GFNY Coaching: Rider Questions

Written by Christian Parrett on December 4, 2020.

GFNY Coach Christian answers questions from GFNY competitors in this week’s Training Guide.

This week we’ve done something different: instead of writing about a single topic, we’ve taken some rider questions and answered them below. These questions cover training, tactics, and equipment, and we think the answers will help a lot of you. 

 

From time to time we’ll revisit this format, so keep an eye out on social media, and you can always email our coaching staff to ask a question for the next edition. 

What strategies/options does a heavier rider have for a short and steep climb, vs a long and steady climb? Say something that kicks up to 10-12% for 500-1000 meters?

-Chris Geiser

 

In competition, the best thing a heavier rider can do to get over short hills is to embrace ‘sag climbing.’ Sag climbing is when a rider starts a climb at the front of the peloton and gradually fades backwards. By starting the climb at the front of the peloton and timing it so they wind up at the back at the top of the climb, they can actually go up the climb slightly slower while still staying in the peloton. Climbing short hills even a few seconds slower can save a lot of energy, especially on repeated climbs. 

It’s important to practice this trick, because you don’t want to rocket backwards and out the back of the bunch. Practice and get a feel for sliding back, then moving up and recovering on the downhill. 

In training, larger riders need to train to get out of the saddle and climb explosively. Larger riders often prefer to stay in the saddle and ride at a steady tempo on long climbs. On short climbs, this won’t work: you need to use your whole body to get power into the bike. I recommend a few sessions of short intervals done out-of-the-saddle, and sessions of longer intervals where out of the saddle portions are mixed into the effort. For example, I love to take a typical 3 or 4 minute interval and start it with an explosive, out of the saddle effort for 30 seconds. 

 

With just under 24 weeks until GFNY what type of riding should I be doing now? How long before the event should I start a ‘dedicated’ plan for the event? And what type of riding should I be doing then? 

-Murray Craig

 

For a race like GFNY NYC, this is the perfect time of year to be mixing plenty of endurance miles with a bit of strength work, low-cadence intervals on the bike, or both. You can consider one day a week of higher intensity work if you’ve already been training hard. If you’re just starting your winter training, stick to low-intensity and strength work for around 6 weeks before introducing one day a week of high-intensity training. This workout can be long intervals from 8-15 minutes. I love sessions like 4×8 minutes, 3×10 minutes or even 2×15 minutes with a few minutes of recovery between each effort. 

In the spring, I’d recommend adding a second day of interval training to your week, while also making sure to do a long ride each weekend. These intervals can be shorter, in the 3-5 minute range, aiming to accrue around 25 minutes of total work time. 

The long ride should be of a duration similar to what you expect your GFNY finish time to be. If you’re more in the ‘looking to finish’ category around 80% of your expected finish time is good. If you’re in the #breaking5 hunt or looking to place high in your category, your long rides should match your expected finish time. 

The two interval sessions plus one long ride are your three important workouts for the week, but adding a few other low-intensity days will definitely help too. 

As far as starting a dedicated plan, the earlier, the better. Everything you do in March will work better if you did the right things in December. 

 

Any suggestions for joining group rides without blowing up your training plan?

-Michael Benowitz

 

Fantastic question, Mike. 

First, be realistic and match your training to the rides. It’s not realistic to do interval training on group rides: you’ll either ruin your workout, or everyone will hate you. If you train at 19-20 mph, don’t show up to the C ride thinking you’ll get a good workout. 

So, most of the time if you’re seeking out a group ride and matching it to your training schedule, it should be a steady endurance ride. On these rides you should be able to get in a good workout while still enjoying the social aspect of cycling. 

If you’re riding with riders who are slightly weaker than you (but not too much), you can spend as much time on the front as you like, and easily stay in your endurance training zones. If you put in the harder efforts in places where the draft has more benefit, like headwinds and downhills, the rest of the group should stay on your wheel. Then on the climbs, the fact that you’re stronger than the rest will actually work for you, since you won’t have to ride too hard to keep up.

On the other hand, riding with stronger and more experienced riders can be great, too. These riders are typically more dedicated to their training and have less ego, and won’t be trying to drop you at every possible moment. You can sit on their wheels and get in solid endurance work following them. They’ll probably be very diligent at sticking to their endurance zones on the climb, so while you might grunt a bit to stay with them over steeper climbs, you should be able to do so. Many times I have seen amateur riders go out on group rides with pros and be surprised by how easy it was to keep up. 

If you turn up to a group ride and it turns into a race, you have to be willing to let your ego take a hit. You may have to let the group go on the climbs or anywhere they go to hard. Maybe they’ll wait, or maybe they won’t and you’ll make a mental note to not ride with them again. But no matter what, remember that sticking to your training is NOT the same thing as getting dropped, and that there’s no podium after a training ride. 

 

There’s no substitute for outdoor rides, but do you have any suggestions for (new or used) indoor trainers for relatively novice riders on a budget living in an already cramped one-room apartment that’s been taken over by the necessities of remote working?

-Corey Shoock

 

Thanks for the question, Corey. I think you will find great options from all the big brands: Wahoo, Elite, Tacx and Saris all have good options. I am a big believer in direct-drive trainers (the kind where you take the back wheel off), the feel is much better and it’s easier to put out power. 

If you’re sticking to a modest budget, trying to find a used direct-drive trainer is a better option than a new wheel-on trainer. If you do go for a wheel-on trainer, try a fluid trainer and not a magnetic one, as it will provide more resistance and be quiet (important when you’re in a small apartment). 

At the end of the day, though, you can get a good workout on any trainer. The key is staying focused on getting in quality workouts. Check out my thoughts here on how to get the most out of your trainer. 

