One Year On: Lessons from a Broken Back

Photo credit: Olivia Hugh

I don’t usually keep count. I’m not one to mark the anniversary of a crash or dwell on moments of misfortune. It’s never been my way to adopt a victim mentality — I’ve always believed in moving forward, learning from the past, and using adversity as fuel. But today, one year on from a crash that could have changed everything, I feel it's worth pausing to reflect. Not to relive the pain, but to acknowledge the process — and the growth that came from it.

It was Stage 1 of the Volta Catalunya. A high-speed sprint finish. Just a few hundred meters from the line, a rider slid out in front of me. I had nowhere to go. The crash happened in an instant. There was no time to think, no space to react. I took the initial impact on my head, and then my back folded violently beneath me. That force is what caused the burst fracture.

The moment I came to — lying on the road — I knew something was terribly wrong.

The diagnosis: a burst fracture of my T10 vertebra. An unstable injury, with a bone fragment dangerously close to my spinal cord. The kind of injury that usually requires surgery. But thanks to an incredible medical team, we opted for a conservative approach — no operation, just time, patience, and a very strict back brace. It was the right call, but it came with uncertainty, fear, and many long nights lying still, hoping the bone wouldn’t shift, praying the nerves would stay untouched.

For the first two weeks, I didn’t take the brace off. Not even to sleep. I was terrified of making one wrong move. I broke the process into phases. First, survive those two weeks. Then, gradually start moving again. I vomited constantly the first few days — a side effect of the trauma to my spine and nervous system. One of those days, I lay in bed and thought, this is it. But I made it through.

And then, in true me fashion, I was back on the Tacx trainer on Zwift. Back brace on, mind focused, eyes on the Olympic Games and the Tour de France Femmes. It was a fine line between risk and resilience — between pushing forward and holding back. But I knew that if I could control my environment, I could take back some power. So I controlled what I could: my mindset, my movement, my approach.

I’m no stranger to injury. Perhaps the most formative one came long before I turned pro — in my final year of school, during a horse riding accident. I wasn’t wearing a helmet. I hit my head on a concrete block and was placed in an induced coma for ten days. Doctors said I’d never finish school. That I’d never be the same again. That I’d be brain damaged. But I recovered in three months, finished school with seven distinctions, and went on to study chemical engineering. That experience shaped me — not just physically, but mentally. It taught me that adversity is not the end of the story; it’s often the beginning of a new one.

Throughout my career, I’ve faced setbacks — broken collarbones, a fractured ilium in a violent time trial crash in 2016 — each time, learning that recovery isn’t linear, and that patience is often the most powerful kind of strength.

This broken back, though — it’s been different. Longer. Deeper. It’s forced me not only to recover physically, but to reconfigure how I relate to my body, my goals, and the athlete I strive to be.

The bone has now fully remodeled. It’s not the shape it once was — no longer a square but a wedge. My body has adapted to accommodate it, and that’s been its own journey: managing spasms, strengthening the surrounding muscles, and re-learning what “normal” feels like.

But let me be clear: I haven’t accepted that I won’t be the rider I was before. In fact, I haven’t yet had the chance to fully focus on the marginal gains again — on performance in its purest sense. I believe I could come back stronger. Smarter. More complete.

What I have done is learned how to adapt. How to contribute in new ways. How to reinvent myself in the face of challenge. Because that’s what life — and a long career — is all about. Maybe I’m not always the rider chasing results at the front, but I’ve grown into a road captain, a mentor, a leader. I’ve learned to bring value in other ways, and that too is something I’m proud of.

If there’s one overarching lesson this year has taught me, it’s that there is no such thing as instant success. We live in a world obsessed with quick results — with winning now, with bouncing back fast. But real transformation doesn’t happen that way. True growth — in sport, in life, in ourselves — takes time. It’s a process.

And in many ways, it mirrors a Grand Tour. You don’t win it in a day. You win it by showing up — stage after stage — navigating the highs and lows, weathering the crashes, adjusting when plans fall apart, and always keeping your eyes on the bigger picture.

So no, I don’t celebrate crash anniversaries. But today, I acknowledge the journey. And I recommit — to the process, to the pursuit of excellence, to becoming the best version of myself. Maybe it won’t look exactly like it did before. Maybe it will look even better.

The fire still burns. I’m still here. And I’m still moving forward.

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

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. 

A Good Place To Start

Marianne Vos is back this 2019 road season and it all kicked-off at the CCC-Liv Team Camp at Rocacorba Cycling. 

The dominant force of Marianne Vos as we all know her is back. When Ashleigh invited the CCC-Liv team to have their pre-season training camp at Rocacorba Cycling, we were all especially excited to have the legend that is Marianne Vos experience Rocacorba Cycling, Can Campolier, and the roads that we all call home. Since February, Marianne has collected 15 victories, including 4 Giro stage wins and the La Course title, and while we can’t take any claim on her palmares, she did tell us that getting off to a good start at the pre-season camp was an important part of her preparation. We’ll take that as a small victory.

