by Chris Geiser

Talking Training, Helping Define Racing, and Keeping it Together on the Final Climb

Jill Patterson celebrates on the Podium at GFNY NYC Championship 2019

364 days. From the fourth Monday in 2018 to the third Sunday in May 2019. The seed was sewn on that fourth Monday in May 2018 to try and take that last step. That last step, to the top step of the podium at GFNY World Championship NYC in 2019. The decision was made to find a way to get there. Jill Patterson had finished second at the 2018 GFNY World Championship NYC — and was not about to settle for that her next time out. But this would be no mean feat. Occupying that step and coming back for more was Colombia’s indominable force, Camila Cortes. 12-time GFNY champion, 5 of those 12 in the GFNY World Championship NYC, Camila would be coming back with the goal of claiming her 13th GFNY title. She would bring a film crew who makes a documentary for Netflix called “Road to 13”.

Something, or someone, would have to give. This would be one for the ages.

Jill staying with the lead group on Cheesecote

We were fortunate to be able to spend some time with Jill to talk about the race, and to talk about racing. Jill’s GFNY story began with her local club team and a teammate who saw her potential to do well. So much so that he and his company were willing to sponsor her. With her new sponsor Pikesville Jewelry covering travel for the race, she was able to start planning and training. She hired herself a coach and got down to business. “I did a 6 month training program with that coach leading up to the 2018 race”, Jill says, “that was the first time I ever trained with a coach. I had intended to go myself in 2019 but my sponsor was taking me very seriously and decided to sponsor me again.” This time, Jill was self-coached.

Thinking back to that first GFNY in 2018, Jill was really impressed with how many strong women there were in the race. But for as impressive as it was, it was also somewhat intimidating. Working to her strong suits she knew that to set herself apart and set herself up for a second attempt to get to the top step, she would have to know how to manage and meter her energy and nutrition, and how to work with others to achieve her goals. Knowing what to expect from the course was a key part of the preparation in both years, and she mad sure that she made her recon efforts pay off.

Staying with her rivals back to 9W

Going to School

That first GFNY in 2018 provided the education that Jill would need going into the race in 2019. Jill watched like a hawk to figure out how the corral start would go, how aggressive it would be up to the climb at Alpine. “I watched in the corral and looked for the skinny guys with the shaved legs, to figure out what wheel to follow out. But Camila’s wheel was the one that I jumped on.” And so the race was under way, and Jill was using her knowledge from the previous year, to know what to expect and how to continue to manage her effort.

“That first year, there was a really decent size group of women — really strong — all the way to Bear! But at Bear, things started to space out. I knew this year, that if I was in the front group as we approached 9W (from the Alpine climb) that probably no one in the pack was going to catch me. And that was right. As we got on to 9W, I knew it was just me, Janine, and Camila, and then I was fairly confident that it would just be the three of us until the end.”

What would be the podium (not in this order) staying together.

Outcomes aside, Jill’s process leading up to the race had to be disciplined and dedicated to being able to provide the best effort in what she could control on race day. “I have been able to structure my life around cycling and that’s why I am a little different than the women that I know. That is a barrier to some approaching this as a serious race.” Jill had noted several times, that she also understood that Camila’s approach was also tempered with a highly disciplined and dedicated approach to training. To match attacks with someone of Camila’s caliber, Jill’s training regimen would have to be able to train her the right way to manage the effort and be able to stay in contact with the front groups.

Because GFNY is an authentic granfondo, with controlled intersection and timed from start to finish, Jill had to train differently than if she was training to win “timed segments” that are sometimes offered as part of bike tours. She would need the ability to endure for an extended period over an extended distance. With competition watching and waiting to go on the attack the minute you show weakness, there would be no respite, no chance to recover, no time to relax until the finish line was crossed.

On 9W with the pack — the work beginning in earnest.

“With other (events that call themselves) granfondos the segments can range from 5- to maybe 20–30 minutes. You need to be able to ride 100 miles but not be able to do it super strong the whole way. I didn’t train to distance, I tried to train for time. To be able to hold a certain tempo for 5 hours. A lot of time working at my sweet spot for extended periods, and then up to threshold. Knowing that it gets harder in the second half you have to have a lot left in you.”

An important lesson and an important distinction. When elapsed time counts, there is no room for aid stations, espresso stops, or pizza. In a race, you race until the racing is done: at the finish line.

Applying the Learning

Jill’s previous GFNY experience and her knowledge of the course told her that she could not win the race on Bear Mountain, but she could certainly lose the race there if she approached it the wrong way. Once again, leveraging her strengths, she knew that staying as steady as possible up the longest climb on the course was critical. As was hanging with the right group to ensure that she would have help past the climb. With a group of 40–50 people staying together halfway up Bear, the surges began.

“Looking back, you can see in my data that I was trying to keep up, but I couldn’t. I was able to stay with the second group, and when we were over Bear, the speed dropped until a bigger group caught us, and then the speed picked up again.” Jill knew that if she had tried to hold that front group, she would have blown up. “I had to be disciplined and hold myself back.”

Managing the effort to the top of Bear. The race would not be won here, but it certainly could have been lost without careful management of the effort.

With the long haul view of the course Jill was sure to continue applying discipline to her approach. “It’s one of my strengths to stay steady state for the whole race, rather than fade in hour three or four after going all out. I approached each challenge in the race knowing where my cap was.” After the big climbs were done, and still hanging with the right groups, the speed began to come down through the checkpoint in Orangeburg. “At that point it was me and the two other women, and we were in the big group. Whatever speed the group was doing, we were going to stay with them. We couldn’t get dropped.”

But it was becoming apparent that the race was going to come down to the end. This was not something that Jill was hoping for. Jill’s hope was that she would be able to drop her rivals early and not have to rely on a sprint in the last 1000 meters. But she was warming to the reality that it wasn’t going to go down like that. “Everyone talks about the hills as the hardest part. For me, the hills coming back on 9W are harder because you are tired. They aren’t big, and I knew they were coming, and I was saving my energy because I knew it would come down to the end. As I got onto 9W I took half a caffeine gel to give me energy and focus to the end.”

The hand-ups were critical. Missing a bottle at mile 80 meant dehydration and a reliance on gels to maintain effort.

This is a good reminder of how critical the nutrition and hydration pieces are to the race plan. Jill started her nutrition plan 6 months ahead of time trying different things to see how her body would respond. Before the race she eats much heavier foods, fattier, including meat, but a lot of calories in. “The morning of the race I am so nervous that I know I won’t be able to eat much, so I had a whole milk chocolate milk for liquid calories and a peanut butter and jelly sandwich for sugar and carbs.” She kept a top tube container for small pieces of nutrition bar broken up to have throughout the race “but I was so nervous the whole race that I couldn’t do the solid food, and I had a feeling that would happen. So I also had a high calorie liquid nutrition in my water bottle and a bottle filled with SIS gels. Water is crucial in this race, and I started with two bottles and got one at the top of Bear. I tried to get one at mile 80 but it bounced out of my hand. I was pretty dehydrated in the end.” Jill noted later that if she had it to do over, she would have attacked to the feed zone at mile 80 to be first and get that bottle.

But then finally to the end, a close race and her worst nightmare realized — the need for an attack. Having followed a wheel the reverse of River Road toward Dyckman, she attacked up the climb to see if she could separate. For the last stretch down Hudson Terrace to the finish she needed to find a wheel to create the separation. Jill did not believe it was in hand until she was under the kite and across the line. With victory in hand and the goal achieved, she would have her moment in the sun on the top step of the podium.

Crossing the finish line — Jill didn’t believe she had it until she was under the kite. #elation #victory

The Meaning of Racing

This is racing. To be head to head for four-and-a-half hours with your biggest rivals, constantly strategizing, trying to stay a step ahead, never stopping. The pressure is on from the bridge to the finish line, 161 kilometers of competition. This is granfondo racing as it was designed to be. For an elite women racer such as Jill Patterson, Camila Cortes, and Janine Meyer one question remains: where are the other strong women?

Jill knows those women are out there. “Though there are many very talented female cyclists near me, they either train for and stick to shorter distance races, or they enjoy long distances but do them at a slower pace and aren’t quite at my level on the long climbs (like Bear). I honestly don’t know any local women in the DC area that I think would be able to race at the level Camila, Janine, and I did. BUT — that is not to say those women don’t exist!”

Strong women are ready to race! But the true meaning of granfondo needs to reach a wider audience, so that they can understand the commitment and train accordingly.

The perception and misuse of the phrase “granfondo” in America may be a large part of the issue. With use of granfondo as an event tag a few years ago, just about anyone running a century ride in the United States would add Gran Fondo or simply “fondo” to the end of their event name to try and attract more riders. Rather than organizing these events for riders to compete, many were focused on showcasing local food, tourist sites, or ex-professionals. Some offered timing of climbing segments, and many were not timed, or competitive at all. This perception of events that were labeled “Gran Fondo” but were not setup with right-of-way for the riders at traffic lights and other intersections and end-to-end chip timing, keeps many racing cyclists away.
“For sure 100% the word needs to get out that GFNY is a real race. Some women see granfondo as a competition, but they only know events with timed segments and not start to finish racing,” Jill told us. “One difficulty is that it’s a 4.5–6 hour race.”

