Bike Racing

Inside the Pain Face

Thomas Voeckler with the Pain Face

This post is going to be a community effort – in other words, at the end of the story, I need your own contribution on this subject -but first, read on.

Recently, while suffering mightily in a race, I actually pondered the question, “What do other people think about in competitive events when they are suffering?” Apparently, I think about blogging. But not just this, I was trying to stay focused, maintain my breathing and be aware of my body to see where/if I could either save some energy or be more efficient at my max for the distance. But all of this only goes so far, at some point the other stuff creeps in; doubt, anxiety, longing to be finished, and fear of being caught. From my years of being a competitive athlete, I know that all this stuff needs to be managed.

What seems like a lifetime ago, I was a young road racer living in Davis, California. One spring I did California’s Visalia Road Race in a full field of 100 plus riders. Alone, with about 8 miles remaining and one big climb, I got away from the group. There, on the last climb, I realized that all my training was for this moment, and we don’t get them so often.

I’d spent the winter riding obsessively, also alone, in miserably wet, foggy and windy conditions of California’s Central Valley. I vividly remember days riding on partially flooded farm roads, where each pedal stroke dunked my foot in brown water. I can still see the rain drops as they dripped from the rim of my hat while I sat changing a flat tire with soaked, wrinkled skin and numb fingers in the muck on the side of some country road. It was no surprise I was the only one out.

In Visalia I managed to stay away, I rolled over the top of the climb and began my descent knowing I had a chance. Inside my head came the voices, “A chase group is coming”, “They are better descenders”, “They are closer than you think”, “How will I keep it together for the flat section to the finish?” This is the stuff that needs to be managed. “Fuck all that, this is why I spent all those hours sitting in the rain and wind.” For perhaps the first time in my life, I was 100% focused on what I wanted, everything else dropped away. Inside my Pain Face was one thing only, determination.

At the bottom of the descent I took the last right turn wide, got out of the saddle and started sprinting the final section of straight road through a corridor of orange trees. Ahead was the finish line and some audible cheers from the meager crowd. With 200 meters to go, I looked back over my shoulder to see the chase group in full pursuit. Every rider was out of the saddle sprinting towards the line. My Pain Face turned into something else when I looked forward again, I was crossing the finish first. From not having anything in my head to having it all, that moment is mine.

Still in a full sprint, I did something that surprised no one more than myself. I didn’t stop, I kept going, straight to my little white pickup where I jumped off my bike, threw it in the back, grabbed my hidden key, jumped in and sped away. What could have been my first big victory salute on a finish line was saved for the privacy of my own car. Maybe I wasn’t ready to get outside my head, I wanted it all to myself.

Ultimately, unless you are a professional athlete, the outcome does not matter – what matters is what goes on inside your head, for that is what you really experience.

My Question to You

What do you think about at times like this? You ultra runners… what are your thoughts at mile 80 when you’re hurting and full of doubt? Or, the ski mountaineering racers on those long and painful climbs when there are someone else’s ski tips on your tails? And you bike racers in a break wondering if everyone else hurts as much as you do as you rotate through to the front? What goes through your head? Are you focused on your body? Managing the stress? Thinking about ice cream? Or are your thoughts scrambled, a little of this, a little of that?

Please, for all you athletes regardless of what you compete in, leave a comment here and let’s hear your thoughts.

Thank you in advance to those the contribute.

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Maratona dles Dolomites Race Advice

Jun 1st, 2010

by dolomitesport.

7 comments

The Passo Pordoi

In 2007 I did my first Maratona dles Dolomites. It was, without a doubt, one of the most rewarding days I have ever had in a competition. To stand on a Granfondo starting line with over 8000 other cyclists, at sunrise in one of the world’s most spectacular settings, with a massive day of riding ahead – and to feel the energy – is pure bliss.

Before the race I had been lucky enough to spend the six weeks leading up to the big day training in the very region – so, I was at a locals advantage of knowing the course inside and out. I had even ridden the course two times before race day. But still, I hadn’t raced it, I hadn’t pushed myself that hard yet, and I hadn’t done it with thousands of other cyclists around me.

