Unpacking the 2024 Gravel Nationals with our Women's Podium

Lauren Stephens - 2023, 2024 National Champ

You are the repeat national champion for gravel! What does it mean to be able to defend your title for 2024?

Last year winning gravel nationals champs was one of my top goals for the season. This year I have had new goals but I was still motivated to attempt to defend my title. With a few km to go and a gap of just over a minute I began to soak it in that I was going to get to wear the national champ jersey for another year.

What challenges does the Nationals course in Nebraska bring to the table vs other big name events?

One challenge of Nationals is the field is small. A lot of the big name events attract women from other countries which increases the size and depth of the field. For nationals it's only American women in the race.

You might say that Gravel Nats brings a “mixed field” of athletes, how does this play into the dynamic of the race?

Gravel Nationals attracts women that are racing gravel all season and riders like me who are mixing their calendar with other disciplines. It may be the first time you've raced some of the competitors all season.

What were some key considerations of your fueling and nutrition strategy for this event?

For this race we have on feed zone with support at about mile 90. My goal is to take exactly what I need for the first 90 and pick up what I need for the remainder 45 miles in musette bag. This allows me to not carry any extra weight on the course for the 3 climbs before the feed zone.

How do you feel about the National Championship event in relation to so many of these other big gravel races on the calendar?

The calendar is very full especially in the back end of the season. I chose to make SBT, Gravel Worlds, Gateway Cup and Gravel Nationals a block of racing. My strategy for a calendar is to have 3 to 4 race blocks a year which allows me to have time to take breaks and build back up through out the season.

When you have a tight turnaround between events of opposing demands (ie Leadville vs Chequamegon), how do you prepare for the next event?

I try to keep a balance in my training. In this last block of racing the training before the events was focused on endurance with long rides but also added some two day workouts where one workout was geared to endurance and the other toward speed. Once the race block begins the priority goes to recovery while getting one specific training day between the back to back racing. I raced Gateway (4-days of crits) between Gravel Worlds and Gravel Nationals this year to start preparing for Road Worlds.

Lauren De Crescenzo - 2nd Place

What challenges does the Nationals event in Nebraska bring to the table vs other big-name events?

The Nebraska gravel offered a unique set of challenges vs other big-name events. One of the more surprising features is the presence of sandbars—something you'd never expect in Nebraska. In certain sections, it feels like you're riding on a beach. These sandbars appear out of nowhere, forcing you to battle just to stay upright without having to put a foot down.

Additionally, while the field is smaller, it's made up of some of the strongest female riders in the U.S. With a strict no-drafting policy, the race quickly becomes one of endurance. Once the group begins to split, it turns into a true race of attrition.

You might say that Gravel Nats brings a “mixed field” of athletes, how does this play into the race dynamic?

Gravel Nationals certainly brings a "mixed field" of athletes, but that variety makes the race so interesting. Having raced against almost every woman in the field, I had a good idea of what to expect from each competitor. The race dynamic felt less like an all-out battle for position and more like a strategic chess game. It became about patience, carefully observing every move my competitors made, anticipating their tactics, and playing my cards right.

What were some key considerations of your fueling and nutrition strategy for this event?

At Nationals, hydration and nutrition were critical, especially with only one aid station allowing outside support at mile 90. After breaking my collarbone, carrying a USWE hydration pack has been too much for my shoulders, so I had to adjust my strategy. I opted for two 1-liter Feed bottles mounted on my bike, with a 750ml bottle in my back pocket, all filled with Skratch Superfuel. At mile 90, I grabbed another 1-liter bottle from my husband Jim, which had SIS Nootropics caffeine gels taped to the side for quick access. With "only" 40 miles to go in our 130-mile race, the caffeine gels helped me stay focused for the final stretch. Balancing fuel intake and hydration over such a long distance, especially in challenging conditions, was key to maintaining performance.

How do you feel about the National Championship event in relation to so many of these other big gravel races on the calendar?

It was the safest I’d ever felt in a gravel race with a rolling enclosure for the entire race. The people of Gering welcomed us with open arms. There was law enforcement at every major intersection managing traffic. USA Cycling did a great job keeping us safe. It’s also the only race where they enforced no drafting rule and I liked it a lot. It’s fair and not as arbitrary as other races where you’re left guessing who has hooked up with a group of amateur men with aerobars

When you have a tight turnaround between events of opposing demands (ie Leadville vs Chequamegon), how do you prepare for the next event?

When I have a tight turnaround between events with completely different demands, like transitioning from a 130-mile race of attrition at Nationals to a spicy 42-mile Chequamegon Mountain Bike Festival the next weekend, I rely on my coach, Elliot at FasCat, to handle the planning and strategic thinking. He helps make sure I'm prepared without overdoing it because for me, the key is adopting a "less is more" approach.

I find the real challenge isn’t just in switching race types—it's in managing the travel, recovery, and not getting sick! Recovery becomes my top priority, and I practically live in my Hyperice Normatec pants. When traveling, I load up on Thorne Zinc Picolinate and keep a few Mortal Hydrations in my pocket. Plus, I recently discovered SwissRX Soft Tissue Complex, which I think was critical to my swift collarbone recovery.

Paige Onweller - 3rd Place

What challenges does the Nationals event in Nebraska bring to the table vs other big name events?

Nationals was a smaller women's field, and with a no draft policy in place on all the men's fields, this made for a smaller field on a long course. So basically, a lot more steady pedaling!

You might say that Gravel Nats brings a “mixed field” of athletes, how does this play into the dynamic of the race?

I think gravel in general brings a mixed field of athletes. That's what's unique and special about gravel is that you can have riders from so many disciplines come together. It makes the racing more dynamic.

What were some key considerations of your fueling and nutrition strategy for this event?

The race was not at sea level, but wasn't super high either - but enough for me to prioritizing hydrating well. The heat was also a factor. I ended up using a frame bag on my bike to keep fluids off my bike and help my core temp stay cooler. I also switched to mostly hydration/electrolytes in the bottle instead of high carb drink mix as I tolerate that better in the heat. It does mean you have to be more diligent about gels to get in the right amount of carbs.

How do you feel about the National Championship event in relation to so many of these other big gravel races on the calendar?

I think USAC does a great job with this event, particularly with safety and fair racing. There is a lead rolling enclosure for safety and then motos to enforce no draft policy on other categories. This really makes it a complete female race. No other events are doing this yet.

When you have a tight turnaround between events of opposing demands (ie Leadville vs Chequamegon), how do you prepare for the next event?

USAC Nationals was only 6 days prior to Chequamegon and they were completely different races (long, pure power slog vs short, punchy, tactical) - so for me, the biggest thing was recovery. Turn around efforts like that you really have to be careful to recover as fast as possible and to fuel more than you think to help repair muscle damage and repair glycogen stores.

Photo credits: Cycling News (cyclingnews.com)