Flavia’s Tactics for Topping the BWR Quad-Tripel Crown

photo credit: @belgianwaffleride + @rdubcreative

Flavia's journey to the top of endurance gravel racing has been truly inspiring, marked by her fierce tenacity, tactical savvy, and a storied career that includes a remarkable 7th place finish at the Rio Olympics Road Race in 2016. Now that she’s conquered some of the toughest "un-road" courses out there, we're eager to delve into her experience with the Quad-Tripel series, the challenges she overcame, and what this achievement means for her future in the sport.

So, without further ado, here’s “The Flave!” 

The “Quad-Tripel” Crown 

Q: Securing the Belgian Waffle Ride “Quad-Tripel Crown of Gravel” series title is an impressive achievement. How significant is it for you on both a personal and professional level?

A: Thank you so much! This one felt so good, especially after landing my first BWR win in Cedar City. It sure didn't happen without some hiccups, but that's part of gravel racing–we have to be prepared for just about anything!

Q: You were able to secure the series overall in spite of not toeing the line at the series kick-off in Arizona. Was that a deliberate decision or did circumstances get in the way of the Arizona date? 

A: The Arizona event was just too early in the season, to be honest, and I was not ready to start racing & traveling at that point. The calendar is so big now that tough choices have to be made, and sometimes I can’t make it to some really great races. 

Q: As you look back over the entirety of the series, what was the most challenging
aspect to consistently performing at a high level across different courses and conditions?

A: This was the first time I have done the updated BWR California course, and it was completely different from previous years; it’s definitely not a “roadie” course anymore! In fact, I would say that it suited those with strong mountain bike skills a lot more. Still, sometimes part of the game is making it through tough terrain unscathed, and that was pretty much what happened in California, where I landed a 2nd place by mostly working my way up and avoiding the chaos and crashes as much as possible. 

Q:  Did you find your training evolving or changing much to prepare for the unique challenges of the individual series events? 

A:  Yes and no. Many elements of my training and preparation are consistent, but I think there are ever-changing dynamics in gravel, whether it is equipment, tires, nutrition, or support. All these things play a major role, in my opinion. 

Q: Beyond the obvious physical demands, were there particular mental strategies you found yourself employing to stay focused and motivated across the diverse terrain and locations of the series?

A: I think because I didn't come from an 'off-road' background, I have an “always be learning” mentality. Watching riders that are better than me helps a lot, and I feel I gain more confidence each time I am able to get through tricky/techy sectors on the wheels of the technically savvy riders. There is definitely a “push myself and see what happens” attitude, too. There is no worse feeling than crossing the line and feeling like you could/would/should have done more. Most of the time I just have a sense of gratitude that I get to do this, and I don't want to take it for granted: the opportunity to be out there pushing my boundaries, challenging and bettering myself, and hopefully encouraging others to do the same is something that always keeps me motivated. 

Q: What was the biggest surprise or “Ruh-Roh!” you encountered during the series? 

A: Oh boy, definitely having a little mechanical malfunction at mile 40 in Bozeman. I was stuck in my 10 cog and I thought my race was over, which was a major bummer. I lost the momentum of being in the group, but luckily after fiddling with it and swapping batteries, I was able to get going again, only to have the same issue happen again at around mile 97. This time I wasn't able to fix it, and was forced to finish “fixie” style, but at least this time I was in my 17!

The terroir that makes a “Quad-Tripel”

Q: Starting with the original, the BWR California, what are some of the signature characteristics of that course that make it unique, and how did you approach racing it this year compared to previous attempts?

A: I had no idea what to expect in CA, other than it was a new-to-me course and we were definitely NOT on skinny tires as in years previous. Having lots of single track and a mass-start is a really big challenge when you are trying to suss out your competition amongst all the guys, but I get why they run it this way. Maybe sometime in the near future there will be enough women showing up to warrant a separate start. 

Q: Moving onto the “Hell of the Southwest (Utah),”  how did the terrain and elevation of Cedar City compare to the California event, and what specific adjustments did you have to make in your race strategy?

A: Cedar City was also a slightly different course this year, and I have to give them kudos for making these adjustments to their courses. BWR events are as challenging as they come, and in the past they were also very long in distance. It wasn't sustainable, especially with the calendar getting bigger and bigger every year. There are only so many 140-150 mile races with insane elevation that one can do in a single season and still be able to do it well. In many ways, this ever-growing calendar is challenging racers’ ability to cope with training and travel, in addition to the stress of the racing itself. Doing several events in a month is both physically and mentally exhausting–add travel to the mix and it leaves very little time to rest and recover before you have to do it all again. 

