Cadence Training to Master Any Terrain

Written by sara on .

Most of your training as a cyclist is designed to make you more powerful: intervals to build high-end power, endurance rides to develop your ability to ride fast over many hours, sprints to polish your finishing kick.

However, one thing that’s often overlooked is training to be able to apply that power in any situation. If you train in the hills, you may find your power output on climbs eclipses your power output on the flat. If you train in the flats, on hilly courses you may find yourself more fatigued than normal late in the race, from the different forces that climbing applies to your legs. And if you don’t have access to fast group rides, long periods in a fast-moving bunch may fatigue your legs in places you aren’t used to.

So how do you solve this? One answer would be to move to your favorite cycling paradise with climbs, flats, fast group rides, and perfect weather. Since that’s not in the cards for most of us, we’ll focus on a more practical way: altering your cadence in training to target specific events.

Low Cadence Training

Low-cadence training is a type of interval training long practiced by elite cyclists. The concept is that you drop your cadence much lower than normal, often to around 60-65 rpm. Then you do intervals at a moderate power output. Although the power output may be only moderate, the force on your muscles is similar to that of a much higher power output at a normal cadence. This allows the athlete to train force development without generating as much fatigue, meaning they can do more or longer intervals than they could at a higher intensity.

This kind of training is great for all cyclists, but it’s especially good for cyclists who are preparing for climbs but don’t have long climbs that are easy to access. Because most cyclists pedal a slightly lower cadence than they do on the flat, and because long climbs provide a constant resistance, this type of grinding interval is great to prepare for tough, hilly races.

Another strategy is to train at a higher power output, with cadence only slightly lowered. For example, if on the flat you prefer to ride in the 95-100 rpm range, you probably will climb in the 85-90 rpm range. So it can be very helpful to drop your cadence to around 85 rpm for your high-intensity interval training.

If you’re training on flat terrain and targeting a hilly event, these sessions are fantastic. Make them even more productive by using a position similar to your climbing position: sitting up on the tops of the bars or the brake hoods. This will more closely mimic the muscle recruitment during climbing.

High Cadence Training

The primary benefit of high-cadence training is to improve your ability to produce high power outputs at high speed. Tailwind sections, slight downhills, or any race where you’re in a fast-moving peloton require you to be comfortable putting in hard efforts at a high cadence. The perfect candidate for this type of training is a rider who usually does all their training on hilly routes, but is training for a flat event.

Incorporating high-cadence work is simple: during your high-intensity workouts, do your efforts with a high cadence, preferably 100-105 rpm. Do these intervals on flat terrain. As we mentioned above, match your position to the effort: since you’re training for high-speeds, use an aerodynamic position and stay in the saddle at all times.

If you don’t have any fast, flat sections where you live, these efforts are perfect to do on the trainer. If you’re training with a power meter, you may notice power isn’t as high as when you do your intervals on climbs. That’s fine, and in time, you’ll notice this gap closes.

Wrapping Up

To sum things up, altering cadence during your training can be a powerful way to improve your abilities as a cyclist. This is especially true for targeting specific types of terrain: using low-cadence efforts for climbing, and high-cadence efforts for flatter, faster races.

Not all of us have the perfect terrain for training right on our doorstep, but with simple adaptations to our training we can be ready for anything.

The Basics of Strength Training for Cyclists

Written by sara on .

Strength training for cyclists used to be a controversial subject, but a recent boom in scientific research into the subject has begun to turn that tide. Study after study is showing that cyclists can benefit from incorporating strength training into their schedule, especially if it’s at the right time of the season.

Not only that, but strength training is a great tool for general health. It’s key to fight low bone-density that plague cyclists, and to maintain muscle mass in older athletes.

Lower-Body Strength Training

Cycling is a lower-body dominant sport, and strength training should be focused largely on this area. The best exercises for cyclists are free-weight exercises like squats, lunges, and variations thereof. If an athlete prefers machine exercises they should focus on multi-joint exercises using as much of the lower body as possible. Examples include the leg press or machine-guided squats. Finally, isolation exercises like hamstring curls or calf raises can be used to build up a weak muscle.

Repetitions should generally be in the range of 5-8, with challenging but controllable weights. Repetitions can be slightly higher for isolation exercises. 3-5 sets per exercise and a few exercises per workout is perfect. We suggest two days a week in the gym in the off-season. During the season maintenance sessions one or two days a week can be done, or we can maintain strength through on-the-bike work, depending on the athlete.

Core Training

Training the muscles in your abdomen and lower back (typically what we mean when we refer to the core) may not directly impact your power output the way training your legs does, but it can make you more stable on the bike, help you avoid lower back problems, and provide more efficient power transfer. All this can make you more powerful and more comfortable on the bike.

