The day before the double - and Pinarello delivered!!

I am utmost excited today! Not only is it one day left before the Marmotte, but it will be the day I get the new baby. Pinarello delivered the frame to Cicli Ferca yesterday. And Roberto at Cicli Ferca worked last night to get it ready! Again I must just say how fantastic a guy Roberto has been during the long wait with Pinarello. And working overtime yesterday to get the bike ready... Impressive! Last night he even sent some pictures. Wow, what a beautiful bike! I have decided to use it for the races. It's a risk, but I will spend a lot of time today adjusting so my riding position is much identical to that of the De Rosa.

Here are some details:
-Campy Super record 11
-Oval R910 bars and R900 stem
-SMP Composite Carbon saddle
-Reynolds (not FFWD as on picture) DV 46 UL-T


For the Marmotte and Maratona I will ride 12-29 and the regular 39/53. This gives a gearing just a bit lower than doing the compact and 11/25 I had on the De Rosa. Greatest benefit will be the much higher gears possible to run downhill!



So, in recent days things have really come together. The bike was one thing. I also got Alex, my great friend from UK, to bring Clif Bars! So, now I have also the nutrition I fancy in place for the race. Ordered the bars from Chainreaction. This was on the 25th of June. On the 28th they had still not shipped - even though they were in stock. I dropped them a mail, and I was surprised to receive such good service from their online shop. They confirmed the bars were sent and wished me best of luck for the races!



So, right now we are in Como. Flew down with my girlfriend after work yesterday. Got the rental car - a Lancia Delta. It's a perfect car for the trip. Good economy on the miles, comfortable and most important: fits the SciCon suitcase and other luggage perfectly. Como is just one of my absolute favorite places. It gets me smiling every time I come closer to the lake and see the mountains. I usually stay at the In Riva al Lago. It's reasonably priced and has an OK standard - at least if you get the rooms with en suite bathroom. It also has one of the most popular restaurants on the ground floor. Yesterday we had to wait an hour from standing in line to getting food. But, the food is really good - and unbeatable for the price (especially given you are close to waterfront in Como). I got to know Mario, the owner, last time. A super nice guy who helped me out a lot in May when I had managed to lock the car keys into the Lancia (be careful, open only the hatch and leave the keys inside... it'll cost you 130 € with Hertz). So, we got a good room and a parking spot just two hundred meters from the hotel. After a good pizza (yes I should probably have had pasta) we took a nice stroll in the old streets of Como. Very lively. And very warm. Still 26-27 C around midnight. Today is supposed to be 30+. 


Yesterday was also rest day. Today I will do a short ride, with just a few 10 second intervals to get blood pumping in the legs. Hope the body now is ready. My last ride on Wednesday felt very good. Not excellent, but very good. Legs are good, but would have liked to feel that "explosive" and "bubbling" extra. Maybe it's there today? Probably will be since it is first rides on a new bike!



We will head off from Como over to Alpe d'Huez just after lunch. Should be about a 4 hour drive - getting us there well in time for the 8 pm deadline for picking up starting numbers. Last year we had not checked on the final time for this. At 7.25 pm we were at Bourg d'Oisans in a camper about to unpack when we received the message that we had to be up on Alpe d'Huez at 8 pm. It was a good camper, but I can tell it did not smell nicely after having done the 21 hairpins in just 30 minutes. We were the last people sprinting in the doors to get them. This year, I don't want the same stress.


This may be the final post before the races. Hope I have an exciting story to tell Sunday!

Allergies and Pinarello delay - neither I need

It's been a couple of days since last post. A few good days training wise. Body is starting to respond well, but no sparkling legs yet. Friday I took a rest day. My girlfriend came home from a business trip to China, and I prepared some good and farily healthy food. Grilled lamb roast with potatoes and vegetables. Yummy! And could I keep away from a glass of red? No. Would that matter for the races - no chance. Saturday I had about 90 km. Decent pace and 2x6 intervals of 45/15. Good power and had energy to continue for a good trip at reasonable good pace afterwards. Sunday I did another 80 with a few accellerations in the climbs and a 20 minutes AT session.

Weather's been beautiful, so yesterday's restitution ride was magnificent. As I have entered the last week, I now take two restitution days in a row. Yesterday it was only 60 km at very slow speed and below 65% pulse. Today I keep off the bike. The plan for tomorrow is to have about 80-90 km. I will do an TT of about 20km, but will be right around AT and not take things beyond. This I hope sets the necessary kicker. It will be the last real ride before the Marmotte. I have plans on doing a shorter ride on Friday with some very short intervals either Friday morning in Como, or Friday evening in Alpe d'Huez.

