Giro d'Italia - Stage 15 - May 24 - Forli'-Faenza

This has been my best stage ride and watch of this year Giro.

It's Sunday May 24, stage 15
and we are in the region of Emiglia Romagna. The stage starts in Forli' and ends in Faenza for a total of 161 km over a total of 6 climbs "colli".

I rode the last 71 km of today stage and 120 km total. I climbed the last 4 "colli" of today stage: Colle Albano, Valico la Valletta, Colle Casale e Colle Trebbio.

We decided to watch the race at the top of Colle Trebbio, the steepest. Who will be leading at the top of that mountain will win the stage, since it is almost all downhill from the top of Colle Trebbio to Faenza, the finish of the stage. We got close in our prediction.

It is one of those super hot days and those steep low elevation climbs will be killers for the poor racers. Temperature will get to 35 degree C, which means over 100 degree F with high percentage of humidity.

Hundreds of cyclists are already on the road starting 6:30 a.m. to reach the destination spot form where they will be watching the race coming by. They are trying to beat the heat.


We leave from Riolo Terme, 20-25 km from Casola where the section of the Giro route we ware going to ride begins. At Casola we turn left for Zattaglia. The first climb to Zattaglia is 6 km with a grade between 4 and 6%. We climb at steady state since we know we have many km to go. It's still not too hot, so it's pleasant, we still talk and laugh while we climb. The small road opens to beauiful views of the rolling hills country side of Emiglia Romagna. We descend to the small village of Zattaglia. Soon there is a right turn for Brisighella where the second climb Valico Valletta begins. Wow, this narrow and small road starts to go up steep right the way, grade above 10%, completely under the sun. We stop talking, breath regularly and remember to keep drinking. These are 3 killer, steep and hot kilometers. The descent is crazy steep with part at 18% with a lot of curves. The "panorama" on the open valley is spectacular. Still not many cyclists on this part of the route. At the bottom of the descent we turn left (just follow the Giro signs.... it's easy..) and after 2 km of flat road we reach Brisighella. It's an adorable small medieval town at the top of a hill. We need to stop at John Paul's (JP for us) favorite gelato bar: Carletto . I only get an esepresso, we fill-up water bottles and restart. Boy, now it's hot and it's only 11:00 a.m.














The 3rd climb: Colle Casale is 8 km long with 6% grade average. The first 2-3 km are the steepest. Then it levels off . It has the same characteristics: small road completely under the sun with no shade at all. Near the top, there are more cyclists, a group of American cyclists are pushing their tandem up trying the take advantage of a small area of shade on the left side of the road. When we get at the top there is nothing to recover: no place in the shade to rest, no cafe' for more water. They are still mounting the barriers for the Giro. Just a quick stop for a picture and we run down the descent hoping for more cooler air. At the bottom there is the cute town of Modigliana. It's only 12:30 p.m. and there is only 1 climb to go. So, this town is the right spot to stop for lunch. We spot a nice cafe' with outdoor sitting in the shade with a lot of cyclists. I don't want to cool down too much but I realize that there will be a LONG waiting on top of the Colle Trebbio, since the race is expected to be there not before 4:30 p.m.

• So around 1:20 p.m. I start slowly the last ascend: Colle Trebbio. It's 6.7 km long but 8% grade as average. It's 35 degrees C. and I do not want to experience a heat stroke. I start slow and, oh God, the first 3 km are steep between 12 and 15% grade. I insert my 28 in the back and decide to take easy through those steep parts. There is NOBODY on the road and only few fans along the road. It's too hot and people decided to arrive later. After the first 3 km it levels off. Two guys from Rome (I could tell from their accent) say to me:" Oh now you can relax, just get a coffee....). I know, then, that the worse is over. The 4Th and 5Th km are almost flat.



• Now a real fun story comes. This is a typical Giro story. I am 1 km from the top. It is kind early, around 2:00 p.m. since the Giro is supposed to come by the top not before 4:30 p.m. and I am literally the only person riding on the climb and I am wearing my pink jersey. Well, two fans with motor scooters start escorting me hammering their horns, simulating the arrival of the "gruppo maglia rosa" as it happens at the real Giro. I cannot laugh more. All the spectators already lined up along the last 100 meters from the top go crazy when they see me arriving between these two scooters ... They all scream and cheer... It is absolutely funny.. When I arrive all the crowd is complimenting and offering me food and water.... I feel a celebrity.... I get even interviewed by RAI but they apparently will not broadcast. I seat on the grass in the shade. It's only 2:30 p.m.