Core training should be designed to target all 360 degrees of the core, hitting the abdominals, obliques and muscles of the lower back. Exercises in the 10-20 repetition range, as well as static exercises like planks are ideal.

Upper Body Training

One look at the upper body of most champion cyclists should tell you that upper body strength isn’t an important factor in cycling performance. However, having some upper body strength can be important for general health and fitness. For that reason, as a coach, I leave upper-body work up to the individual. Pure and focused racers may avoid it. Those who want to balance their fitness and not solely focus on the bike should include it.

If you choose to do upper body work, choose a couple of ‘pushing’ exercises (bench press, shoulder press, push-ups) and a few ‘pulling’ exercises (pull-ups, lat pull-downs, bent-over rows). Similar to what we suggested for leg exercises, the 5-8 rep range is perfect, with a few sets per exercise. Make sure to balance your pushing and pulling exercises.

Timing

Gym work is best started in the off-season, or very far out from your goal events. When you first start in the gym you’ll be sore and the quality of training on the bike will be reduced. So, if you start too close to your goal races, you can actually hurt performance instead of helping. For a race like GFNY NYC, we suggest starting the previous fall and training hard in the gym until around January or February.

Two times a week in the off-season is ideal. This can be reduced in late winter or early spring. After reducing gym work, you can use a few strategies for maintenance. One option is to keep doing two sessions per week, but very short, at-home sessions. Another is to continue with one day a week in the gym. Finally, you can stop lower-body strength work all together and use the bike to maintain your strength. If you chose this final option, it’s important to keep a few days of core work in your program.

On-the-Bike Nutrition Guide

Written by sara on .

On-the-bike nutrition is one of the keys to performance during long events like GFNY races. Developing a nutrition strategy takes knowledge of best practices followed by planning, practice, and training. In this guide, we’re going to give you practical advice on how to best create your nutrition plan for race day.

What do I need?

By far the most important macronutrient during endurance exercise is carbohydrate. This should be no surprise, but what is a surprise to many athletes is how much carbohydrate they should be taking in.

Leading sports nutritionists suggest that for events longer than 2.5 hours, cyclists should be shooting for at least 60 grams of carbs per hour, with up to 90 or even 100 being ideal in many cases.

This is a large range. Athletes who burn more (either larger or stronger athletes) should aim for the top of this range. Smaller or less powerful athletes can aim for more in the 60-70 grams of carbohydrate per hour range.

It’s important to remember that carbohydrate absorption rates are higher when mixing carbohydrate sources (glucose/fructose, for example). All athletes should consider mixing carbohydrate sources, but it’s absolutely necessary for athletes shooting to take in 80+ grams of CHO per hour.

The other macronutrient that you may need during exercise is protein. Protein intake is significantly less important than carbohydrate intake, but it may increase endurance in some cases, and it definitely reduces muscle damage and can speed the recovery process. However, some riders have trouble stomaching much protein during high-intensity efforts. We suggest trying it. A good top-end goal for protein intake is .25 grams/kg of body weight/hour.

That’s a lot of Carbs. How do I take them?

Firstly, it’s absolutely key to start with a good sports drink. A good sports drink hydrates you better than water, replenishing key electrolytes, while simultaneously providing carbohydrate.

Many drinks now are based around two or even three carbohydrate sources. As we mentioned before, this is key to raising absorption. By starting with a high-carbohydrate drink mix based on multiple sources of carbohydrate, you will go a long way towards ingesting enough carbohydrate while simultaneously hydrating yourself.

In the case that you want to try to incorporate protein, as well, many drink mixes and bars have an appropriate amount of protein, but it’s less common in gels. Again, please try this in training, as it upsets the stomach of some athletes.

Your nutrition plan should use a mix of at least a couple of the following: gels, bars, and solid foods like fruits. It’s key to test this in training, and find out what works for you, as we’ll discuss soon.

Training and Practicing Your Nutrition

Good nutrition doesn’t just happen by accident, or come from last-minute planning the week of the race. It must be planned, practiced, and trained in the process of training for your event.

The first step is to do some math and see how many carbohydrates you’re taking in during events or long training rides. Don’t be surprised if you’re far below the quantities we’re recommended.

Then, begin to practice your race-day nutrition on occasion. The best time to do this is during long, hard training rides that most closely mimic the event.

This is the time to gradually increase your carbohydrate intake week after week until you get to your goal. At the same time try different nutrition products to find what works for you. It’s key to find products that let you get in enough carbohydrate and don’t cause any GI distress.