Even after a couple of really good meals over the weekend, and a few glasses of wine (nothing I could feel), my weight is still at 71 - and it is close to dipping under... 71 mark... maybe tomorrow? Doubt I will see the 69 mark, but I feel it is more important now to have the body well fuelled. It wasn't the plan to eat too much over the weekend. But things can come as a surprise and I ended up at a great restaurant in Copenhagen with fabulous food ... and wine... Met up with a girl I went to high school with in the US, her husband and a couple they were vacationing with in Copenhagen. With 5 courses of Italian food at L'Altro, we had to have a bottle of red. It was fabulous. Could not feel anything on my performance the day after. And a couple of glasses of red wine - about 300 KCals are gone with 45 mins of calm biking...

...but what I have been feeling lately is either a mild cold or hayfewer/allergies. I'm usually not very bothered this time a year with allergies. But right now grass-pollen spread is at its peak, and I believe this is what I'm feeling these days. It is almost like the throat is sore and a cold is on the break out, but it's not getting any worse... So, let's hope this goes away.

Another slight downturn today was the message I got from Cicli Ferca in Italy regarding my Pinarello. Pinarello can't deliver - AGAIN! I ordered the bike March 13th (must have been that 13th date!). They promised delivery end of April, then end of May, then end of June. Now it is July 10!! This is ridiculous. I have called the dealer so many times. He must be fed up with this. But Roberto's at Cicli Ferca really is the best of guys. I value his service and can by full heart recommend him and Cicli Ferca. The problem is Pinarello. They don't care much. No firm information. No dedication to keep promises. No answers to mail. No calling back. Yes, I wonder why I'm accepting it and letting my money go to them... It's been tempting to wait for the Cervelo California or what maybe DeRosa has in their sleeve for next year. Oh well, let's see next Friday. I expect a great product with the Dogma. But as part of a great product Pinarello should - of any commanding such prices - care much about really delivering top tier customer service and be able to answer when the bike will be available. It's actually pretty scary that they don't have more control over their logistics. So, now the deal is: deliver by next Friday or I wait for something new to come around next year. At least they now have promised to Cicli Ferca - next week. OK - I'm eager to see that...

Also of disappointment today was that I can't get a hold of Clif bars in time for the races. I have had really good experience combining that GU-gels and Nuun for my long races. The gels give the necessary suger boost every 45th minute and the bars provide some more solid fuels for my stomach - and keeping it from gel-turmoil. During the Marmotte I eat a bar around every one to one and a half hour. For drinks? I stay away from energy drinks. Nuun is my friend. Keeps me hydrated with a great balance of minerals, potassium and elecrolytes. I will pack a tube of different flavored Nuun capsules in the back pocket of my shirt. The Nuun capsules are great in that you just drop them in the waterbottles after a fill. Fast too... water bottles full, leave cap open, jump on the bike, then add Nuuns. If it will be really warm I will carry a couple of salt tablettes just to make sure the body can bind enough fluids. This plan worked perfectly last year, and I will stick to it this year. Seems like tempearature this year will be a bit lower than the 36 degrees we had when we hit the Alpe d'Huez climb. 31 is what the forecast says now. But this year it may be rain. Nutrition wise the only one difference I will do this year is to have another gel or bar about 15 mins before hitting Alpe d'Huez.

Tomorrow I'll write more on packing up the bike and planning the trip. Keep rolling!

Things starting to come together

Written for Thursday June 24. This morning the scale again made me smile. 71 kg. Just shy of seeing the 70 mark for the first time. My goal is 70 - or I need to say 69.9. Sounds so much better. I might make it, but will not reach for this goal compromising adequate nutrition. I have been conscious on the diet for the last few months - gradually dropping from around 74-75 in February. I know others have been dropping faster, but more than a kilo per month is where I believe it might strike back and reduce muscle mass. So, if I can hit the Marmotte at 70 - I will be very happy. This is about 2-3 kg lighter than last year.