 

 

GFNY Ecuador already GFNY’s 4th race during pandemic

Written by jenna on .

Montecristi is the new start for GFNY Ecuador and has been given COVID-Safe approval

NEW YORK CITY, December 3, 2020 – GFNY Ecuador will already be GFNY’s fourth race held during the pandemic. Moving the start and finish away from Ecuador’s highly populated Manta has allowed GFNY Ecuador to create a more isolated and by that COVID-Safe race this Sunday December 6.

The race is now hosted inland from Manta in the historic city of Montecristi. It starts off with a descent down from Montecristi, traveling through Manta out to the coastline before returning to complete a lollypop loop and a final spectacular short steep climb back up to the finish in Montecristi.

The adjusted 175km competitive long route now presents athletes with a more challenging ride with 2100 meters of climbing. The largest climb of the day will be at El Aromo, a 7.6km climb with an average grade of 5.2% and peaking at 13%.

The medium, non-competitive route is 76km long with 978 meters of climbing.

 

About GFNY

GFNY is the global endurance sports brand with events held in NYC, Bali-Indonesia, Chile, Colombia, Costa Rica, Ecuador, France, Florida-USA, Italy, Jerusalem-Israel, Indonesia, Cozumel-Mexico, Monterrey-Mexico, Panama, Peru, Portugal, República Dominicana, Santa Fe-USA and Uruguay.

Riders get to BE A PRO FOR A DAY ® by competing against others, themselves and the clock in a personal endurance challenge.

Top 10% (20% at regional championships) of finishers in each age group qualify for the Racer Corral at every GFNY World event.

GFNY World Championship NYC

The 10th annual GFNY World Championship New York will be held on May 16, 2021. The race features the world’s most international peloton with riders from over 90 countries. Athletes take on a challenging 100-mile route from NYC to Bear Mountain to Fort Lee to compete against each other, the clock and themselves in a personal endurance challenge.

The official GFNY website is: www.gfny.com.

GFNY World calendar

6 December 2020 GFNY ECUADOR
7 March 2021 GFNY MONTERREY
14 March 2021 GFNY PUNTA DEL ESTE – SOUTH AMERICAN CHAMPIONSHIP
21 March 2021 GFNY REPUBLICA DOMINICANA
28 March 2021 GFNY ITALIA – EUROPEAN CHAMPIONSHIP
9 April 2021 GFNY JERUSALEM – MIDDLE EAST – AFRICAN CHAMPIONSHIP
18 April 2021 GFNY PERU
2 May 2021 GFNY PANAMA
16 May 2021 GFNY WORLD CHAMPIONSHIP NYC
4 July 2021 GFNY COSTA RICA
29 August 2021 GFNY ALPES VAUJANY
19 September 2021 GFNY SANTA FE
3 October 2021 GFNY BALI – ASIA CHAMPIONSHP
31 October 2021 GFNY FLORIDA
7 November 2021 GFNY COZUMEL
14 November 2021 GFNY CHILE
5 December 2021 GFNY URUGUAY COLONIA
TBD GFNY ARGENTINA
TBD GFNY PORTUGAL
TBD GFNY COLOMBIA

Further Material for Media Use

GFNY Ecuador video: here
GFNY Ecuador photos: here
GFNY World calendar graphic: here
Previous GFNY press releases: here

Media Contact

Gran Fondo New York Inc.
Emma Bishop, 
Uli Fluhme, 

Guidelines for Group Riders 2020-2021

Written by GFNY on .

Welcome!

The Gruppo Sportivo or GS-GFNY are happy to have you aboard for our Sunday group rides leading up to the #thirdSundayinMay – in 2021 that’s May 16! To participate in the group rides you only need to be registered for the race, be self-sufficient on your bike, follow some basic ground rules, and be able to hold the pace of one of the three groups that will go out each Sunday at 9AM from Allison Park in Englewood Cliffs, NJ – just a few feet North of Fort Lee. Here is a map link for easy reference https://goo.gl/maps/fBBumaKpf9ktA1YD6.

Why the switch – Allison Park provides us the opportunity to create the social distancing we require, gather safely, brief all riders, and roll out with less traffic management.

The group rides provide riders in the New York City area that are registered for the race, the opportunity to meet other riders, reconnect with riders you may know already, learn some new skills, and start to build up the base miles that you will need to have a great day on the bike at the GFNY NYC Championship. Above all, the rides are designed to show you the course, and to keep enjoying cycling all Winter long and into the Spring. Let’s face it, these rides will keep you motivated on days when the couch seems like a much better idea. Trust us – it’ isn’t! When attending each week, you may eventually find yourself ready to try riding with a faster group, climbing more confidently, or handling the elements. Whatever your desired result, it’s the proven preparation for your best GFNY Championship NYC performance.
So let’s get to it, because the more you know about the how the group rides work, the more enjoyment and benefit you will achieve.

First Things First – The Mandatory Minimums

First, some basics. The GS-GFNY (Gruppo Sportivo-GFNY), the official ambassador team of the GFNY NYC Championship, need to know that you are coming. This helps the team to know who is along for the ride, and how big the groups will be each week. This helps the team plan how many ride leaders are needed, what groups they are needed in, and of course how to manage the route planning based on the size and skill level of the registered riders.
There are three minimums you must meet to attend the rides – no exceptions:

  1. You must be registered for the 2020 GFNY NYC Championship. You can do that here if you haven’t done so already. (Worth noting that the price goes up the longer you wait, so, do the math. Lower registration fee + free group rides = no brainer). If you haven’t registered for GFNY you can register here.
  2. For your first group ride – complete the waiver when registering for your first group ride on gfny.cc (link will be provided when the ride is announced each Thursday in the GFNY Facebook group). You will be given a token to hang on your seat post that shows you have signed, and are ready to rock and roll for future rides.
  3. Finally, sign up for the group rides on the Thursday morning prior to the Sunday that you will be riding. The registrations will open on the GFNY.CC site (registration and waiver on the same form) on those Thursday mornings and will close on Friday night at midnight. As stated earlier, knowing who and how many, allows the GS-GFNY to plan accordingly and create the best possible experience on the rides.