Repetition is Key

Once you’ve found a strategy that works for you, practice it. Just like training, repetition is a key to success. You want to be sure you have a nutritional strategy you’ll stick to come race day: even with adrenaline coursing through your veins, even if the weather is bad and your food is buried beneath jackets, even as you’re watching the moves of your competitors. Many racers who create a great nutrition plan but never reinforce those habits in training find they arrive at the end of the race with pockets full of uneaten food.

Remember, the right nutrition plan is the easiest way there is to get faster. It doesn’t require more hours on the bike or more intervals, and the financial investment required is tiny compared to buying faster equipment. So plan, practice, and execute on race day, and you’ll perform at your best.

Protocolos de seguridad GFNY Cozumel // GFNY GRUPPO Noticias 032

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.

  • Security measures to be taken for covid-19 at GFNY Cozumel.
  • Winner of GFNY France 202 giveaway.
  • Giveaway GFNY Cozumel 2020.

 

 

 

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

  • Medidas de seguridad que se van a tomar por el covid-19 en el GFNY Cozumel.
  • Ganador cortesía GFNY France 202.
  • Giveaway GFNY Cozumel 2020.

 

 

 

Granfondo GFNY Vaujany 2020 il racconto

Written by GFNY on .

Di Alberto Fossati

Ci perdonerete se con qualche giorno di ritardo vi raccontiamo della granfondo GFNY Vaujany, che si è svolta nel corso dell’ultimo fine settimana di Agosto. Le granfondo francesi in generale, sono tra le protagoniste di questa estate, tra le poche manifestazioni amatoriali che hanno preso il via. Ci racconta la sua esperienza Riccardo Zacchi.

Purtroppo è arrivata la pioggia e il freddo. Le previsioni meteo non hanno lasciato spazio ad errori.

Marchio GFNY nelle Alpi francesi

GFNY e granfondo vanno di pari passo. GFNY, un acronimo rappresentante il circuito “GranFondo New York”, il quale ha visto la luce dopo i ripetuti successi nella manifestazione originale negli States e che rimane la stella polare del contest. Per la tappa francese è stata scelta la località di Vaujany, piccolo villaggio alpino situato nel dipartimento dell’Isère, Regione dell’Alvernia-Rodano-Alpi. Un comprensorio che gode di una varietà topografica ed altimetrica non indifferente, oltre che situata nel cuore delle più rinomate stazioni sciistiche d’oltralpe.

Oltre 70 eventi marchiati GFNY

Sebbene sia un format relativamente giovane, GFNY può già vantare al suo attivo oltre 70 manifestazioni. L’esperienza nel campo delle granfondo e del ciclismo in genere si nota e si apprezza: cartellonistica, ambientazione della location di partenza/arrivo, pacco gara (al cui interno una bellissima maglia da utilizzare in gara). Frecce ed indicazioni sono tutti aspetti curati nel miglior modo possibile (la chicca sono i diversi cartelli di incitamento sulle salite, davvero orignali), così come i servizi offerti ai partecipanti.


Alcune immagini che ritraggono la salita dal Glandon.

Il partecipante al centro

E’ proprio il concorrente ad essere al centro dell’attenzione di questo evento. Considerando il momento particolare e difficile che stiamo vivendo, tutto è stato organizzato in modo tale da garantire la sicurezza nel migliore dei modi. Purtroppo molti degli iscritti – oltre la metà – non sono riusciti a presentarsi al nastro di partenza.

Purtroppo le previsioni meteo ci hanno azzeccato

Oltretutto e purtroppo, per non regalare altre gioie agli organizzatori, anche il maltempo ci ha messo lo zampino, destinando una infausta e fredda perturbazione proprio al weekend della gara, con una conseguente ed ulteriore riduzione numero dei partenti. Le previsioni per la giornata di domenica sono davvero pessime, ma chapeau ai “piani alti” della corsa che hanno saputo gestire al meglio la situazione. Il percorso originario prevedeva l’ascesa della Croix de Fer e successivamente del Glandon. Viene ridotto alla sola scalata della prima asperità, con “giro di boa” sulla cima e rientro a Vaujany dalla medesima strada.

Ciò non vuol dire che sia diventato un percorso facile e scontato, in quanto in soli 60km si dovranno affrontare circa 2200 metri di dislivello, con la salita di Vaujany nel finale che risulta davvero ostica. Il sabato sera, dopo circa 24 ore di pioggia incessante e con almeno altre 12 previste, senza possibilità di scampo, un messaggio diramato dalla direzione di corsa sui social e tramite email personale annuncia che la partenza sarà posticipata di due ore, ovvero alle 10, confidando che dalla tarda mattinata le condizioni meteo possano essere meno terribili. E così è stato. Al momento della partenza le precipitazioni si sono sempre affievolite, per cessare verso metà pomeriggio (si, l’acqua e il freddo me li sono comunque presi tutti, ma almeno non è stata un’apocalisse).

