141 miles for my 43rd birthday

 

Over the past few years, I've celebrated my birthday with some type of cycling. Last year I was joined by Karel and my friends Garrett and Alvi for a 101 mile ride (with scenic views) and a little over 10,000 feet of elevation gain. 

A few weeks ago I started to think about where I wanted to go for my birthday ride and I wanted to do something I've never done before. I was chatting with my friend Garrett and I asked him about riding to and on the Blue Ridge Parkway. Garrett is all for epic rides so he is a great person to consult when it comes to creating routes. Several of my cycling friends have ridden on the parkway but they usually start from the Flat Rock/Dupont/Brevard area. I asked Garrett if he would create a route that included the Blue Ridge Parkway from our area. 

The first route he created started from Marietta (~10 miles from where we live) and included a loop around/on the Blue Ridge Parkway. This was exactly what I was looking for. However, I didn't want to drive to Marietta to start the ride so starting from home would add an additional 20 miles, which would make for a 137 mile ride. This got me even more excited because my longest ride on the bike was 131 miles so this would also be my longest ever ride. 

However, I was told that a few miles on the Blue Ridge Parkway were closed due to Hurricane Helen (September) so we needed to revise the route. Garrett came up with the finalized route which got me super excited. Almost 140 miles and we were going to ride on the Blue Ridge Parkway. And based on the route, I'm turning 25 😁.

With my birthday on a Saturday (May 31st), I didn't want to do this ride alone. Knowing that my friends would also be riding on Saturday morning, I sent out a few group texts and I was so delighted to see that almost all of my riding buddies were in for my crazy birthday ride. Because not everyone was able to do the entire 137 mile ride, Garrett created a "short" route (which ended up being close to 80-90 miles because most of my friends live near downtown Greenville). 

I sent out the invites and we planned to start the route at 7:30am with the goal to finish the ride by 4:30pm. 

We planned 4 bottle refill stops:

• Mile 25.8 (Caesar's head overlook) - unfortunately the water was running there
• Mile 45 - Downtown Rosman gas station 
• Mile 88 - Country store gas station (Back)
• Mile 114 (gas station Hwy 11)

I packed my pockets with sport nutrition powder (I brought along 5 individual baggies, each with 90g carbs. Two bags of Never Second berry and 3 bags of Infinite Fructose. I also brought along a granola bar, packet of PB crackers and a Never Second gel (which I never consumed). At the gas stations I had a few sips of Coke, a few Pringles, a bag of Haribo gummies and the granola bar and PB crackers that I brought with me. I also consumed 7 bottles of sport nutrition + 1 bottle water. 

Karel and I woke up at 5:45am and left our house on our bikes at 7:15am. 

We rolled to "the rock" around 7:25 and met up with everyone. Ten people showed up! 

We started the ride around 7:40am and made our way to Caesar's Head (CH). For those of us doing the long ride (Alvi, Seth, Yannick, Carley, Karel and me) we made sure not to take any pulls but instead, let those doing the short loop do the work. One of the riders had two flat tires so he decided to turn around. 

When we got to the base of CH, everyone did their own pace. When some of the short route riders went on ahead, I was thinking to myself "We are doing an ultra, don't go out with the half marathon athletes." The weather was perfect, I started off with light arm warmers and gloves and took them off before the 6.5 mile climb up the mountain. It took me 43:39 to get to the top. Karel's back was really bothering him (he has serious disc/nerve issues which have been getting worse over the past year) so he was feeling worried for the rest of the ride. I told him he could turn around with the short route riders but he wanted to do the entire ride with me. 

We took a picture at the lookout and Carley, Alvi, Karel, Seth and I continued down the other side of CH while the rest of the group reversed the route and continued on with their ride. It was a great start to a long day ahead. 

27 miles down, 113 miles to go. 

Once we got down to Cedar Mountain Cafe, we met up with our second group of friends who were joining for the next part of the ride. Sarah, Camillo, Tim and two of their friends joined us for the next 71.6 miles. This group started in Flat Rock/Saluda so they were also collecting a lot of miles today (130+ miles). 

