Lessons Learnt and New Experiences

Things that I have learnt / discovered on this trip:

1. Mountains are hard.

2. To effectively climb mountains requires a good power to weight ratio. I have not enough power and too much weight to be competitive in this environment (Europe). I need to lose at least 5kg and increase my power threshold.

3. To ride mountains, get into the easiest gear as early as you need to (for me, when the gradient is higher than 6%). Start at a power level below threshold that you can maintain for 2 hours, and use your cadence to adjust your power output to remain within this level. Enjoy the scenery. You'll have plenty of time to look at it.

4. I still love Italy and the Italian attitude. Unconcerned with rules and authority yet steeped in tradition that would be unquestionable to violate. For example: pasta is a first course, not a main course. Early evening is for socialising and enjoying the day with a promenade or an Aperol Spritz and a light snack.

5. I love Italian food and could eat pasta twice a day without getting bored. I don't love French food. Too much cheese and cream. Not enough fresh fruit and vegetables.

6. I do love my bike and love riding. I like the social/community aspect of it most of all, then the freedom, and finally the sense of achievement and competition.

7. I love my family, friends and community.

New experiences on this trip:

i. Riding up and down four major mountains: Port du Bales (Pyrenees), Allez d'Huez, Passe della Herbe (Dolomites) and Mount Bondone. See (1) above.

ii. Representing Australia in an international event.

iii. Visiting France.

iv. Ticking off some more World Heritage sites: Albi, Avignon, Pont du Gard, Carcassonne, Roman amphitheatre in Orange and the Dolomites.

v. Racing 140km through rain and thunderstorms, riding 20km down a mountain while shivering uncontrollably and unable to feel my hands. Climbing my first mountain (and my second, third and fourth). And finishing fourth female. Thanks, Val d'Aran Cycling Tour. It was a challenge, a learning experience, humbling and character building.

vi. Adopting macciatto as my coffee of choice. It works in Italy where the coffee is good, but in Perth where the coffee is questionable ... Sometimes the extra milk and chocolate sprinkles are needed to disguise the flavour!

All in all, it has been a great experience. Not exactly a relaxing holiday, but a good break and an amazing experience. 

Now to lose those extra couple of kilos, and get back into a training routine in Perth. I definitely want to do the UWCT again, but next time I want to be more competitive - in the middle of the bunch rather than at the end! 

Food and Drink of Italy - A Photo Story

Vino rosso

Deer carpaccio

Spinach gnocchi

Tiramisu

Hot chocolate (incredibly rich and thick)

Cafeteria style food - Italian quality

Prosecco and chips

Gelato

Aperol spritz and a snack

Pizza and Coke

UWCT Road Race - Race Report

It was an early start on the morning of the road race. After being jittery and nervous at the start of the race in Vielha, I decided I needed to do a warmup before the final. So I was up at 5:30am for a 30 min warmup along the river bike path. Feeling more relaxed and prepared, I had breakfast, got into my green and gold kit, and headed to the race start.

We started in our age groups, from oldest females to youngest males on the long course, followed by those doing the shorter course. My age group set off second, at 8:02am.

We started from the main Piazza, with about 200m of cobblestones to navigate first up. I missed clipping in off the start line, very embarrassing, and by the time I got both shoes in, the rest of the pack was 100m down the road. Not good. Another Aussie was also slow off the mark, so we had to chase for the first km or so to get back onto our group - they were on a mission! Not an ideal start to the race.

We caught the group in front of us quickly, and things then settled down a little ... For the next 9km anyway.

Then we turned right, and the business of the race started - we were onto the first climb.

I stayed with the group for, oh, the first 500m or so up the climb. About three of us dropped off quickly. I was working above threshold but within myself, as I knew if I could stay with a group over the climb it would be much easier on the flats. After about 5-10 min, my group had truly pulled away from me. I then started getting passed by the men's groups coming from behind. And they were much faster. My main objective was to stay out of their way and not get knocked over! By this stage I had realised that I was in the "slow lane" and I was working at a level I could maintain up the climb.

We reached the "top" of the climb, where there is a countdown for the last 300m and it goes downhill. But, as I had been warned, it then kicked up to about 16% for a few hundred metres. That is what I'd been saving my energy for!