In discesa, freddo e gelo.

Siamo comunque nelle Alpi e il freddo si sente

L’invito rimane sempre quello di vestirsi bene ed usare il cervello, visto che la discesa dalla Croix de Fer è molto lunga. Per quanto riguarda il lato agonistico, la corsa è partita subito a mille, il tracciato corto e “mutilato” del Col du Glandon ha fatto si che si scatenassero tutti i cavalli sin dall’inizio; dopo le prime rampe della X (come adorano chiamarla i locals) si selezionano i vari gruppetti con andature simili, che rimarranno quasi del tutto invariati fino alla linea d’arrivo.

Un freddo penetrante in discesa

Personalmente ho patito molto la lunga discesa sebbene mi fossi vestito adeguatamente, i lunghi tratti rettilinei ad oltre 70km/h mi hanno davvero ghiacciato e anestetizzato le gambe, facendo fare loro molta fatica nel riprendere il gesto della pedalata. Fortunatamente l’ostica salita finale si rivela altrettanto utile per riscaldarsi dalla gelata precedente, così giungo all’arrivo in condizioni decenti e dopo una calda doccia in hotel mi sento persino rinato.

La medaglia di finisher, un bel ricordo. In merito alle disposizioni attuali, senza nessuna cerimonia, le medaglie erano consegnate all’arrivo dai bambini.

Granfondo regolamentate e contingentate

Le restrizioni dettate dall’emergenza sanitaria non permettono un servizio docce e nemmeno un pasta party collettivo. Dopo l’arrivo viene fornito ai partecipanti un pasto da consumare in maniera individuale. Anche la cerimonia di premiazione sul posto ha luogo solo nelle vesti del podio assoluto – maschile e femminile -. I premi per le categorie verranno comunicati via mail.

Questo è stato per me un debutto all’interno del circuito GFNY e, vista la situazione e le condizioni alquanto particolari sopra descritte, non posso che essere assolutamente ed altamente soddisfatto.

Parere mio, non so in quante organizzazioni se la sarebbero sentita di incedere in un tale progetto e con tali ambizioni, davvero complimenti per non aver gettato la spugna e vi ringrazio per le emozioni che mi/ci avete regalato. Uli Fluhme, CEO di GFNY, non ha mai avuto alcun dubbio a riguardo e i risultati si sono dimostrati ampiamente all’altezza, per cui non vedo l’ora di indossare nuovamente la maglia.

a cura di Riccardo Zacchi, foto Sportograf per GFNY.

vaujany.gfny.com

 

 

MEDIDAS PARA CONTENER LA PROPAGACIÓN DE COVID-19

Written by GFNY on .

GFNY Cozumel está CONFIRMADO. El estado de Quintana Roo aprobó GFNY Cozumel para el 8 de noviembre de 2020.

GFNY Cozumel está tomando una serie de precauciones para mantener seguros a los pasajeros, el personal y los voluntarios de GFNY. Las medidas incluyen el distanciamiento social, modificar aspectos de la carrera para evitar congregaciones de personas y evitar la contaminación de las superficies.

REGISTRO / RECOGIDA DE PAQUETES

 

 

 

 

 

 

 

Para ingresar al área de recogida de paquetes de la exposición y la carrera de este año, deberá hacer una reserva visitando este enlace gfny.cc donde podrá elegir un día y una hora apropiados para su conveniencia. Este año, a todos los participantes se les enviarán exenciones por correo electrónico, que deberá imprimir, firmar y llevar al área de recogida de paquetes de la carrera. Para este año, solo se le permite traer a un amigo o familiar dentro del área de exposición, ya que habrá un límite de capacidad máxima. Asegúrese de llegar no más de 10 minutos antes de la hora de reserva.

A su llegada al área de exposición de GFNY Cozumel, nuestro personal implementará algunas medidas sanitarias que incluirán controles de temperatura, desinfección de ropa y pies y uso de gel antibacterial. El uso de mascarillas es obligatorio para ingresar al área de exposición y debe usarse en todo momento. Asegúrese también de respetar todos los requisitos de distanciamiento social. Pedimos que todos nos ayuden a completar estos nuevos protocolos sanitarios para la seguridad de todos.

