First Look At Our All New Bike Area
Just over 12 months ago we took the high-pressure hose to the floor in the downstairs vaults. As the concrete started to emerge so did our ideas for what those rooms could become. We wanted a visually stunning but also practical bike area where we could store and work on bikes but which also doubled as a comfortable place for guests to shower, change, and sit on the sofa with a coffee after a ride.
The end result is better than we could have imagined.
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.
How to Tackle Rocacorba
“If there is one thing we know, it’s Rocacorba”
Rocacorba is more than our name. The Rocacorba mountain is one of Girona’s best-known and toughest cycling climbs. It was made famous by its popularity among the local pros. Close enough to Girona (but only 1.5km from our doorstep) with challenging slopes, it became the perfect climb for the pro riders to test their form. Even leading up to the grand tours, riders including Tour winner Bradley Wiggins and Giro winner Ryder Hesjedal were known to train on the climb. With years of pro riders trying to break the magical 30 minute mark (~40 for the women), the Strava segment was and still is hotly contested and not just between the pro riders. It’s the perfect climb for any rider to test themselves and see how they stack up against some of the best in the world and a must-do climb for every cyclist in the Girona area.
Years before we ever started Rocacorba Cycling, we were all riding on the slopes of the locally famous climb week after week, year after year. Given our combined history with the climb and location of Can Campolier, it was only natural when we started the business that we would name it “Rocacorba Cycling”. So, if there is one thing we know, it’s Rocacorba.
We know every detail of our namesake climb: every corner, every gradient change, where to save and where to spend energy, and every horse and donkey along the way. Of course, Ashleigh is also the presiding QOM so we also have all her tips and secrets to help you get a personal best or tackle the climb for the first time.
The Start
The Rocacorba climb might be 1.5km from our doorstep but the first thing we suggest is a good warm up! A quick roll around the lake will wake the legs up by the time you arrive to the start of the climb which is officially just after the bridge. Make sure you have fluids as there is no place to get water on the climb.
The 9.7km climb has an average gradient of 7%. On paper, that’s pretty straightforward but in reality the climb isn’t that simple. The start is the easiest part with shallower gradients and fools way too many riders into going out too hard. Pacing is most the most critical at this point so hold back! As Ash warns, “if you want your best time, don’t get excited too soon or you will pay for it at the top”.
When you reach the more open fields (hello mini horses!), you’re just arriving to the first of two flat/downhill sections. Use the 500m to spin out your legs because the second half of the climb is much harder.
The Hardest Part
The next two kilometres are the toughest part of the climb with the average gradient at 10%. There is no shade and no respite, even on the outside lines of the corners, only hard and harder.
The key here is to be steady. Find a powerful rhythm and stay there. Keep an eye out to the left because you’ll be able to catch a glimpse of the summit for the first time, demarcated by the cellular towers at the top.
The road will feel like it’s levelling out and then you’ll be granted the welcome gift of the second 500m of downhill. Again, use it to spin out your legs and prepare for the final section up to the summit.
The Final Push
The final 1.5km is still steep with an average gradient of 8%. With 8.5km in the legs, it bites but with views on the right of the Pyrenees and the summit so-close, you can start burning the end of your matches. Don’t be fooled by the green and white “Rocacorba” sign on the right, the summit is still 500m to go!
Make it to the hairpin past the sign and there is only 300m left. There is a white line across the road to mark the official finish so put your head down and empty the tank. It’s literally downhill home so don’t save anything now!
The Glory
Once at the top, take the mandatory photo with the big green Rocacorba sign. Have a seat on the paragliding launch and enjoy the well-deserved beautiful views of Girona and the Costa Brava. After you carefully cycle back down, finish your pilgrimage with a celebratory coffee and cake at the official Rocacorba Food Truck right at Can Campolier—you’ve earned it. And maybe have a quick check on Strava too…
Really want to get a PB? Ride it with one of our guides for a one-on-one coached climbing experience.
If you are on a gravel bike, or on foot, head down the dirt road to the Rocacorba Sanctuary
Bringing The Fire
There wasn’t going to be fireworks this race, it was going to be a patient burn. The relatively short 104km course left a lot to be desired with nothing more than a few roughly surfaced uphill drags and undulations to test the peloton. I wanted a hard race so, even though I was happy it wasn’t another 38°C day like TT champs, I knew the parcours weren’t enough to make the race.
My strategy became more about patience rather than power. In the past, I probably would have attacked a lot, tried to liven up the race and risked the win in favour of good racing; but with experience comes composure. We ticked over the majority of the race but, finally, with 12km to go, I turned up the heat and attacked. Carla Oberholzer came with me and, although we were working well together, we were brought back by the bunch with 5km to go. The composure I had maintained the whole race was wearing thin.