We started to make our way to Rosman which I was super excited for. I've always wanted to make the turn in that direction and we were finally exploring new roads. The terrain was very smooth and somewhat flat and we enjoyed a pretty fast pace (21 mph) for the next 18 miles. We made a store stop at a gas station to refill bottles and stock up on snacks. The mission for us was to fuel a lot! 

The scenery was very beautiful and once we got onto 215, we started our climb. For the next 26 miles, we went up and up and up. Over 2 hours of climbing and we accumulated over 4400 feet (with only 665 feet of descending). The first 11 or so miles were gradual and it was my favorite type of grade - I could keep a nice rhythm and there were a few quick downhills to enjoy. Then the grade picked up and it was a little more of a grind. We made a turn on to the Blue Ridge Parkway and I was so excited to be in a new area. I've ridden on the parkway twice in the past but this was an entirely new experience for me and I was really happy to be with my friends. 

The views were stunning. It was very windy (not Lanzarote windy ;) and getting colder. We reached ~5000 feet and we still had 1000 feet to go (and over 3 miles). We thought about turning around but we all decided we would go to the highest point and stick to the plan. There's great power in being with a group and with it being my birthday, I think everyone was up for the adventure. 

Ten of us (Seth wasn't in the picture) reached 6053 feet which is the highest elevation on the Blue Ridge Parkway Motor Road.  Mission accomplished! 

We bundled up and started our descend. The 8 miles on 215 hwy was incredible. It was the most enjoyable descent with sweeping turns that required no or little breaking. I averaged 31 mph on the 8 mile descend. 

We stopped at the Balsam Grove General Store around 90 miles, which was a true delight. We were all in need of refueling our bottles and getting some food but the owners of the store were so nice. I highly recommend stopping at this store if you are cycling around the Balsam Grove area of NC (outside of Rosman). 

Throughout the ride, I wasn't focused on the mileage of how far we had ridden or how far we had left. I kept my computer screen on the navigation so I only focused on the segment I was in. I completely lost track of time and by the time we stopped at the country store, I realized it was getting close to 2pm. 

We had such a great group. No one ever complained and everyone was in good spirits. There was no weak link and everyone supported one another. 

Eight miles later, we said good bye to our second group of friends and it was down to five of us for the rest of the ride. Karel started to feel better so he and Yannick did some of the pulling. 

It was nice to make our way towards Rocky Bottom as we were back to familiar roads. We descended on one of my favorite descends and made our way to our last store stop at the Holly Springs gas station. 

I was also feeling very strong so I pulled for some of the long stretch on Pumpkintown. My good friend Carley was riding really strong and she ended up with over 150 miles on the day! 

For 73 miles and 5:03 of riding, we averaged 14.4 mph and accumulated almost 8000 feet elevation gain. Thankfully, the major climbs were done so we were able to get our average speed up for the rest of the ride. We ended up averaging 16.8 mph for the entire road but for the last 68 miles (3:20) we averaged 20.4 mph. Because our stops were a little longer than planned, we ended up modifying the final route and made a direct route home on Pumpkintown and then from Marietta straight to Travelers Rest and then on the Swamp Rabbit Trail. 

The final crew (And Yannick ran off the bike) 

We made it home shortly after 5pm which made for a long time on the bike. But I've never been happier. I'm so grateful for amazing friends who showed up to make this birthday extra special. 

And a big thank you to Garrett for creating my "25th Birthday Route."

As for the evening, we had pizza from my favorite place: D'Als. 

Enjoy delicious homemade Carrot Cake (thank you George for making it for me!) 

And celebrated my first birthday in 16 years without Campy but my first birthday with Sunny. 

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Karel is at Paris-Roubaix!

 

A year ago, our good friend Joe emailed us about the Paris Roubaix EF Pro Race Camp from April 4-7th, 2024. Immediately, as soon as I read the words Paris Roubaix, I knew this was something that Karel had to do. 