Making the Ride Covid Safe

While not ideal times, we can all do our part to make each group ride safe, fun, and effective training for the #thirdSundayinMay. To start with, the Gruppo Sportivo ride leaders will divide the registered riders into groups of no more than 10 total. Likely this means that there will be one ride leader per group. This will make adherence to the safety protocols outlined here that much more important. As riders gather in Allison Park please remember to obey social distancing protocols, and wear a face covering when ever we are stopped, or as we roll through towns such as Piermont and Nyack.

On the bike, riders must absolutely refrain from spitting, or blowing their noses into the air in order to maintain the safety and health of the group. It’s just good manners. Please bring a rag or handkerchief or wear the buff over your face to ensure that what starts with you, stays with you. We are very serious about this, and you may be asked to leave the ride if you violate this or any other policy.

To make sure that you are ready to participate in a Covid safe group ride, please be sure to be ready for the following:

  • Face covering (mask, GFNY buff, balaclava, or other covering for nose and mouth)
  • Social distancing at stops and at the start of each ride in accordance with current protocols
  • Hand sanitizer (optional but useful), should the group stop somewhere with a portable bathroom facility

Ready to Ride?

Awesome. You are registered for the race, you have filled out your waiver, you understand the current safety protocols, and you are registered on GFNY.CC for the ride. On to the fun stuff.
The GFNY Group rides are fun, social, and productive training for the big day. So think of every ride as a bit of a dress rehearsal. Put simply, however you would prepare for the #thirdSundayinMay, is how you should prepare for the group ride. Your bike is in tip-top shape, because you clean it and maintain it regularly. You’re tires are inflated properly (and have been checked for cuts), chain is lubed, brake pads in good order. Nothing worse than having to call a car or limp home with a broken part. Some things to make sure you always have:

  • Face covering
  • 2 tubes
  • 3 CO2 cartridges (in case one goes bad – don’t think it can’t happen)
  • The nozzle for your CO2
  • Tire levers
  • Basic tools of some sort
  • If you are an electronic shifter – CHARGE YOUR BATTERIES OR BRING SPARES – don’t find out that Little Tor is on the route, and you don’t have the ability to get on to the little ring.
  • Nutrition and hydration – we suggest two bottles and at least a gel or two, and a bar of some sort. We even know a guy who can pack a sandwich or a burrito in his jersey. (don’t be that guy, live simply, and leave the turkey dinner at home).

Realistically speaking, if you are down to needing to replace busted chain link, or something like that, you are probably using a ride-share app to get home. No one likes breaking their knuckles across chain metal when it’s 30 degrees out.

Moving on to your kit, you are dressed to meet the elements. As a smart GFNY rider, you understand how the NY/NJ area treats you in December, January, February, March, April – and oh – sometimes May! You watch the weather and plan your wardrobe for ride day accordingly. Good rule of thumb. Whatever the temperature is (Farenheit), subtract 10 degrees. That’s what it will feel like on the bike. So if it’s 38 degrees, plan on it feeling like 28 degrees. Trust us, the ride will be much more enjoyable if you are dressed properly. There is nothing more miserable than being cold and knowing you have 18 miles back to the barn while you are suffering. If you want to suffer – may we suggest hill repeats or a continuous loop of Duran Duran’s second album!

Some tips on what to wear can be found here.
One of the most important pieces of gear you can have for the ride, and something you can’t ride without, is your helmet. Like we said, prepare as if it is a dress rehearsal for race day. Helmets will always be required, so make sure that you have it in your kit bag when you leave the house, as you won’t be allowed to ride with the group without it.
Conversely, feel free to leave your headphones at home. Headphones on a group ride, or in the race are dangerous. Please don’t bring them, you will be asked to remove them for the safety of the group.

You will also want to leave your time-trial / triathlon bike, or aerobars at home. Those types of bike have their purpose, but group riding isn’t it.
Please also refrain from taking photographs while the groups are in motion. While we know that everyone is anxious to capture the spirit of the day, but being distracted with your phone or camera out can cause danger for the group. Save the photo-opps for coffee stops and scheduled photo stops or regroups.

Lastly, it’s always helpful to have the route. If you are on the GFNY Facebook group, the route will be posted the Saturday prior to the ride. This should provide enough time to study the route, print a cue sheet, or load it onto your bike computer. It’s always helpful to study the route for a few minutes prior to arrival, so that you can decide which group to ride with. The amount of climbing, number of turns, etc..might provide some insight into what the right group is for your ability on that day. But never fear, often times, if you can’t keep up with one group, another group is right behind traveling the same or a similar route, at a slower pace.
Should you ever lose the group and are not sure what to do next, navigating back to route 9W and pointing yourself South, will always be the simplest answer for getting back to Allison Park.
Sunday Fun Facts:

  • Arrive at Allison Park, ready to go, by 8:40 as the rides will leave promptly at 9
  • Plan to have the last of your coffee down by no later than 8:53
  • Each group will roll out separately the A’s first, followed by the Killer B’s, and then the C’s. Groups will roll out in numbers of no more than ten each.
  • When arriving at Allison Park (if it’s your first ride of the season), check in with the ride leader. On subsequent rides, it’s always good to say hi to the ride leaders and let them know which group you will ride with.