To Jill’s earlier point — training for segments is one thing. Training to go the distance without respite, is quite another. “The great thing about a race like GFNY — the pizza example comes to mind: if you want to make it a personal challenge you can; if you want to race you can; if you want to stop at the aid station that has pizza, you can. Everyone is celebrated whether fast or you slow.”

Jill recommends assessing what your personal challenge is and going for that. “Start with a personal goal at first. A race is a race and anything can happen. A mechanical, your competitors can have a great day or a bad day. Don’t approach it as a ‘I want to beat this person, or be top ten’. Instead, approach it as ‘I want to do my best, and that’s a successful day’. For everything to come together and win it, so much of that is luck and luck was on my side that day .”

True story — although we make our own luck. You are racing and your elapsed time is up to you.

Jill Patterson — making her own luck through training, understanding the demands of the course, and a passion to race!

…and you may ask yourself, well, how did I get here?

by Chris Geiser

A moment in time — the front corral, west bound, lower level of the George Washington Bridge — roughly 6:35 AM

It was a bummer to not report to the GFNY Village on Monday morning. A carnival atmosphere where instead of riding the tilt-a-whirl and eating candy apples, riders from all over the world, shook hands, hugged, and talked cycling, travel, and GFNY. By Monday morning it would have been transformed back. Back into an ordinary park and not the festival that had become a home since Thursday afternoon when I arrived back in town from a business trip to the West Coast.

It was my kind of carnival. Let’s face it, to be around cycling, and racing is exciting. And for as much as I enjoy watching the pros, I had completely forgotten that the Giro was happening, or the ToC, because I was here, in the GFNY village, living global cycling. And while not all of us were in contention for #breaking4 — we were all in the race.

The hardest working man in show business making magic happen. Jared’s cycling shoe fashion statement. Terracina remembered with Tom, Toto, and Professor Michael.

As Wednesday’s overnight flight morphed into Thursday morning, I had some work to do to #beready. My bike, in the shop since the previous Sunday’s post-ride drop-off, had an unexpected issue. The call I made from Seattle the day before revealed a crack in the faceplate of my stem, and there would be some legwork to do figure it out without completely replacing the stem. With calls to Italy, and website searches, I was resigned to a new stem, and so I gave the go-ahead.

Touch down in Newark, drive home, sleep 2 hours, get the stem thing figured out, figure out a bike rental for a friend, and get to the village in time to work my 4–7 shift at the info booth. Easy Peasy. With a mixture of good luck and no luck at all, I should be able to pull this off. Lucky enough to spend some time with Maestro Vito, he provided some race guidance and planning, as well as a box of stems that would help sort the stem problem, and the right size bike to solve the rental problem — this was shaping up to be a pretty good day. By now I was on my 17th cup of coffee and using it exclusively to will myself awake and into action throughout the day. Just keep moving.

The cracked stem photo, and a text over to Italy to see if I could find an “out of the box” solution.

Reporting for duty at the info booth, I got the briefing from Heidi on the questions we were answering, and settled in to help as many riders as we could (with some help from the GFNY magazine). The where’s, when’s and how’s of GFNY, with some #breaking4 arguments mixed in, and overall race talk. Secrets of the Gruppo Sportivo exposed, and fashion shots of Jared’s bike shoes and jeans combo for his ride home. The race had already started in my mind, it was as good as happening.

All manner of shennanigans at the info both and outside near the barbecue tent. I am beginning to think I may be a bad influence.

Without getting into detail, I will only say that Friday was a special day for a number of reasons. I had the opportunity to spend time with the organizers of the GFNY races from around the World, and learned more and more about how GFNY has grown, who is racing and how the spirit of the race is materializing in some of the places that I have yet to visit. So far — Europe has been a comfort zone. Places I know, and love to visit, and feel very much at home in. Hearing about the races throughout Latin America has set my eyes to the South for continuing to build that feeling around the World through cycling.

My Turn on the Front

Saturday brought me to my turn on the front and the GFNY group ride — the last one prior to the race leaving from the village. With 27 of my closest new friends along (and a couple of my #teamPiriPiri teammates from GFNY Portugal 2018 along), we set out to see River Road and the Alpine climb before heading to Piermont, and then State Line. The first 15km of the race, and the last 15km of the race. We got a spirited and well behaved paceline going all the way to the climb, and then I got to watch as an impressive group made there way up what would be the first real selection of the next 24 hours. Tomorrow, we would be on the climb for real, and then have 145km more work to do to get to the finish line. Today, we were rolling at coffee pace.

The selfie at the top of Alpine. Quite a group!

Race Day is Here

…and so there I was, one year removed from the end-of-race vehicle. One day removed from the group ride, and the GFNY Village. Standing on the George Washington Bridge and ready for the day to begin in earnest. As I took it all in, I realized that the last time I had stood on the bridge for the start was in 2016. In 2017 I was skunked by a wheel problem, but managed to get sorted in time (just not in the corral on the bridge), and in 2018, well that’s another story — literally. (https://medium.com/@chris.geiser/the-end-of-the-race-is-nigh-81692ee79088).
How different was this than 2016 — night and day, apples and oranges, cats and dogs — whatever — my entire GFNY life was flashing before my eyes, and culminating in the week that was in this third week of May, 2019. Now reflecting on double-doubles, GFNY 3x medals, GFNY 10x medals, Germany, Portugal, Mexico, Italy, and now back home. The places and races I had seen, the ones that I had yet to see. But now, back home to what we have described in these pages as the cruel brillance of the GFNY Championship NYC course. The holiday season for my people here in the states. Where thousands come from all over the Globe to race, connect/reconnect with friends they have met on their own GFNY journeys, and to participate in the authentic Italian granfondo style.

The ride this morning from Gavia to the bridge was symbolic of the flashback. The journey that began at Gavia in 2016 to become a better cyclist, and more importantly a better and more grateful human being, now found me rolling onto the bridge and improved cyclist, and improving human being.

The atmosphere at the start. Lined up to get on the bridge, Uli in the lead car — ready to launch.

We had a plan. Sakes alive! Yes, we had a plan. Go easy and with groups to Bear, follow all the Gruppo Sportivo advice, get to Bear as quickly as possible, but with enough in the tank to carry us home. But there are some thing that you need to get around first. Talking about the discipline you need to employ to contain yourself at the start is one thing. Doing it, is quite another. With all the GFNY royalty and celebrity in the front corral, it was difficult to not get caught up in the electricity of the moment. As the national anthem was sung, and the clock counted down, to 0 — I was caught up. We rolled as a group at almost exaclty 7AM knowing that the fury of the elite racers would swarm us, and that we would not see them again until they were furiously working the return from Bear Mountain, smiles erased, friendships dissolved, and now only “truces and alliances” as they worked to real in whatever break would get away. The work through the River Road section to Alpine was frenzied. Adrienne and I weaved in and out of packs, and patiently tried to knock down each undulation without burning the matches we knew we would need later. As we approached 9W, it was time to find groups and pace with the groups for as long as we could.

Hamming on the bridge — getting caught up in the atmosphere.

The approach to the bridge!

But we had a Goldilocks problem. Too fast, too slow. We were having difficulty finding that just right pace. We didn’t want to burn matches, and we didn’t want to waste time. Well, let me tell you. If you can’t spot the sucker at the table — you’re it! Numerous times we would turn around to find out that the “just right” group, was us. With a number of new BFF’s we hadn’t met yet, that would latch on, and fall off as we surged the rise and fall of the 9W rollers into Tallman, and down into Piermont. At one point, Adrienne was able to hold a group, but I was still recovering from the Alpine climb and was unable to hang on.

If that happens again — please just go with it and take the ride. I can chase on, or try to chase on!

I tried to encourage Adrienne to take the next group, but it wasn’t yet available as we climbed up through Nyack, and over Hook Mountain. Descending into Rockland Lake we caught Mike B, and tried to work with a group up to the turn toward Haverstraw. It felt like it was working for a bit as we headed up the small climb out of the lake area. We turned right and hit Haverstraw at a good clip, but we were being careful not to burn out. Snatching some hand up SIS gels as we passed the aid station, we refueled on the go, and headed back up the hill to 9W.
Bear was almost upon us and so was Tom Niccum. As if on cue, Tom’s measured approach caught us as we descended to approach Dunderberg. (also known as Baby Bear). We chatted away as we started to climb, and then the front of the race showed coming the other way. It was showing 2:10 elapsed on the clock. There was one rider out ahead as they were climbing the other side of Baby Bear, and by our count, he had at least 1 minute on the first chase group. But we didn’t have time for precision. It was time to climb Bear.
The long and winding road of Bear Mountain, allowed us to set a nice tempo. Tom, Adrienne, and I at this point, carrying on a conversation as we were trying to keep ourselves conversational and under control on the way up. Our arrival at the top had me realizing that the two cokes I grabbed and quickly swallowed were probably pointing to a larger problem more gels, an SIS bar, and refill of both water bottles had me ready. Tom was ready to go, but I was not yet, and nore was Adrienne. We decided to break up the band with the hopes of catching each other on the road later on. I needed this break. I had done the unthinkable and torched myself getting to Bear. This was gonna be a long haul.