 

 

RECOGIDA DEL PAQUETE DE CARRERA

Todos los participantes podrán escanear con su teléfono un código QR especial donde podrá encontrar su número de dorsal de participante. Los códigos QR se colocarán fuera y dentro del área de la exposición para ayudar a evitar cualquier punto de contacto.

Una vez que haya llegado al área principal de recogida de paquetes, notará un espacio ampliado con más líneas mientras espera para recoger su número de carrera y su bolsa de regalos. Por favor asegúrese de respetar todas las regulaciones de distanciamiento social que estarán claramente marcadas. Nuestro personal contará con equipo sanitario completo que incluye mascarillas, viseras y guantes para poder entregarte tu paquete de carrera de manera higiénica. Para este año, todas las bolsas de regalos incluirán un bolígrafo GFNY que puede usar para firmar documentación adicional y nuestro famoso muro de inicio de sesión.

Como siempre, la revista GFNY Cozumel se enviará por correo electrónico a todos los participantes antes de la carrera y también incluiremos códigos QR para que todos puedan descargarlos en el área de la exposición.

Tenga en cuenta que todos estos nuevos protocolos sanitarios son para evitar reuniones de grandes multitudes y para un distanciamiento social seguro. Todos tendrán un límite de tiempo máximo dentro del área de exposición para que todos tengan tiempo suficiente para disfrutar de la experiencia mientras están adentro.

 

DÍA DE LA CARRERA

CORRALES DE INICIO

 

 

¡El gran día finalmente ha llegado! Para garantizar la seguridad de todos nuestros participantes, hemos establecido filtros sanitarios especiales antes de ser permitidos dentro de sus corrales de salida. Cuente con un espacio ampliado dentro de sus corrales de observación, así como con todos los puntos de acceso para un distanciamiento social seguro. Para acceder a los corrales de salida, nuestros voluntarios de GFNY controlarán que se completen todos los protocolos. Asegúrese de tener las camisetas oficiales de la GFNY 2020, los números de carrera, el brazalete y su máscara facial.

Una vez que se le haya otorgado acceso dentro de los corrales de inicio, busque el corral correcto, que será del color de su pulsera. Asegúrate de estar a una distancia social segura mientras esperas dentro de tu corral y mantén tu máscara hasta que comience la carrera. Una vez que comience la carrera, puede quitarse la mascarilla, pero guárdela en el bolsillo trasero de su maillot, ya que la necesitará para ingresar a cualquiera de nuestros avituallamientos o al área de meta después de la carrera. haga arreglos o traiga solo lo necesario para su carrera.

ESTACIONES DE AYUDA

 

 

¡Tomar un respiro! Sabemos que las carreras son muy exigentes para tu cuerpo, por eso queremos que te concentres en la carrera. Para la tranquilidad de todos nuestros participantes todos nuestros avituallamientos incluirán todos las medidas sanitarias y de seguridad como el uso obligatorio de mascarillas y el distanciamiento social seguro.

Todas las estaciones de ayuda se ampliarán con múltiples líneas de acceso y un flujo de tráfico en un solo sentido. Toda la comida preenvasada se colocará en nuestras mesas ampliadas, que podrá tomar y llevar.

Cada punto de servicio contendrá todas las opciones de alimentos e hidratación disponibles para reducir la necesidad de mudarse de lugar o acercarse a otro pasajero.

Todos los alimentos se envasarán de forma individual por motivos de higiene. Las tazas estarán precargadas. El equipo de la estación de socorro hará el llenado de botellas y las verterá en la botella del ciclista para evitar la contaminación de la superficie.

Nuestro personal de GFNY se encargará de rellenar toda la comida de las mesas según nuestros nuevos protocolos sanitarios. Nuestros equipos de limpieza también desinfectarán periódicamente las mesas, los baños y todos los puntos de contacto.

También invitamos a todos los participantes a traer su propia comida y bebida este año, lo que también les ayudará a tener un tiempo de llegada más rápido.

INODOROS PORTÁTILES

Los baños portátiles se instalarán en un flujo unidireccional con un camino de entrada y salida. Habrá desinfectante de manos disponible.

DESPUÉS DE LA LLEGADA

 

 

Congratulations! You’ve crossed the finish line. Once you have finished your race our volunteers will hand you your finisher medal make sure you’re wearing your face mask and will then guide you to our amplified recovery area with more access points and expanded tables for safe social distancing. You will be able to grab your recovery food and drinks while our volunteers restock all tables according to sanitary protocols. Just like every year you can count on our medical team ready on standby should any emergency arise.