Image: Oliver Grenaa

Welcome Change

Typically, Marianne heads down to Calpe for her pre-season training but after more than 6 years, she was ready for change. While it’s “easy and comfortable” to return to the same place again and again and “hard to change something that works,” Marianne says, “exploring is also a big part of cycling—a joy in cycling.” Add in good pre-season weather and quiet roads and we couldn’t agree more. 

With Ashleigh as their guide, Marianne and the whole CCC-Liv team got to explore the best of the Girona area and, as Marianne discovered, from Rocacorba Cycling, we have it all. “There are great climbs for training, great endurance rides, but there are also flats so there are all the options to train. That’s the most special thing.” Marianne favoured the impressive 18km Mare de Deu d’El Mont climb but, she says, “if you stay at Rocacorba Cycling, you have to do the Rocacorba climb”. 

Image: Oliver Grenaa

At Home

Back at Can Campolier, the team stayed all together, having the whole place to themselves. “Normally at training camps in a hotel, you feel stuck, and in between all the other teams that are training. So there is a racy feel. Here it was much more relaxed which was a positive. You can relax, enjoy the area, and it feels like home. It feels different from the rest of the season,” Marianne said. 

“Every day we woke up and walked over to the big house for breakfast with the sunrise. The views were amazing,” Marianne says. “I saw some photos before but, in person it’s even better. This place is stunning.” 

“Good food, nice people,” Marianne continues, “easy to travel to and relaxing…it was a good camp and a good place to prepare for the road season”. Based on her impressive results this year, we think it was a pretty good place to start too. 

Watch Marianne at the World Championships road race on Saturday, 28 September.

Image: Oliver Grenaa

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.

Rocacorba Gravel Gran Fondo

Everyone has a different idea of gravel, that’s what’s so exciting. As a more niche sport, there aren’t any hard or fast rules about what a gravel Gran Fondo should be. When we started to plan the course in collaboration with the Rocacorba Gran Fondo organization, we all had a different idea of what should be included. In the end, we settled on the idea of celebrating the Rocacorba mountain in a new way with an unforgettable adventure.

Under the stone arch of the courtyard, the inaugural sold out ride took off from Can Campolier for the 57km route. Before hitting the climbs, the route took in the sights of Banyoles lake and then a small river crossing. Some took tyres through the ankle-deep water, others hopped across the stones.

The name “Rocacorba” always signifies a challenge so, of course, the riders tackled the slopes of our namesake climb. Up and down on the lower half of the mountain gave the riders a chance to take on steep climbs, fast descents, slow descents, loose gravel, rolling dirt, and road. The mixed terrain naturally separated riders into smaller groups and, while some were pushing the pace and others were more relaxed, everyone finished.

Greeted by a cold Rocacorba craft beer afterwards, everyone sprawled out on the lawn to enjoy the sunshine and hearing everyone’s stories, we knew we had success on our hands. From the seasoned gravel riders who travelled to join us to those who took on their first gravel experience, people had come back with memorable stories. Not only had we showcased Rocacorba in a new and different way but we really had created an unforgettable day of adventure.

Join our Girona Tour from the 24th - 30th May and kick off your stay with the Rocacorba Road Gran Fondo on May 25th.

Guest Perspective: Ashleigh Girona Bike Tour

Ashleigh's Girona Tour exceeded all my great expectations.  The riding routes, all expertly led by Ashleigh Moolman Pasio herself, were spectacular and challenging.  On the first day, we did an epic climb past medieval castle ruins to the monastery atop the Mare de Deu d’El Mont with breathtaking 360 degree views of the entire region.  Next we took a long scenic ride past volcanic ranges to the cobbled streets of Beget nestled in a remote, fairytale valley with a ranging mountain torrent roaring below stone bridges.  The next day we crossed flat plains all the way to the incredible cliffside vistas of the Costa Brava and back.  Finally, I had the good fortune to be paced to an excellent time all the way up the fabled "benchmark" Rocacorba climb by Ashleigh herself!

What made the tour overall such a rewarding and enriching experience was not only the challenging daily riding, but all of the amazing secondary support and activities the tour provided.  Staying in a fully modernized but historical stone villa provided the perfect setting for rest, quiet, and relaxation.  A lavish continental breakfast was laid out for us every morning before we awoke.  Our laundry was done for us each day and returned neatly folded.  Our rooms serviced and cleaned while we rode.  Delicious, home cooked meals were provided, filled with great conversation, conviviality, and lots of good humour.  Restaurant meals were equally exceptional and each one highlighted different regional specialties.  Everything was included in the very reasonable price of the tour.

