Cycling in the French Alpe's

We arrived Saturday and drove down to Bourg d'Oisans, .... this is the "mecca" of European cycling with such revered climbs as the Alpe d'Huez, Galibier, Col d' Fer, Col d' Madeline, etc, etc..... But I have to tell you....it is the one lane back roads into villages from era long ago that make this a spectacular place to cycle.  We have already ridden up Alpe d'Huez from Allenmont via Villard Resculas, across the D211A to Mizoen with sheer cliff drop offs of 2000ft to the valley floor......on to Besse and the Col Sarenne finishing on the back side of Alpe d'Huez.  We are talking SERIOUS climbing.....

And today we rode up to Villard Notre Dame on an ancient road cut into rock with blackout tunnels on up to Villard Reymond and over to the corkscrew climb up to Oulle........  You need lots of gear as these back roads will test your fitness, your strength, your tenacity, and your will to survive.  But ......... it is something that cannot be passed on by the spoken or written word.....or by photo.......

It is epic.......

the climb up to Oulle...... (and the return descent is as challenging)........  PS. Beth was the first one up this bad boy....

POA crit for Women!

Last night, the POA crit series offered their first women's race this year. They promised that if they had a field of at least 15 women they would pay out three deep. On a VERY hot day with a 5:45 start, it was a long shot. GHS Every Women's team had 8 or 9 (?) women there, Kenda had 3, we had 4, and there were several independent girls...we had our field and our payout!

The course was new. Curvy and fast throught the start finish stretch, going into sharp curve into a headwind stretch, then a short steep climb, and more of a headwind stretch. I undeliberately got away on the first lap with an acceleration that nobody followed. A little later, Nicole bridged up to me. I really didn't want to work WITH anyone other than a team mate, so I accelerated into the headwind and up the hill to try to drop her and it worked! 10 minutes into the race, I was suffering like a dog! Knowing I had teammates behind me in the group kept me going...I knew they would be sitting in covering any attacks from the group. I managed to stay away. The best part was watching the field sprint finish and Sam winning! It was a pure drag-race type of finish...the kind that let's everyone show their stuff! There was a lot of attrition in the field. KP finished with the group in 6th, and Brady was 7th.

So in the end, Headstrong was 1, 2, 6, and 7...I'm so proud of us!

Day 4/5 of Tour de Gelato

Day 4 was mixed day. Teenie and our friends from CA, headed for a flat ride out to Osolo. Dave and I went with our new guide, BRB (his real name is Bill and he ALWAYS uses the BIG RING...a 53, so I call him Big Ring Bill or BRB) to the mountains. It was a typical Italian day of 4 hours with 5000-6000 feet of climbing. Although, this is my 3rd time to this part of the world, I was on unfamiliar roads 90% of the time.

We made descent for 12k. 4k was about as wide as driveway and about 20%. I felt like a mountain biker. I got in the drops , pushed my butt off the back of the seat and gripped the brakes until my hands hurt.

Today, day 5, we rode 92K through wine country. It was grapes as far as you could see at points....just lovely. I drug up the rear but Teenie was back in form attacking the 100 or so small hills with BRB. Dave was looking a little tired. Teenie is looking good for the Strachiatella Jersey (This is a gelato flavor but in this case like the Yellow Jersey).

Heard it is hot in Gville....hope all is well.

Tomorrow is Dave's last day. he chooses the ride. We may Cima Campo......a 1.5 hour climb up the Brenta River, 120 k RT.

More to come, with pic I hope.

TOUR DE GELATO

After the storm cancellation on Sunday and a hard day on Monday, the Tour continued today. It is unclear who has the Stratiacello Jersey (the leader's jersey), but the KOM/QOM Jersey is being hotly contested.

Starting today in the Poka Dot Jersey, Teenie destroyed the first steep climb as we left the Brenta River. William White picked up his first KOM points. Kristin White and I were shutout. Dave Lowe piled up big points today on the 45 minute 1600 ft. climb to Enego.