On the Road

And now to the road – awesome! This is the best part, the ride. Remember though, that riding in a group is governed by some physics-driven etiquette that you don’t really have when you are riding alone or with a small group. Above all, the GS-GFNY are there to help the group have a safe, fun, and social riding experience that gets you ready for race day. But while we treat preparation for riding like a dress rehearsal for the race, the group rides, are NOT A RACE! These are not the days for segment chasing, or PR setting, but rather the days to learn how to ride with a group so that the whole group benefits. Let’s unpack that.

  • The GS-GFNY ride leaders love to be up front and set the pace. Don’t pass the ride leaders unless you are planning to leave the ride. The ride leaders will not chase you down, they will stay with the group. Listen to any instructions they may provide.
  • Remember this is not a race. Ride at the pace of the group and get to know those around you. But do this safely. That means being predictable, riding at a steady pace, and not doing any sudden braking or turning. Keep your eyes on the rider in front of you and the road. Pass any hand signals back by imitating the signals you see coming from the ride leader.
  • Drafting may be new to you. So draft as close to the rider in front as you are comfortable, but do not allow a big gap to develop that will split the group. The ride leaders may ask you to “close it up” or “close that gap”. This is your indication that you should start working to get closer to the wheel in front of you if a gap is developing.
  • Hand signals are critical – do them even when you are by yourself, or the last rider in the group, to make sure you are continuing to develop the habit. If the rider in front of you points out an obstacle, point it out for the rider in front of you. Here’s how:
    • Point down at potholes or other road conditions to let riders behind you know what you see
    • Wave your hand behind your back to signal moving over when a larger road hazard is ahead. (Think going around a parked car or a runner coming toward the group).
    • Hold your closed fist up with a bent elbow to indicate that you are stopping.
  • The hand signals listed above should be about all you need to stay safe within the group, so there is no need to yell “car back” or “hole” or “runner up” – these will only be confusing to the others in the group and may cause unnecessary sudden movements. Stick to the hand signals.
  • Do your best not to brake within the group to adjust your speed. While you want to have your hands in a good position to reach the brakes, use your gearing or your cadence to adjust your speed. Watching that rider in front of you will help you dictate your pace safely.
  • Always stay single file unless told otherwise by the group leader. Most of Rockland County now requires riders to ride single file. It’s just safer.
  • Stop at all traffic signals and stop signs and pay attention to the group leader in those situations. If stopping at a traffic signal, don’t bunch up. Maintain your place in line. Spreading out 3-4 riders across a lane will only snarl traffic and create angrier drivers.
  • If for some reason the group has to stop to regroup, or for some other issue, make sure you are out of the road – get your bike and your body as far to the right and off the road as you can to support the ride leader in the regrouping process.
  • When climbing, if you are able to pass the rider in front of you, do so safely and quickly. If you can’t pass them safely and quickly, stay where you are, gear down, and use it as a training opportunity. Spreading out 3-4 riders on a climb will cause safety and traffic issues. Know when to go, and if you can, pick a pace you like up the climb, and stick with it.

Attentive, predictable, courteous, and single file, is the short version.
Finally, if you see another rider struggling (who hasn’t from time to time – we have all been there), give them some encouragement. It may be their first time out. Let them know that they’ve got this. Others may have done the same for you as you were starting out, or when you were having a bad day. Pay it forward.
Above all, be attentive and follow the instructions of the group leaders. While the #thirdSundayinMay may seem a long way off now, it really isn’t. These next 12-14 weeks will provide you with the insight and confidence to tackle one of the most challenging race courses on the planet and have your best race ever. If you have any questions, the GS-GFNY are there to answer them and help. Please don’t hesitate to ask.

 

WINTER MOTIVATION / GRUPPO NEWS 013

Written by GFNY on .

In today’s show:

Welcome to GFNY GRUPPO, a channel made to bring to you all the news about the GFNY world.

  • Details from some changes on the GFNY Ecuador route
  • Tips to keep on training on winter.
  • Win a ticket for the GFNY Ecuador 2021

Bienvenidos a GFNY GRUPPO, un canal para mostrarles todo el mundo de GFNY.

  • Detalles de algunos cambios en la ruta de GFNY Ecuador
  • Tips para entrenar durante el invierno.
  • Gana una entrada para GFNY Ecuador 2021.

 

 

 

Indoor Season: Get the Most out of Your Trainer Time

Written by Christian Parrett on November 13, 2020.

Winter is coming, the clocks have been set back an hour, and the sun is setting earlier each day. For most of you, this signals the transition into your off-season training, and a big uptick in your indoor training.

It’s no secret that indoor training isn’t the joyous experience that riding a bike outside is. However, indoor training can be very productive when done right. Today, in Part 1 of our indoor training series, you’re going to learn how to get the most out of your indoor training.

Have a Plan

Nothing makes training indoors more boring than mindlessly grinding away without a plan. You’ll lack motivation, and struggle to make progress.

Instead, every time you throw your leg over the bike to ride indoors, have some sort of plan. That could be an interval workout or a recovery spin, but know what you’re doing beforehand, and stick to it.

On a more macro-level, have a plan for the whole winter. Training, especially indoors, is more fun when you’re making progress and working towards a goal. A plan that keeps you focused and improving will make your winter training more productive and gratifying.

High-Intensity Workouts (but in moderation)

The Trainer is perfect for high intensity workouts. Not only are they time-efficient, but training indoors means that you can focus on the task at hand. You don’t have to worry about cars, turns, potholes, or stop signs.