Nuestro área de pasta este año se ampliará aún más, incluyendo más mesas, sillas y espacio para todos. Para mantener esta área controlada, pedimos que todos mantengan las mesas y sillas en sus ubicaciones actuales para un distanciamiento social seguro. Su comida de pasta saldrá fresca de la cocina y se entregará en un estilo preenvasado.

Recuerde que se requiere el uso de máscaras faciales y un distanciamiento social seguro en todo momento mientras se esté dentro del área de meta.

GFNY se ocupa de cada detalle para protegerte y asegurarse de que pases un rato divertido y seguro. Ayúdanos a mantener nuestra carrera segura completando todos los protocolos sanitarios que hemos implementado para garantizar la salud de todos.

Esperamos competir contigo en GFNY Cozumel 2020, BE A PRO FOR A DAY!

2021 GFNY Race Gear

Written by GFNY on .

The New 2021 GFNY Race Gear

 

 

Bib shorts Race 2021

Specifically developed for GFNY: race ready but with long distance comfort.

New style: slightly longer cuffs.

Features:

  • anatomical fit
  • four needle flat stitchings
  • GFNY silicone elastic band at cuffs
  • pad: 2.6 / 120 tiger black
  • variety of fabrics for perfect fit
  • weight 210 gr/sm

 

Vest Race 2021

This vest is your year-round essential item. Packs very small to fit in your jersey pocket. An ideal outer layer as first protection against wind, cold and drizzle.

Matches the 2020/21 GFNY Race Kit.

Features:

  • windproof
  • 3 back pockets
  • reflective details
  • silicone elastic band at waist
  • full zip
  • stretchable side panels to provide comfort and elasticity
  • variety of fabrics for optimal fitting

 

Tech Shirt Race 2021

We used no less than the high tech fabric FULLMOON for this tech T-shirt to give you the ultimate experience.

Whether you use it for running, the gym, your bike commute, as casual wear or even on your road bike rides is entirely up to you.

Features:

  • ultra lightweight tech t-shirt
  • extremely breathable
  • hydrophilic treatment for a quick-dry effect
  • flexible for freedom of movement
  • fabric: 100% polyester, 95 gr/sqm

 

Gloves Race 2021

These race gloves perfectly match your GFNY 2020/21 kit.

Gel reinforcements on palm, no straps, comfy grippers – but you’ll just call them your favorite pair of gloves.

Features:

  • technical inserts
  • embossed and gel reinforcements on palm
  • backhand in Lycra fabric
  • strapless
  • gripper at cuffs

 

Cap Race 2021

The classic cycling cap is a must-have item for the serious roadie whether battling the elements on the bike or hitting the town.

100% Cotton. One size fits all.

Matches the 2020/2021 GFNY kit.

 

Socks Race 2021

These are the best socks you have ever ridden in. They are made of Coolmax to be breathable and comfortable, and make your connection to the pedals that much better.

 

 

 

How to Reach Your Goals at GFNY Florida Sebring

 
by GFNY’s resident pro, Matthias Van Aken

Set Your Goals and Start Planning Your Race Now

Believe it or not, GFNY Florida is just around the corner! Don’t worry, we’ve got you covered no matter what your goal is. Whether you are looking to break the 4-hour mark, challenge yourself to beat the 5-hour mark, or just put in a huge closing effort to the 2020 season, you’ll need to train hard and think the race through to meet your goals. Remember, your finish time will be the outcome of your training. Know yourself and know how well you have trained, and plan accordingly.

But remember – no matter what your cycling goal is, racing at GFNY Florida will mean fun in the sun and the authentic Floridian experience.

Set in the City of Sebring, Florida, the beautiful lakes, wildlife, and rows of Orange groves will be a constant reminder throughout the course that you are in the Sunshine State. The Sebring International Raceway – home to racing enthusiasts and auto-racing professionals from all over the world for over 70 years, will remind you that you are here to race.

So let’s get to it! The guidelines below will get you familiar with the course, and where and how you want to make your moves and plan your day to meet your goals.

Finish GFNY Florida in less than 4 hours – get to the front, and hang on!

If your goal is to finish GFNY Florida in less than 4 hours, you will need to get out with the front group from the start, and be ready to stay with that front group all day. Have a look at the course map below. When you look closely at the map and elevation profile you can see that you can split this GFNY into 3 sections: the first section is made up of rolling hills, the second section is the flat out-and back section and then for the third section returning to the rolling hills for a second loop.

 

I know what you’re thinking – isn’t this Florida? Shouldn’t this course be flat? Well – sort of, but really, no. Come on! It’s just a few hills.

