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.
Lucky Turn
So far this season, I can’t say things have gone well. I haven’t had the race results I expected and it wasn’t for lack of form. I’ve put the work in, seen great improvements in training, and shown up to races with the legs to win; but, I’ve had bad luck race after race. Just recently, I crashed in Plouay, at the Boels Tour, and again during the African Continental Championship road race. Knowing I’ve improved, it’s been frustrating so it’s been about believing my luck will turn at exactly the right time—and I’m hoping that’s at World Champs.
Image: Anton Vos
I’m targeting the individual time trial. Coming from a smaller cycling nation where we are a few riders up against the big cycling nations of Holland, the Germany, and Italy who all have full teams of 8 riders, you need to have a lot of luck to get a result in the road race. For the individual time trial, the team aspect is taken away so I’ve put my ambitions where I think I have the best possibility for a result.
The individual time trial is 30km. It’s not often we have the opportunity to race ITTs that are so long and the course itself makes it even more unique. I’ve recently had the chance to ride the course in real life and it’s going to be really tough. The first 13km is undulating on a big, winding road and then, much to my delight, we will turn to face three climbs, each around 1 kilometre long. You will need to push hard during the first part to have a good time but no doubt the title will be decided on the climbs. While I’m still going to need luck, I’m hoping those 30km will be the moment this season where I don’t have any bad luck.
Image: Roger Van Den Bosch
Four days later, I will participate in the 149.4km road race along with my South African teammates Tiffany Keep, Maroesika Matthee, and Joanna van de Winkel. The road race is going to be very open and interesting thanks to the course. The big climb on the course comes really early, around the half way point. Whether those 7km will have a big impact or not will be the interesting part. It’s early enough that it might not drop a lot of riders and, depending on the strategy of the big teams, we will have to see who will use the climb and who will put more emphasis on the 3 laps of the rolling and technical finishing circuit. I haven’t put any pressure on myself for the road race but that doesn’t mean I’m not going to try and cash in all my bad luck the season for a chance.
I’m prepared for World Champs, I’m excited to represent South Africa, and—I’m just going to say it—I’m feeling lucky.
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 Best Things in Life Are Shared
The memorable rides, the ones that transform into shared stories, have a few special ingredients. Good roads help, great bikes are optional (okay, desirable!), but it’s the people, the vibe, and the opportunity that make a ride a memory. It’s not an easy combination to have when you travel to explore somewhere new but it’s exactly how we’ve designed our guided tours.
You might be hungry to conquer the legendary Girona climbs or longing for the sunshine and sea-side roads of the Costa Brava and a guided tour gives you the opportunity to go and ride. Explore the best roads of Girona without the stress of planning routes, navigating a new country and language, or finding people to ride with. With our local knowledge, in-house bike mechanic, and rider-focused premium accommodation, it’s a chance no cyclist will want to pass up.
The best things in life are shared and every rider knows that’s true. Joining a guided tour might be a step out of your comfort zone but, at the end of the day, it’s riding bikes on great roads with new friends. Cycling brings together so many different types of people but with a shared passion it’s always a comfortable and happy environment. You won’t be too slow or too fast but you may be challenged, fall in love with Catalonia, and never want to leave. One thing is for sure, you’ll never forget your guided tour and you’ll be talking about it on your next ride.
Season Opener: Tour Down Under
It’s been 9 days since I’m officially a CCC-Liv rider!
The excitement of signing with a brand new team has only built over the last few weeks. For the first time in my career I had a pre-season training camp so, in December, I had an early taste of what was to come: new equipment, new teammates, new management, new race schedule. Contracts only officially roll over on January 1 so after camp I had to wait. I felt like a kid waiting for Christmas and when 2019 finally arrived, the build up did not let me down.
A week after the New Year we all jetted down to Australia for the Tour Down Under. After the million-hour long flight, we all crashed at the hotel while the time change crashed into us. Thank goodness there is a strong coffee culture in Australia because the next day it felt like I needed a constant supply of caffeine just to keep one eye open. The other eye, thankfully, was being kept open by spending time with teammates, exploring Adelaide by bike, and snuggling baby kangaroos. (Hey, when in Australia, right?!).
I couldn’t think of a better way to start with a new team then with a new race. It will be my first time competing at the Tour Down Under. Since it’s also our first race as a team, the goal is just to start learning how to race together over the four-stage event. We’re all professionals with a very professional set up so everyone knows what they are doing but there is sense of unspoken communication in racing, a rapport, that just needs to be built on the road in a race. It’s learning how your teammates react to race situations, what each riders facial expressions mean, and even who likes what in their bottles. In other words, it’s all about bonding this week but, if an opportunity arises, whether that’s snuggling a kangaroo or grabbing a podium, you can bet we’re going to take it!