A few friends had offered some advice, most of which I took, but one key piece I failed to act on cost me a top 100 finish. So, with this in mind, and with the Maratona fast approaching, I thought to share my thoughts on the event in the hopes that you will take something away of value. Keep in mind that after the race I had fallen so in love with the Dolomites and its rich cycling culture that I decided to call it home, I have been riding the same roads ever since 2007.

This advice is for those planning to push themselves as if it really were a race (and you’ll see, it is). For those looking to just survive, you get to simply enjoy the day, but you too must read on.

Stay in Front : This is basically impossible unless you have a starting number in the first 1000. But do your best to get by as many people as possible by the top of the second pass, the Pordoi. After the Pordoi it gets pretty tough although it does thin out. However, unless you have super climbing endurance, don’t blow up on the Sellaronda (the first loop and first 5 passes) as the Giau awaits – and it is the killer climb.

Careful on the Descents : Italians descend much closer together than Americans, it is pretty unnerving to have your leg hit someone’s handlebars at 75km/hr. Italians, being a vocal bunch, will be sure to let you know if you are screwing up. For the most part, people descend well in Europe, just relax and hold your line – practice the hairpin turns prior to racing, you’ll have the whole road on race day, use it.
The tricky sections in descent are:
Passo Pordoi : Long, fast straights into tight hairpins… just be ready for them.
Passo Sella : There is a right turn which will have flaggers standing as warning, who’s radius is longer and sharper than it looks. It is approached after a long and fast straight section after the initial turns off the Pass itself. This turn is so serious that there is an emergency medical team and helicopter on standby at the turn.
Passo Valparola : After the switchbacks on top, a long, straight section is descended at high speed. This is the approach to a tricky right turn that is sharper than it first appears, again, get to know it before race day. Though they are for motorcycles, there are grave markers in this turn for a reason…
Overall, the roads should be in great condition as many of them get re-surfaced prior to the Maratona.

The top of the Passo Giau

Aid Station food, not just bananas & bars. Buon Appetito

Eating : This was where I made my mistake. While there are impressively stocked aid stations around the entire course, you won’t be checking in for a panino crudo if you are in race mode. But, you may want to consider it, either that or have your own pockets filled with what works for you.
After the Sellaronda there is the day’s only flattish/moderate section of road, and it is here where you must get some food down. It is the section after the descent of the Campolongo, from Arabba to Andraz and then again to the Colle Santa Lucia where there is a great aid station.
After Arabba, get some calories and salt in you for the evil Passo Giau, then let it digest enroute to the start of the climb after the Colle Santa Lucia.
Now… where I made my mistake. A good friend who does the Maratona every year warned me to be sure to eat something on top of the Giau or risk bonking on the last climb of the Falzarego.
Locally, I have heard the Giau referred to as Monkey Hill, for when you are climbing it you are sure that monkeys ran out from the forest and jumped on your back. But on race day, my friend warned me it is more like Cow Hill, you’ll feel as if you have a heifer on board. Fair enough, I would agree. It is a suffer fest.
In 2007, my data chip revealed I was in 90th position on top of the Giau, I did NOT eat, I bombed down in a small group I had cimbed with. I would pay the price, for on the last climb up to the Fazarego 44 people would pass me. There I sat, crawling up the pass with visions not of finish line glory, just pizza and pasta.
Water is found throughout and will be handed to you roadside.
Eat on top of the Giau, let it digest on descent. There is an aid station.

Behave, you might be on TV, the race is televised

Gearing : I have embraced the Compact set up; 50/34 – 12/25. For me this is perfect. But I climb a lot in training and weigh 61kg (132lbs). Substituting a 12/27 could be nice.
Again, the Giau…. cows will be along for the ride.

Temperatures/Weather : Even if the day dawns clear and warm, you should be somewhat ready for anything. When riding in the Dolomites, I almost always carry a superlight rainjacket in my jersey along with a thin headband – they can save the day and weigh next to nothing. Afternoon rainshowers are pretty common.

Etiquette : Do your thing, but remember the Golden Rule (Do unto others as you would have them do unto you) as there are a lot of people around.

Do not throw your trash on the road – there will be trash cans after aid stations, use them. You are not a pro so don’t act like one, it is no big deal to put your wrappers back in your jersey. In 2009 the second place overall finisher was DSQ’d for tossing trash on live TV.