With apologies for the lack of photos at this point, as we were busy riding.

Adrienne led the descent down Bear. Hearing our names a few times, shouted by riders climbing up gave us the encouragement we needed for the next section. We worked quickly down, and started up the back side of Baby Bear. As we climbed it struck me that — when we see the racers on the other side of the road at that point — for as close as they seem, they are TWELVE MILES AWAY! WOW! That is a lot of work!

We were soon to Mott Farm Road with a thought looming in my head. Get up the turn and onto Mott Farm before you see the end of race car. If you can do that, you will be ok! It was a goal. Stay away from the end of race car. The Mott Farm turn was the last place we could possibly see it, and we made it. Things were looking up, as we kept our burn under control up Mott Farm, over Queensboro, and over to Pinarello. The Pinarello, or Gate Hill climb is kind of my nemesis. Easy to learn, impossible to master. To see Adrienne’s husband Mike at the bottom cheering us on, gave me the incentive I needed to mentally get back to work. But back to the nemesis thing. It would seem, that somewhere between the turn off of Mott Farm, and the parkway overpass, there is a magic magnet that inspires a special kind of inner theigh cramp. (only when riding the full course). And today was no exception.

But I was determined. As I felt the twinge and the trembling muscle start to sieze, I heard myself scream “NOT TODAY”, as I stood up and started to waggle back and forth! In my mind I was telling myself that I was not getting off the bike. Stay in contact. Stay focused Stay in contact. You are connected to the pedals. Stay in contact.

We began to pass others as we climbed, and for every steep part, my Staten Island heritage came back to help. If you were close enough to see my mouth you could see me speaking M-E-T-H-O-D MAN, to keep my rhythm and breathing in order. And like that we were up.

By the approach to Cheescote, the predicted headwind was evident. We pressed on and I continued to rap to myself. M-E-T-H-O-D MAN, as we climbed the wall that serves as the first barrier to summiting the last big climb for a while. With a quick break at the top, we shed the remainders of our outer layers and pressed on agreeing to stop quickly — “A pee and flee” — in Ramapo. And then on.

Mike was waiting in Ramapo. “Tom passed through 10 minutes ago. Jared is over there” I grabbed more food/gels, and filled bottles. It was dawning on me that I needed the pee part of the program as we rolled off the bridge. Now was the time, and I took advantage.

By South Mountain our luck on group riding hand changed and we were able to take advantage of some passing groups all the way through to Strawtown. And then they started to slow down. Inexplicably, we were now in what was more of a herd than a group, and we had not control over raising the pace. We were behind schedule and the pace would not do. I pulled left, and pulled us forward as we powered through West Nyack, but that was the last “move” I had left in me.

Further review revealed that my suspicions about the herd through Strawtown were indeed correct.

We got to the rail trail and I was losing concentration. As I almost overcooked a corner into the high metal fence, I slowed things down a bit, and regained my focus. With the changes to the course simplifying the transition through Sparkill, we were soon back on 9W and climbing State Line.

Over the fabled four part climb that takes the 3.5km back to Alpine, I was ready to descend. It felt brilliant to go under the Alpine kite, knowing that we were going to reap some free kilometers, deal with a few undulations, and soon be climbing Dyckman to the finish line. We held together and jockeyed back and forth with some familiar riders all the way through the park. And at the base of Dyckman, there was Frank Lee.

Frank chased Adrienne and I up Dyckman, and as he and Adrienne passed me at the summit, my heart began to sink. My dreams of getting us to the finish line in well under 7 hours elapsed time, were melting away. We had taken reasonable breaks, fought the headwind, but in the end I had to admit that I had blown up the plan and did exactly what I promised I wouldn’t. Driven us hard through no mans land to Bear Mountain without a group, and putting the zapp on our energy for a strong finish.

No matter — we had done a great race and left everything out there. Except — “hey wait, guys, wait for me” — I was now falling off the back as we were down the stretch. Teammates crossing the finish line together — it felt amazing, but not as amazing as finding out that Adrienne had done a top ten finish in her category.

As we regrouped with those already finished, got photos taken with our medals, and felt the satisfaction of leaving it all out there, we took inventory of who was still out on the course. Next orders of business, eat, and regroup, and greet our comrades as they come across.

What is amazing about GFNY is the Global connection among riders. For example, while eating, I was greeted by Robert Prede, a racer attending with his teammate from Germany. In the 2018 GFNY Deutschland, Robert’s teammate won the overall and so was provided an entry and trip to NYC to compete in the GFNY Championship NYC, where he took third! WOW! But that’s not the impressive part. (well it’s pretty damned impressive actually). I had expected I would see Robert at some point during the weekend, but lost track. After the race in Germany, we exchanged information, kept in touch, and I was happy to help with whatever I could. And now, here we were, watching his teammate on the podium, thousands of miles away.

If time was the only measurement for success, as it is in many races, I would say, ok — I didn’t make my goals — but time is not the only measurement for success. For all that transpired in the village, the friends I reconnected with, the new friends I made, how we all helped and encouraged each other that is the essence of why we race GFNY, and why I will be running away with the carnival to Santa Fe in June! See you at GFNY Santa Fe! #greenorred

Finish Line Shenanigans!

The Gavia Family

I know what you’re thinking! You’re thinking — hey weren’t you in Italy for GFNY Italia? Oh right! I was — and that is next up. The Italian Job series — Secondo — will be next up! #spettacolo
#Noshowsocks

A guide to racing the GFNY Championship NYC course, by the ride leaders and ambassadors that know it best.

by Chris Geiser

The Return Climbs – Mott Farm Road, Pinarello, and Cheesecote

Cheesecote begins with Woolf Road

The most difficult part of the course is now upon you. The pitches associated with these climbs mean that being in a group will help you less, and the climbing will be up to you. As you begin to reverse your way up Baby Bear, there will be several rollers that you need to navigate prior to managing the steep but short approach to Mott Farm Road. This is the first reminder that you will be working hard for the foreseeable future. The Mott Farm rollers will soften you up, prior to shooting you out onto the approach to the Colle Andrea Pinarello. For many, Pinarello represents the most difficult climb on the course. While shorter and less elevation than Bear, its constant undulations, sharp pitches, in the height of the late morning and early afternoon heat will challenge your hydration and nutrition strategy. As you pass over the Palisades Interstate Parkway, the real work will begin, and the constant grade changes will keep you guessing all the way to the top, where you will be treated to a sharp, straight descent down to the false flat that precedes Cheesecote. No rest for the weary, as you start to climb the foot of Cheesecote, and finally make the sharp left onto the Overlook section. Hitting the “wall” a short, steep, grade of 18% for about 100 meters, once you are up, swing wide and continue to work until you can see one of the most spectacular views of all time. The hardest work on the course is now done, but don’t hang around.

Jared Skolnick

The return climbs are really interesting. Before you even get to the next two named climbs there is Mott Farm Road. It’s a bit of a surprise to people. You make a turn on to Queensboro and it’s not that long, but at that turn it is very steep. Once you are around that turn you have the better part of a mile to take it easy because you are about to start the two big climbs.

Gate Hill/Pinarello – this to me is two climbs – first is long, gradual straight – it gets hot if the day is hot- then once you cross the Palisades, it becomes more rollers. The second half the pitch continually changes. Short steep pitch – then starts to flatten out – you can attack that, because it’s enough recovery on each flatten out to attack the steep parts. Then once at the top, it is the steepest straightest descent on the entire course. Very straight, good condition, and flattens out before you have to turn again.

When you get to Cheesecote because you go down a short steep downhill and into a steep uphill. Coast that downhill, be in the right gear to pedal the uphill, and go to the outside. If you are not ready for the right side, you may not navigate that turn well. After you make the turn, it gets to be less significant. The lower the slope goes, the longer you have to go. When I get to the top, I enjoy the view for just a moment. The descent is going to begin. That is my favorite descent. Very windy. During training you have to stop, at both stop signs, but on race day you get to ride through they are controlled and you can go right through, but be careful of the sharp turns where you see the law enforcement.

Vito Valentini

It’s a steady beating of your legs. Up and down, up and down, up and down, and you have been out for 3-4 hours. When descending Bear it’s important to keep your legs moving when you can so that you don’t stiffen up while descending. The right turn onto West Shore Drive is a steep ascent for 100m or less, and then a sharp right. I tell everyone, to move as far left as you can and take the turn wide and get onto Mott farm in a safe way and keep your legs moving – mind your gearing here.

On Mott Farm if I am feeling good it’s a lot of fun because I like the up and down, and am mindful of synchronizing breathing and cadence, and you can gain some momentum from some of the downs. You have to know how you are feeling that day, and how your training has gone. If you try to go too hard here, you will have struggles to the finish. Some engineer had a great sense of humor on the right turn off Mott Farm where there is a 16% grade, but it’s short and then once you are over, you head to Pinarello, which is relatively long, constantly undulating with stiff grades for another 3-5km.