While 1,300 feet (400 m) of climbing over 84 miles isn’t much, it’s enough that you will want to pay attention to it, and know that you have to get through them twice. The first 30 miles (50 km) will be rolling hills, and because you are trying to break four hours, you will need to stay in the bunch through the rollers and try to save energy. It’s important to keep your focus on eating and drinking (see the nutrition and hydration tips below). The ups and downs may make those wheels tough to follow. But follow them you must!

The second part of the course is a flat out-and-back section of 20 miles (32 km), and, like the rollers in the first 30 miles, it’s important to keep your focus, and make sure you are not wasting your energy. Find those wheels, and stay on them! There will always be strong cyclists who would like to go for the win – if this is not your goal, just stay on the wheels, let them battle. Don’t be fooled by the flat section – while there is no climbing here, the wind can work against you. If you get caught in a crosswind, the group can split, and you can be out in the cold and lose the group. Stay focused and hold those wheels.

After the flat 20 miles (32 km) the course will return to the finish via the same rolling hills you started out on. 30 miles (50km) to go to the finish. You will need to dig deep to stay with the group here and finish strong.

To achieve your goal of breaking 4 hours you will need to ride faster than 20.3 miles/ hour (32,5 km/h). That doesn’t leave time for stops if you want to stay with the group. Make sure you have enough food and water with you to make it till the end. If you lose contact with the first group you may be outside of four. Between the rollers, the wind, and the rollers, and the likely speed of the front group as you roll from the start – the race will be “a tutta” or “all-out” as the Italians say. This will be a true test of your ability to leave it all on the course, GFNY style!

Finish GFNY Florida in less than 5 hours

If your goal is to finish GFNY Florida in less than 5 hours, you may be able to afford the luxury of a stop or two.  Again, we are thinking about the GFNY Florida course in 3 sections, 2 rolling sections and the flat section in the middle.

 

Speed is just a question of effort. How hard can you go? To break five hours you will want to get over the rolling hills with the first group (if you can stay on those wheels), and this will give you the time to be able to stop later during your GFNY if you need more nutrition or hydration. But if that first group is going too fast for you to hold on, don’t worry, instead, try to find other riders who are riding at the same speed and ability as you and who will have the same goal. Work together with those groups. Do your share. Take your pulls at the front, and your recovery at the back, but hold on to those wheels to maximize your speed without blowing yourself up. Make sure that you have enough food and water with you from the start so you can cover the first 30 miles (50 km) without making a stop.

After the first rolling hills section, you can make your first stop, refill your bottles, grab, food, and get back on the road. Try to make your stop as short as possible. As you head into the next section, remember that it’s 20 miles (32 km) of flat roads, but again, don’t be fooled. If the winds are fierce, get your group organized and share the work. Try to recover during this section, and get your heart rate under control. Cover yourself for the crosswinds if it’s windy. Don’t waste any energy.

Before heading to the last part of the race, you can make another fast stop, fill your bottles up and eat something. This should be your last stop. Again – quick. Grab and go, pee and flee, get back on the road and remember that your goal is to beat five hours. You are back on the same rolling section as the first 30 miles (50km). Once you get to the rolling hills, try to gain speed and momentum on the downhills and pedal into each uphill with some speed. Using your momentum will help you fly over those rollers.

To achieve your goal of less than 5 hours, you will need to ride faster than 16.3 miles/ hour (26 km/h). This average is based without your stops. If you have 3 stops at 5 minutes per stop, you will need to ride 17.4 miles/ hour (27.8 km/h). So make those stops short.

Finish GFNY Florida Sebring in 5 or More Hours

If your goal is to finish in between 5-6 hours, or just to finish GFNY Florida, you will be able to make several stops along the course. Finishing in more than 5 hours doesn’t mean it’s easy. It’s important to find your own pace during the course, and to find riders that are going at your pace to work with. This is one of the best ways to make new friends while cycling. Sharing the effort, and sharing in the success at the finish. We again split the course in 3 sections, 2 sections with rolling hills and 1 flat section in the middle. The most important part of the race will be managing your nutrition and hydration during the entire race, and managing your effort to match your level of fitness and training.

When you are on the northern loop with rolling hills, you will need to find your own pace and don’t worry about what other riders are doing. Make sure you keep your heart rate under control. Recover when you go down hill, give your legs and lungs some rest. If you feel that you need a break, stop at an aid station, have some water and get something to eat. Try to keep your stop time short so that you stay motivated and keep your legs fresh. The longer you stop, the tougher it will be to get going again at your best pace.