To drop weight steadily, I get conscious about what I eat and how much I eat. I am in no way fanatical about this. I reduce empty carbohydrates, increase a bit on protein rich food, eat more salad and vegetables. Very little candy, chocolate and other goodies are consumed. But some dark chocolate I do eat. Some weeks ago there was an article in a cycling magazine about how good dark chocolate was for restitution. Well, it must be kept at a very reasonable level. After all, lots of calories also in dark (75%+ cocoa). Last year I stopped drinking wine at New Years. This year, I have had wine up until the last month. At my level, a glass with dinner does not hurt performance - unless drunk close to finishing hard training. A glass is easily 120-150 Kcal. Given how our bodies go alcohol first, other good food I need second, and that alcohol is a poison and drive water (which naturally is much needed after training) out of the body it's probably quite evident that it is not the best to drink for cell recovery. I'll probably come back to wine later - as it is one of my big passions. Stories on the web are many and controversial views are offered. What's a fact is that Lance Armstrong after Tour de France posted a tweet about Sassicaia (the man know - and can afford - good taste) and a head-ache. The Norwegian cross country women's team was also much criticized after drinking a few glasses of wine during the Olympics in Vancouver this year...well, even if they won the relay the day after. I'm not defending or promoting alcohol here. But I'm arguing that a glass probably does more good than bad - if that is one of the joys in life you appreciate. Interestingly, my diet actually mentions 250 Kcal reserved to a snack or a glass of wine. So, let's get a bit more specific on eating habits that works for me when I am to loose weight. I know that my base metabolism makes me burn around 1600-1700 Kcals per day. On top of this I burn another 800-2500 during exercise. My intake needs to be balanced with this. On average I probably take in some 2300 Kcals spread out in three main meals and 3 intermediate snacks/light meals. Breakfast is 20-30% and usually consist of muesli with a banana and 250 ml of milk, along with half a piece or full piece of rye-bread with some lean meat. I usually drink some low fat milk - making milk intake aroun 400 ml for the day. After a few hours at work I either eat some fruit or a single piece of bread with a banana, cheese or jam. Then lunch usually consist of a salad with some meet or fish, plenty of vegetables and a bit pasta or potatoes. Before training I usually have a small bowl of muesli along with a fruit. After training, I eat either a full dinner with a combination of vegetables, meat/fish and salad. End of day, I either go for half a piece of bread with some lean meat on top, or a bit of wheat flakes with milk. When competition nears, I gradually increase the load of carbohydrate rich food and reduce a bit on proteins. I must admit though, that I am looking very much forward to indulge a bit more after the Maratona - both what food concerns and the glass of red stuff the Italians know well how to make.

T-10 - managing the peaking

It's been a great day in Copenhagen. After a cloudy start with a good morning run of 5km at just about 20 minutes and some gentle weight exercises - both body and weather started to really improve during the day. Got the first signs of peak starting to brew during the afternoon interval rides. A midsummer night of intervals. Did 7 x 5 minutes around AT with 1 minute break in between. Could feel lactate acid just starting to build, but not much and not with much effect in last minutes of intervals. Did some hill-drags prior to the intervals. Will be interesting to check the effect of this on Friday, when I will do the same amount of intervals, but half the distance.

Weight is getting under control again. This morning I was down to 72.4 before the run and 71.5 after. After biking the weight was at 71.8. So, I guess I will be starting the Marmotte around 70-71 kg. This is a couple of kg lighter than last year. Looking at the speed of the rides this year, I expect the power to weight ratio to have increased - so let's hope I can find the peak and improve. I haven't been on the Computrainer for a while, so I haven't the exact figures. Will do a test after returning from Italy so I have a bench-mark.

The greatest news today is that my new ride is now being painted in Trevisio. Since March I have been waiting for the Pinarelo Dogma. Very excited about finally getting it. The problem, naturally, is it arrives very late for the Marmotte. I'm tempted to ride it here but will need to check how different it feels once I get to ride it next Friday. It may be another Marmotte for the DeRosa Protos. It's a great bike too and handles magnificently. I run a compact crankset on it. 34-50 in front. Last year I had an 11-25 cassette. Running into the first turns at AdH I was then missing a 27 for the final ascent. This year I know I'm a bit stronger, and did not have any problems riding the 11-25 up the Mortirolo in May or up the Muro di Sormano after first doing the Ghisallo - and those two climbs are sure steeper than the AdH. So, this is what I use this year also if I choose the Protos. If the Dogma is to be used, I'm excited about trying out the new Super Record option of running a full 39-53 set-up in front and a 12-29 back. This gives actually just a tad lower gearing than with the 11-34 combination of the compact. The 54-12 will definitely be a benefit in the downhills. For those reading this without having done the Marmotte before and look for a recommendation on gearing: if you think 7-8 hours is realistic - then go for compact and 11-25 - if 8+ I'd look at a compact with 12-27, and if you are below 7 you can probably do a regular 39-53 with a 12-27. But again - gearing is individual. I like high cadence and ride lower gearing. Advice: watch out so high gearing do not drain your legs and damage your knees.


Well midsummer eve has come to an end. Not much celebration for me this year. A glass of wine would have been nice, but now I need to steer away from that until next Sunday :-) Tomorrow is rest day with a nice and calm evening ride. Looking forward to that - especially with the weather supposed to be perfect!

Chronovida - rolling life with the first post

Ciao!

The blog is about the rolling I do in life - my life on wheels - riding my bike with the aim of participating in cyclo-sportives. A few words about the guy writing: 34 (phew time flies) years Norwegian male - with residence in Copenhagen. I do as much sports I can - and as work, girlfriend and a healthy social life shall permit.