You need to know your training to decide how much to expend. But you need to save something for Cheesecote, which is what I would call a leg breaker. That short part of the road up to Cheesecote, and right before you make that left turn, you want to make sure you prepare your gearing and pick up speed to handle the steep incline. If you have the energy and are feeling good – attack and get it over with. Again – stay to the left if you can, then there is a 90-degree right hand turn, but once you get past that, you are beyond the worst of it, and now it’s steady work to the top.

It’s very wide, and, sadly there are no trees – but that means you can see the whole landscape.

Hector Vinasco

Everyone thinks Mott Farm is part of Pinarello when they first hit it. You start climbing, you think you’re done, then there is another section, and another, and another, and when you make the left it’s finally done.

Pinarello is deceiving and feels like a long climb even though it isn’t. If it’s your first time you are wondering when you are going to be done.

Everyone gets scared on Cheesecote of the Wall. Don’t make the mistake and go to the right, stay to the left. And then manage to the top. Once you get to the top, try to use it for recovery and pace, to finish out strong.

Adrienne Carey

The hardest part is yet to come. It’s challenging, because the rollers can seem endless. I always do a gear check to make sure that I don’t overheat on those return climbs. The sun is out, and it’s warmer because all you are doing is climbing now, so you have to manage for the heat. I am sure to stay hydrated, and to keep eating every 20 miles or so, and managing my hydration. At this point it’s particularly important. I try to be very calculated with the effort. I like to power through any descending to help me up and over what comes next.

The turn onto Willow Grove Road at the top of Pinarello, I get excited. I can time the climb really well, so I have a plan on when to stand, what gears to use. I always save a gear. I like to work through the descent, and motor through it. When you make that left for Overlook on the Cheesecote climb you have to be prepared for the riders around you. Stay to the left. This is that last push to the top now. The views are incredible but it’s hard.

Don’t give in. Just keep pushing, and don’t lose momentum. It can be overwhelming, so just go one pedal stroke at a time. Getting to that view is the reward. It’s incredible. Now the toughest part of the course is behind you and it’s a case of managing your effort moving forward.

Frank Lee

It’s time to smash it. Did I save at least 2 matches? Hopefully I did because it’s time to push it close to the redline now. I must be careful because I just seem to struggle with leg cramps just around the 100km mark. Of course, this is exactly near the end of Colle Andrea Pinarello so I will need to be mindful of my condition. Pound the pedals and recover along the rolling hills.

Thomas Han

If I don’t manage my effort right to this point, I will have big regrets coming to my mind as everyone passes me on these hills. These are painful climbs and it’s tough to keep focus and motivation. But you have to keep that focus and push through. The toughest part of the race will soon be behind you.

Michael Benowitz

The large part of my strategy is to push through the hardest part. The part of the race that you have the most control over is the top of Bear to Ramapo. Unless you are at the front, you will always have an opportunity to go with a group, but you can also get behind a slower group that is tougher to get around. I try and enjoy the scenic country roads and mentally prepare for the climbing ahead. Once you hit Cedar Flats, the hardest part of the course starts. Your legs are starting to tire and you have a bunch of back-to-back climbs ahead of you.

Gate Hill (Pinarello) starts with a long false flat followed by short steep climbs with short flat parts going over culverts. When climbing Gate Hill, I take it easy on the false flat. Climb out of the saddle up the short steep sections and recover on the flat sections. This knowledge makes the climb much more manageable. I familiarize myself with the course enough to know that, say, “the tree with a Y shape is the top of climb” I use some visual cues that identifies the little goals I have to keep my focus.

I like the culverts you go over on Gate Hill, that allow you to see tell you where you are and give you a little rest. Once I am past the mansion, I go out of the saddle on the inclines, recover on the flatter parts, and then back out of the saddle to push through it. The descent is exciting.

I always keep to the left on Cheesecote. It’s not as steep as the right side. I try and hit the short descent leading up to it hard in hopes of carrying some momentum up the steep section at the start of the climb.

Stay to the left, take the turns wide, manage the effort. The evidence of how to manage the toughest part of the course is irrefutable. If you still have the energy, and the legs, this will be the time to make up time on your rivals or put them behind you permanently. Mastery of these climbs will make you a master of the course. Not ready to be a master yet? No worries – managing your energy, hydration and nutrition well enough to get over these will provide you with an amazing accomplishment. You now have the reward of a fast descent and it will be time to regain your focus for the push to the finish line.

Editor’s Take: The toughest and steepest parts of these climbs aside, my approach will be to be less conservative, and to push some so that I can make up some time. Groups won’t help me now. It will be up to me to keep a manageable cadence that rewards me with fresh and strong legs and keeps me from losing my strength in the final sections of the race when I need them. Alternating a stand and sit as necessary will allow me to pick up the pace and use different muscle groups to get over the peaks and onto the next section of the course where my skills will allow me to get in a bigger gear and grind out some speed through Ramapo and back to 9W.

A guide to racing the GFNY Championship NYC course, by the ride leaders and ambassadors that know it best.

by Chris Geiser

Keeping Your Focus – What’s the Strategy Back to 9W?

Descending Cheesecote into Ramapo will provide an excellent chance to recover and pat yourself on the back (don’t do that while descending, really, mentally we mean), for a job well done in getting through the longest and most difficult climbs on the course. With roughly 35 miles to go to the finish, it will be time to maintain your focus. With several ups and downs, and quite a few false flats, it is a mentally tough section to keep your speed, cadence and effort to a level you need to meet your goals. But don’t worry, this is a great chance to catch on with another group. The course will not feel as difficult as it has, and there is pizza waiting for you in West Nyack. If you are hungry, grab a slice, and keep moving. As you roll through to the rail trail, and come out in Piermont/Sparkill, you will start to recognize your surroundings. Soon you will be back on 9W and returning through Alpine to the finish line.

Michael Benowitz

The hardest part for me is Strawtown Road into West Nyack. Not lingering too much at the aid station. On Western Highway there is a short but painful climb, before the rail trail, it’s something that you have to get over to get to the home stretch.

Jared Skolnick

Out of West Nyack, there is that short last little climb before you hit Blauvelt. When you finish that little climb, you go another ¾ mile – that is the new section of rail trail. You now have several miles of mostly flat and you can really tear through that section. The Rail trail is a push, push, push section for me, and then you go into, the notable state line climb.

Thomas Han

At this point I am thinking about why I ride and getting home. Seeing my family at the finish line.

Vito Valentini

Steady ride from Cheesecote – not so challenging in this section, every once in a while, folks are handing out water. I like South Mountain, it’s a little undulating, but you can catch momentum. Once you make the right turn and head toward West Nyack the road is relatively flat, but if you have managed well, and stayed hydrated, you should be feeling good here. You might be fatigued but you should be feeling the effort. Mentally and emotionally you should feel good about where you are and that should carry you through the rest of the day.

Hector Vinasco

I try to bring strong energy here, and make sure that I maintain my focus getting back to the State Line.

Adrienne Carey

Getting to Ramapo, is steady effort. I usually greet my family there. They want to see how I am doing, take a quick photo, and they tell me where my teammates are, and then encourage me to keep moving. The segment from Ramapo to West Nyack is the toughest to get through. It’s a mental game of what seems like an endless flat stretch. It’s easy to lose focus. Your mind starts to wander. The flats have never been my strong-suit so I work on my speed and my energy. Catching a group, to keep going together and power through it is the best way. Just keep working.

Frank Lee

After zipping along South Mountain Road adrenalin is pumping but what gets me home is knowing there is cake and pizza at the final rest stop – I ALWAYS stop. I only need one water bottle and there’s no need for any more nutrition, so my jersey pockets are empty. Ease out of the West Nyack rest stop and take a moderate pace and raise it to 30 km/h. Then I look for a group to pass me… and jump on.

Don’t lose focus. The GS-GFNY will be doing everything they can to either catch a group, keep a good cadence, but to make sure that they are not losing focus. With some little kickers and false flats, it will feel like you are working very hard at times. Find a group and share the work if you can. Give yourself a chance to use that last bit of energy on the climbs back up 9W and over to Alpine. With the last segment of the race coming, staying tough here will make a difference in not giving up any time.

Editor’s Take: I am hoping to use my time trialing skills to make a go at making up some time here. But that will mean preserving my energy and recovering from the climbs effectively. It will take a bigger gear and as high a cadence as I can generate, and I will look to push on everything that pushes up hill. The kickers in this section are short enough to stand through most of the effort, so I will look to make up time by starting to leave energy and power behind. If I have momentum, I will wait for the finish line to look for pizza.

Part VII (last) follows tomorrow.