The most important section may be the flat section in the middle of the course, this is the section where you will need to save your energy for the final rolling hills coming up in the 3rd section. For the final section ahead of the finish of your GFNY Florida Sebring, you will need to survive the rolling hills one more time. Just like the first time over the rollers, make sure you have control over your heart rate and use the down hills as recovery. Savor the accomplishment of your big finish as you cross the line and celebrate with friends, family, and other riders! You did it!

What to Eat and Drink During GFNY Florida

During an intense workout lasting longer than 60-90 minutes, it is recommended to replenish glycogen by absorbing 60-90 grams of carbohydrates (depending on your weight) per hour (partially through sports drink, partially through gels and bars) to slow down fatigue. A sports drink contains quickly absorbable carbohydrates that the body can use directly as an energy source.

Make sure you use big bottles (25oz/750ml) – you will get a commemorative GFNY Florida Sebring water bottle by Elite in your goodie bag, and if you need more, you can buy these bottles in the GFNY online store. The Elite GFNY bottle holds 25oz/750ml of liquid, and has an easy-to-use spout that makes hydrating while riding easy.

Instead of a sugary sports drink, we recommend the SIS GO Electrolyte mix, it’s easily digestible and brings a quick supply of carbohydrates as well as electrolytes that promote optimal hydration. A bottle of 500ml of water and one serving/scoop of the SIS GO Electrolyte contains 36gr of carbohydrates. During an intense race like GFNY Florida Sebring, try to drink 1 bottle every hour, keeping in mind that you may need a little more hydration if it’s hot out. This is already the half of the carbohydrates that you will need in one hour. Whatever products you decide to use on race day, make sure that you have used them before during training rides.

During the race, you can use SIS single serving tablets or sachets that are easy to take with you during your ride. Just take 2-3 sachets with you in your GFNY jersey pockets, so you can refill your bottles at the aid station with your own powder. Don’t forget – wrappers for nutrition and hydration go in those side pockets on your jersey, or in an Eco Bin or Eco Zone at an aid station. Never on the course!

As you have read above, you are going to need around 60-90 gr of carbohydrate (depending on your weight) in total each hour. Assuming that you have already taken 36 grams of carbohydrates in your bottle, you will need to absorb the remaining carbohydrates through food. During the first hours of the race, you can do this by eating sports nutrition bars. The SIS GO energy bars provide 26 grams of carbohydrates per serving. To reach the necessary amount of carbohydrates in 1 hour you would need to eat 2 SIS GO energy bars and drink 1 bottle of SIS GO Electrolyte mixed with water.

 

For the last part of your GFNY Florida Sebring, you will want to use gels instead of bars. The SIS GO isotonic energy gel gives you an easily digestible and quick supply of carbohydrates for energy during an intense effort, like a GFNY race. The SIS GO isotonic energy gel will provide you with 22 gr of carbohydrates per gel. You will need 1-3 gels and one bottle SIS GO Electrolyte per hour. Pack those jersey pockets accordingly.

 

Recovery is critical to getting stronger. After finishing your GFNY Florida Sebring (or an intense training ride that gets you ready for race day), it’s important to refuel, and one of the best ways to refuel can be with a recovery shake. A rapid replenishment of your glycogen stores and the addition of protein helps you to get the most from your ride. The SIS REGO rapid recovery contains a blend of 22 grams carbohydrates, 20 grams protein.plus electrolytes, vitamins, and minerals. SIS REGO recovery sachets are available for easy travel.

All SIS products come in a variety of flavors. Check out everything SIS has to offer on their website at https://www.scienceinsport.com

 

LEARN MORE

 

The 2021 GFNY NYC jersey

You will wear this jersey at the 10th edition of GFNY World Championship NYC on May 16, 2021. To commemorate the special occasion of celebrating the 10th edition, GFNY’s design team obsessed about green, with an attractive design on the torso. The style update for all GFNY jerseys includes a lower collar, longer, fitted arm cuffs and the all-new fabric Full Moon applied to the shoulders, arms and side panels.

 

The GFNY World Championship NYC jersey launches the apparel theme for the coming year of GFNY races. All the races of the GFNY World Season 2021/22 will make their unique adaptation with their flags, their destinations and their sponsors.

 

Plus: Tomorrow we will reveal the matching apparel. Brand new products, brand new fabrics, brand new cuts. The most innovative apparel that GFNY has ever created. All the new products will be available to purchase at shop.gfny.com from September 15.

 

GFNY apparel and details 2 different GFNY // GFNY GRUPPO News 008

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.

  • Video of the route GFNY Punta del Este.
  • Details of GFNY Florida.
  • GFNY apparel.

 

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

  • Video de la ruta GFNY Punta del Este.
  • Detalles de GFNY Florida.
  • Ropa GFNY.

 

 

 

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