Phil Ligget asked what Teenie and I were thinking of when we let the National Duathlon Champ get away at Tornante #12 (switchback 12). We answered with one word, "Pizza."

When the peleton stopped for lunch at Enego, I loaded up on pizza and gnocchi spinaci. Powered by a lot of this great 'on the bike' food, I was quickly 'off the back' on the ensuing climb.

After we returned on the 14k descent from Foza to Valstanga and survived the 21 tornantes, we headed for gelato. It was clear that Teenie had narrowly retained the Poka Dot Jersey.

Tomorrow is Mt. Grappa! Mt Mitchell seems like a bump! But, there is always more gelato.

Bumps in the Road...

"Those aren't bumps in the road...they are the road." -Michel Mirowski MD, Holocaust survivor, inventor of the Implantable Cardiac Defibrillator.

If you read many books on training, somewhere along the line you will see an approach to planning out your year that goes something like this:

1) Identify your Key (A) races, for which you want to taper and peak; your Intermediate priority (B) races, for which you want to minimally taper; and your Training (C) races for which you "train through".

2) Based on this race schedule, plan out your Base, Build, Peak and Taper phases for your annual plan.

3) Fill in every workout for the year, taking into account your limiters and test results.

Now I applaud those with the drive and organizational skills to complete all 3 steps of this plan, but personally, I need the flexibility to adjust for all the "bumps" that occur throughout the year. Many of us face demanding and dynamic work schedules, personal and family challenges, and injury/health complications that pop up throughout the year. Knowing this, I approach my year by completing steps 1 and 2, and fleshing in step 3 every 3 weeks or so. While I resist doing so, sometimes I have to modify step 2...

It was with mixed emotions that I scrubbed my trip to Italy to compete in the Gran Fondo Sportif. Training and racing in Italy has been a long time goal of mine, and it looked like this was finally going to be the year...However, delays on my research study pushed the peak patient enrollment period right over the Gran Fondo, so while I was happy and excited to finally start on this critical piece of research work, I was extremely disappointed to miss the Gran Fondo...and I was now faced with rearranging my race schedule. I had taken a planned break after the New Orleans IronMan 70.3, with the goal of rebuilding my aerobic base in May and June prior to the Gran Fondo. While I continued re-building my base, I quickly cobbled together a June "C" race block in place of the Fondo, which included the SC State TT (4th in my AG), Festival of Flowers Olympic Distance Tri (6th in AG, but 3rd in the run split for AG), and the Candlelight 5k run (2nd in AG). The point of these races was to gauge my limitors at the end of this aerobic block, and I learned quite a bit: 1) a disappointing result in the State TT tells me I have to focus on cycling muscular endurance during the build period, 2) a strong run split in the Festival of Flowers Tri tells me that I am relatively strong in the run, but more importantly, I can probably go harder on the bike and still be competitive in the run. 3) The candlelight 5k tells me I can build enough speed from aerobic run training that I don't need any true "speed work" to be triathlon competitive, and thus I can avoid the risk of running injuries. This is why I feel "C" races are so important; it could be a local sprint tri for the multisport athlete, or the Tues night SC TAC races for cyclists, but you learn so much by testing yourself in a race situation. Also, it's so important to be flexible, and not have your season totally derailed by the "bumps", after all, who knows...you could travel all the way to Italy and encounter a weather related race cancellation, then you will REALLY need to be flexible...