A guide to racing the GFNY Championship NYC course, by the ride leaders and ambassadors that know it best.

by Chris Geiser

From Haverstraw to Bear

Take a brief vacation. There, did you enjoy that. Good. Time to get to work. While the lead out of Haverstraw, through Tompkins Cover, and down to the Bear Mountain area will roll fast, you will need to mentally prepare for the toughest half of the day to begin. Once over a couple of mini-rollers, you can start to accelerate, and either work with a group, or use your descending skills to get to the foot of Baby Bear quickly, without sacrificing too much of your energy. As Baby Bear starts to kick up, many will turn to their neighbor and ask – “Hey is this Bear Mountain?”. It’s not. Baby Bear will be a small and relatively gentle approach to the longest (but not necessarily toughest) climb of the day. Once to the top, a short recovery descent, and the course crosses 9W into Bear Mountain State Park. With the Bear Mountain Bridge in the distance, spanning the Hudson to points North on 9W, at the foot of Bear Mountain you are almost half way there. But the climb beckons. Starting with the short and punchy introduction, riders may bunch up and spread out. Find a line and press on to the circle. Things will open up, and you can start to execute your plan. The gentle climb up Seven Lakes to Perkins, will allow you to find a rhythm, before the big right turn up Perkins. If you are doing the Bear 50 – you are almost at the finish. As you get close to the top, you will start to hear the music, and you will know how far you have come. A chance to hit the restrooms, refill bottles and nutrition – but don’t stop too long. There is plenty of work left to do.

Thomas Han

Thomas Han

At this point, you may start to feel the exhaustion in your legs. For some, cramping may start while you are ascending the climb, with the knowledge that there is still 5000 feet of climbing remaining on the course.

Jared Skolnick

Bear brings its own challenges. The entrance when you start climbing and to the circle, is one of the steeper parts of the climb and most sustained steep parts. With the exception of two pretty short kicks, it’s 5-6% the whole way. I can catch a rhythm. Find a rhythm that works for you, but it’s a rhythm. Once I am into the rhythm and I feel I have a good cadence, and I am moving at a good pace, it’s a couple of miles of the most scenic sights that we get.

Let the views relax you knowing that you have some of the most significant challenges ahead. I have a screen that shows me for longer climbs, I know that for me, absolute bottom to top 30 minutes is a good climb, and that’s the rhythm I am trying to get to.

The two kickers, on Perkins, one in the middle and one at the end of the climb. At the top you hear the music, people finishing the Bear 50. When I hear the music, that’s when I push to get to the top and I push through that steep part and leave it behind me as quickly as possible and then I take my first notable break.

If you are going to stop at Bear – don’t stop when you see the first bike racks – everyone stops in the beginning. If you got to the far end, there’s no lines and easy to make an efficient stop. It’s a great checkpoint. You’re not even quite halfway, and the most challenging climbs are not Bear, they are after Bear. Now it’s time to take that on. Bathroom, water bottles, check how much have I consumed, grab a few things.

Vito Valentini

Coming out of Haverstraw, the climb back up to 9W is a little challenging because it rolls to Baby Bear, and then 3.5 kilometers uphill. You feel like you are climbing but the grade is not extreme. Try to keep a steady pace but stay in control, and use the descent to recover. When you make that left turn it’s important to know what gear to be in.

In my head I break up Bear into two pieces, from the circle, the first 4km the grade is less than 5% – depending on your training you can ride that how you need to – but when you turn onto Perkins it bumps up to 9-10% in some spots. For me the lower half is something you can take at a steady pace – it’s wide and there is room, so enjoy it.

On Perkins you need to gear the right way so that you don’t blow yourself up. This is where the hard work is going to start, when you descend Bear. Be mindful of the gearing, and be mindful of the narrow two-way road. Anyone ahead of you will be coming down Perkins, and if you are passing anyone – you need to be mindful of those passing in the opposite direction. It’s important to be mindful of your surroundings when you get to that point.

Hector Vinasco

From the Lake to Baby Bear, I thought was the best section because it’s rolling and has some down hills where you can make up some time. But I have made that mistake without remembering that I still have the tough climbs ahead. Listening to the conversations around the bike shops – you can hear that everyone has made that mistake of hammering too hard to Baby Bear.

Entrance to the circle is a little rough on Bear, the incline and the road surface (Ed.: fixed for 2019 race! The surface, not the incline.], then recovery through the circle and up to Perkins. Perkins is the difficult part, I manage my effort to the circle, do some type of recovery, and then go hard on Perkins. Stay focused (2 miles / 3.5 km) it’s nice and easy, or it can be a long and painful, and if you don’t focus…it makes things harder.

Adrienne Carey

Adrienne Carey

This is an interesting part of the route. Now you have a mental recovery. It’s a little bit of a dark stretch, and can be a little rough but I train on it so much, so I really focus on the road, to Tomkins Cove, and once I pass the Cove Deli, (I love that downhill – I never coast and just used my hardest gear), I am now mentally getting ready for the climbs. Baby Bear is a place to stay steady and patient. I get a good handle on refueling, and going steadily, and it always seems quiet, no chit chat.

When I make the turn into Bear, it’s steady effort that I really enjoy. Breathe through the effort, light hands on the bars, and take it one pedal stroke at a time. I LOVE Perkins. It’s scenic, and I find myself looking left because I love the view, and I get caught up in my breathing. I have been able to keep a consistent effort year after year. I feel like I am on top of the world.

I zip up for the descent and prepare to be a little chilled on the way down. I prepare for any wind, and for all the riders that will be passing. I feel like I can be cautious, and hold my line, and the faster riders can go around, and manage because I am being predictable and holding my line.

Frank Lee

No personal bests here. I try to ride tempo because I know I won’t make up time on this long steady climb. If I moved up the field with a couple of good pacelines earlier then hopefully after a quick refuel at the top the descent will be relatively clear, so I can bomb down it. Be careful, don’t cross the yellow line and realistically only a small group of riders are capable of descending Bear at full speed.

The key is to keep pedaling even during the descent to keep your legs warm because soon it will be time to dig out from under Bear.

Michael Benowitz

There are a bunch of short climbs between Haverstraw and Bear. I try to keep a moderate pace to conserve energy for the toughest part of the course. On Bear I try to keep a steady pace knowing a 4-mile descent is ahead where I’ll have time to recover.

Clearly, as the longest climb on the course, Bear Mountain is challenging. But the scenic views and relatively gentle grades will make it a climb that allows you to find a rhythm and celebrate your accomplishment at the top. Common among the GS-GFNY were the themes of not stopping too long, managing your gearing, managing the temperature on the way down, and making sure that you are passing safely and staying on the correct side of the double yellow line at all times. Finding your rhythm is critical, as it will allow you to conserve energy, and still have a great climb. You will use all your tools as a cyclist climbing and descending Bear. Enjoy it.

Editor’s Take: My approach will be to continue to use a gear that allows me to keep a relatively high cadence and keep the whammy off my legs, as I will need them later on. Finding that rhythm on Seven Lakes, and standing through the steepest bits on Perkins, past the sign that says “What would Eddy do?”**. On the descent, I will hold a line, stay predictable so that faster descenders can pass, and keep my legs moving, to remind myself that I need to keep working. (**Pretty sure Eddy would be doing roughly the same thing, but would be doing it better, stronger, and faster.)

A guide to racing the GFNY Championship NYC course, by the ride leaders and ambassadors that know it best.

By Chris Geiser

Breaking Down the Race

After we talked through training, we broke down the course. There are dozens of GFNY races between the team members, everywhere from Italy, Colombia, Deutschland, Portugal, and Cozumel. For all the challenges faced by the members of the team, they hold a special place for their home course, and their personal approaches to each part of the race. They all agree that every race day brings with it different circumstances. Wind, rain, heat, cold, and of course training. There is also a palpable vibe on the course. How you handle yourself and your bike among the other riders, catching on and working within a group, and where you choose to burn your matches, are all critical to having a great race day. There is no “right way” to ride the GFNY – there is only your way to ride the course and accomplish your goals. Gruppo Sportivo’s individual approaches to the course, are as diverse as they are as riders. Perhaps you will see yourself in their stories, and their take on the course will help you to guide your own.

George Washington Bridge to the top of Alpine

The music, the atmosphere, the festival feeling on the George Washington Bridge is tough to beat. While it can be chilly leading up to the start, there is music, and announcements of celebrity riders, and a feeling that something special is about to happen. Once the National Anthem is over, and you hear the deafening sound of everyone clipping in, you know it’s on. There is a mix of activity as you roll to the matt, and over the timer. Many will go “a tutta” – all out – from the start. Some will hold back. There are number of technical turns to navigate, and riders may bunch up. This is a time for attention to detail as you work your way into the park, and down the hill under the iconic bridge that you just rode over. The sun rise will still be new, and fresh, and you will hear all manner of “on your left” as faster riders try to find the front and see if they can catch the front groups. Some will go hard and blow up, some will have the discipline to know that the first ten miles have a not insignificant climb, and a series of rollers to get through before making it up to 9W.

Hector Vinasco

Hector Vinasco

I think it’s important when you take off with adrenaline kicking in. You see the other riders, you see the people on the side yelling your name, and you have the tendency to put some extra work and go all out – that’s mistake number one! From the bridge to the entrance of the park, I am going to focus on getting my rhythm. After that first three or four k – having the rhythm is important. We all know that the park rolls and has a couple of up and down punches, so I want to keep consistent so that I can get up Alpine without spending so much energy.