• Around 4:00 p.m. everybody starts getting anxious to know what's happening in the race. There is a small TV under a tend up the hill, but I do not want to loose my first row spot here. I spot 2 guys with a radio on the other side of the barrier. I use my secret weapons (woman, foreigner and cyclist...) and here we go, they start updating me with every thing they hear about the race on the radio. We know that there is a small leading group. It's around 4:15 p.m. and we hear that Basso attacked on the Colle Casale and the crowd explodes in "Basso, Basso.....". We`all start making calculation to predict when they will be arriving at the top of Colle Trebbio where we are. We hear that Basso keeps gaining time on "gruppo maglia rosa" with Di Luca. We all get very excited!

It's 4:45 p.m. and we start hearing the helicopter. Here they are! They are CLOSE! All the police motorcycles arrive and we know the leading group is here. They cross the top exhausted, their faces say everything about the heat and the fatigue of already two weeks of racing. A Lampre racer in the leading group has a flat, just in front of us. Just at the top, what a bad luck... and his mechanic takes for ever to replace his rear wheel. We scream and boo the mechanic, the crowd screams "fire him"!!!.

It's 4:50 p.m. and here Basso comes by, but soon behind him (2-3 minutes later) Di Luca and Menchov arrive... Di Luca with his usual fighting expression on his face. They are going "all-out". We predict that Basso will be caught. After that all the others arrive so scattered, Armstrong and Levi Lipheimer are few hundred meters behind Di Luca. It takes almost 1/2 hour until all the racers come by...

• It's almost 5:30 p.m. when the car "end of the race: Fine della corsa" comes by and we can finally GO!



• I have no water and I have 25 km to go. At the bottom of the descent I catch the wheel of 3 big guys.... I use another secret weapon. With a sweet voice I let them know I am on their wheel asking for directions....and they all proud say "No problem, we will show you the road... come with us....". I know then I could make back to the hotel in Riolo safe and in no time!!!



• What a great and memorable day!!!

Giro d'Italia 2009: Stage Blockhaus May 27

May 27 Stage: The Giro today is in the Region of the Earthquake, Abruzzo, where 300 people died and thousands are still with no houses living in tends. This is the south of Italy, people are happy that the Giro is honoring the land of this tragedy, the race will give them a day of joy, of hope, of smile. This is also Di Luca home region and with the banners they ask him to fly in the stage for them, for the entire region. (see picture on the top left side).

Today is a short stage, only 80 km. They arrive to the top od the Blockhaus. The real climb starts in the small beautiful village of Pretoro. Decorations for the Giro are all over, on small balconies, on the railways of the cliff, along the road.

When I arrived here, after climbing through the steep swithcbacks of this medieval town and after talking to the local people, I realized that this is the steepest part of this long (20 km climb), thn it levels off. I thought this is the spot where if someone wants to attack will do it. The climb through Pretoro has grades between 12 and 14%, then the climb, soon outside Pretoro, actually becomes gradual and steady aound 7-8% until Passo Lanciano (12 km from Pretoro), then it gets a little steeper again for 1-2 km after Passo Lanciano towards the Top "Mamma Rosa" and then it levels off again all the way to the end.

In fact Pellizzotti and then Armstrong attacked and accellerated exactly on the switchbacks of this small town of Pretoro making the all crowd absolutely crazy.

How many hours of training do I need?

Few days ago one of the athletes I coach asked me "how many hours" he would need to train more to perform well at his races?

I thought to share the answer with many of you who may have the same question, in order to re-think your expectations based on the "realistic" time you have for training.

I always plan the training based on the "realistic" time people have to train, if they do not race professionally, considering their working and family schedule.

As always, the number of hours/week you need to train depends on your goals:

1. For a race and/or event that lasts less than 3 hours, you need to train:

• 5-10 hours/week if you just want to finish the race
• 12-15 hours/week at least for high performance and place yourself in the race

2. For a race and/or event that lasts more than 3 hours but less than 8 hours, you need to train:

• 7-12 hours/week if you just want to finish the race
• 15-25 hours/week for high performance and place yourself in the race

Of course, it's not just about quantity, the quality of your training is even more important....

