How many carbs per hour for SBT GRVL?

Evidence supports 60–90 g/hr for trained endurance athletes, with 100–120 g/hr possible after gut training. Altitude and Cow Creek intensity push most Black-route riders to the middle of that range and toward the lower end after hour 8.

How much water should I drink at SBT GRVL?

Most riders need 500–1,000 ml/hr, higher on 80 °F+ ranch sections. Dry Rocky Mountain air adds roughly 200 ml/hr of respiratory loss compared to sea level. A pre-race sweat test is the only reliable way to personalize it.

How much sodium do I need?

Typical race intakes fall between 400 and 1,000 mg of sodium per liter of fluid. Riders arriving from sea level or with a salty-sweater profile trend higher, especially on the Black route.

Should I use caffeine at SBT?

3–6 mg/kg body mass, ideally split across the race. A common Black plan: 100–200 mg pre-start, 100 mg at Steamboat Lake, 100 mg at the base of Cow Creek. Always rehearse the dose in training first.

What should I eat before SBT GRVL?

1–4 g/kg carbohydrate 2–4 h before the start, from familiar low-fiber, low-fat foods. Avoid experimenting on race morning — race the breakfast you have tested.

How do I avoid bonking on Cow Creek?

Fuel by the clock from the gun, force a solid item every 90 minutes, and top off carbohydrate and caffeine at the aid station before the climb. Cap effort at high Zone 2 to low Zone 3 on the climb itself.

How hard is SBT GRVL Black?

142 mi (229 km) with ~9,500 ft (2,900 m) of climbing, most of it above 6,700 ft and topping ~9,000 ft on Cow Creek. Elite men finish in 6:30–7:15; strong amateurs 8–10 h; most amateur finishers 10–13 h. Finish rate is high compared with Leadville MTB but the day is long.

How long does it take to finish SBT GRVL Blue?

Elite riders finish the Blue 100 in 4:45–5:15, strong amateurs 5:30–7:00, most amateur finishers 6:30–9:00. The route is roughly two-thirds of Black with the biggest climb removed.

How much climbing is in SBT GRVL Black?

Roughly 9,500 ft (2,900 m) across the 142-mile Black route, with the Cow Creek climb (~5 mi at 4–7 %) as the signature effort. Blue is ~7,600 ft, Green ~4,500 ft, Yellow ~2,200 ft.

Which SBT GRVL route should I choose?

Yellow (37 mi) is an introductory ride. Green (60 mi) suits first gravel events. Blue (100 mi) is the sweet spot for experienced amateurs. Black (142 mi) is for riders comfortable at altitude with 8+ hour days and disciplined self-sufficiency.

Is SBT GRVL a UCI qualifier?

Yes. The Black and Blue routes are UCI Gravel World Series qualifiers. Top age-group finishers earn qualification for the UCI Gravel World Championships that year. Check the official SBT GRVL Athlete Guide for current slot depth per age category.

How do I qualify for the UCI Gravel World Championships at SBT?

Finish in the top 25 % of your age category on the Black or Blue route (percentage varies year to year and per UCI rules). SBT publishes qualification slots in the Athlete Guide before race day and confirms qualifiers within 48 hours of the finish.

When is the SBT GRVL Gravel World Championships in 2027?

SBT GRVL 2027 is scheduled for June in Steamboat Springs, Colorado. The UCI Gravel World Championships 2027 date and venue are confirmed separately by the UCI — SBT is a qualifier, not the championship itself.

How many aid stations does SBT GRVL have?

The Black route has 5 neutral aid stations (approx. mi 22, 55, 90, 105, 125). Blue has 3, Green 2, Yellow 1. Spacing on Black can reach 30+ mi — plan bottle capacity and calories accordingly.

What tire width and pressure for SBT GRVL?

Most riders run 40–45 mm tubeless tires. Typical pressure for a 70–80 kg rider on 25 mm internal rims is 30–36 psi front, 32–38 psi rear. File-tread or lightly-knobbed gravel treads (Pathfinder, G-One, Terra) work well on the mostly-smooth ranch gravel.

Do I need a gravel bike or can I use a road bike?