However, many people overdo it. Two high intensity workouts per week is plenty, the rest of your training should be focused on endurance work. If you live somewhere where you can ride outdoors during the winter, then the formula is obvious: do your long endurance rides on the weekend, do two high intensity workouts during the work week, and add in another easy ride or two indoors during the work week. If it’s too cold to ride outdoors on the weekend, you’ll have to find a way to tolerate long rides on the trainer, or use cross-training activities like fat biking, XC skiing, or other winter sports to get in your long endurance sessions.

Also, keep in mind that intensity workouts can and should be phased in and out of your program. In a recent article we discussed tips on strength and low cadence work. When you’re focused on this, put less priority on high intensity. When you’ve finished a long block of strength work, re-prioritize high intensity.

Stay Cool

Training indoors is a sweat-fest. Without proper cooling, you’re guaranteed to overheat. This presents a couple of problems. First, when your core temperature rises and you overheat, you’ll have a hard time training properly. You’ll lose quality from your workouts and struggle to finish high intensity sessions. Secondly, all the sweating will lead to dehydration, even during short sessions. It can become difficult to properly recover from training and get good workouts day after day when you’re dehydrated after each session.

So, try to keep your training area cool and ventilated. Start with a good temperature, somewhere around 50-55 degrees fahrenheit (10-12 celsius). If you have to throw on a hoodie to get through your warm-up, that’s perfect. Then, make sure to add some air-flow. A good fan is key, and two is even better.

After the session, immediately go to work on replacing any fluid you’ve lost. Weighing yourself can be a good tool to guard against dehydration. Also remember you sweat more than just water, so drinking an electrolyte drink and/or adding extra salt to your meals can help you stay hydrated.

Concluding

Just like training outdoors, there is a lot that goes into effective indoor training. In the weeks to come you can expect to see more from us on this topic, but this is a great starting point. By following these tips you can expect to kick off your winter training with productive workouts and a plan to carry you into next season stronger than ever.

 

“AJUSTES DE RUTA” GFNY ECUADOR 2020 / GRUPPO NOTICIAS 037

Written by GFNY on .

In today’s show:

Welcome to GFNY GRUPPO, a channel made to bring to you all the news about the GFNY world.

  • Information about the new GFNY Ecuador route. https://ecuador.gfny.com
  • Winner of the last raffle.
  • New raffle to win more prizes.

 

Bienvenidos a GFNY GRUPPO, un canal para mostrarles todo el mundo de GFNY.

  • Información sobre la nueva ruta del GFNY Ecuador. https://ecuador.gfny.com
  • Ganador dinámica del show pasado.
  • Nueva dinámica para ganar más premios.

 

 

 

GFNY Cozumel 2020 vlogs

Written by GFNY on .

In today’s show:

Welcome to GFNY GRUPPO, a channel made to bring to you all the news about the GFNY world.

Bienvenidos a GFNY GRUPPO, un canal para mostrarles todo el mundo de GFNY.

VBLOG #1: “EL VIAJE”

 

VBLOG #2: “DÍA 2 “REGISTRO y EXPO”

 

VBLOG #3: “GROUP RIDE CON RAÚL ALCALÁ + ENTREVISTAS EXPO DÍA 2”

 

VBLOG #4: “DÍA 2 “Día de carrera”

 

 

 

 

Guía del Recorrido de GFNY Manta

Written by Christian Parrett on November 20, 2020.

Ahora que se acerca el día de la carrera en GFNY Manta, es hora de familiarizarte con el recorrido y comenzar a pensar en cómo te enfrentarás el día de la carrera. Siempre vale la pena tomar un poco de tiempo para aprender sobre el recorrido de un evento y prepararte mentalmente para las dificultades que presenta la ruta. La estrategia y un plan de nutrición son importantes, pero solo se pueden hacer con el conocimiento adecuado del recorrido.

Recorrido GFNY Manta

GFNY Manta es uno de los recorridos más completos de GFNY. Tiene una desafiante distancia de 174 kilómetros, con una escalada de 2100 metros. El terreno varía desde subidas desafiantes hasta secciones planas y posiblemente ventosas a lo largo de la costa, hasta colinas onduladas que requieren potencia y fuerza. Es realmente un desafío para el ciclista completo, un ciclista preparado para enfrentar un poco de todo lo que se les presente.

La Salida

El inicio es en lo alto de una colina a las afueras de la ciudad de Montecristi, que bajaremos para comenzar el día. Desde allí nos dirigimos a Manta por carreteras rápidas que van bajando ligeramente.

El pelotón pasará por Manta, atravesando el pueblo, pasando por la playa y luego saldrá del pueblo a lo largo de la costa hasta el pueblo de San Mateo.

A partir de ahí, al 33 km de carrera, es donde se detiene el calentamiento y comienza las dificultades. Después de salir de San Mateo hay un ascenso largo y gradual de 11 km. Aunque la media es solo del 2,5%, la carretera cambia constantemente de pendiente y está abierta al viento por tramos. Este ascenso largo y gradual provocará sin duda la primera selección.

Tras la subida, un breve respiro nos lleva a una subida final, más corta, que nos lleva al punto más alto del recorrido.

En este punto alto del recorrido, poco después de 50 km, tomamos un descenso rápido y sinuoso hasta el pueblo de San Lorenzo. Presta atención aquí por dos razones: primero, tenemos algunas secciones rápidas seguidas de curvas cerradas que pueden sorprenderte. Y también porque este descenso será una subida difícil más adelante en la carrera, y si no has podido obtener una vista previa, ahora tienes la oportunidad de ver lo que nos espera más adelante en la carrera.