Things Not to Miss in the Dolomites

The week leading up to the race is a cyclists dream. There are daily group rides to both check out the course as well as to tick other passes not in the race. Much of the fun simply comes from being around so many nationalities; Italians, Dutch, Germans, Americans, Swiss… they are all in great abundance, making friends is easy.

To Do List

Passo delle Erbe (my personal favorite in all the Dolomites) loop: From Alta Badia; Climb the Passo Gardena, descend west to the autostrada, climb the Erbe, descend back to Val Badia via San Martino (100km, difficult)

Cortina d’Ampezzo and the Tre Croce Loop: Less than an hour (in a car) from Alta Badia is the famous posh village of Cortina. Sitting right amongst many of the Dolomite’s iconic peaks, it is well worth a day to explore. If you want to ride, check out the Tre Croce loop from Cortina that takes you through Misurina and the most famous of all Dolomite areas, the Tre Cime di Lavaredo. From there descend to Carbonin and then back to Cortina (about 50km, moderate).
Post ride, eat a Pizza Fantastica at Ristorante Ariston in Cortina – my vote for best pizza in all of Italy.

Walk up to the Rifugio Santa Croce above Pedraces (Badia): This is kind of a rest day activity, or something for the family – quite possibly the most peaceful, beautiful place in all the Dolomites. And good food… There is also the option of taking a lift nearly to the top from the village of Pedraces, or it is a one hour uphill (easy) walk through the beautiful forest.

People watching/bike gawking is as good as it gets. Grab a Gelato or Radler (beer and limonata) post pedal and soak in the fun sitting roadside in the village of Corvara. Better yet, do it daily in each village and decide which is best.

Note: in Alta Badia, the focal point of the race, all the famous villages where most racers stay (San Cassiano, La Villa, Corvara, Pedraces, San Leonardo) are just a few kilometers from one another, so getting around on a bike is actually about the most efficient. At some point in the week prior to the race, the area will be so thick with cyclists that being in a car is slower than walking or riding.

For more information about the area, and for guided events, visit our partners at Holimites.

For more information about the region, including hotels & guides, visit our own DolomiteSport Network

Also, visit : The Official Maratona Website

This is where you want to end up; healthy, happy and hungry

To see more of our images from the Maratona dles Dolomites, visit our PatitucciPhoto professional page

Maratona dles Dolomites Photography

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In the coming weeks we will be photographing the course conditions as well as some viewpoints along the way, please be sure to check back in.

We want to hear from you : Others who have done the race, or after you do this year’s – share your experience, please chime in using Comments.

Rating: 5.0/5 (3 votes cast)

Professional Road Racing Training Tips

Feb 5th, 2010

by dolomitesport.

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Training for a Granfondo? Perhaps the Maratona dles Dolomites

Post courtesy of Bruce Hendler at AthletiCamps: High Quality Coaching and Performance Cycling Camps, based in Northern California. Bruce is an old cycling friend of mine with whom I spent many hours pedaling and racing alongside. He has become a legend of cycling wisdom thanks to his vast experience and passion for the sport of road racing. I know as fact that he can help prepare the aspiring road racer who dreams of personal results at a Granfondo. With AthletiCamps training program or cycling camp education, you will be well prepared for endless uphill kilometers in granfondos such as the Maratona dles Dolomites.

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Rubens Bertogliati

Its time to bring back a Pro-shop edition with two new guest professionals; Rubens Bertogliati (Androni-Diquigiovanni) and Vladimir Efimkin (AG2R.) I had the pleasure of working and riding with them this past couple months and was able to have some good discussions about their training and racing. Rubens is the current national Swiss time trial champion and has worn the yellow jersey in the 2002 Tour de France. Vlad has finished 11th in the Tour and won stage 9 in 2008. He won the Tour of Portugal in 2005, and has numerous professional accomplishments. Both are looking forward to having good seasons and are super friendly and outgoing.

Q: As we go into the new 2010 season, what types of things are you doing to prepare for the long and very difficult season? Are you changing any of your preparation?

RB: Normally the season in Europe or Italy starts at the beginning of February. As usual I start training on the bike about two months before. In the first month I do free body exercises, swimming, and a little bit of running as well. Then I will

Vladimir Efimkin

increase the number of hours on the bike. I arrive in January prepared to do 6-hour training rides. Normally on the bike I concentrate on 3 important factors: force, rhythm, and endurance. Force is to develop power; rhythm is to have a good spinning frequency and endurance is to have a good capacity for long distances. Of course, balancing everything with specific structure is the trick that we focus on.