Q: The inaugural BWR Montana in Bozeman sounds like it brought its own set of challenges. How did the "Hell of the Bozone" compare to the other events in the series in terms of overall difficulty and course profile?

A: Despite the mechanical hiccup, I think Bozeman was by far the most amazing course they have ever put together. Perfect distance and elevation, the “unroad” conditions were superb, the single track was amazing (I’m shocked I’m saying that), and the views were unreal! It was a super fast course despite the elevation gain. 

Q: From a technical standpoint, which course presented the biggest challenge?  

A: For me, definitely the course in California. It was shorter in distance and more weighted to mountain bikers than previous years, which made it way more punchy and hectic. 

Q: How did the weather and terrain differ across the three locations, and how did these variations impact your race day strategy and equipment choices (ie., tire selection, pressure, bike)?

A: The weather was relatively nice for most of the races; it usually starts off a little chilly, but once we get going it gets warm quickly! I have been using a 45c Specialized Tracer for most of the races, and just adjusting the pressure depending on the course conditions. My bike is always my Specialized S-Works Crux outfitted with SRAM componentry. Hydration and calorie intake have been major areas of focus for me, and it's been an ongoing trial and error situation, particularly when you have to deal with stopping for feeds, where I’m not always able to always have my “own” First Endurance nutrition. However, that comes with the territory in gravel racing, and being able to adapt or make the most of it is part of the game as well. 

Q: Beyond the courses themselves, what did you notice about the atmosphere and community surrounding each of the three races? 

A: BWR’s expos are getting larger every year, but not so big where you feel overwhelmed. It’s so nice to just hang with everyone after the race. Seeing how invested the towns get, all the volunteers out on the course, and everyone behind the scenes ensuring we have the best experience is truly awesome! It’s so different from the road scene; it’s really refreshing.

Q: If you had to pick one, which of the three courses is best suited your personal strengths as a rider, and why?

A: Definitely Bozeman. The altitude, fast gravel, and elevation, along with some pretty exposed, windy parts meant that you had to be really strategic about racing and burning too many matches. 

Q: On the flipside, which course presented the biggest learning curve or forced you to adapt your riding style the most?

A: California. As I mentioned earlier, it was mountain biker territory, that one! But it was still fun, especially riding with the better, faster bike friends you make during the course of the race.

Q: What were a few key differences in how you fueled and hydrated for each of the three races, given their varying lengths, elevations, and climates?

A:  Racing at altitude is a bit trickier. Perhaps it’s just me, but I tend to drink more at altitude, and it can't be just water. Additionally, I aim to replenish electrolytes and stay on top of my carb intake because you just burn more at elevation. 

Q: How did the gravel and “unroad” segments compare across California, Utah, and Montana in terms of terrain, technicality, and overall feeling?

A: They are each so unique! The California course is full of techy single track, sand, and loose, rocky conditions. Utah was exposed and quite hot toward the end, in addition to being at altitude. There was also some chunk and single track there, too. Montana was just primo gravel–hilly and fast, with some well-maintained single track toward the end. I love how unique they all are. 

The “Unroad” that lies ahead…

Q: You really zeroed in on the BWR series for 2025 and it paid off in a big way. What's next for you in the world of cycling? Are there any new challenges or specific races that are calling your name?

A: I always try to add a new-to-me race every year, but also love coming back to some staple events to see if I am making progress. Up next will be Crusher in the Tushar in Utah, then another new-to-me race in Utah: The Wasatch All Road. Then it’s off to Gravel Worlds in Nebraska!

Q: What’s the one piece of advice would you offer to other riders hoping to take on the Belgian Waffle Ride series?

A: Tire choice, tire pressure, and nutrition are pivotal. The best result I achieved was when I had dedicated support out on the course and was able to get my bottles with the hydration mix that I’m used to, along with water, Coke, etc. A lot of these races are held during the summer, so electrolyte and heat management are critical. You can't overlook these things, as it will come back to haunt you down the road!

You can follow along with Flavia’s adventures on Instagram @lilcrush27 and Strava ~ “Lil Crush”