El recorrido de GFNY Ecuador tiene un poco de todo, incluyendo secciones de subidas “rompepiernas,” cortas pero una tras otra

A lo largo de la costa hasta el punto de regreso

Después de dejar el pueblo de San Lorenzo, los ciclistas tendrán un tramo de ida y vuelta a lo largo de la costa. Son 35 kilómetros desde San Lorenzo hasta Puerto Cayo, una sección de terreno variado.

Primero, tendremos una sección plana a lo largo de la costa. Es probable que tendremos vientos cruzados, así que prepárate para eso.

Luego, llegamos a la primera subida real del día, llevándonos muy por encima de la costa. Esta subida comienza justo despues de 65 kilómetros y es de dos kilómetros al 7% de inclinación.

No gastas toda tu energía en la subida, porque después no tenemos un descenso inmediato para descansar. En cambio, tenemos una sección larga y de colinas, de subida y bajada constante. Poco a poco descendemos hasta la costa otra vez.

Una vez que llegamos a la costa, tenemos un tramo llano que nos lleva hasta el punto de regreso. Otra vez es probable que tendremos vientos cruzados aca.

Llegamos al punto de regreso a 100 kilómetros de carrera. Aunque hemos hecho mas que la mitad de la ruta, la segunda parte del recorrido es la más desafiante, por lo que probablemente estés solo a la mitad de tu carrera o menos en términos de tiempo.

El Regreso

Como esta sección del recorrido se dirige hacia la misma sección de la carretera por la que acabamos de salir, es una imagen reflejada de la sección anterior de carreras. La primera parte es abierta, con viento cruzado plano cerca de la costa, antes de ir muy ligeramente hacia el interior y tomar un terreno ondulado gradual que se dirige ligeramente cuesta arriba.

Una vez más, esta sección podría describirse como “adherente” o “engañosamente dura”. Los rodillos y el viento que serán de costado o tal vez de costado son fatigosos y la distancia también comenzará a establecerse.

A las 81 millas de carrera, logramos un rápido descenso; descendiendo la colina subimos en la milla 40. Desde aquí son solo unos pocos kilómetros de caminos planos a lo largo de la costa antes de llegar a San Lorenzo y enfrentar el gran desafío del día.

La Subida

El desafío principal de la carrera: la subida de segunda categoría de ‘El Aromo.’

Saliendo de San Lorenzo, la carrera llega al mayor desafío del día: la subida de 4.7 millas, 5.2% de El Aromo. Esta es la subida que descendió al principio del día, por lo que ya conoce el camino. La subida sale de la ciudad y te lleva muy por encima de la costa, y aunque la pendiente media no es pronunciada, en algunos lugares se inclina hacia arriba del 13%. Con 85 millas ya en las piernas cuando llegue a la subida, estas secciones se sentirán aún más empinadas.

Aquellos que luchan por un resultado superior deberían estar pensando en este desafío todo el día; salvando sus piernas y preparándose para los ataques. Los ciclistas más atrás también deberían tener la escalada en el fondo de su mente y asegurarse de ahorrar algo de energía para ello.

Un Regreso Rápido a Montecristo

Cuando llegamos a la cima de El Aromo, la carrera entra en las últimas 35 km, la mayoría de las cuales serán una bajada rumbo a la ciudad de Montecristo.

Primero, tenemos una pequeña meseta sobre la cima de la subida. Este tramo será doloroso, ya que tus piernas estarán esperando un descenso para recuperarte, pero tendrás que mantener el esfuerzo alto durante algunos kilómetros más.

Finalmente, después de luchar por esta meseta, se inicia un largo y gradual descenso. Esta sección será rápida, pero no la bajada no es tan inclinada que puedes descansar completamente. En cambio, pedalearás en tus piñones más grandes, empujando una velocidad alta. Los que pasaron primero por El Aromo presionarán para mantener su ventaja, y los de atrás perseguirán con fuerza.

Este descenso te llevara hasta los últimos 5 kilómetros, donde comenzamos a subir nuevamente y enfrentamos el desafío final que GFNY Ecuador tiene reservado para ustedes.

Una final difícil

GFNY Ecuador tiene una dificultad final espectacular, con una llegada en subida. Aquí veremos a los que compiten por la victoria en una batalla explosiva, mientras que los que están más atrás lo darán todo para llegar a la meta.

A 5 km de la meta iniciamos una subida constante, aunque no muy difícil hacia el pueblo de Montecristo. Este falso plano despertará tus piernas para la final que se avecina.

Con un poco más de 1 kilómetro por recorrer, giramos a la derecha y entramos a la ciudad. Poco después, el gradiente aumenta al norte del 8% a medida que avanzamos por la ciudad.

La pendiente sigue aumentada, y cuando salimos del pueblo por la carretera que nos lleva al centro cívico que acoge la salida y la llegada, sube de repente a más del 20%. Este último lanzamiento será un final brutal después de 174 km de carrera.

Consideraciones nutricionales

Ahora que hemos terminado nuestra guía del recorrido, deberíamos hablar brevemente sobre uno de los aspectos más importantes del éxito en GFNY Ecuador: la nutrición.

La nutrición es clave en todas las carreras, pero es especialmente importante para esta carrera. ¿Por qué? Muchas razones. Primero, el evento es muy largo. La distancia combinada con el desafiante recorrido significa que los tiempos de carrera serán bastante largos. En segundo lugar, el clima en Manta puede ser cálido y húmedo. Finalmente, la presencia de los desafíos principales en la última parte de la carrera significa que los corredores deben llegar a la base de El Aromo con algo en las piernas.

