Training in Lockdown
Spain is in full lockdown to help slow the spread of the coronavirus which has meant I’m doing all of my training on Zwift. Zwift has been a real lifesaver for me (especially because of the meet-up feature) but, even if you don’t have access to Zwift or a smart trainer, if you’re riding indoors, these are a few things I’ve learned in the past two weeks.
1. Adjust your power. Drop your watts, scale down your FTP, and recalibrate your brain to those numbers. Riding inside is harder and if you try to match your outside numbers you will pay for it!
2. Focus on the feeling. Since your power won’t be what you’re used to and you may have to adjust normal training sessions, take your heart rate into consideration and always factor in your RPE (rate of perceived exertion). Listen to your body. In races you rely on your instincts anyway so it’s great practice for getting in touch with your body.
3. Indoor trainers function best with cadence around 80-90 RPM. Under or over and your training might be compromised. I’ve been trying to execute some high torque, low cadence strength intervals but with the smart trainer, sticking to cadence targets isn’t effective; instead, I focus on the feeling.
4. Reduce the volume by 20-30%. Riding inside is a constant effort. Although on Zwift you get a sense of drafting and going downhill, you still have to pedal. I’ve been adjusting my 5 hour rides to 3 hours and my 3 hour rides to 2 hours.
5. Don’t forget to fuel. Although your sessions might be shorter, don’t be tempted to skip nutrition. I set up a table next to the trainer and stock it with dates, homemade banana bread and lots of liquids to ensure I’m fuelled and hydrated.
6. Lastly, let go of perfection. A long period of indoor training is a big mental challenge. You might be used to structure and nailing each session but accept that indoor training is different and allow your training and expectations to adjust.
Setmana Ciclista Valenciana
Off the back of a fantastic 10 day training camp at Rocacorba Cycling, it was finally time to get on a start line again. Our European opener was the four stage Setmana Ciclista Valenciana, just down the coast from Girona and it really did feel like an early season race.
The bunch was basically a bundle of nerves. A winter’s worth of race anticipation unleashed a series of crashes that claimed many riders. Fortunately, the whole team managed to stay upright and out of trouble and, by the third stage, we we well positioned to put our attack plan into motion.
Stage Three was the queen stage and the obvious crux that would decide the general classification was Xorret de Catí. I had looked at the parcours but it wasn’t until we reconned the climb a few days before the race that I realised how completely savage it was. A part of the Vuelta Espana many times in the past, the 4km climb has an average gradient of 11% with much steeper sections, especially during the second half the climb. Nothing could have prepared me for what I saw; the last 2km were savage! I like steep climbs more than most but this early in the season, I felt a little underprepared!
The stage was completely predictable but it wasn’t lacking in fireworks. A break had gone after the longer climb leading up the Xorret de Catí, with one of the riders, Soraya Paladin, having some valuable GC time. It wasn’t ideal but, as a team, we decided to stick to the plan, let the break go, and save it for the big beast of a climb that lay ahead. We hit the bottom and Movistar took control and set a demanding pace. Attacks started, including one from us, and chasers ramped up the pace again. I sat in and eventually we were down to a few riders and the fight was on.
The road was decorated with names and there were sections lined with encouraging spectators but not for one second did I forget about me legs when the road tilted up and over 15%, 20%, and more. We caught what was left of the break but Clara Koppenburg stayed out of the saddle and mashed her way past the break and to the front of the race. It took me a bit longer to work my way past the break and by the time I had, Clara had a spacious gap. By the summit, Clara was clearly on her way to victory and I was coming in for second.
Although I finished ahead of Paladin, her time advantage from the previous stage wasn’t to be overcome on the next day and neither was the 49 seconds that Koppenburg had claimed on the Catí. As the fourth and final stage ended with a bunch sprint, the GC unchanged, third was a great way to both finish our training camp and start our European season. Onwards and orange ;)
One Step Closer
There was a whole lot of orange when I got back to Spain. Back with my South African National Champs title and over six weeks on the road, I was happy to be back home and even happier to have the entire CCC Liv team there—it was orange from inside out! I love being in a team environment and, I have to admit, I felt quite spoilt having a team camp at my house and in the place I love to ride my bike. I couldn’t wait to show everyone everything! Nevertheless, with all the Liv bikes lined up in the courtyard, the big orange truck, the staff, and all the riders, I was also a bit apprehensive. It was the first professional team camp we would host at Rocacorba Cycling so, although I was excited, I also felt the weight of the opportunity.
As a rider, I knew the camp would go well. Team camps are usually hosted at big hotels with average food in a strange place that boasts nothing but good weather. Here, not only did we have amazing weather, we also had the stunning superior roads of Girona and the comforts and athlete-friendly catering of Rocacorba Cycling all to ourselves. The riders and staff each had their own house so coming back to a home, sharing meals all together, and having the property to ourselves really allowed everyone to relax and settle in. I didn’t have to wonder if things were going well, I could feel it and I was hearing it. As we explored the Costa Brava and the Pyrenees under the sun, there was a definite consensus that Calpe and Almeria were out and Girona was in.
As the ten-day camp came to an end and we all prepared to travel to our first European race, Setmana Ciclista Valenciana, the positive feedback was overwhelming. With athlete-driven care and attention to detail, the dreamy training roads, and, the heart-stealer herself, Mila our family beagle, we had pulled off our first professional team camp. The best part was hearing what the team loved most was the same thing our recreational guests loved: the welcoming homey atmosphere.
I knew Rocacorba Cycling had the ability and facilities to provide everything a pro team could need but I also knew, if the camp went well, it was an important opportunity to get a little bit closer to realising our vision. I always talk about connecting the dots in the cycling industry and this was one of those connections; having pro teams use the same facilities we provide to amateur and recreational cyclists is a way of connecting people and creating a more sustainable platform for cycling (especially women’s cycling) to flourish. Accomplishing our goal of hosting a pro team camp had validated that our longterm vision was possible and that feeling was the real success.
Images by Oliver Grenaa