VE: For me, from a training standpoint, I am pretty much doing the same things I have done in the past, as they have been successful for me. The season is long and hard and I must separate myself by not “getting too serious” too early. It’s funny, you see me on our rides only eating simple food like bananas and small sandwiches. The reason I do that is I will be eating “race food” for about 8 straight months! We also talked about massage. Pretty much all race season, I am on a table getting massages, before a race, after a race. With a schedule that includes 80+ races, I need a break right now, so the timing of getting serious is important and that point usually happens at the team presentation and training camp. During this part of the year, I still train, but more as a prep for the more difficult training.

Q: How do you define success for yourself this upcoming season? Do you have individual goals, team goals? How do you as an experienced athlete measure your success?

RB: First of all it is important to arrive at the races well in form. Then my goals are absolutely the Swiss championships and the Giro d’ Italia. The team goals are important (maybe you have to help one of your team mates in the general classification of a stage race.) I can say that the team goals are focused around all the races in Italy. Surely my individual goals are to win as many races as possible, concentrating on the time trials and on the breakaway stages. I think that first of all you have to be happy about what you have done in the race and before the race, then the results are secondary.

VE: I think for me, it’s about improving on results from the past, as knowing my previous accomplishments allows me to set realistic and attainable goals for improvement. Of course, team goals are very important, but as individual riders, we must look for our opportunities and a good director will help guide an individual’s effort that blends with team goals. But first and foremost, we are professionals and we must respect the team. Being a professional on the same team for a couple years, we already know the big goals for the year, mainly the Tour, which I am very excited about after having bad luck in 2009.

Summary:

Training is changing at all levels. Both Rubens and Vlad stated many times that training is changing at their level of the sport or at least for them. Gone are endless miles of volume and substituted is some form of monitored structure . Professionals cannot sacrifice volume, but they are now balancing that volume with structure. Adding this element can allow them to track progress (just like amateurs), and give training some meaning along with motivation to improve.

The workouts. When you ask these guys what types of workouts they do, it’s basically no different than anything most amateurs do. It’s just that they do the workouts with more hours and of course, higher wattages. In other words, there is no “secret” workout for the pros, just because they are pros. It’s about understanding your goals and most importantly, their environment while developing a program that allows them to succeed.

Picking races (and goals) you can excel at. At the level of the sport these guys are competing, they choose goals that suit their riding style. It’s taken them years and years to fine tune this aspect of their career. As a coach, this is an important topic to discuss with amateurs. We try not to stereotype riders to specific styles of races, but try to focus on overall fitness level, especially when starting out in the sport. Most of the time, good fitness can overcome the statements of “I cannot climb” or “I cannot time trial.” Successful riders at the local and regional level compete and do well in all types of race environment.

Training prepares you to race. I think one of the most important lessons we can learn from Rubens and Vlad is that their training prepares them to race. If they have not prepared the body to race, then the season could be a disaster. If you race too early (and try to race often) and are not physically or mentally prepared, it can have a negative impact on your season. From a physical perspective, early stress will fatigue you enough that your body may not recover. From a mental perspective, not doing well doesn’t really help morale. A lot of new (and experienced) racers compete way too early and we see this all the time. They wonder why they don’t improve and a lot of them leave the sport quicker than they got into it. Rule of thumb: the longer it takes to get fit, by following a good training program, the longer you stay fit.

Again, thanks to Rubens and Vlad for their help in this article. I think the major take-home messages here are pretty obvious. First, make sure you are prepared to race before you race. A good solid training program with specific goals is key to any successful season. Two, there are no special workouts. You have to define your goals and track your progress throughout your training and racing.

About Bruce
Bruce Hendler is a USA Cycling Coach and owner of AthletiCamps in Northern California. For the past 9 years, he and his experienced team have helped athletes of all levels achieve their goals in the great sport of bike racing through cycling training camps, cycling coaching and performance testing. To contact AthletiCamps, either give a call at 1-866-370-6516 or request more information at the Contact Us page.

