with PSI calculated using the Silca tire pressure calculator.”
— Sheri Rosenbaum ELITE
“Next on the list: add Emporia to my weather app. The forecast? Rain. Rain. And more rain! But hey, at least race day was looking dry. Hot but dry... One week from race day... I'd find myself refreshing the app frequently, hoping it would magically stop the rain. Sadly, it doesn't.”
— Sheri Rosenbaum ELITE
Race-Specific Training Focus:
Distance: 103 mi
Elevation: 4,373 ft
Location: Emporia, Kansas
Signature Challenge: The combination of tire-destroying flint, Kansas heat, and self-sufficiency with only one checkpoint. Simple but relentless.
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.
All the Unbound prestige, all the Kansas suffering, half the distance—still not easy.
The 100 is designed as a launchpad to the 200—and it delivers. All the Flint Hills suffering, the Unbound atmosphere, the iconic finish, but in a (slightly) more digestible package. You'll still get humbled by Kansas. You'll still earn your finisher glass. And you'll probably start eyeing the 200 the moment you cross Commercial Street.
Emporia transforms into "Gravel City" with the town's population swelling 50% during race week. Pre-race, Marley Blonsky found immediate welcome: "I was recognized almost immediately and any nerves I had melted away, as we all introduced ourselves.
The 6 AM mass start rolling 1,700 riders out of downtown Emporia under police escort creates the defining gravel experience. Suffering through flint-strewn roads and finishing on Commercial Street with roaring crowds after the Highland Hill climb.
Kansas late spring brings extreme conditions. 2025 hit 90°F after a week of flooding rains and "flood alerts." 2023 saw sticky "peanut butter mud" that stopped riders for over an hour.
The perfect entry point to Unbound—all the suffering you can handle before graduating to the 200. (est. 2013)
If you want the Unbound experience without committing to 200 miles of suffering, the 100 is perfect. It's still hard enough to break you, but you'll finish before dark.
Expected Race-Day Conditions:
Climate: Kansas summer—extreme heat, humidity, thunderstorms possible
Key Challenges: Extreme heat (85-100°F possible), High humidity causing fluid loss, Thunderstorms with mud potential
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 (Flint Hills gravel—sharp rocks that destroy tires and spirits):
Reviewed Picks for This Course:
Top tire pick: Schwalbe G-One Ultrabite 40mm ($69.90) — See full analysis →
Climate Gear (Kansas summer—extreme heat, humidity, thunderstorms possible):
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.
Unbound Gravel 100 Start Time: Saturday 6:00 AM. Set your alarm for 3:00 AM.
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 (103 miles): At ~11mph, expect ~9.4 hours on course. Lower intensity — fat oxidation increasing — target 50-70g carbs/hour (468-655g total, or 18-26 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: Kansas late spring brings extreme conditions. 2025 hit 90°F after a week of flooding rains and "flood alerts." 2023 saw sticky "peanut butter mud" that stopped riders for over an hour.
Plan your fueling around these conditions — heat and humidity increase fluid and sodium demands significantly.
Aid Stations: 1 full checkpoint (Council Grove, ~mi 50)
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: ~$245
Cost of Trip: Moderate (3/5)
Nearest Airport: KCI (Kansas City) - 2hr drive to Emporia; ICT (Wichita) - 1.5hr drive
KCI (Kansas City) - 2hr drive to Emporia; ICT (Wichita) - 1.5hr drive
Hotels book out fast after lottery results. Many camp at Lyon County Fairgrounds (RV hookups available). ESU residence halls sometimes available. Nearby towns like Olpe, Americus have options. HotelPlanner is official partner.
Thursday-Friday at All Things Gravel Expo in downtown Emporia. Photo ID required.
Downtown streets close race day. Park legally nearby. The start is at Granada Theatre on Commercial Street.
Emporia has standard restaurant/grocery options. Race week features expo food, pasta dinners. Finish line party with beer garden on Commercial Street.
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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