Since a very young age, Karel has loved the sport of professional cycling. He got this love from his dad. Karel watches all the grand tours and classics and knows a lot about the sport and the riders. He also loves anything bike related so he regularly stays up on bike tech by reading various websites. Having grown up as a cyclist, he also knows a lot about the 'early days' of cycling. 

Check out these pics of teenager Karel. 

Behind the Tour de France, Paris-Roubaix is one of the most recognizable events in cycling. Known as the Queen of the Classics and the Hell of the North, this event dates back to 1896 and has taken place 120 times since then. Paris-Roubaix is arguably the hardest one-day cycling race in the world. At almost 260km (161 miles), the unpredictable weather and wind conditions add an extra layer of difficulty to the 29+ cobble sectors which make up around 55km (34 miles) of the race. Although the course is flat, the vibrations from the cobbles require a tremendous amount of power which means a great amount of energy is expended within each sector. And all of this is done on a road bike. There are three five-star sectors on the course (the start show the difficulty of the cobbled sectors), which are the Trouée d'Arenberg, Mons-en-Pévèle and the Carrefour de l'Arbre.

The race finishes in the iconic Roubaix Velodrome. 

In other words, Paris-Roubaix is a legendary bucket list event for any cycling enthusiast. 

Karel traveled to Europe on Monday from Charlotte. He flew to Newark on United and met Joe there. They flew on United to Brussels. They arrived to Brussels airport around 7:30am on Tuesday and were greeted by someone with the EF coaching staff. They were shuttled ~90 minutes to their hotel in Lille Grand Stade. When they arrived, they received their Cannondale bikes that they rented for camp and checked into their rooms.  Karel was exhausted from very little sleep on Monday night but they venture out for a shake out ride on Tuesday to experience the cobbles (and wind). After a good night of sleep on Tuesday, the camp officially started around noon on Wednesday. They received some really cool swag at the hotel, had lunch and then listened to a presentation about riding on the cobbles (Karel really enjoyed it). Then they were off for day 1 of camp - a 55km ride, finishing in the famous velodrome. When they arrived back to the hotel, they had snacks and then a late evening dinner. 

The camp package includes:

• Four star accommodation at Park Inn by Radisson, Lille Grand Stade, near Roubaix velodrome - the start and finish of the sportive and finish of the pro race
• All meals and ride nutrition
• Daily training rides and sportive preparation with Team EF Coaching trainers
• Team car supported training rides with mechanic, nutrition and spare kit
• VIP pro race package including exclusive team access at the World Tour race
• Daily bike maintenance and cleaning by team mechanic
• Paris-Roubaix Challenge race entry and insurance
• Massages by team soigneurs
• Daily laundry service for cycling kit
• Pre-camp access to our training library
• Personal race-day nutrition consultation with nutritionist Spencer Miller
• Secure bike storage and ride preparation room
• Transfer from Brussels airport or Roubaix train station

After 3 days of riding parts of the course, Karel will participate in the Paris-Roubaix Challenge. On Saturday morning, thousands of cyclists get to ride the same course as the pros. Although ~90km shorter than the pro race, Karel and Joe will be racing 170km (~105 miles) and will cover all of the cobbled sectors, just like the pros. When Karel finishes the race, he will get to watch the professional women finish the race in the velodrome. Then on Sunday, he will get VIP access to watch the male professional race. 

I'm so happy for Karel to have this experience. It's going to be a challenging 4 days as riding the cobbles (on a road bike) is no easy task. Karel said that it was so much harder than he expected. But like we experienced at the Haute Route Alps 7 day stage race, this experience will give him a greater appreciation for what the professional cyclists experience when they race (just at much slower speeds and with much less pressure to perform).

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A post shared by Marni Sumbal, MS, RD, CSSD (@trimarni)

Beat the winter blues with your tribe

 The winter can be a challenging time when it's cold and dreary but getting outside to exercise is an immediate mood booster. And as the saying goes, there's no bad weather, only bad clothing.

