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.
Transformation Underway
Can Campolier is a bit like an archeologist dig: we slowly uncover the past and discover new potential as we make our way through the house. We always had the idea to develop the downstairs area but it wasn’t until we took a high pressure hose to the floor and walls that we really saw all that it could be.
Originally, the downstairs was where some of the livestock were housed and cared for. When we moved in, there was even still old hay piled up in the corners. It was dusty, dark, and, frankly, we had other areas to focus on. But as the business expanded, we needed more space. Slowly, the downstairs became storage and then, over time, it was clear it had to be cleaned up and made into a proper usable space.
We started to clean, chip away at the disintegrating concrete, and then the vision was really clear. We called in the contractors. In a few weeks the team of 8 workers had transformed the area and revealed beautiful arched ceilings, exposed stone walls, and a crystal clear vision. It would be a space that was all about the bike. Of course, our bike workshop and rental bikes would be stored there but now it would also be a space for riders with shower facilities, seating areas to enjoy a coffee or two, and space to get ready to ride.
Plus, we all kinda liked that the foundation of the house is the foundation of our business: bikes.
Although it has moved on from cattle to bikes, as with the rest of Can Campolier, we will preserve the authentic feel of the space. Our top of the line carbon Cervelos and 3Ts will be perfectly at home next to the old brick but we hope bringing the space back into use will also tie a little of our cycling DNA into Can Campolier.
Work is still ongoing with but we look forward to sharing coffees and ride stories in our new cycling zone very soon.
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.
Full Circle
Silvie, Wouter, Ashleigh and Carl outside the Rocacorba Cycling front door.
I didn’t even realise it was happening but there it was: a Dutch couple I’d met at the Boels Rental Women’s Tour in September last year at my doorstep. I couldn’t place them right away, but I knew I knew them. They reminded me; after I had won the QOM jersey on stage one, we met and I gave them my podium flowers. Now, here they were in Spain, at Rocacorba Cycling, and making our vision into a reality. Let me explain…
When we first started Rocacorba Cycling, I had my racing life and my business life. When we opened our doors, it was about more than being a hotel and cycling destination. Rocacorba Cycling was and is part of a big dream to bring the parts of cycling together, to marry the right hand of cycling passion with the left hand of sustainability. We wanted a place where everything could viably function together so there were no barriers between cyclists, cycling stakeholders, and everyone in between—a positive feedback loop, so to speak.
That positive feedback was loud and clear when Wouter and Silvie came to stay. We’ve had fans become guests, guests become friends, and friends become family over the years but having fans come to stay because I had connected with them in person at a race was something special.
Racing life and business life have really become symbiotic and that alignment feels so organic and fulfilling. Seeing that connection grow and gain momentum is motivating and uplifting—we hope for our guests also. We aren’t just a hotel. We aren’t just a cycling destination. There’s so much more to experience and feel, not only at Rocacorba Cycling, but beyond our ancient stone courtyard.
We welcome everyone to join us in 2020 whether it’s following my races and preparation for the Tokyo Olympics, coming for a cycling holiday, staying at the hotel and enjoying Catalunya, or connecting with us on social media and being part of our journey from afar.
From our family to yours, best wishes and we hope to see you in 2020!
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.
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
Jeroboam Comes to Rocacorba Cycling - 27th October 2019.
The Jeroboam is a gravel series across Europe with events in Italy, Switzerland, Czech Republic, and now--new for this year--Spain, hosted right here at Rocacorba Cycling on the 27th of October 2019. “Jeroboam” is a 300cc wine bottle, the equivalent of 4 normal wine bottles. But what exactly is “gravel”? We think the Jeroboam team said it best:
“Originally it was a road surface. Then it became a type of bike capable of much more than just riding on gravel. Now above all, ‘gravel’ is a way of cycling: discovering new places and people and the fun on the journey rather than just getting to the finish line fast.”
Gravel is quintessentially about exploring so forget the boundaries of the road, the limitations of mountain biking, and redefine your idea of what a cycling event is all about. The Jeroboam isn’t a race, it’s not a gran fondo, it’s not a cycling tour…we know you’re curious, keep reading.
As the name suggests, the title course of every location is a 300km epic gravel route with a mix of dirt, single track, and road. There are also 150km, 75km, and 35km distance options so there is something for every level. However, the 2019 edition will be a test event for the official Jeroboam Spain in 2020. While the 2020 event will have an epic 300km course through the mountains and the coastline of the Costa Brava, the longest route option for 2019 will be a 150km route towards the Costa Brava. There will be shorter 75km as well. Naturally, we will be testing the Jeroboam Village too so there will be good food, rewarding drinks, great places to stay, good friends new and old, and a great vibe.
If you’re a seasoned gravel rider, get in at the beginning of Jeroboam Spain and experience the unforgettable terrain and our friendly hospitality. Let us know what you’d like to see in 2020 and get a sneak peak if you’re already thinking of the 300! If you’re new to gravel riding, get excited. There is a whole new world of riding out there on gravel. Either way, test here, get riding, and go gravel.
As a 3T Experience Centre, Rocacorba Cycling is equipped with the best and latest 3T gravel bike, namely the 3T Exploro. The Exploro is designed to be fast on and off the road; it’s versatility knows no bounds. Book your 3T Exploro for the Jeroboam now or come test out gravel with one of our experienced guides.