A dedicated gravel bike with 40 mm+ tires is strongly recommended for Black and Blue. Endurance road bikes with 32–35 mm tires can survive Green and Yellow but are punished by washboard sections.

How many acclimatization days before SBT GRVL?

Best case: 10–14 days at 6,000+ ft to complete the altitude response. Alternate: arrive within 24 h of the start so the acute phase has not yet peaked. Arriving 3–7 days out is the worst window — past the honeymoon, not yet adapted.

How much does altitude reduce my power at SBT?

Expect 6–10 % reduction in sustained aerobic power at 6,700–9,000 ft compared to sea level. Pace by HR or perceived effort, not sea-level power numbers, especially on Cow Creek.

What should I wear at the SBT GRVL start?

Short-sleeve jersey, bibs, arm warmers, light gilet, full-finger or ¾ gloves, a cap under the helmet. Most riders stash warmers at the first aid station once the sun clears the ridge.

What is the weather like on race day?

Typical race day: 45–55 °F at 6:30 AM start, 75–85 °F midday highs, low humidity, high UV, and a real chance of afternoon thunderstorms on the second half of Black.

How many calories per hour do I need at SBT?

For a 7–13 h effort, most riders target 240–360 kcal/hr, primarily from carbohydrate. Larger and faster riders trend higher; smaller or altitude-sensitive riders trend lower.

How do I pace the Cow Creek climb?

Cap effort at high Zone 2 to low Zone 3 heart rate (or ~78–85 % of altitude-adjusted FTP). Force one gel at the base and one halfway up. Keep gears easy — spinning at 80+ rpm preserves late-race legs.

How do I register for SBT GRVL?

Registration opens via a lottery on the official SBT GRVL website, typically in late fall for the following year's edition. Lottery slots fill within days. Some coaching-program and charity slots exist outside the lottery. Confirm current-year process on sbtgrvl.com.

How much does SBT GRVL cost?

Recent editions run approximately $325–$395 USD depending on route, with early-registration discounts. Coaching-program and charity slots typically add $500–$2,000 bundled with support. Confirm current pricing on the official site.

Where should I stay for SBT GRVL?

Downtown Steamboat Springs offers hotels and short-term rentals within walking distance of Yampa Street — book 6–12 months in advance. Alternatives: Steamboat Ski Area (5 min drive), Oak Creek (20 min) and Hayden (25 min).

SBT GRVL Nutrition Basics — Pre-Race, Race Day & Recovery

Nutrition basics for SBT GRVL

Three windows shape every endurance result: what you eat in the hours before the start, what you take in on the bike, and how you recover once you cross the line.

Pre-race breakfast

1–4 g/kg carbohydrate 2–4 h before the gun from familiar low-fiber, low-fat foods. Steamboat cafés open early on race day — but experiment with menus in the days before, never race morning.

During-race execution

Fuel by the clock, not by feel. 15-minute head-unit alarm from the neutral rollout on Yampa Street. On Black, force a solid item (rice cake, half a bar) every 90 minutes to buffer gel fatigue.

Recovery

Within 60 min of the finish: 1.0–1.2 g/kg CHO + 0.3 g/kg protein + fluids to replace 150 % of body-mass loss with sodium. Steamboat's hot springs are legendary — go after you have eaten, not instead of.

Race-day morning timeline

T-4 h (≈ 2:30 AM)	Wake, coffee, first breakfast (1–2 g/kg CHO): oatmeal, banana, honey. Hydrate 17 fl oz with sodium.
T-2 h	Second small feed (~50 g CHO) — bagel, jam, sports drink. Chamois cream, sunscreen, kit on.
T-90 min	Bike check — pressure, brakes, computer, bottles loaded, top-tube bag stocked. Layer for 50 °F start.
T-45 min	Ride to Yampa Street corral. Sip 7–10 fl oz of sports drink. Restroom.
T-20 min	In corral. First caffeine dose (100–200 mg gel or gum). Final layering call.
T-5 min	Half a gel. Breathe. Confirm HR/power start plan with yourself.
T+0	Rollout up Yampa Street. Neutral pace — ride patiently to the first gravel turn.

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SBT GRVL — Nutrition Basics