Going downhill, I was still taking it relatively easy around the hairpins. I was also quite nervous with lots of guys passing me going at least 20kph faster than me and not leaving me much room. Then we passed a crash where at least four riders had gone down, they were lying all over the place looking dazed and at least one had totally buckled the wheels on his bike. Now I was really nervous and continued descending like a grandma, trying to stay out of the way of the fast guys but also keep away from the edge of the road and force them to leave me enough room. Too much fun.

Finally I got to the end of the descent and turned left onto the highway for the 40km flat section. There was a group of about half a dozen guys that I got onto the back of ... For about 1km. I kept dropping off the back and sprinting to get back on, and eventually gave up. By this time, I had realised that Race Plan A was out the window. I reverted to Race Plan B, which was simple: enjoy yourself.

Along the flat, several groups passed me but they were too fast for me to latch onto for long. I figured I would be riding alone unless someone took pity on me. Luckily it was a beautiful day, the sun was shining, there was little wind, and I could enjoy riding on a smooth two-lane highway with no cars ... And now no other crazy fast riders passing me either!

Although I was enjoying myself, I wasn't dawdling as in the back of my mind was my goal/hope to complete the race in under 5 hours. As I was motoring along the flat, a lovely Aussie gentleman in the 60-64 years category came by and asked how I was going. He wasn't particularly racing either, so we rode together and chatted for the next 15km or so.

After a toilet stop at the base of the second climb, we started up together. We rode about 3km of the climb together, then he pulled away from me and I never saw him again ... I'm sure its because he was riding a compact chain ring with 29 tooth gear on the back :p

I stopped briefly at the feed station at the top of the second climb, to have a Coke and put on warm layers (arm warmers and gilet). It was a fast descent, with sweeping bends for the most part, until a few hairpins at the bottom. I relaxed a little, taking up the whole road, with no more fast guys passing me.

Then a left turn back onto the highway and, wow, only 10km until the base of the last climb.

I had been eating energy chews on the flats and drinking carbs, but with 80km and two mountains under my belt I was starting to feel a bit tired. Nevertheless, I continued to ride at a respectable pace back to the base of Mount Bondone, picking up an Austrian guy along the way.

I stopped again at the feed station at the base of mountain - two cups of Coke and this time taking layers off. I was glad I had already Mount Bondone during recon, as it helped mentally and emotionally to know what was coming and know I could make it.

It was a long 20km. Each km takes a long time to tick over when you're doing an average speed of 9.6kph. Particularly when your Garmin keeps cutting in and out due to low speed and mountains getting in the way of  satellite signals. However, I'm proud to say that I passed more people on that mountain than at any other part of the race. I estimate I passed at least 15 people up the climb. My legs were still feeling good. The things that were holding me back were (a) sore lower back (b) shooting pains in my toes from rubbing on my shoes, which went up my calf when I got out of the saddle and (c) thinner air making it harder to breathe.

A couple of times in the last 8km or so I started to get quite emotional and slowed down a little to compose myself and get on top of my breathing.

Finally, surprisingly, I saw the sign for 500m to go. Then, the finish line. And Kalvin waiting ready to take the finish line photo! I rolled to a place out of the way, got off my bike, and tried to compose myself. I couldn't breathe, couldn't talk, and was overcome by emotion. It was great to be greeted by a couple of friends from Perth (Liz and Christine) and Kalvin to look after me.

Big thanks to Kalvin for being an awesome soignuer and carrying all my warm clothes, taking my bike, directing me to food, and waiting patiently while I talked to every Aussie I could see - even if I'd never met them before. I had passed two Aussies coming up the climb so it was great to congratulate them when they finished.

The spectators along the course were great, cheering "Australia" and "allez allez" (go, go). The police and volunteers giving direction and keeping the roads clear of traffic also did a great job. I made it my goal to make everyone smile, waving and saying "grazie, ciao".

I really enjoyed the ride and the event. It was terrific to experience representing Australia. I hope to do it again ... But I may need a few more years of training under my belt first. The riders here are on a whole different level!

The race results are at the website:
http://www.winningtimesportservices.it/MainPage.php?Action=9500f8f743d9ce8beb889acc5eb9e06c&Item=4251&IDRoute=8525&G=X&C=F30-34

I am proud to report that I was the slowest female overall, with a time of 5:38 (average speed 20.1kph for 112km). I was second slowest of all riders.