Just then, however, we rolled over a section of really rough rumble strips and suddenly, my gears were frozen. Luckily, I was stuck in the middle of the cassette but then, of course, someone attacked on the downhill. With some furious cadence I was able to stay with the bunch and thankfully no one seemed to noticed. I couldn’t believe it. I had kept it together the whole race and now, with the national title being decided in a matter of kilometres, I only had two gears.
Image: Cyclenation
This was really the moment for composure. But it was also the moment for fire. I wanted the win badly and, two gears or no gears, I had to keep it together and wait for the right moment. I took a calming breath, I got into position, and at the exact spot I had planned, I laid it down. I had the lead but the entire bunch reacted and I could feel the heat of the chase. By less than a second, I crossed the line first and took the title.
The rush of winning is always special but, unlike most races, the national champs win is something you get to be proud of every time you pull on the jersey. I’m really proud of the way I raced; even when it was time to bring the fire, I kept my cool from start to finish. Especially in an Olympic year, I’ll be proud to wear the South African colours for the 2020 European season.
On Fire at TT Champs
We’re up in the far north of South Africa. It’s beautiful but it’s seriously hot—38C hot—it’s humid, plus there’s even a risk of malaria. It’s definitely not Europe, it’s home and it’s national championships time.
I’ve been training up at altitude in Mpumlanga for the past few weeks and it’s actually been refreshing to get back to what we used to do. Back to the tried and tested winter training that has always put me in a great place for the European season. Great training, fantastic weather, a good healthy dose of the homeland and, of course, national individual time trial championships as the first race of the season.
The 20km time trial was an out and back course with the first half dragging uphill. I went out hard to take advantage of the uphill and had the rider who started 1 minute before me, Carla Oberholzer, within my sight fast. Carla was the perfect carrot to chase and I made the pass at the turnaround point.
Image: Cycle Nation
I maintained a good advantage, as per my race strategy, but with 4km to go all I was thinking was “where is this finish line?!”. I was boiling hot. At that point, I had no fluids on my bike and my core temperature felt like I had swallowed the sun. Carla came back and passed me. Chasing her and dreams of ice cold water at the finish line, I kept her in reach and crossed the finish line just behind her.
I had a good feeling I had the win but I also felt like a human desert. First priority was liquid and lots of it. Thank goodness for my support team and the 4 bottles of cold water I chugged immediately. The weather would be similar in Tokyo so, actually, it was a good experience to have now to better prepare for the Olympics—a realization that only came after bottle of water #2.
The results became official and I had done it! I am the 2020 South African Time Trial Champion and I am so proud to earn the title back, especially in an Olympic year, and take the stripes up to Europe for the rest of the season.
The 104km road race is in a few days and, hopefully, the only thing that will be on fire are my legs!
Image: Cycle Nation
You can follow the race here.
The Harvest Tour
Our first olive harvest last year was, well, our first: complete novice farmers with no olive picking experience who realized pretty quickly that our olive trees make a ton of olives—almost literally. In the beginning we called on a few close friends to come help us out but, as word got around town, more and more people asked us if they could come pick olives too. Soon, people were riding over to spend an hour or so in the orchard, others driving up to spend the day in the trees.
Surrounded by wonderful old olive trees and friends, what seemed like a daunting task turned out to be fun that was actually short-lived. When all the olives were picked and pressed into wonderful olive oil, the fun began again as we gave each pair of helping hands a piece of the harvest. We still get messages and pictures of fond memories and wonderful meals made with Can Campolier olive oil.
With such a successful first harvest, this year we’re officially opening the orchard with the Harvest Tour. Spend the morning with us on bikes and then return to the estate in the afternoon for an orchard lunch and olive picking. Enjoy the roads, the olive trees, and take home delicious hand-picked, cold-pressed olive oil.
Join us for the Harvest Tour
Returning as Cyclists
It was a pleasure to welcome Anastasia and Kirill back to Rocacorba Cycling. They first stayed with us back in August 2018 and recently they returned, but it wasn’t the Anastasia and Kirill we had initially met.
Last year our guests from Moscow, Russia arrived as pure holiday-makers. They had found us on AirBnB and used us as a base to explore the Girona area and experience Catalonia. They stayed in the apartment of the grand old house Can Campolier and were quite taken with the property, the building, drinks on the balcony, views from the tower and, of course, Mila. They explored Besalu, old town Girona, the Costa Brava, and then they discovered something they weren’t expecting on their Spanish holiday: cycling.