Para tener éxito en GFNY Ecuador, necesitarás dominar tu nutrición. Primero, en términos de hidratación, debes tener como objetivo beber 500-750 ml de líquido por hora. La clave aquí es comenzar temprano y no quedarte atrás: dado que la absorción de líquidos es fija, es imposible recuperar una vez que estás atrasado.

En segundo lugar, debes comer muchos carbohidratos. Recomendamos un rango de 60 a 100 gramos por hora. Los atletas más pequeños y/o de menor nivel pueden quedarse en el extremo inferior de ese rango. Los atletas más grandes o muy fuertes deben apuntar al extremo superior de ese rango. Haz click aquí para más información sobre la nutrición.

Es especialmente importante concentrarte en comer y beber al principio. Recuérdate o incluso configura una pequeña alarma en tu ciclocomputador para recordarle que debe beber cada 15 minutos. Mientras manejas el pelotón y los nervios del comienzo de una carrera, puede ser difícil recordar que debes repostar adecuadamente. Comenzar por el camino correcto temprano en el día es clave para terminar fuerte.

GFNY Manta Course Guide

Written by Christian Parrett on November 23, 2020.

With race day at GFNY Ecuador approaching, it’s time to get familiar with the course and start thinking about how you’ll tackle race day. It’s always worth some time to learn a bit about the race course you’ll be taking on, and prepare yourself mentally for the challenges to come. Strategy, nutrition, and pacing are all important concerns on race day, but they can only be done with proper knowledge of the course.

GFNY Manta Course

GFNY Ecuador is one of GFNY’s most well-rounded courses. It sports a challenging 108 mile distance, with a solid 6900 feet of climbing. The terrain ranges from challenging climbs, to flat and possibly windy sections along the coast, to rolling hills that require both power and punch. It’s truly a challenge for the complete cyclist, a rider prepared to handle a little bit of everything getting thrown their way.

The Start

The start is atop a hill just outside the town of Montecristi, which we will speed down to start the day. From there we head to Manta on fast, slightly downhill roads.

The peloton will buzz through Manta, heading through the town, past the beach, and then back out of town along the coast to the town of San Mateo.

From there, at 20 miles into the race, is where the warm-up stops, and the race begins. Leaving San Mateo is a long, gradual climb of 7 miles. Although the average is just 2.5%, the road is constantly changing gradients and is open to the wind in sections. This long, gradual climb will doubtlessly cause the first selection.

After the climb a short respite leads to a final, shorter climb, which takes us to the high point of the course.

At this high point on the course, just after thirty miles in, we hit a fast, curvy descent down to the town of San Lorenzo. Pay attention here for two reasons: first, we’ve got some fast sections followed by tight corners which can sneak up on you. Secondly, this descent will be a tough climb later in the race, and if you haven’t been able to preview it, now’s your chance to see what’s in store later on in the race.

GFNY Manta has a bit of everything, including leg-sapping rollers

Along the Coast to the Turnaround

After leaving the town of San Lorenzo, riders will tackle an out-and-back section along the coast. It’s just over 20 miles from San Lorenzo to Puerto Cayo, and this section tackles a bit of everything.

First, we’ll tackle a flat section along the coast. The prevailing winds here are crosswind, so be prepared for that. Brush up on our tips for crosswind riding.

Then, we hit the first real climb of the day, taking us high above the coast. This climb starts just before the 40 mile point and is 1.2 miles at 7%.

Pace yourself on the climb, because we don’t have an immediate downhill to rest. Instead, we have a long, rolling up-and-down section. You’ll descend some and climb some, but this stretch is generally downhill as we slowly work our way back to the coast.

Once we arrive at the coast, we have a flat section leading into the turnaround. The prevailing winds here mean this section will likely be crosswind.

We hit the turnaround at 60 miles into the race. Although the turnaround is past the halfway point in terms of mileage, the second half of the course is the more challenging, so you’re probably only halfway in or less in terms of ride time.

Heading Back

As this section of the course heads back on the same section of road we’ve just come out on, it’s a mirror image of the previous section of racing. The first part is open, flat crosswind near the coast, before we go very slightly inland and take on gradual rolling terrain that heads slightly uphill.

Again, this section could be described as ‘grippy’ or ‘deceptively hard.’ The rollers and wind that will be crosswind or perhaps cross-headwind are fatiguing, and the distance will start to set in, too.

At 81 miles into the race, we hit a fast descent; descending the hill we climbed at mile 40. From here it’s just a few miles of flat roads along the coast before we arrive to San Lorenzo and tackle the big challenge of the day.

The Climb

Our biggest challenge of the day and the point where the final selection will be made; the second-category climb of El Aromo

Leaving San Lorenzo, the race arrives to the biggest challenge of the day: the 4.7 mile, 5.2% climb of El Aromo. This is the climb you descended earlier in the day, so you know the road already. The climb loops out of the city and takes you high above the coast, and although the average gradient isn’t steep, it pitches upwards of 13% in places. With 85 miles already in the legs when you hit the climb, these sections will feel even steeper.

Those fighting for a top result should be thinking about this challenge all day, saving their legs and preparing for the attacks. Those riders further back should also have the climb in the back of their mind and make sure they save some energy for it.

Fast back to Montecristo

When we hit the top of El Aromo, the race enters it’s final 20 miles, most of which will be fast racing back to the town of Montecristo.

First, we tackle a short plateau over the top of the climb. This section will be painful, as your legs will be hoping for a descent to recover, but you will have to keep the effort high for a few more miles.