The fastest time was 3:30 and the fastest female was around 4 hours. Incredible.

UWCT Course Reconnaissance - Road Race

The road race course for the UWCT final is 112km long (except for men 65+ and women 45+ who do 58km). It starts in the Piazza Duomo (town centre) of Trento and heads north on the main highway for the first 9km.

We then turn right and head up the first of three climbs. This one, in theory, is the easiest as it is only Category 2. It is only 6km long with an average gradient of 4.7%. However, this climb is potentially the most important for position in the road race. When we start in Trento, we start in order of slowest to fastest - I.e. women oldest to youngest then men oldest to youngest. So as we go up this climb, the faster groups will be coming up from behind and passing us. And after the climb, we have 40km of flat as wet head south back to Trento and beyond for the second climb. So it will be critical to stay with the main peloton over the top of the first climb and as they speed along the flat.

Then, 60km into the race, we hit the bottom of the second climb. This is a Category 1 climb. It is 12km long with an average gradient of 6.5%. The descent from this climb will be very fast, as the bends are sweeping rather than hairpins. It will also be cold, as it is through a forest.

We then have another flat section of approximately 10km as we head north again to Trento for the final climb. Up until this point of the course, my recon has been by car and looking at the course profile only.

The final climb is Mount Badone. It starts right on the edge of the city of Trento. It is an "Outside Category" climb. It is 20km long, with an average gradient of 7.4%. This is the only part of the course I have ridden, and it is the first mountain that I feel I have conquered, rather than the mountain conquering me! Were shall see how I feel after the end of the road race.

It is a mountaintop finish on Mount Badone. At this stage my race plan goes only as far as the bottom of the second climb: try to stay with the peloton. Depending on how that goes, how I feel and how everyone else is riding, we shall see what happens from there.

The photos are from the climb and the top of Mount Badone.

UWCT Time Trial Final - Race Report

The day dawned cold and cloudy, with the tops of nearby mountains shrouded in clouds. After an early (7am) breakfast and the obligatory macchiato, we loaded our bags into the car and drove the 40 min to the TT course. It would be a long day, with me racing at 10:46am and Kalvin (travel buddy, domestique and warmup coach) racing at 3:28pm.

Upon arrival at the course, the first stop seas the pre race bike check to make sure my bike was UCI legal. I knew it was borderline so I wanted to get it checked rather than getting told on the start line I couldn't ride it. As I feared, they said my seat was too far forward, and they made me move it back 5cm. I'm sure changing my bike fit an hour before my race had an impact on my potential power output, and it certainly affected my position, when possible I had my hands a few inches down from the gear levers at the end of the bars. But so be it ... High on the list of things to do when I get home will be a bike fit with someone who will ensure it is UCI legal.

The warmup went well, we had some rollers and Kalvin talked me through a warmup session. By the end of the warmup I was, well, nice and warm - plus the sun had started to peak out from behind the clouds. And there was still no wind, hooray!

I got to the start area nice and early, which was good because it was pretty chaotic! But I was ready and relaxed, took my place, mounted the stairs, mounted my bike, and they counted down my start time "5, 4, 3, 2, 1 go".

Down the nice wide ramp, around the corner, onto the main road and up hill straight away. I was passed less than 1km after the start by the Aussie Lady who stayed behind me ... She would go on to finish in third place in our age category.

On the descent, it was nice to have full use of the road with no cars. I did the descent 1min faster than I had in practice ... And still got passed by four people!

Then we had the flat section along the lake. I was slightly conserving energy because I knew I had the hard climb to go. I could feel the power was mostly coming out of my quads rather than my glutes and my pedal stroke was less smooth than normal, due to the change in saddle position. I was also trying not to get distracted by the lake, which was looking more beautiful than it had when I had the camera out during training.

Then a tight right turn across a narrow bridge, and it was onto the climb. At least I could now sit up and drive the power from my glutes a little more. The second part of the climb, where it gets to 13%, was hard. But the people cheering "go Australia, allez allez" at the top helped - it was great wearing the Australia kit and having people cheer along the course :)

The hard part of the climb was done ... Then a small recovery before the longest 5km of my life, with a gradient around 3%. I kept thinking I should be pushing harder, I was willing my numbers to go up - both power and distance, so that the finish line would come sooner.