On Saturday morning, Karel went gravel biking with our friend Alvi and I joined the GVL WBL group ride. I've participated in this winter bike league for the past few years and it has significantly helped my mental health in the winter. Being inside or alone with my own thoughts is challenging for me and I find that I am the happiest when I am with people. I feel incredibly lucky that I have several swim partners and bike partners to help get me out the door when the weather is less than ideal.  

I returned home from my ride shortly before Karel and for the next 20 minutes, I couldn't stop talking about the ride. I told him about the 60+ people that showed up, the horses that ran alongside us in a farm, the guy who didn't have the best bike handling skills and was making me nervous being behind him, my effort on the QOM (and winning $20), meeting new friends, reconnecting with familiar faces, the spicy effort on Pumpkintown road with the juniors taking the lead and pulling the group, and chatting up a storm with my friend Carley. And all of this in ~35-40 degrees. 

This got me thinking about a sense of belonging and how important "tribes" are to my happiness. I had to make the effort to form my tribes but it was essential for connection and belonging. Even though I'm selfishly seeking tribes to help me with my training/fitness, it's nice to belong to something greater than myself. Connecting with people you most identify with is extremely important to well-being. 

If you struggle in the winter, find a tribe. If you can't find one, start one. You deserve to feel like you belong. Find people who share similar values and passions. Develop awareness of what's missing from your life, what you are looking for and what you enjoy. Commit time and effort to your tribe. Be willing to try new things and to step out of your comfort zone. Ditch the judgement. Be open-minded. 

Rituals and routines are so important for mental health. For 8 weeks in December and January, I know where I neeed to be on Saturday at 10am. Even though I only know a handful of people at the group ride, there's no judgement, only belonging, respect and being cared for. We all share a love for the bike, for being outside and for enjoying the many benefits that come with riding in a group. I love my cycling tribe. 

How to dress when cycling in cold weather

I love the heat and humidity but there's something about winter riding that soothes my soul and sharpens my mind. It's as if the cooler it gets outside, the more excited I get to go outside for a bike ride. I was not always this way - it took me several years to learn how to dress appropriately for cold weather riding but as the saying goes "there's no such thing as bad weather, just bad clothing."

Where we live in Greenville, SC. the weather can be unpredictable. Luckily, we are never too cold for too long and it rarely snows. While this is a great thing for year-round outdoor cycling, it does make it tricky for what to wear. 

As an example, in the past two weeks, we have enjoyed a variety of weather for a variety of outdoor rides. 

Warmish 2-hour afternoon gravel ride. Private skills session with our athlete Diane. 

9:30am, 3hr group ride. Started off foggy, stayed cloudy, got warm and then cooler again. 

Very cold 3.5 hour mountain bike ride. 

Sunny sky, cold 4 hour road bike ride. 

Our Greenville cycling community is all about year-round outside riding. There are so many group rides, events and other activities to encourage people to ride outside no matter the weather. With no formal group ride planned this past weekend, my friend Carley took me (and two others) on her favorite route. I was really excited for this route as it included a few roads that I had never explored before. I love that after 8 years, we are still discovering new safe roads for cycling. The views were incredible and the time went by so quickly. Since I had my Garmin bike computer set on the route, I had no idea how long we had been riding. When I got home, I was surprised to see that we rode for 4.5 hours and 73 miles. Although it was in the upper 30's when we started our ride at 9:30am, the sunny sky helped us stay warm, even though it stayed in the 40's throughout our ride. Although this wasn't a "hilly" route, we did manage to accumulate ~6200 feet of elevation over 4.5 hours. 

With this being my first cold outdoor road bike ride this year, I naturally overdressed for this ride as I wasn't sure what to wear. But before I left for the ride, I decided to make a quick change and I ended up dressing perfectly for this ride. 

-Base layer
-Long sleeve cycling jersey
-Cycling shorts 
-Leg warmers 
-Shoe covers
-Long sleeve gloves 
-Ear covers

Depending on the air temp, wind chill, ride speed, intensity, duration and location (ex. protected wooded area like mountain biking vs. exposed gravel or road biking), there's a lot to consider when it comes to dressing appropriate for cold weather riding. 