Finally, after fighting over this plateau, you start a long, gradual descent. This section will be fast, but not so steep that you get to coast. Instead, you’ll be pedaling in your biggest gears, pushing the speed high. Those who came over El Aromo first will be pushing to maintain their advantage, and those behind will be chasing hard.

This descent will last all the way until mile 105, where we begin to climb again and face the difficult final challenge that GFNY Ecuador has in store for you.

A Difficult Final

GFNY Ecuador has one final difficulty in store for you, with an uphill finish to the finish above Montecristo. Here we’ll see those competing for the win in an explosive battle, while those further back will be giving it everything to arrive to the finish.

From mile 105 we start a steady drag uphill towards the town of Montecristo. This false-flat will wake your legs up for the final that’s to come.

With roughly .7 of a mile to go, we take a right off the main road and head through town. Soon after, the gradient spikes up north of 8% as we head through town. The gradient continues to turn upwards, and as we leave town on the road that takes us to the civic center that hosts start finish, it spikes up suddenly to over 20%. This final pitch will be a brutal end to 108 miles of racing.

Although the gradient eases off slightly in the final yards, the entire .7-mile climb averages 10.3%. It’s likely that the winner will emerge from the leading group on these 20% pitches, giving GFNY Ecuador a worthy winner.

Nutritional Considerations

Now that we’ve wrapped up our course guide, we should talk briefly about one of the most important aspects of success at GFNY Ecuador: Nutrition.

Nutrition is key in every race, but it’s especially important for this race. Why? Several reasons. First, the event is very long. The distance combined with the challenging course means racing times will be quite long. Secondly, the weather in Manta can be warm and will be humid. Finally, the with the main challenges of the day being in the final section of the race, racers need to arrive at the base of El Aromo with something left in their legs.

In order to be successful at GFNY Ecuador, you’ll need to master your eating and drinking. First, in terms of hydration, you should be aiming to drink 500-750 ml of fluid per hour. The key here is to start early and not get behind: since fluid absorption is fixed, it is impossible to ‘catch up’ once you’re behind.

Secondly, you need to be eating plenty of carbohydrates. We recommend a range of 60-100 grams per hour. Smaller and lower-level athletes can stick to the lower end of that range. Larger or very strong athletes should be aiming for the top end of that range. Click here for more information on nutrition.

It’s especially important to focus on eating and drinking at the start. Remind yourself or even set a small alarm on your cycling computer to remind you every 15 minutes to drink. While managing the peloton and the nerves of the start of a race it can be hard to remember to fuel properly. Getting started on the right path early in the day is key to finishing strong.

 

Off-Season Tips to Improve Your Climbing

Written by Christian Parrett on November 20, 2020.

One thing is universal among cyclists: we all want to improve our climbing! Those of us who suffer on the climbs want to improve our weakness in the hills, and the mountain goats among us want to keep improving and do even more damage when the race hits the climbs.

Such an important aspect of cycling must be worked on year-round. However, the way you train for climbing changes depending on what time of year it is. During the off-season, beginning now for most of us, it is key to lay the foundation for a strong season of climbing mountains all spring, summer and fall. Here we’ve compiled a few effective tips on how to do that.

Big Gear Work

One of the most tried-and-true ways of improving your climbing is through big gear work. The process is simple: do intervals of 5-10 minutes at moderate effort but using a gear that keeps you at a cadence of around 60 rpm. This mimics the forces on the muscles of climbing, but the lowered strain on your aerobic system means you generate less fatigue. Climbing is all about sustaining high power over long periods of time, and this is a great workout to boost that capacity.

Bear Mountain is one of the key points of GFNY NYC. For success in May, start preparing now. 

Get in the Gym

The off-season is the perfect time to start a gym program. Heavy lower-body strength training has been proven over and over to help improve sustainable power output, which as we said above, is one of the keys to climbing. Improving strength through your core, especially lower back, can improve power transfer and reduce fatigue during long climbs. And although many cyclists are scared of gaining weight, it’s been shown all these positive adaptations can occur without any gain in body mass if diet is controlled and athletes are continuing to train on the bike at the same time.

We have already written an article on gym training you can read here, so please do so to get more details.

Pro tip: Many people consider big-gear work and gym work to be the same thing. They are not. There are some overlaps, but the adaptations from doing a few repetitions at a heavy weight in the gym aren’t the same as doing hundreds of repetitions during a big-gear interval. For best results, do both!

Lose any Unwanted Weight

If sustainable power is one side of the coin for performing on climbs, minimizing weight is the other side of the coin. The all-important power-to-weight ratio can be optimized by raising power and lowering weight, so some smart, controlled weight loss could help if you’re an athlete who has the weight to lose.

The off-season is the best time of year to lose weight. That is for a few reasons: First, this long from your goal races, you have time to lose weight slowly and in a healthy manner. Secondly, because intensity in training is often lower this time of year, running a caloric deficit doesn’t hurt your training as much as it may in the lead-up to an important race, when training intensity is at its highest.


Power-to-weight ratio is crucial for long climbs like those of GFNY Vaujany.

Limit (but don’t eliminate) High-Intensity Training

High-intensity interval training, training above your threshold or 90% of max heart rate, should be a part of every cyclist’s training plan. However, we can’t expect to focus on everything all the time. If you’re putting in hard work in the gym, performing big-gear sessions, and perhaps trying to lose a bit of weight, it’s simply not realistic to add a bunch of high-intensity intervals on top of that.

So, this is the perfect time of year to let those workouts take a back seat. That doesn’t mean you have to eliminate them entirely. We often find it’s best to abandon them temporarily at the beginning of the off-season, when weight training and big-gear training is leaving you with heavy legs. As you start to adapt, you can begin to slowly add high-intensity workouts back in.

 

 

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