Anastasia and Kirill were not cyclists at all but when you stay with us, it’s hard to miss that we are a cycling destination. Other guests were in and out with hire bikes and their curiosity was sparked. We introduced them to cycling, showed them our Cervelo R3s and what made them a road bike versus the 3T Exploro gravel bikes. We told them about the great routes and things they could see and experience while cycling Girona and the surrounding area. It didn’t take long before they gave into their curiosity, first going for a spin around Lake Banyoles on the town bikes and then venturing out on the 3T Exploros to explore the La Garrotxa area, and that was just the beginning.
Fast forward to April 2019 and when they returned, they were not just holiday-makers anymore. They told us since their first visit their lives had changed. They had bought bikes, proper kit, GoPros, joined Strava… Anastasia and Kirill had come back as proper cyclists. Not only did they enjoy a few days of gravel riding on the 3T Exploros again, but they also ventured out on the Cervelo R3s, some rides even nudging up to 100km! We helped them plan out the best routes over all four days and by the end of the week they had conquered the iconic Rocacorba, ridden the Costa Brava, and experienced Catalonia in a whole new way.
It was a whole new experience off the bike too. Although they were keen to return to the same apartment they had stayed in before, we were excited to have them as our first guests in the newly renovated masia, Cal Germa. While the familiar charm of the property and cuteness of Mila remained the same, they were taken with the comfortable modern rooms and garden backyard of Germa. The combination of privacy and spaciousness, modern and historic, gives the house a really special feeling. It’s the perfect place to relax, recover, and enjoy the surrounding nature and views of the mountain especially, they told us, after a long ride.
Anastasia and Kirill may have been returning guests, but nothing was repeated. Their transformation was nothing short of incredible and we’re absolutely delighted to be a part of their story. If their return visit and riding adventures aren’t convincing enough, Kirill also told us he already wanted a new, better, faster bike: a Cervelo R3. We have a feeling they will be back soon and that they will be taking more than good memories home! Don’t worry Kirill, we’ve got an R3 waiting for you!
The Rocacorba Cycling Jersey… all the way in Moscow.
Peaks and Perks
California knows how to party. It was the queen stage of the Tour of California which meant it was all uphill for the final 45km with an amazing summit finish on Mt. Baldy. It also meant there was a cookie corner on one of the switchbacks—literally a corner on the race course where very enthusiastic fans were handing out chocolate chip cookies! Racing in the USA definitely has its perks.
Image: Jeff Clark
I knew the second stage was going to be the stage for me. The first stage had been nervous with strong winds and, to be honest, I was feeling a little flat having just come off some altitude and the set-back of my crash at Amstel. The impact on my sacrum was worse than just a hard landing and the doctor had recommended a few weeks off the bike. Not ideal but the Tour of California, a new race for me, was the perfect place for a new beginning and the start of my summer racing.
We hit the bottom of Mt. Baldy and Katie Hall was the first to accelerate. I wasn’t going to jump. My gut told me the best thing to do was to stick to my own hard tempo. More attacks came from Kasia and Anna, me following in tow, as the bunch was left behind and the break was eventually caught. Anna eventually joined her teammate Katie while Kasia slid back, leaving me on my own.
Image: Jeff Clark
“Steady, stick to your tempo,” I reaffirmed to myself. I was clawing Anna and Katie in, getting the gap down to 14 seconds, but as the gradient at the top backed off, I could only focus on maintaining my position. I crossed the line finishing in third place on the stage and moving up to third on the general classification. Since I had almost cancelled my trip to the USA, I was beyond happy: happy with my race strategy, happy with my physical performance, happy to have a podium, and happy that I managed to grab a chocolate chip cookie from the cookie corner on the way back down the mountain. It was a great day.
The final stage was really aggressive with a really exciting performance from Paulina. I wish there was television coverage so people could have watched how she lit up the race and almost stole the entire show had it not been for the long downhill to the finish. Still, thanks to her efforts, I managed to finish in the small bunch to hold my third overall and get CCC-Liv on the final podium.
Image: Jeff Clark
When I returned to the team car after prize giving, as if finishing on the podium wasn’t enough, I discovered some fan had made me brownies. I mentioned at the Mt. Baldy prize giving that I loved chocolate brownies and I couldn’t believe someone had taken the time and care to deliver brownies to the team. I couldn’t help but smile from ear to ear. The enthusiasm and hospitality of the USA was exactly what I needed. I was leaving the Tour of California with a renewed sense of confidence in my performance, a fresh excitement for the rest of the season, and the desire to come back and race in California next year. Then again, maybe it was just the brownie talking. Yep, they were that good!
Our All New Fleet
The new bike hire fleet has been in action for a few weeks at Rocacorba Cycling. The beautiful, fast, and brand new 2019 Cervelo R3 complimented with the versatile, alluring, and just downright fun 3T Exploro means we have bikes to cover all means of cycling adventures in Girona.