A put together a video of showcasing some of the clothing that I have invested into for the winter cycling season. Because I ride outside year round, my wardrobe for outdoor winter riding is much larger than what I need/use for warm weather riding. But it's worth it. It would be a shame to spend the entire winter riding indoors. My bikes (and me) love to be outside. 

 

Haute Route Alps Stage 6

 

STAGE 6

August 26th, 2022

Start: Meribel, France

Finish: Megeve, France

85.45 miles

6:10 riding time

11.0 mph average

12,086 feet

Climbs: TRA (9.7K), Cormet de Roselend (19.2K), Saisies (16.3K)

By this point in the event, we had our morning routine nailed down and we started to become a bit more relaxed in the morning. Whereas we had stuck to a strict 2-hour before the event wake-up, we gave ourselves a bit more time to sleep in and woke up at 5:45am instead of 5:30am. We walked across the street to get breakfast and then packed up our room. At this point I was out of Skratch Super Fuel (which I used for the first 4 stages in my first two bottles). I used 2 heaping scoops C30 from Never Second and 1 packet of EFS Salty Watermelon (which was really good) in my other bottle. I also had some chews to give me a bit more calories since my other bottle only had 110 calories. 

Since we didn't have far to go for the staging area (it was right next to our hotel), we made our way to the starting area around 7:15am. Although this stage was our 4th stage of climbing over 10,000 feet, it was also our second to last stage - and our last stage of climbing over 10,000 feet. Certainly knowing that we only had one day left made it a lot easier to look forward to this stage. In looking at the weather on the Epic Ride Weather app, it looked like we may get some rain later on the in the stage but overall, it would be a cool and cloudy day. 

I wore my jacket to start because we had 21.7K neutralized with most of it downhill. After we started, we had a short climb out of the village of Meribel before starting our long descend down the Col de la Loze that we climbed to finish stage 4. After a few minutes of riding, I noticed that my computer wasn't picking up speed, mileage or cadence. The night prior my Garmin froze so I am not sure what happened but it was trouble picking up the satellite. I restarted the computer and still nothing. After a few minutes, Karel and I stopped on the side of the road to try to fix it up but after trying a few things, it was still not picking up the metrics. While I wasn't using power for pacing, it was extremely helpful to know what kilometer I was on as that helped with pacing. Plus, for this epic event, I wanted to make sure every mile was accounted for. Once we got started again, we were at the very back of the group (behind the last vehicle) but after a kilometer of descending, we were back up toward the front of the group. Eventually my computer started working (somewhere in the beginning of the first timed climb) so that was a relief that I finally knew where I was in the climb. 

Once we got a few kilometers away from the first timed section, I stopped to go pee on the side of the road and stuffed my jacket in my jersey pocket. I picked back up with a group just before the first timed section. 

The TRA climb was a great first climb of the day. The road condition, grade and switchbacks reminded me of home and I felt really strong. I was able to stay in a small group and I found myself ahead of a few girls that were always ahead of me in the previous stages. Karel was feeling a bit stronger than in the past few stages thanks to the rest day. It really helped him to have the afternoon off where he could rest and refuel and get a good night of sleep. Karel ended up in a group near the front (not the front front but near the front) and he was really surprised to be in the company of some of the top GC (general classification) riders. 

This stage was a bit different than the first four stages in that much more of the stage was timed, including the downhills. From 21.7 until 75, we made our way up the TRA climb, down the TRA climb, along a rolling/flat section before starting the Roselend climb. Finally at the top of the Roselend climb, the timing stopped and I regrouped with Karel. I decided to refill one bottle at the top of TRA just to ensure that I had enough for the next 45 kilometers. 

The 25K Roseland descend was not timed and Karel went ahead. We didn't spend too much time at the top of Roseland as it was a bit cool and cloudy and we wanted to try to beat the rain. We went through a lot of villages and tunnels on this route and the scenery was amazing. It was becoming much more green and the blue color of the lake took my breathe away - it was incredibly beautiful. 