Riverside Drive TT

The results for last Thursday's TT aren't posted yet, but as I remember we all rode well. Debbie placed first with a time of 32:18 and a new bike fit compliments of Giselle. She took a full minute off her time from last year on this course. We all talked about going to Giselle's house after the race and getting fit. KP was next for Team Headstrong, with a time of either 32:38 or 32:44, and there was an Asheville woman either right behind her or right in front of her. Weinacker was next at 33:53. Not sure if there were any other women in there before her. I was next at 33:55. It was my first time riding with aerobars, so with the help of my teammates I learned a lot about positioning and theory. In practice, it hurt, but it was fun and overall a great experience. Brady was next at 34:??. She didn't have aerobars but I think she was going to get some this week. I know we all were dreaming of TT bikes, skin suits, and those funny helmets you TT people wear. And I know we all left hungry for more. I'm not sure when the results will be posted, and I apologize if I got any of the times wrong.

DNS

We were all smiles yesterday but not so today. The storm moved into southern Europe bringing rain, high wind, low temps and snow in the high mountain passes. It is 55F down valley and 30's/40's in the mountain passes. With the long course cancelled, 1000 brave souls have attempted the medio course. Over 3000, including our group, scratched.

As the ride leader, I made the call. Having done five of these type events prior, I was most aware of the risks. I regretfully made the call that the risks were just too great. You see, one of these things is 'on the edge' in favorable conditions. The descents are crazy, without wet conditions. As you know, one has no control over the other 1000 people and how they ride. The truth is, none of us really brought the necessary gear to endure these conditions.

We are hold up in our B&B today watching the rain and hoping the weather will abate. I am fighting back the disappointment as this follows Mt Mitchell, which lasted 2 miles for me, in all reality. But, hey....we are in Italy. How bad can life be?

You know us, we were looking at next weekend when the Granfondo Marco Pantani will be held in Aprica, about 250K from here. It closed out yesterday at the max of 3000! Darn.

Good news is that Tuesday will bring sunny skies.

Authorities shorten the Granfondo

Due to rain(100% chance) and forecast of snow above 1000M, the mayor, the race authorities, the prime minister have shortened the Longo. This has been done with great considerations for safety. All racers will race the Medio at 74 miles. All racers are encouraged to wear severe cold weather gear.

Weather is nice now. We did a 'flat' spin today which included 1800 feet of climbing......you are going up or down around here!

Other folks got here today. Dave Lowe's bike is lost somewhere over the Atlantic. Hopefully it will be here tomorrow or he will hire (Brit speak for rent) a bike.

All I have is short sleeves, knee warmers, arm warmers, vest, rain jacket, long fingered gloves and head band......even I am a little scared. Not about the weather, just the downhill.

It takes a little more to be a champion.

CHC - Team Headstrong taking charge

Ceasar's Head Challenge...

So everyone talks about the starting climb heading up the Vineyard….. but to be honest this is the least of your concerns,

CHC Write-up  for Bird's view ......

Caesars Head Challenge Pics

The gifts from Eddie Helton! Thanks for all you do.

Cycling can be fun!
You just ride up this road about 60 miles all uphill!

Sure, I am a girl but you still have to ride behind me.

I am the State MTB champ so take this!

I actually died about 3 miles back down the road but my Mom taught me to always smile.

SC TAC 6/15/2010

We will be in Italy for a couple of weeks...leaving Wed. Please come see us off on Tuesday evening. We need a good TEAM headstrong rally. Can you be there?

Caesars Head Challenge

Well, it WAS a cookie ride.....a hard hot one at that. We were not racing it but you still kinda want to see how ya did so I looked at the times. I tell you, our women are just dominant in this part of the world:

100miles - KP - 1st woman to finish
60 miles - Gillespie 3rd/ Teenie 4th/ Lara 5th

Bird hung in on the 100 and was 15th to finish in a ride that saw about half the field quit or cut the ride short. He is really fit to take on La Marmotte in the Alps.

Mel looked great, doing some 90 miles and riding at the front of a little grupeto with Teenie, Lara and I for about 30 miles. He is really improving!

Me???........I had a good time dreaming I was George Hincapie while I was at the front for a couple of pulls and in the end, it was good to see Teenie pull away from me on the CH climb. I could see it coming in the last weeks. She has worked hard and it is good to see it pay off.