So, you're not going to read tips from a pro-rider - far from it. What you will find here is straight reading about experiences done in relation to rolling and how to get ambitions in sportives to balance with things our generation try to squeeze into a day: good family life, work life ambitions and social activities with friends.

What the blog will offer is words on:

• Training - combining strong training with a career
• Preparations for sportives - about the planning, nutrition and race
• The Sportives I do and wish to do - this year I'll do the La Marmotte, The Maratona d'les Dolomiti and Le Tour du Mont Blanc
  

I'll contribute and share my experiences and hope you will comment and share yours - so we can jointly improve.

Today is rest day in the second to last week before a hard weekend where two of this year's big goals are coming up. La Marmotte is taking place in Bourg d'Oisans with end on Alpe d'Huez July 3rd. The day after I will be riding the Maratona d'les Dolomiti which starts in La Villa in Italy - some 700 kilometers away from Alpe d'Huez. This year I have start number for both (736 for the first and 9642 for the latter). In the La Marmotte I participated last year, coming in 203rd at 7.20. Together with some good friends the stunt of doing both races in the two consecutive days was also planned last year. But we did not have start numbers, and arrived too late in the morning to reach the start. That day it ended with a shorter ride in the Dolomites and a decision to do both races with start number in 2010. I was lucky to get a start number in the lottery each year deciding which 8 500 riders out of 25 000 applicants will get to start. I'm really excited about the weekend coming up and hope all now will go according to plan. I have not heard about anyone else done both of these sportives in one weekend before (please let me know - I'd love to hear the story) - and let's see if I can put a check mark and done in a couple of weeks time on this one. Of course, with sportives in the alps - anything can happen.

Let me share a couple of very brief facts about these one-day races before moving on.

July 3rd - La Marmotte - 175 km, 5000 m elevation, 7500+ participants
July 4th - Maratona d'les Dolomiti - 140 km, 4000 m elevation, 8500+ participants
July 18th - Le Tour du Mont Blanc - 330 km, 8000 m elevation, ? participants - I have start number 97 and registered here a couple of days ago.

I will write in detail about the races and planning in the coming days. Today - it's about setting the scene for where I stand - ready as I soon will have to be.

10 days and final preparations starting
Only 10 days left, and it is time to do final preparations and trying to time for peak performance. Hours of training now need to come together and culminate. Over the last 12-16 weeks the wheels have been spinning about 400 km per week. Now it is time to step down a bit. In order to peak, I now need to go from longer intervals and longer rides to shorter more intense intervals combined with really easy rides.

Saturday I had a couple of hours of indoor spinning. Some cyclists defer from spinning as it does not resemble sufficiently road riding. Brian Holm has even been quoted for prohibiting spinning during winter. Well, for me - not to eager to always ride in the really bad weather conditions in Denmark and also trying to squeeze in high-intensive pulse training after work, spinning is works excellently. After a warm up, you can get right to intensive intervals and get the right level for the training - at least if you remember to mentally picture yourself riding outdoors. Saturday was not a winter day, but I also use spinning for high intensive peak forming sessions. During these sessions I go with intervals above AT where the pulse hit 88-95%. The firs session was a pulse session where the pulse level is shown to the whole class on a monitor. It certainly adds a competitive element. All in all a fairly hard session for one hour and an easier second hour with longer intervals below AT.

Sunday I needed a longer ride in fast pace. I could feel the legs having a bit of the good type of tiredness. I joined up with some triathletes and we did around 150 km around 35 km in average. It was not racing. Average pulse was around 137. This was adequate steady work over a few hours and the type of workout you know will pay off when the first mountain hits in less than two weeks.

Monday the downscaling from previous weeks really started. I did a late evening ride after work required a high level presentation to be prepared for the day after. The longest day of the year, one of the shortest rides of the year - and the latest - ending at 22.30 pm. The trip took me around Amager, where the airport is in Copenhagen. It is my favorite restitution route. Calming and flat landscape. I ran into a nice fellow called Jais and we had a good chat along the way. Sun set after 1 hour and 40 minutes where cadence wsa high, but pulse was low - never above 65%.

Today, Tuesday I almost feel guilty in not exercising at all. I've been restless, but know this is a needed break. I was really feeling the heavy training from the weeks before during the weekend, and it is now time to get sufficient restitution - but not too much yet. Tomorrow there will be a hard training session with a good session just above AT. Today my biggest worry has been weight. I have kept a very conscious diet. This morning my weight had jumped 3kgs from 71.1 to 74.4. I suspect it to my body is bloated now as a reaction to hard training and potentially lack of water and responds by binding more water to fill up glycogen deposits (was a topic on this here). So, let's hope my weight will be down to normal again in a couple of days.

Time to get sufficient rest prior for tomorrow's workday and intensive training.