Although I was tired, I felt like I rode really well on this stage and I was able to stay with groups much more than in the past few stages. I could tell that many of the riders were getting tired and probably went out too hard for the first few stages. It was fun to ride with some new people in the group. 

My favorite part of the day was being so close to the cows and enjoying their company as they enjoyed their grassy field. 

The last climb was Saisies and it was challenging. It was a lot more pitchy than Roselend without much relief. We started off on a super steep incline just after the timing section, before it eventually settled into a 7-12% grade for the next 12K. There was a short drop in the grade (~3%) for a few kilometers before the grade picked up aagain to the top of the climb. 

Karel rode the Saisies climb with our Australian friend Clay (who had nice music jamming from his phone) and while I tried to stay with them for a few kilometers, eventually I needed to drop back. However, I was able to link up with a few other solo riders to keep myself riding strong. I made a quick stop at the last aid station on top of Saisies  before making my way down the descend and into Megeve. 

For this stage, we went through a lot more towns and the roads were a bit more busy at times but there was plenty of support staff keeping us safe. The final 10K was a gradual climb into Megeve and I was thankful to be around a few other riders to finish off strong. I have no idea how we missed the rain but I never got wet. Karel said he got a little rained on but it didn't last long. It felt like we were chasing the rain all day. The cooler weather felt great. It was a much more windy day, which made it tough on the top of the climbs. 

After I finished, Karel and I dropped our bikes off with Jeremy at France Bike Rentals to give them a charge (electronic shifting) before the final day. Karel got a massage while I showered and then we went to get some food. The post event meal was the best meal that we had had all week. It was sooo good. It was so great knowing that we only had one more stage and we would be staying in the same hotel for the next two nights.

We rode a few minutes to our hotel and I instantly fell in love with it. I could not have asked for a better accomodation for our final stay in Megeve. The hotel was super cute and since we had a little more time in the afternoon (with it being just around 3pm), Karel enjoyed a cappuccino at the hotel while I editted my Go Pro footage. We then walked to the nearby grocery store for some food for dinner. 

The rain helped to cool things off which made for a comfortable evening in our room. Although I felt like we had already finished the event and tomorrow was a bonus stage, Karel was exhausted and continued to question how he would finish the last stage. We both slept great in the evening and looked forward to one last ride. Only 62 miles and 7500+ feet between us and the finish line! 

One more day to go!! 

Lessons Learned 
There's something about not giving up. You never know what you are capable of doing unless you try. In a 7-day event, there are going to be bad days. There are going to be tough moments. But if you give up, you don't put yourself in a position to experience the good moments and good days. We never thought we would feel good in any stage but we both had good days throughout this event. Stage 6 was a good stage for us (for the most part) and we rode stronger than we had in the days past. This stage also involved a lot of self-talk. At any point we could have just eased up but we both wanted to give our best, in every stage. That's all you can ask for from your body. Just give your best. 

Haute Route Alps - Stage 5 (Time Trial)

STAGE 5 - 10K Time Trial 

August 25th, 2022

Start: Meribel, France

Finish: Meribel, France

6.2 miles

59:33 riding time

6.27 mph average

2657 feet

Climb: Col de la Loze. 

For our "rest" day, all we had to do was ride 10K. Up the Col de la Loze. 2657+ feet to climb in 6 miles. Pitches above 20%. Over 9% gradient for the majority of the climb. Summit at ~7500 feet. At this point in the event, we have covered 390 miles and 52,000 feet of elevation gain in five days. 

Yeah, a lot to accomplish before we could full enjoy our rest day. 

The overall vibe was a bit lighter in the morning as every rider had a set start time range for the time trial. Mine was 9:45-10am and Karel had 10am - 10:15am. They seeded everyone based on overall times so that the top seeded athletes were at the end.

We woke up around 7am (yay for sleeping in!) and had breakfast at the hotel. Although I felt a bit more in my element with the concept of a time trial (my own effort), the course had me worried. I wasn't sure if I had the energy to get up some of the steep pitches and I was worried about having to walk (or fall over). 