If you’ve always chosen to travel with your bike you’re really missing out on the opportunity of hiring a bike. Cyclists who travel with their bikes know all too well what a hassle it can be and, even worse, how expensive it can be when you have to replace damaged equipment on holiday. When you hire a bike, you don’t have to stress about packing, building, lugging around a bike bag, excess baggage fees, or surprise damage. Still, there’s something about having your own bike with you—we get it! You have your set-up dialled in, you’re comfortable, and, well, it’s your bike! But can you really say no to a beauty like the Cervelo R3?
Bike hire is a great chance to ride and experience a different bike, try out new equipment, and let’s not forget the amazing convenience of stress free travel while your loyal steed stays safely at home. You don’t have to worry about bringing tools, setting the bike up, or maintaining it; you get the absolute pleasure of riding a top-end bike. We take care of everything so you can just ride and enjoy.
Before your arrival, we will be in touch to get your measurements so your bike is set up specifically for you. Don’t know your measurements? We can help you figure them out or book a bike fit upon arrival. Whether you need a 80mm stem or you’ve never measured your saddle height before, we can ensure you a perfect, stress-free set-up.
All of our rental bikes are the latest 2019 frames with the newest technology. Haven’t tried disc brakes yet? Been on the same soft carbon frames for years? Never been on gravel? Enjoy the excitement, responsiveness, and speed of something new with high-level components. Whether you’re renting a Cervelo R3 or a 3T Exploro (or both as many of our guests like to do), when you arrive, our in-house mechanic will have your bike set up to your exact measurements and ready to go. Along with your pedals, you’re encouraged to bring your own saddle that we will install for maximum comfort. Our mechanic is also bike fitter so any changes can be done on the spot to ensure you’re comfortable and ready to perform.
There’s been more than a few holiday romances that have turned into something long-lasting after a week of riding around Girona and the Costa Brava. If you fall in love with the nimble, light Cervelo R3 or you can’t let go of how the world opened up on a 3T Exploro, we’re not in the business of breaking hearts. We can always have a new one delivered right to your door.
Rent a bike when you stay with us and explore all Girona has to offer.
The Sting Of Bad Luck
Flanders is one of those races where it still means something if you finish. The tiniest country roads, the unforgiving rough and stupidly steep cobbles, the blood sport fight to position yourself before the climbs, and don’t forget the weather if Mother Nature decides to show up. Actually, it’s one of those races where it still means something if you start and CCC-Liv started perfectly.
No doubt it was the best race we had done as a team. For the first 115 kilometres we had this amazing rhythm, operating like a well-oiled machine and then some. We were riding together, positioned well, Marianne felt amazing and so did I. To have everyone come together like that, it was just another level. We had the goods to pull off a win, we just needed the luck.
The final 30 kilometres is where the big bets are made. I knew we had the fire power to execute the final strategy but as we got together on the Kanarieberg (climb #6) someone switched my wheel. Somehow I didn’t crash and, after a quick foot down, I started to chase back. I wasn’t too far behind but there also wasn’t a lot of time before the next climb, the cobbled Taaienberg (climb #7), where the pressure would continue.
I didn’t have a choice: I had to go all in to catch the peloton or it was race over. I didn’t even have to think about making a decision, my legs were already powering across the gap and up the Kanarieberg.
Image: Jojo Harper
Now, I know Belgian roads. I’ve raced in Belgium for many years. I know the cobbles, the narrow roads, the road furniture, and the wide crack right down the centre of their concrete roads. I’m always aware of that crack. I know it’s there but as if two hands reached up and grabbed my wheels, out of nowhere my bike instantly came to a complete stop. My wheels were both perfectly stuck in that centre crack. Like walking into a glass door, it caught me so off guard I only realized what had happened after I hit the ground, slid across the road into the ditch, and came to a stop in stinging nettles.
Grazed and confused, I got up and back to my bike. The drivetrain was all messed up. I definitely needed a new bike but, after the big splits on the Kanarieberg, the team cars were too far behind. Everything had happened so fast that I could actually still see the bunch ahead. It didn’t matter what I had, I needed to go all in again if I was to get back.
Image: Oliver Grenaa
My body was stinging all over from nettles and road rash but my muscles were working. I got back up to speed and as I clicked into an easier gear as I hit the bottom of the Taaienberg, my derailleur went into my back wheel and fell off! “Ok, that’s it,” I thought with a sigh. With the odds so stacked against me, it was smarter to save my legs for the next race.
Up at the front Marriane wasn’t faring much better with a poorly timed puncture. I couldn’t help but feel disappointed; it really wasn’t our day. You can have the best legs and the best team on the day but to win a bike race you always need some luck or, at least, no bad luck. Still, we had finished one of the toughest Spring Classics and the magic of the first 115 kilometres made me believe at the next race our luck would change.