Luisa Sullivan

My favorite ride in Italy on a friend's blog

My Favorite Ride in Italy

Anyone who loves riding and finding undiscovered and unknown places on a bike knows the difference between admiring scenic landscapes and approaching small, hilltop villages by bike rather than from the window of a car. However, when I up the Dolomites passes for the first time, I felt an emotion that I never felt before. With every switchback, the road hugging the mountains, those gigantic ragged peaks looking majestic and intimidating, I felt very small, but also powerful and proud, and like I was in heaven. As I have said when describing my Dolomites tours, you feel a great sense of achievement mixed with the joy of being surrounded by such breathtaking beauty.

I know the Dolomites so well that I can be there for over a week, and never ride the same route twice. However I have my favorite loop that I would like to share with you.
Read the story on : http://italiancyclingjournal.blogspot.com/

Giro d'Italia 2009: Why it's special this year

It's a Special Giro this year, why?

• 2009 is the 100th anniversary of the Giro d'Italia, the 2nd most famous and important cycling race in the world after the Tour de France. Even tough this year, the Giro may beat the tour..
  
• The logistic is completely different from all the previous years: it starts in the North, in the city of Trieste, it will go through the Dolomites during the first week, go through Milan but it will finish in Rome, with the individual TT around the Colosseum and along the blvd of the "Fiori Imperiali". This scenario will be spectacular!



• It will feature the longest individual TT in the history: 61.7 km along the Italian Riviera and the cinque terre, from Sestri Levante to Riomaggiore.



• Stage 19 - May 29 - Top finish on the Vulcano Vesuvio will be memorable.



• Decisive stages:



• Stage 10 - May 19 - Mountain Stage with the Col d'Izoard and Sestriere





• Stage 12: May 21 - 61.7 km Individual TT along Liguria coast





• Stage 15: May 25 - Mountain stage in Marche region





• Ivan Basso is BACK. He will be racing the Giro after he has been banned for 2 years



• Lance Armstrong (collar bone fracture permitting) will be racing the Giro, 1st time ever, to win it.
  

If you want to ride and watch 5 stages of the Giro between May 13 and 24, join our Tour and email to keith@nonstopciclismo.com or luisa@davanticycling.com - It will be unforgattable!

How much exercise to maintain, loose or prevent regain weight?

Do you know that :
66.3% of adults in USA are overweight or obese and the cost of treatment of weight reduction
is estimated to exceed $117 billion annually ?

• Benefits of weight loss: reduced risk for
CVD, decreased blood pressure, improved
Lipid profile and glucose tolerance

How "much" exercise ?

ACSM is “American College of Sports Medicine” made a
retrospective analysis of all the research studies after
1999 and came up with these latest 2009
recommendations on:
• how much PA (Physical Activity) for:
– Prevention of weight gain
– Weight loss
– Prevention of weight “regain” after weight loss

For example : To Loose weight

PA of 420 min*wk -1 -> 5-7.5 kg weight loss (>3% loss)
in 12 weeks
• Additional Energy restriction is needed:
Deficit of 500-700 Kcal * d -1 for 12
weeks to loose 7.5 (8%) and 5.9 kg (6.5%)respectively.

These are useful guidelines. Read more on

http://www.davanticycling.com/documents/HowmuchPAforMaintain-Looseorpreventionofweightregain.pdf

and forward to friends, relatives, parents who need weight management. Let's save lives.
YES, "enough" physical activity can help preventing diseases and kill our National health bill.

Luisa

Strength and Power are two different things

Most of the time riders do not know the difference between Strength and Power.
Power is Force (strength) * velocity. So, power depends not only on the amount of force you are able to apply to the pedals but also on how fast you turn those pedals when you apply that force.
In fact, the best power is the best combination between the amount the force applied and the velocity you are able to produce applying that specific amount of force.

Low power can be the result of a huge amount of force at a very slow velocity or of very high velocity and a small amount of force.

The tyranny of the cadence
Do you know that for every rider, for a certain gear on a certain terrain, there is the "perfect" cadence that will provide the best power for the force the rider is able to apply to the pedals when he/she turns them at that specific velocity. If your cadence is higher, you may see your power dropping, because the cadence is too high and the force applied to the pedals decreases.

Therefore, just trying to increase your cadence is not always beneficial, there is that "cadence" threshold, above which your power will drop.

So, when you climb, for example, try the same portion of the climb, different times with different gear ratios, and pick the one that allows you to ride that portion in the shortest time.