Eventually, around a curve and up a hill into the finishing chute, out of the saddle for 5-10m in an attempt to sprint for the line... And then I crossed in a time of 52:35 for 24.1km. Average speed was 27kph.

Looking at the times I had predicted for each of the segments of the race, I went faster on the descents and the climbs and slower on the flats than expected. Maybe I should only race up and down hills?

I had perfect conditions and did the race about 1 min faster than I expected. I also finished 10th in my age category (not last) so I am satisfied with my result ... But also motivated to train harder and prepare better so that I can be more competitive in future.

The fastest female time was 39:57:57 and the fastest male time was 35:25. The men went in the afternoon, and quite a strong wind had picked up.

Now to decide on my race strategy for the road race ...

UWCT course reconnaissance - time trial course

We have spent the past three days, since arriving in Trento, doing reconnaissance of the time trial and road race courses.

First, the time trial course ... It starts with a couple of km at 6% gradient (climbing), followed by a technical descent about 5km long with a gradient around 8-9%. Plus for hair pin bends. The descent will be the key to success in the TT, if you can't descend you will lose time. Then there is approx 5km flat, alongside the lake on roads barely wide enough for one car. And some twisty turns through villages and onto bridges. Then there is a 5km section of hard climbing, with significant sections up to 10-13%. Ouch. The last 5km is also climbing, but it reduces down to <5% which seems comparatively easy!

My first rides on the TT course were down the descent with Zipps 404, which I had only ridden once before. I was scared the first descent, and each time I went down I got more scared and slower. The third time there was a bit of wind, and I was crawling down so as not to lose control of the bike. That decided me - no Zipp wheel on the front.

Today I did the descent with my road wheel on the front, and Zipp on the back. It was a revelation! I actually felt I could control the bike, and I could even start to think about corner exits and where the pot holes were that had to be avoided.

The flat parts of the course are great, scenic and smooth and you can take advantage of the TT position.

The climb is hard. Today was especially hard, but that may have something to do with the mountain I climbed this morning before heading to the TT course ...

All the photos show where the TT course actually goes.

Gli Dolomiti (The Dolomites)

The past two days have been a lot more focused on cycling and resting than the trip to date - which has been a nice change!

I picked up my travelling companion, Kalvin, from Milan airport, and we have been based in the Dolomites. Which is a World Heritage Site, by the way

Yesterday I did a ride down the mountain, along the river for an hour or so, then the 9km climb back up the mountain. The climb went well; I have realised that when I'm feeling fresh at the start of a climb I need to watch my power output and keep it within sustainable levels, otherwise my power profile graph tends to go in the opposite direction to the elevation - downhill.

In the afternoon I did some yoga on a terrace overlooking the mountains, had a quick dip in a lap pool, then decided to take the plunge and get naked so I could fully partake of the "spa". I spent some time in the steam bath, hoping it would help my cold. Unfortunately my cold has not improved. Although that may have something to do with being conquered by another mountain today ...

After my success riding the first 9km of the mountain yesterday, I decided to try to tackle the whole climb today. The weather was idyllic and I figured I may as well practice climbing mountains while I have the chance.

The route was called the Passo della Erbe, and I had read that it was scenic and not too steep, apart from a section just above the town we are staying in (San Pietro). That was true ... But the steep section was ridiculously steep (14-16% for tens of metres and the rest >10%) and a lot longer than I had hoped - it took me almost half an hour to get past this section to the easier part of the climb. And by this stage it was just survival mode, keep going pedal stroke by pedal stroke, counting down the km to the top.

I eventually made it to the top after two hours and 21km. My average speed was 11km/hr, which I was actually pleasantly surprised about. 1km can be a very long way when the gradient is >10%.

Happily the descent took me less than 1/4 of that time, even though I was riding like a grandma due to factors such as blind corners, oncoming traffic on a road only wide enough for one car, angular gravel, cow pats and potholes. At least I was warm with my Aussie team rain jacket on!

Luckily I managed to find a cafe in town that was still serving food at 2:30pm and I got the ham and cheese roll I had been anticipating on the descent. Recovery food European style!

The afternoon was spent resting and watching the Vuelta a Espana being fought and won on a mountain even steeper than what I had been riding!

Oh and there are cows here - with bells on! ��