Fun deal!

CYA out there.

Tree trouble

As veteran riders, we know the dangers or biking.....RIGHT! I was on my 5th interval and trip down River Road when a guy cut a tree down that was about 40 feet tall. The top fell in the road in front of me and I was on my TT bike in the aero bars. Never touched the brakes.

* Bruised and abrase elbows, knees and lip

* Badly bruised hip

* Pulled calf muscle

I rode away albeit slowly. My bike is making a loud noise but I do not want to look at it right now.

Add 'guy cutting down tree in front of you' to the list of dangers of bike riding.

See ya Saturday, I hope.

Wind Tunnel Testing

Teenie and I headed for the A2 Wind Tunnel in Mooresville, NC, on Monday. Awesome, fun, technical experience. I picked up 36 seconds in a 20K TT and Teenie got back 1:22!

More important is the implications for our time trialers. We found a lot out about making YOU more aero.

We also got tips on the rules for Masters Nats (UCI) and how to apply them. I will schedule a short workshop for all going to Louisville.

PS. My skin suit is way too big...will have it taken in. Skin is the key word!!

SC State ITT Championships TEAM headstrong rocks!

We had a great team event Sat at Fork Shoals. How do ask can an indiviual time trial be a great team event. Many of us got there early and we set trainers. We also rode warm up together on the road. We just genreally encourged each other. Goat, Stratton and Brady were brave souls riding Eddie Mercks style (road bike). I think there were 10-11 in all. The participants saw a lot of TEAM headstrong on the podium!

We split up for a couple of rides after and some of us, we won't mention names, ended up at Starbucks.

The results are posted so I won't recant those: www.pre-reg.com

More on the reace from Neil Brown.

If you're over 30 years old by Dec. 31...

..you, too, qualify for Master's Nationals! TT, RR, Crit, tamdem...all road disciplines. This will be my first time, as I just became one of you guys last year: an American citizen! It would be great to get a load of us up there just to experience this sort of thing. Start checking the calender, events, courses, etc. and think about it. It will be a great experience to do this...at least, I'm counting on that!

AUGUST 2ND THRU 8TH - LOUISVILLE, KY.

SUMMER BLAHS

I sorta felt a little let down in our team momentum the last 10 days or so? How about you? Reasons??
* It is hot.
* The new has worn off the season.
* We just finished some big 'goal' races for some of us.
* Memorial day with families took our focus off cycling(a good thing) .

In 1987, our whole company leveled for about 3 years after reaching some big long term goals. We strived for years to become one of the Inc. Magazine 500 Fastest Growing companies. We reached the goal and then did not grow for 3 years! Teenie taught us about GOAL SETTING THROUGH. This is when you set 'next' goals before reaching the most current.

For me, I was really committed to MM after it finally rolled around. However, I was already thinking and planning for the Granfondo. Now the Granfondo is on my plate but I am also planning the French Broad Classic. I don't reach a goal without another one already in front of me. Hey, at 60, I haven't got time to waste.

So, if you don't have clear goals, refocus. Sure, you need long term goals but if the long term goals are unclear, bite off something short term. It doesn't need to be life changing, it just needs to get you moving.

Remember, passion follows commitment. I did not even want to do MM when it first came up. I got committed and then I got more committed. The passion followed the commitment.

See ya out there.

STARBUCKS RIDE

With the heat, early mornings are looking good. I hope to get rides going early at Starbucks downtown on Wednesdays and Fridays.

ARE YOU INTERESTED? WHAT TIME WOULD WORK FOR YOU? 7 AM?? 6:30AM?? ???

I see these as easy 2 hour spins to recover from hard prior days. I see opening this up to anyone vs just TEAM members. Just whoever showed up would ride.

We would go out the Swamp Rabbit, do a loop and come back. It would leave at the same time and be only a summer endeavor??

Let me know what you think?