After we ate, we took some time to foam roll and do some mobility before heading out on the bike for a warm-up. There were many riders out warming up which it was really important to go into the time trial with a good warm-up in the legs. We wore our triathlon one piece race kits because why not, it's a time trial! 

It was hard to find anywhere flat around the village so there was a lot of back and forth riding. Every pedal stroke was hard, especially going uphill. I found myself extremely nervous. 

When I rolled up the staging area, they called my name right away. After a 37 min warm-up, it was nearing 9:45am and I was about to go. I didn't even have time to think about the start so I just rolled up to the starting stage and within 60 seconds, I was off. I think this was actually a good thing as I didn't have any time to think about what was about to come. 

Once I started, I found myself a bit less nervous. I mean, there's no turning back now so I may as well make the most of the next hour. My goal was to finish but I also gave myself a bonus goal of trying to get under 1 hour. 

The first 1.5 miles were not too bad. It was a gentle 7% grade, weaving through the streets. Eventually the road turned into a golf path type of road (very narrow) and then I hit the first kicker. Ouch, that was steep. There was no way to control my heart or take it easy. I had to give every ounce of power to get up the climb. Then the road settled back down again to 7% (which felt like I was going downhill compared to the kicker) so I was able to relax. I knew I wasn't going to gain any time or places for this time trial so I tried to be really strategic with my energy. I didn't want to overdo it on the "easier" sections as I knew I would need the energy, muscle power and heart beats for the last 5K - the "hard" stuff. 

With other riders already on the course, it was easy to get a glimpse of what was coming - seeing athletes rock their bikes side to side to power up the climb helped me prepare myself. And then there were the riders who were descending down from having already completing the climb - which gave me some reassurance that I would die getting to the top. 

The switchbacks were a blessing as it gave a tiny bit of relief before the road kicked up. 
With every steep pitch, it took everything I had. I questioned if I would be able to get up the next steep climb but then when the gradient dropped to 9 or 10%, I had a bit of relief. There was a short 30 second moment of downhill riding which was grately enjoyed. Looking ahead at the finish, I could see the road ad it went straight up. 

But thankfully the end was in sight. 1K to go. 1K until I get to rest and fully enjoy my rest day. 

There were a few riders on the sidelines cheering and an announcer on the top. I soaked it all in. The hardest climb of my life. 

When I got to the top, I couldn't believe the view.  also beat my goal of breaking an hour and went 59:33. After enjoying a few apricots and a cookie, I walked over to the finish line to wait for Karel. 

There he was, muscling his way on the 20+ gradient to get to the finish line. 50:44 to get to the top. After he crossed, he made it a few more pedal strokes until he hobbled off his bike and collapsed. 

With no rush to get back (except getting a little cool at the top), we spent the next 35 minutes really taking it all in. 

The descend was even more amazing as we could really take in all the sights that we missed while suffering and making sure that our next pedal stroke was not our last. During our 22 minute descend, we stopped to take a few more pics and made sure to give way to the riders who were climbing. It was motivating and inspiring to see the top seeded riders (especially the females) riding so strong up the climb. 

After we finished, we changed and had a snack and then walked across the street to the Olympic center for lunch. After lunch, we caught up on some work for our athletes as we had a bit more time and energy. Later in the afternoon we walked around the town and got a few things for dinner. I was craving cereal and chips so that was my dinner. It totally hit the spot and I felt so good going to bed. 

Although Karel found the stage very hard, the day itself was very much needed. It's amazing what a few extra hours of rest and food can do for the mind and body. 

While we were sad to pack up and leave Meribel, we were really excited for our next stop - Megeve. Our final destination for the event and where we would be spending the next two nights. 