Each day's ride was fully supported as well providing extra supplies at strategic points.  We had a professional photographer one day and many other great photos and videos shot by others driving sag or tagging along.  Each ride included two or more guides to accommodate everyone's optimal pace and no one was pushed too hard or slowed down.  My Cervelo R3 disc rental bike was a revelation. Truly a masterpiece to handle which gave me great confidence over a variety of terrain and conditions which included some gravel, some alpine style epic descents, damp and wet roads.  I didn't expect to like my rental bike more than my own bike!  After each ride, it was cleaned and tuned up optimally for the next day.  I would definitely rent rather than bring my bike all the way from the USA.

What I found most enthralling was the opportunity to ride in close proximity day by day with a champion cyclist like Ashleigh Moolman Pasio and other ex-pro athlete guides.  We were also greatly enriched on every ride and evening by a variety of luminaries from the professional cycling world who added great stories and legends from the pro women's peloton.  A leading agent in women's cycling.  A top Instagram cycling photographer.  A prominent soigneur in the Girona cycling scene.  A leading cycling journalist.  The foremost commentator of English language broadcast cycling. The local manufacturers behind the Tactic clothing line we received as complimentary jerseys.  Finally, we even got to meet many other professional cycling luminaries in person at the very memorable Girona Gala for Qhubeka on the final evening!

Truly an epic and memorable tour I would most highly recommend to any strong and adventurous cyclist.  This region of Catalonia is a Mecca for professional cyclists for a good reason. I myself cannot wait to return for another Ashleigh Tour!

Beat the Odds

Anyway you slice it, four against six made us the underdog. Festival Elsy Jacobs is a an annual favourite of mine (especially because there is fantastic online live coverage) but showing up with only four riders against the big teams of six meant it was going to feel like a new race. 

Cille had made the podium in the prologue but, after being caught behind a crash, we all walked away from the second day disappointed. We were also down to just three riders going into the final stage thanks to a sore throat. It seemed like the odds were just too stacked against us but it’s not always a numbers game.

I broke away. It was my second break of the day and there were 40km left so I set more conservative tempo, hoping to attract some company. Race leader Christine Majerus and Alexis Ryan of Canyon-SRAM joined me which eventually enticed a large group across. As we merged, it was obvious everyone was waiting for the final hills to attack. Not me. 

I caught everyone off guard. It wasn’t the textbook place to make a move but it was the perfect moment. I got away solo with only 20km of road until the finish and the chase was on. I drove it hard, feeding off the energy of having the biggest teams in the peloton hunt me down. I found out later Majerus was really feeling the pressure while Lotta played it perfectly cool. 

Of course, sometimes it is a numbers game. Eventually I was caught but, even without a lead out, Lotta sprinted into second place. We might not have won but Cervelo Bigla definitely beat the odds. 

Race big

We showed up at Liège-Bastogne-Liège ready to go big. After our 2nd place at La Flèche Wallonne, we were on a high and everyone wanted to push a little farther, swing a bit bigger. But Liège is not Flèche. 

Flèche always, always, always comes down to a few riders on the Mur, but Liège is a race that can be won by different types of riders and different types of strategies. The sprinters can make it over the climbs, a break could win…the possibilities come down to who is willing to make the race and we wanted to be those riders. 

Being aggressive isn’t just one moment of attack. Before that moment there is an orchestrated sequence of events carried out by different members of the team. Emma Norsgaard our 18 year old last minute substitution, had to get over La Vecquee and help me on the descent; Ann-Sophie Duyck buried herself to survive long enough to place me leading into the La Roche; Cecilie Uttrup Ludwig had to lead me out into Saint-Nicolas. As we approached Côte de La Roche, everyone had done their part so it was my turn to execute. 

We hit the bottom of the climb and I attacked. The big players followed. The same three riders I was with in the final hundred meters of Flèche were on my wheel: Anna van de Breggen, Annemiek Van Vleuten, and Megan Guarnier A group joined us from behind and, after two moves were neutralized, Amanda Spratt got away solo. 

On the penultimate climb, it was time to swing again. We hit the bottom and I attacked. Anna and Annemiek followed. I pushed the pace but at the top Anna counter-attacked, eventually bridging across to Amanda. I was left with Annemiek glued to my wheel. 

I could see Anna and Amanda up the road but I knew Annemiek was not going to help me chase her teammate down. I also knew there was a group chasing us from behind. My brain ran queries, trying to figure out the best move. The odds were, let’s just say, unfavourable but I owed it to the team to try. I knew it was going to take some miracle to finish third but maybe we would rejoin? Maybe I had enough to hold off the chasing bunch behind us and finish at least fourth. We hadn’t shown up to race Liege conservatively. 

I put my head down and went for it. I could almost feel the weight of Annemiek in my legs as I towed her to the line. Naturally, she attacked and out-sprinted me but I had managed to hold off the chase pack and finish in fourth. 

Of course we wanted to win, to get a podium, but when the ride from start to finish is that exciting, when your team spirit is unmatched in the pro peloton, when you race that big, you definitely have no regrets.