Rating: 4.3/5 (4 votes cast)

Maratona dles Dolomites Photos & Story

Jul 6th, 2009

by dolomitesport.

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Cyclists in the Maratona dles Dolomites starting on the Passo Campolongo

Being a professional photographer and bike racer, I have been to and competed in many, many events. None more beautiful, special, and well organized than the Maratona dles Dolomites. The fact that 23,000 people apply for entry to the 9000 openings says something. It is a worthy event to take part in.

Cyclists in the Maratona dles Dolomites

In 2007 I was top American finisher, placing 130th overall. This year Janine and I were two of the official photographers of the event and fortunate enough to be provided with helicopter and motorcycle support. For me, it was an amazing experience to get to see the event as an outsider after having been so focused on being an insider. The course is my home training ground, I know it well, and so to travel along, watching others enjoying it, and shoot was a true joy.

I was immediately struck by the fun people are having. In contrast is the focus, determination, and aggression at the front of the course. This compared to the back where groups gather, laugh, stop to eat and drink at the feeds and generally soak in the experience for all it is worth. Throughout the day I was

A switchback in the Maratona dles Dolomites

mightily impressed by many things; a terrible crash by a 60 year old man who was wrapped in gauze before insisting to continue, numerous handicap participants, some folks pushing more mass than others on the climbs, but probably more than anything, the age range. Getting on in years myself I am always inspired to see fully ripped, tan, lean 70+ year old cycling machines.

In many ways, the Maratona dles Dolomites is a celebration of cycling. There may be no better venue to host such a truly unique course where one climbs a massive pass, descends to the bottom only to begin the next, 9 times in all. And all through the breathtaking scenery of the recently named UNESCO site, the Italian Dolomites.

This is a collection of our photos made on a day where we could do as we please. In looking at the photos, it was clearly our desire to place the cyclists within the magic of this landscape, both for the man made features as well as the natural. We hope the result does honor to the event.

2009 Maratona dles Dolomites Photos : by PatitucciPhoto

Rating: 5.0/5 (1 vote cast)

Maratona dles Dolomites Cycling Week

Jul 4th, 2009

by dolomitesport.

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Undeniably, the Maratona dles Dolomites is one of the greatest cycling events in the world. One day, nearly 10,000 riders, 140 km, 9 passes, 4200 meters of climbing and all amongst one of the world’s most spectacular landscapes, the Italian Dolomites.

Leading up to race day is the Maratona dles Dolomites week, which grows each day as more and more cyclists pour into Alta Badia to pre-ride the area. This year I decided I would ride each day of the week to enjoy the buildup, meet some new people and get my fill of riding in before Sunday’s main event. I am not racing this year, Janine and I have been made the Official Photographers for the Maratona dles Dolomites. I will be on a motorbike following the race while Janine will be hovering above in a helicopter.

To attempt to describe the scene of Maratona dles Dolomites week is futile, it must be experienced. The Dolomites become like an ant hill bursting with activity. There is movement everywhere of the two wheel, non-mechanized variety. For the cyclist, you are home. It is wonderful.

My first morning was sunny and warm, I hopped on the road in La Villa, right at the start line and found myself immediately amongst countless riders, packs, and tour groups all heading toward Corvara and the Campolongo, the first pass of the Maratona dles Dolomites. So thick was the cycling traffic that the cars actually came to a standstill. Not being able to squeeze by in the gutter, I pulled up behind the last car alongside a small group of riders. They looked at me and with Dutch accents asked how I thought the weather would play out for the day. “Rain”, was my simple answer.

“Ah, you speak English”. The traffic started rolling and so too our conversation. Four Dutch riders here for the Maratona, and this was the first cycling day for them. We were headed on the same passes so I asked to join in. They were clearly having fun and more seemed imminent.

As we climbed the Campolongo, I inquired if they had ever been to the Dolomites. “Well, kind of, I did ride the Giro d’Italia 4 times but really never saw the area other than the wheels in front of me.”

“Wait, you rode the Giro d’Italia?”

2 X-Pros finally enjoying the Dolomites

“Yes, and the Tour, myself four times, Jan here did it five times”.

I was impressed.