Jared Skolnick

It’s very easy to get into the red early when you have 5000 other riders pushing you. I want to get to Alpine without feeling like I wasted anything along the way. Alpine’s not terrible and not that long, and if I take it relatively easily (I am not a climber), 5 or 6 minutes, and then I know I have a stretch ahead of me where I can gain some advantage. Going to the red here is something you will feel a lot later. Get to the top of alpine at a good pace but not having spent a lot of exertion and knowing you can now push and make up time.

Adrienne Carey

I like to enjoy and temper the excitement of the ride. I try to focus on reducing tension and anxiety and navigate clearly of other riders that are super-charged up, and not getting caught up with some of those that are going all out from the gun. Being a marathoner, I know how to measure it out, because it’s a long day, so I make sure to breath and take it easy.

Vito Valentini

Vito Valentini

This is always the place to be safe in terms of real safety. There are a couple of turns to make. We start at the front, but the quality of racers in the front mean a lot of people passing me. Safety first and stay steady. Alpine itself should be a steady ride, without burning yourself out to get to the top. When you hear the waterfall in your left ear, you know you are in the second half, and you know you are getting closer to 9W. The whole park itself is not the place to make up time.

Frank Lee

For the first 6km I’m at full throttle trying to film the leaders at the front of race. By the time I hit China Wall I’ve used up 2 matches and for next 10km it’s all about active recovery. I need to regain composure, so I can jump onto a strong pack once we get onto 9W.

Thomas Han

On the bridge, I am trying to preserve body heat as much as possible and praying for a safe start to the race, and thinking about seeing my family at the finish line. In Alpine, normally trying my best not to over pace but last year, it was total chaos to follow the front group. I ended up with many PRs and then bonked.

Michael Benowitz

The urge at the start of the race is to go hard. Us mere mortals can’t race a full 100 miles going all out, so I treat the bridge to alpine as a warm-up. I fight the adrenaline rush telling me to go fast and keep a moderate pace until I hit 9W. Risks you have to take at the beginning of the race are not going to gain you enough to be worth it. You have to stay under control. Once I hit 9W I pick up the pace and try to find a group to latch onto. It’s a 100-mile race why shouldn’t I conserve energy by drafting. I usually skip the Piermont Nutrition stop to save some time and get ahead of the other racers.

The predominant take-away from the group about this very critical section of the course is to embrace the chaos, but to maintain your composure, and regulate your energy. Depending on where you start in the field, there will be racers and elites that are away, and off the front of the pack from the very beginning. If you start relatively close to the front, you will have a feel for those that started further back from the racers corral trying to catch on, form a group, and see if they can catch the wheels of the elite racers that have come from all over the globe to compete. And they will work like a pack of wild dogs to catch on. For most of the GS-GFNY, this section will be about controlling your energy, and finding your rhythm. While the road tilts down at first, and there are few technical turns to handle, the terrain will roll through the climb to the Alpine Ranger station. Six out of seven agree – this is not the place to burn a match. Stay steady, stay safe – plenty of racing ahead.

Editor’s take – Experience has taught me that going too hard, too early, is a sure-fire way to end up meeting the bonk in Clarkstown, or West Nyack, and surviving to the finish line. If you are a negative splitter, this will be a place for negative split discipline. Know before you go, what you would like your time to be like through here and stick to the plan. You will thank yourself later in the day.

A guide to racing the GFNY Championship NYC course, by the ride leaders and ambassadors that know it best.

by Chris Geiser

Let’s start here. This is a challenging day on the bike. If it was easy, it wouldn’t be worth doing. It would be another Sunday ride. It wouldn’t be “the third Sunday in May!” It wouldn’t be the GFNY World Championship NYC! Starting on the iconic George Washington Bridge, the course immediately climbs out of the Palisades and follows the Hudson River to where the roads kick up, along with the effort and focus required to match the challenge. The course itself has been called everything from challenging, to brilliant, to cruel, to cruelly genius. But, to know it, is to love it. For all the trepidation that you may have about the climbs, or Bear Mountain, or the wind in Haverstraw, there is no one part of it that represents the challenge. The challenge lies in the totality of the course itself.

So – how?

The good news is, there is precedent. There are thousands that have experienced the agony and the ecstasy of competing on this course. Some pro, some elite, some, just like you and me. All of us different but united in a push to leave everything they have on the course that third Sunday in May and be a part of something bigger than themselves. Some will ride in teams, some on their own. Some for the podium, some to qualify for next year, some to set a personal best, and some just to enjoy accomplishment of finishing the most cruelly brilliant granfondo course ever designed.

Then there is Gruppo Sportivo – GFNY (GS-GFNY). The Gruppo Sportivo are the ambassadors and ride leaders of GFNY. Every Sunday from December to race day, they lead the group rides that show new and experienced GFNY riders the course, while building base miles, creating a safe atmosphere and sharing some inside scoops, tips, and tricks for how to tackle GFNY on race day. We caught up with GS-GFNY and asked for some of those tips and tricks. After all, who would know the course better.

They first key is preparation.

How Does the GS-GFNY Prepare for Race Day?

It’s no secret that training is the key to racing, the process is key to the outcome, and your identity as a GFNY racer is the key to embracing the process. GS-GFNY member Vito Valentini has generously provided us with two training plans that appear at the end of this article. The pattern you will see is consistency and purpose. Rather than creating an unsustainable push to race day, taking the smart training approach in the final twelve weeks will pay dividends on the third Sunday in May. Your consistency will provide your identity as a GFNY racer, the process will build the outcome, and you will own the outcome, by leaving it all out there on race day. As Vito often says, “believe in yourself, believe in your training.” Owning this concept is never more important than it is on race day. Vito adds, that he gets outside as often as possible, “but I will wait until the weather is helpful. Safety and effectiveness is better than performance. I would rather be safe and do a 50-minute ride indoors, than go out in the dark and hit an ice spot I can’t see.”

The clear balance between staying safe during the cold and potentially icy weeks remaining in most of the Northern Hemisphere, and maintaining your preparedness is a critical factor in your success. Bottom line, be safe, have fun, and train with a purpose. (Training plans from Vito Valentini are included as part of this article, and will help you get from “couch to the Bear 50, or from the Bear 50 to the full Gran Fondo”.

Adrienne Carey

No gaps in overall training throughout the year helps. Never going more than a week without riding three to four times a week. And during peak training four times a week. The peak training times are more focused leading up to GFNY. I use a smart trainer indoors, and then do the long rides on Sunday. Then there is cross training in between with running and weights. The weights I do at least twice a week but should be doing 3x a week. The running helps with my endurance and my overall fitness. I used to be a runner, but that helped me to transition to cycling. Trust your training, what you put in is what you get out.

Frank Lee

It doesn’t matter if you have been a competitive athlete in the past. What matters today is making it work for you, now. I’m like many of you trying to find consistent saddle time and so it comes down to a few tactics: ride at least 200km a week, drop a few pounds and build muscular strength through the winter. For those of you riding with us during the Sunday training rides you’ll see me grinding away in my 53, and during the climbs my rpms hover between 60 to 65. I’m old school and it suits my riding style; remnants from childhood riding with my Italian brothers in Toronto.

Hector Vinasco

Basically, I try to do a 40 minute, quality ride on Monday morning. I also try to get some intervals in on Tuesday and Wednesday. Getting 30-40 miles on Thursday morning, and 50-70 miles on a Friday. I try to go all out on the Thursday ride. Do the 40 miles, with good speed and good cadence, and focus on keeping those rides short and quick, but giving 110% so that I can develop the stamina for the longer rides. So on the Friday ride, it gives me the opportunity to see how I feel with 24 hours recovery, and see how I can replicate what I did in those 30-40 miles. If I think “today I feel as good as yesterday, let me push a little more”, if I can do that without bonking out, I am doing well.

Jared Skolnick

This year, to lead the group riders, I have got to be a consistent B rider – where in the past I have had to be a B- or a C-rider. That has been some of my winter motivation for getting up early and getting on the trainer. I don’t like the cold, and if you think of the trainer as a positive thing, it starts to become something I look forward to. I know that if I am training in a structured way, and I have electronic music that gets me moving, and motivates me. I am not as focused on training as I am on riding. Then on the group rides, I can go out and ride and enjoy it and be more social with it.

Vito Valentini

Starting in 2016, because of our studio, I had a lot more consistency in training. That took me from being a 9.5-hour finisher to being a 7 hour finisher. And it felt like an easy 7 hours. My plan for the next 13 weeks, will be 3 on take a day off, ride 2 and take a day off. The Sunday rides, I am not focused on my own training, so more focused on the group, but the kilometers ridden definitely factor into the training. The other four days will be focused on building strength, with some interval training/indoor work. That’s been helpful. As the weather breaks, naturally, Saturday will become a long ride day, or if I have an opportunity to get out in the morning I will.

Thomas Han

I am always looking for chances to ride with faster riders to keep my preparation going. In addition to leading the A Group on the Sunday group rides, I look to find races on other days that keep me riding with others that push me to ride faster. GFNY Training is hard and telling me, right now, I’m not ready for long distance races. It is always a big inspiration and the training can be suffering. Training gives me opportunities to think of how to eat properly. First and foremost, GFNY was the inspiration for me to resume cycling again seriously.

