Expert Training Tips for Unbound Gravel with Cameron Jones Equipment, Nutrition, and Pacing
Posted on May 20, 2026
Taking his own advice, Cameron Jones winning the 2025 Unbound Gravel 200, after setting himself up well for the breakthrough performance of his season.
If you’re going to take tips on any pursuit, why not take them from the top? That’s what we’re dishing out in our latest blog, as we roll over the Flint Hills of Kansas and into Emporia for one of the biggest off-road events of the season, Unbound Gravel. The man dispensing the hard-earned knowledge is none other than 2025 Unbound Gravel 200 winner, and 4iiii powerhouse athlete, Cameron Jones. Amidst his travels and media responsibilities as defending champion, Cam was kind enough to carve some time out to share some of his insights on key aspects of the race, that will aid first-timers (or return riders!) in having a successful outing, regardless of the distance they’re setting out to do. Read on to find out what the surprise solo-winner and eventual Life Time Grand Prix Winner has to say about having a killer day in Kansas!
Let’s Talk Equipment Choices: Bikes, Tires, Tools and More…
Unbound is notoriously hard on equipment. In reality, 95% of it is straightforward smooth gravel. There is no single setup that will be perfect the whole time. Don’t stress if you feel under or over-biked for any parts of the course; every setup will have places where it shines.
Tires are a big talking point, but again, don’t stress! All will have their pros and cons. In the interest of rolling resistance and comfort, I would recommend at least a 45mm width, but don’t push the tire clearance of your frame, as mud or broken spokes could stop you in your tracks. Tubeless tires and sealant are well worth it, and regarding pressure, I go as low as possible without inviting pinch flats - in the mid 20s PSI.
A waxed chain will last the longest, but nothing will last the distance of the 200. Definitely have an oil-based lube available for a top-up once you get over 5-6 hours in.
Be self-sufficient with repair equipment and know how to use it. It is relatively flat, so don’t worry about weight. Bring at least a dozen tire plugs, big and small, and ideally have multiple pluggers pre-loaded.
Bottle cages are an important and overlooked component. Bottle retention is crucial, so go hit some bumpy terrain at speed with full bottles to check yours are up to the task. The cheap cages are often the most secure.
Bottle cages with a firm grip on your bottles, and a reliable power meter to help dose your effort out wisely, are two great tools to tackle the Flint Hills of Kansas.
Nutrition, What to Consume and How Much?
Have an idea from training of how many carbs you can comfortably stomach. The energy you will expend in the race often exceeds what you have done in training, so you will likely need more on race day. Always carry extra in case you lose some or get hungry. Liquid carbs are easiest to digest, but I like to carry some simple chewable foods like a jam sandwich or Rice Krispie treats.
Carry more fluids than you think you need, especially as the race goes on. Again, there is minimal disadvantage from the extra weight, and you can always pour it on your head if you have spare. I take most of my calories from drink mix, but always have a bottle or bladder free from carbs. This way, you can tailor your H2O intake to thirst independent of carb intake. I still include electrolytes in all fluids, as sodium needs are proportional to fluid intake rather than time.
Keep track of your carb intake to ensure you do not get behind, carb counting is a nice distraction to pass the time during tough moments.
Having your Mom or a member of the team's support staff in one of the feedzones, to stock you up with supplies mid-race, certainly doesn't hurt!
Pre-Race/days leading up to race (pre-riding, race strategy, equipment testing…)
There is just as much strategy in the days leading up to the race as there is during it. The goal is to get pre-riding and expo visits done while minimizing time on your feet.
With more miles of course than most can (or should) pre-ride in the available time, you should prioritize sections that may affect race strategy (positioning, line choice) or equipment (tires, pressures) decisions. While it is hard to tell from the map where key sections will be, you can join the Participants Facebook Group where locals and unbound veterans often post about roads to watch. This year’s course seemed pretty smooth from the parts I did back in March, but the section of the 200 after Madison, including the main climb and descent of Texaco hill, should show you the worst of it. Pre-riding is NOT essential; however, driving out to remote locations can make for long days. You can get a feel for 90% of it by riding short loops from town.
If there is a rumour of the infamous mud for the race day, go find some. Ride your bike into it. Get clogged up. Then you know what to avoid and how to get moving if you do get stuck in the race.
A bit of race recon, especially if there's mud, will at least prep you for what to expect and how to handle it on race day - even if it does require a thorough bike wash after.
The industry expo and downtown vibe are a huge part of the unbound experience, so do get involved. Check out the latest from visiting brands, attend some meet & greets, check out pro’s bikes. But avoid spending all day down there and second-guessing your own setup. Get lots of sleep - race day is an early start. The night before, re-download the latest route in case there have been any changes.
Day Of (morning routine, breakfast, things to remember, mental prep, start line gridding…)
Race morning routine is very individual. Consider: How long before you like to eat breakfast? How much warmup do you want vs how far up the start grid you want to be?
Pre-race sleep can be restless with anticipation and nerves. My watch recorded no sleep the night before I won. Don’t stress about it; the body will function just fine.
I have breakfast as close as 2h before the race starts and don’t sacrifice sleep to eat earlier. You should be eating from the gun anyway, and if you can eat on the bike, you can digest breakfast on the bike!
Depending on your aims, lining up early can ensure a solid starting position on the grid.
Do a final check of your nutrition and repair equipment, and know exactly where to reach for that caffeine gel or tire plugger.
The neutral rollout looks to be a bit longer this year, which is a chance to warm up. Unless you are planning a full gas attack from the gun, you might want to prioritize lining up early to get a good spot on the grid, rather than warming up right up to the start.
The Race (pacing strategies, group dynamics/positioning, aid stations…)
While I spent most of the race last year in the front pushing wind, I spent less than half the time above threshold than the year before riding in the bunch, and finished in much better condition. Smooth and steady wins the race! If you can govern the pace, then chill on the hills and push more on the flats.
If you identify any major hills, rough sectors or even any corners, it is far easier to move up in your group beforehand than chase back afterwards. Keep an eye on your map and write down the distance markers of any key sectors so you can be ready.
It looks rather windy in Kansas at the moment, and there is bound to be headwind on race day. Bend your arms, keep your head down and think aero thoughts!
Aid stations are chaotic, so be extra attentive of other riders and support crews. They are also LONG, like multiple city blocks long, so have a plan with your support crew about whether they will be at the start vs end and left vs right side of the road, to help narrow down your search. No matter how your day is going, make sure to smile and thank your support crew!
Post-Race (post-race recovery, local restaurant recommendations, find a good after party…)
As you cross the finish line, soak in the moment! No matter how long it takes, completion is an incredible feat. High-five your new best friends, you shared the race with and share the war stories with your supporters. Marvel at how comfortable the curb on Commercial Street is as you finally get a chance to sit down. Find a cup of something cold and bubbly and a plate of something salty and fatty from the finish line food trucks while you wait for your mates to finish (behind you, of course). After the best shower of your life, and smashing whatever further food you are craving, it is fun to head back down to the finish line to celebrate with the rest of the gravel cycling community. Don’t forget to buy your support crew a drink, their day can be exhausting too!
Follow Cameron Jones here: Cameron Jones
Check out the 4iiii Power Meters that Cam used to help him to his 2025 Unbound Gravel 200 win.