And so began several days of exactly what I suspected – fun. That first day we did the Passo Giau, on top of which we found ourselves in a massive thunderstorm and ducking into the restaurant on the pass we found ourselves wedged into a corner amongst hundreds of other cyclists all waiting out the rain. Later we all bundled up as best we could to descend wet roads towards Cortina before the climbs back to La Villa. I joined them for the remainder of the days leading up to race day and had no shortage of laughs. The youngest of the group, Martijn, has been riding for only 2 years, and coming from Holland had literally never descended before. Learning to descend in the Dolomites is like learning to kayak at Niagra Falls. After only a couple of days he was ripping along without problems. He is going to do well on Sunday.

Finally, last night, both Janine and I joined them for a big dinner. Here a truth struck me. I am not doing the race and yet I am experiencing the Maratona dles Dolomites, and I may even be experiencing it in a way that is more special than the event itself. For the 9000 entries to the cycling race almost 20,000 apply. I continually hear how disappointed people are for not getting in. But wait a minute… It may still be experienced. I sit here today on the eve of the race, feel no stress for competing, I’ve made new friends, heard some great stories, spent an amazing week on the bike, and besides these Dutch also met numerous other fun people.

If you don’t make the 2010 registration you can still make the Maratona.

–check back in later this coming week to see our images from the Maratona dles Dolomites itself.

The Maratona may be followed via Twitter hash tag #mdd09

We’ll be posting fun cycling pics and reporting in at: http://twitter.com/dolomitesport

For now, a few iPhone pics from riding this week

3 of the 4 Dutch Amigos

The Sella Pass

Waiting out the rain

The Sella Pass

The Sella Pass

Pizzas at La Villa's La Ciano - the best

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Granfondos

Jun 4th, 2009

by dolomitesport.

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Road Bike Racing: The Granfondos

For the road bike racers in the audience… let’s face it, watching Euro racing on TV gets our heart rates up, makes us drool at the roads, the fans, the landscape and especially the energy. Who doesn’t dream of racing in Europe? Not a pro? Not a problem. Opportunity is knocking in the form of Italian Granfondos.

No matter where you find yourself in Italy, odds are that come the weekend, there is a Granfondo nearby. Big or small, they are all relatively massive events; from the smaller 1000 rider races to the main event, the Maratona dles Dolomites with nearly 10,000 participants. Intimidated? Don’t be – the Italian road bike racing mentality appears menacing, but I have found the crowd, regardless of skill, to be quite friendly and anti-snobbish. A welcome discovery after racing in the US for many years. Of course you’ll learn all new hand gestures as they love to bicker and yell in the peloton over who isn’t pulling enough, but really it is all in good fun. It wouldn’t be Italy without the added drama, whether it’s needed or not.

As an amateur I have ridden through a tunnel of screaming fans on passes, zipped through small villages who’s residents have turned out en masse to cheer, done the huge roundabout splits, descended the twisting turning roads made famous from helicopter shots, and of course charged along behind the police motorcycles as they clear the way on closed roads. The larger Granfondos attract famous current, and ex, pro racers. To sit in a pack with Cipollini, Bartoli, Mercxk, Lemond, Phinney, and oh so many more feels pretty good. I am lucky enough to have done it, but then again, I do the Granfondos and it is part of the program. So can you. These are the things that make European road bike racing so incredibly tantalizing, and it’s all there for the taking, and experiencing.

To get started: Where and when are they?

Il Calendario Granfondo – in Italian but easy enough to figure out

Quick Info: Mass starts are the rule, line up according to your race number, a chip on your bike starts and stops your time when you cross the start and finish. Results will indicate an overall and category place. With the exception of the lead groups, it is pretty much a free for all. Feed zones will be found throughout including roadside neutral feeds. Take your own flat repair kit. Registering ahead of time via the web makes race day less stressful. The chips for recording time may be rented (about $12/day) when you pick up your race pack. Book hotels in the area of the start well ahead of time!

Suggested Races:

Granfondo 9 Colli

Granfondo Felice Gimondi

Granfondo Pinarello

Granfondo Eddy Merckx

Dolomiti Stars

And the KING: The Maratona dles Dolomites

More info:

The Good, the Bad, and the Ugly part of Granfondos – Biciveneto

DolomiteSport’s Maratona info

Sport Tour Packages: the official Maratona dles Dolomites Tour Operator: Holimites

Rating: 5.0/5 (1 vote cast)