Michael Benowitz

My training plan starts with the GFNY group rides. Though riding 1 day a week may be enough to finish GFNY ahead of the End of Racecar. It’s not enough to finish strong and beat last years’ time. My plan is 3 days a week on the trainer for about an hour. I plan 3 so If something comes up and I must skip a day I still get in enough work for the week. Saturdays I’m outside weather permitting otherwise I’ll be simulating part of the course on the trainer. When March rolls around I try to cut the upper section of the course into 40-mile blocks and ride each block at least twice before GFNY. This gives me a chance to focus on each climb and develop a plan.

The GS-GFNY all ride at varying levels, have various levels of experience that range from former professional, elite amateur, licensed coaches, all-around competitors, and those that are just plain passionate about cycling. The common thread in their preparation is consistency. Find that thing that motivates you to train and do it! Whether using a trainer, getting outside when you can, and especially joining the GFNY Group Rides (or group/club rides if you are outside of New York), will help you build the fitness and the mental endurance that you will need on race day. As the weather gets warmer, the length of your rides should increase, so that you are beginning to get used to the time required in the saddle. If you don’t have climbs where you are, find the winds to challenge yourself, but no matter how you train, do it consistently, and with a purpose – and do it because you love cycling.

Editor’s Take: My own training includes 4-5 days of intervals per week and two longer rides on the weekend, being sure to work in a good amount of climbing. Finding local climbs, and alternating time in and out of the saddle. There are three days of strength training each week to ensure that I am keeping my core strong, and as others in the GS-GFNY have noted, that strength will pay you back on race day as you vary your position on the bike and require good mobility.

COVERING THE MIDDLE EAST, THE AMERICAS, Asia, and Europe, across all seasons and most time zones, it has been said that the sun never sets on GFNY. With the race calendar constantly evolving, there are always new opportunities to challenge your cycling self, as well as delighting your travel self. The GFNY race calendar started to expand not long after the first GFNY was raced from the George Washington Bridge in New York City, in 2011. Adding locations in Italy and Cozumel started to provide a movable cycling festival that would provide a familiar and consistent race environment, along with authentic travel experiences, in some of the most exciting places around the globe.
When GFNY Jerusalem was added in 2017, GFNY was on every continent except Australia and Antarctica (don’t count either of those out yet). During this exciting time of expansion, GFNY began to formally recognize the accomplishments of the riders who continued to travel to exciting GFNY locations and finishing multiple GFNY races in one year. In the fall of 2017, the three-timer medal was born: 3×2018. A legitimate accomplishment that celebrated not only the rider’s capability in completing three challenging races, but also their sense of adventure, and ability to
reach outside their comfort zone to travel to new places, race, make new friends and have new experiences that they may not have considered.
The three-timer medal became a coveted prize almost immediately, with riders rushing to finish their newly expanded racing seasons in new places. The paradigm of “the racing season” had been blown-up by the three-timer medal, and the ever-expanding GFNY race calendar. For those of us in the Northern and Western Hemisphere, it meant that October and November were no longer those quick Saturday rides with a coffee stop as we wound it down for the winter. It was now a question of “where are you next?”, as the last quarter of the year offered Panama,
Cozumel, and Chile. If you had done two GFNYs heading into the Summer, the three-timer medal became a very achievable feat, as well as a reason to keep training, and keep riding. Here in New York, a group of us adapted the mantra of “to heck with base miles – let’s keep racing!”

LOGISTICS: Making it work – the when and how of getting to the destinations and balancing it with your personal scheduling requirements. Maybe stacking 2 GFNYs into
a single trip (Double-Double anyone?)
SEASONALITY: It just makes good sense to follow the good weather and race there, to enjoy perfect late-summer conditions in Portugal, or a #PoolGFNY experience in the Philippines.
DESTINATION: Think about those places that you have always wanted to see, and those authentic experiences that you have always dreamed about.
PERSONAL CHALLENGE: Motivation based on something like qualifying for the front corral at GFNY World Championship NYC, or the challenge of the strade bianche (white roads) of Tuscany, or the fabled climbs of Colombia, Monterrey, and Santa Fe.
CLIMB EVERY MOUNTAIN, OR NOT: Perhaps you are a climber, or want to be. Well, as Eddy once said – “Don’tbuy upgrades, ride up grades!” But for riders seeking speed, GFNY offers plenty of flat(-ish) and fast options as well.
DOUBLE-DOUBLES: Create a back-to-back pairing ofGFNY races, and then add one more to make your threetimer status.

Your GFNY 3-Timer plan should be as unique as you are. You can start your plan by thinking about what motivates you. Your motivation and plan are as unique and personal as you are. But, just for kicks, let’s explore some ideas that might get you thinking. Imagine that these are the ideas presented to you by your travel agent. They will have great appeal, and may be based on some basic logic like you see in the table above, but in evaluating all of it, you want it to be personal. But at least you’ve got some ideas to start with.

LOGISTICS

OPTION 1 – LOGICAL

• GFNY Championship NYC

• GFNY Santa Fe

• GFNY Cozumel

OPTION 2 – EXOTIC

• GFNY Bali

• GFNY Championship NYC

• GFNY Brasil or GFNY Portugal

OPTION 3 – FULL SEASON

• GFNY Republica Dominicana

• GFNY Championship NYC

• GFNY Panama, Argentina, Ecuador, Cozumel, or Chile

Let’s be honest. It will take some doing to get the time off work, make the arrangements and make sure that you have someone to feed the cat each time you take off on a GFNY adventure. A logistics approach is a good way to solve for where you can be and when you can be there: How long/short are the flights? Can I make the trip fit into my work and life schedule? Will I want to make GFNY part of a multi-stop sightseeing trip around the region, or a short weekend trip just for the race, or a long, relaxing, sporty stay at the GFNY venue? Should I do many GFNYs close to each other, or spread them out over the course of the whole year?
Let’s just assume for a minute, that you are a North American. Some logistics options would include centering around the GFNY Championship NYC, that iconic third Sunday in May. But you may want to ride into form prior to that, so let’s explore what it would be like to use the big race as your pivot. WOW – that’s a lot of choices. In Option 1, we are working very logically and practically. If you are a North American, you are starting your quest in NYC, using your GFNY Championship NYC fitness to dive into Santa Fe a month later, then taking a much-needed break from the November chill in Cozumel. In Option 2, you are seeing the world. Starting at GFNY Bali or GFNY Colombia, you are taking the curse out of the North American winter, while having an amazing experience in another corner of the world. You are ready and motivated for the third Sunday in May, and after an early summer of training, it’s either Costa Rica, Brasil or Portugal – could be a three continent season. For Option 3, start off with a #poolGFNY at GFNY Republica Dominicana, then onto the GWB for the big one, and finish your very well thought out season by escaping the cold once again in Latin America with Panama, Argentina, Ecuador, Cozumel, or Chile.

SEASONALITY

OPTION 1 – LOGICAL

• GFNY Dominican Republic

• GFNY Costa Rica

• GFNY Cozaumel

OPTION 2 – EXOTIC

• GFNY Bali

• GFNY Portugal

• GFNY Panama or Cozumel

OPTION 3 – FULL SEASON

• GFNY Uruguay

• GFNY Costa Rica

• GFNY Philippines

While you are taking on the challenge of chasing that elusive front group, why not also chase the sun? With many #poolGFNY options available to you, create a racing itinerary that is a crowd pleaser with your sun worshiping family and friends, combining your love of cycling, with destinations that will ensure you won’t be traveling alone. (Editor’s note – some of these may not include GFNY Championship NYC – but if you are in North America, it’s kind of an assumed must-do.)
Check it, sun worshipers! Option 1 – start strong in the Dominican Republic, and start to build your fitness for the season. Continue your pool motif in Costa Rica in July, and round it out in Cozumel – a perfect three-timer itinerary for those who love the heat and love to go full-gas on the flats. Option 2 – start out in the hot climate of Bali, with your longest flight first up. Race in NYC if you can, then use your summer fitness to see the beautiful beaches of Cascais, while ratcheting up your climbing skills in Portugal in September. Finish close to home with an escape to Panama. Option 3 – experience Punta del Este, one of Latin America’s top destinations, then as the summer officially ends, take the long trip to the Philippines for a tranquil cycling vacation and round out your season in early South American summer at GFNY Chile.

DESTINATION

THE AMERICAS

• GFNY Colombia

• GFNY Monterrey

• GFNY Argentina

• GFNY Chile

• GFNY Brasil

• GFNY Santa Fe

• GFNY Ecuador

EUROPE & MIDDLE EAST

• GFNY Italia

• GFNY Portugal

• GFNY Jerusalem

ASIA

• GFNY Bali

• GFNY Indonesia

•  GFNY Philippines

Places to go, things to see, people to meet. Putting the “why” in why we travel, the destination is often as important and as fulfilling as the journey. Because of the experiences you will have, the cultures you will encounter and the people you will meet, racing your bike will take on so much more meaning. There is no shortage of destinations on the calendar. Let’s change up the themes a little bit. Pair any of these with GNFY Championship NYC and you have a winning combination. With so many interesting things to see and do, these destination options have dates that are close together, or seasonal, and allow you to mix and match for true adventure travel that would take you to all corners of the Earth. History, philosophy, culture, cuisine; escape and try something new. (Editor’s note: Don’t miss out on racing and seeing Colombia. Colombia is well on its way to becoming one of the major epicenters of cycling, and thus at the top of the destinations list for every GFNY rider).

DOUBLE-DOUBLES

DOUBLE-DOUBLES                                                   PAIR WITH
GFNY Ecuador + GFNY Panama – GFNY World Championship NYC, GFNY Italia, GFNY Costa Rica
GFNY Argentina + GFNY Cozumel – GFNY World Championship NYC, GFNY Uruguay, GFNY Chile
GFNY Monterrey + GFNY Uruguay – GFNY World Championship NYC, GFNY Ecuador, GFNY Argentina
GFNY Uruguay + GFNY Colombia – GFNY World Championship NYC, GFNY Brasil, GFNY Santa Fe
GFNY Colombia + GFNY Republica Dominicana – GFNY World Championship NYC, GFNY Panama, GFNY Santa Fe
GFNY Colombia + GFNY Italia – GFNY World Championship NYC, GFNY Jerusalem, GFNY Brasil

We are not sure how this name came about or if it is even mathematically correct, but the concept of the Double-Double is to hit back-to-back GFNY Sundays in a single-hop sort of way. Think of it, in as little as nine days, you can complete 66% of your three-timer requirements. There are several Double-Double options on the calendar, all in amazing destinations in Latin America.
These Double-Double options keep it pretty tight. Balance that out with another part of your season, and you can achieve three-timer status without breaking too much of a sweat. We also know where you can find a few great Double-Double stories online from 2018, along with tips and tricks for bike travel and packing.

PERSONAL CHALLENGE AND CLIMBING

FLAT(-ISH) OUT

• GFNY Republica Dominicana

• GFNY Cozumel

• GFNY Philippines

• GFNY Panama

QUALIFYING + CLIMBING

• GFNY Bali

• GFNY Uruguay

• GFNY Jerusalem

• GFNY Ecuador

• GFNY Argentina

• GFNY Monterrey

• GFNY Portugal

• GFNY Costa Rica

YOU’RE KILLING ME, MAN!

• GFNY Brasil

• GFNY Colombia

• GFNY Santa Fe

• GFNY Chile

• GFNY Bali

• GFNY Indonesia

• GFNY Italia

• GFNY NYC

Endurance athletes are insufferable in their quests to constantly top themselves and their peers. (Editor’s note: Takes one to know one). With that in mind, there are no shortage of opportunities to use the wide variety of race types and terrain to qualify for the front corral at GFNY World Championship NYC, or to find that mountain and climb it. Try these ideas on for size to see how they might fit with your fitness and cycling goals. Work this grid both horizontally, and vertically (no pun intended).
Working this side-to-side and up and down, all of the races are qualifiers for the front corral of GFNY World Championship NYC and have a variety of terrain. If you are best suited to doing a flat course to qualify, the #poolGFNYs in the Flat(-ish) Out group might be a great option, and give you a few tries to get it right. Throw in some climbing in the Qualifying + Climbing group – if you are not quite a mountain goat, but don’t mind hitting the hills to reach for your personal goals. Finally, if you’re the kind of rider that can climb all day and won’t back away from long and steady
or many short but steep climbs, the You’re Killing Me, Man! column is all about you. Wrap all of these around the sheer evil genius that is the GFNY World Championship NYC course, and you should be able to lift a bus with your legs by the end of the year!

PUTTING IT ALL TOGETHER

From my own experience, I can tell you that there isn’t a more rewarding feeling than crossing the finish line that third time and knowing that you did it! When that medal is hung about your neck, you will feel a pride that comes with not only the physical challenges of the race, but the amazing adventures that you had in the process. I was thrilled to pull off a Double-Double in 2018. And with the knowledge that Cozumel was around the corner, I had the 3×2018 medal in my sights. Finishing my tenth GFNY in Italy this year, I already have my three-timer (hopefully four-timer) plan worked out for this year. Here is mine.
So, where are YOU next?

3x 2018

• GFNY Deutschland
• GFNY Portugal
• GFNY Cozumel

3x 2019

• GFNY Italia (earned my 10x medal!)
• GFNY World Championship NYC
• GFNY Santa Fe
• GFNY Argentina

GFNY Italia Race Day is Upon Us!

by Chris Geiser

Let’s just say that we will fill in the details later. There is no shortage of stories to tell, challenges to describe, and photos to show. We will tell them alll in the coming days. and weeks.
With spotty internet here at Podere Monti, the writing has not been coming fast and furious — but the riding has! With 10AM starts each day, the GFNY Italia camp has taken us out on to every part of the course. Showing us the biggest challenges, providing a clinic on the art of riding and racing the strade bianche, and taking us up the steep ascents to the beautiful ancient cities of Torrita di Siena, and Montepulciano that will play host to the partenza (departure), and arrivo (arrival) during the race tomorrow.

The top of one of the toughest climbs on the course. Riders will need to save something to get up this climb, and then be ready to face the steep ascent into Montepulciano and the finish line.

Partenza (Departure)

While the riders tomorrow morning will roll out of the city of Montepulciano, the official start of the race will be in the co-host city of Torrita di Siena, just a few kilometers away. Riders will be marshalled down a steep descent (that we will climb at the end of the race, over a few rollers, and then up into the pallazzo area of Torrita di Siena where flag waivers and race fans will cheer 1,200 riders onto the official start of the course.

Il Corso

Venturing out from Torrita di Siena, there is some gradual climbing, and a short descent before facing the first sector of strade bianche, or white roads. These packed gravel roads will reward riders that understand how to stay loose, maintain a proper grip over the tops or the drops, keep their legs spinning, and choose the best lines. The benefit of those who attended the camp, will come in the form of having seen this up close prior to race day, and having gone through a 2-hour practice clinic on how to ride this terrain. With three sectors and a variety of climbing and descending on the strade bianche, those who master the basics and ride within their capability will have a chance to make up time. But let the impatinent beware go too hard too soon anywhere on this course, and you will pay for it (literally) down the road a spell.

Once through the first sector of strade bianche, the course will wind through several towns, and up and down several climbs and fast but technical descents. While the descents allow the riders some recovery, the climbs are challenging and if you attack anyone of them too hard, those burnt matches could come back to haunt you.

Toward the end of one of the long descents, riders will make their way on to the second sector of strade bianche. This sector tilts up in a number of places, but most notably early on. Climbing up to a beautiful ridge, riders will feel as though they can see all of Tuscany from there. The deep blue Italian skys, the mountains, the rolling green terrain of the vineyards and olive trees will be a tempting view. But there is still a lot of work to do. This sector is long, rolling, steep in places, but generally well packed and with good lines.

While the best practice is to maintain a high cadence in the biggest gear you can, some riders may need the spin from a smaller gear choice on this sector. Toward the end, it will start to tilt down some offering a slightly technical descent before rsing to the pavment. Once back on the pavement — riders mustn’t let their guard down, as the third sector will beckon quickly.

Running the reverse direction of the first sector, the third sector will climb through vineyards and (I think) a horse farm. (Hey — We saw horses, and they were spettacolo — so get off us). Climbing back up and then flattening out some, time can potentially be made here, as it’s not very steep, and offers riders a chance to spin well, while generating speed even though they are heading up hill.
Riders exiting this sector with some releif about having completed the strade bianche based challenges of the day, will now have a short climb to a long descent ahead of them. But then the work will begin again soon, and in earnest. This will be a place where it will be tempting to make up some time, and start to hammer a little to get back to Montepulciano. With roughly 2/3 of the climbing complete now, the most difficult of the climbs awaits. Passing back out of the limits of Torrita di Siena, heading to Montepulciano, riders will have a short but not insignificant climb (nicknamed at our house as “the climb before the climb, before the city). Once over, a short and fast descent, where riders will see the “big climb” ahead. Kicking up to 17% in a couple of places it covers about 2KM and “levels off” to 8% in some areas where a rider can revover, breathe, and brace for the next section. If you haven’t saved anything for this, trying to burn a match here will be difficult, and you will need to take it one turn of the cranks at a time.

When you finally reach the top — the climb into the city will begin. Riders will be at the 105KM mark, and will almost be able to smell the pasta and Vino Nobile that awaits them at hte pallazzo at the top of the climb. Rolling up a medium-short drag, and turning left, along a breath taking view, with 500 meters to go, the cheering will become audible, the supporters visible, and the riders going on that last bit of adrenaline will climb through the city and into the town square to the glory of having tackled one of the toughest courses in the GFNY porftolio.

It’s time.

Rispettare il Corso

Our biggest learning, from the camp, from seeing the course, from a glorious week in Toscana — RESPECT THE COURSE. This is not a course to be “beaten”. This is a course, terrain, and a challenge to be taken seriously. Dig deep, but ride within yourself. Be patient with your energy, and know that each challenge on the course is prologue to the next, until you have scaled the city walls!

More from, and about GFNY Italia 2019 coming up in the next few weeks! Look for the Il Secondo title.

Ciao!