Lessons Learned 
In the afternoon of the stage, we watched the Col de la Loze stage from the 2020 Tour de France. After riding this climb, Karel's entire perspective of professional cycling changed. He no longer understands how these riders can ride so fast, with such a high cadence and attack on these climbs. Watching this video left us with our mouth wide open, in disbelief of what these riders can do. 
There's something incredibly special about this experience of riding on these legendary climbs. Although we ride these climbs 2-3x longer than the TdF riders, we are on the same climbs. 
This stage taught me a lot about comparison. There was no way I could get to the top of this climb trying to race another athletes race. The only way was to focus on myself and my own effort. It's so easy to compare yourself to other athletes or even a past version of yourself. It's so easy to feel defeated when being passed by another athlete. But knowing that I was giving my absolute best with each and every pedal stroke, I was so proud of myself - on this day, with the fitness, health and ability that I brought to the stage. Watching the tour and other cycling events is one of our favorite things to do but we now have a whole new perspective of what these riders are capable of doing with their bodies and minds. 

Haute Route Alps - Stage 4

STAGE 4

August 24th, 2022

Start: Les Deux Alps, France
Finish: Meribel, France

95.5 miles

8:09 riding time

11.7 mph average

14,339 ft elevation gain (Karel's computer had 16,211 feet!)

Climbs: Glandon (25K), Madeleine (19K) and Meribel/part of the Col de la Loze - 16K)

Stage 4 had us worried. It was our "Queen" stage which means it was the most difficult stage of our 7-day event, involving several difficult climbs and accumulating the most elevation. We were so worried about this stage that we didn't even familiarize ourselve with the climbs or stats until that morning. As if the first 3 stages were not hard enough, we were carrying around a massive amount of fatigue and soreness going into this stage. 

But there were positives on this day. First off, if when we finish the stage we will officially be over half way through the event. Wahoo! Secondly, we will be staying in the famous ski town of Meribel, France. And even better, we would have the same accomodations, in the same location for two nights! And even better, our hotel had a pool! Not that I was interested in actual swimming but I was missing the water. Lastly, we "only" had a 10K time trial for stage 5 which gave us most of the afternoon to catch up on food, rest and sleep. 

So while there was a lot to look forward to after the stage was complete, we first needed to complete this massive stage. 

With another early start of 7am, we woke up around 5am and you, guessed it, ate breakfast, packed up our stuff, pinned our numbers on our jerseys, etc. etc. We had gotten into a routine and since we were so exhausted, we were a bit on autopilot. It was a little chilly outside, which was nice in that we slept ok without AC but it was a chilly start to the morning in the low 50's. It was getting harder to eat in the morning but my appetite would really pick up in time for the post event meal. 

The start of the stage was downhill and for 30.8K it was neutralized. I had a jacket and gloves on to keep me warm and I really enjoyed the almost 70 minutes of neutralized riding. Although I made sure to be careful as riding with 400 riders down switchbacks, on narrow roads and in tunnels can be a bit sketchy, especially when everyone is tired. 

Before the timed segment, I stopped to remove my jacket and gloves and also went pee. With a rest stop in the middle of both of the climbs, I was planning to quickly top off my bottles to get me through the climbs but then fully refill at the very top when the timing section was complete. 

The Glandon climb was incredible. The scenery was a bit more green than what I had seen the past few stages and it often felt like I was on another plant. The water and architecture in nature was incredible. Although I was tired as I made my way up the 17.6 mile, 4453 foot climb for 1 hour and 57 minutes (8.96 mph), I was really soaking in the scenery. 

By this point in the stage, we found ourselves around similar people so we began to know people by names (and with hours of climbing, there was also time to get to know people). Karel enjoyed riding with Clay - who had his music jamming from his phone. I found myself around the same Canadians and British guys and also rode with a Brazilian lady for some of the climbs. She was very strong but her knees were bothering her so we were encouraging one another not to give up. That pretty much sums up the vibe of this event - people are really encouraging and supportive. 

After enjoying the views at the top, it was time for a very long, fast decend of 14 miles (40 minutes). I didn't care too much for this descend as the road surface was more bumpy and there were more long and straight sections where I would pick up quick speed. Karel took advantage of the downhills as it's where he felt the happiest. 

Next was the Madeline climb. This climb had us extremely worried. Per the profile, it was a constant climb of 12 miles (4777 feet) and the grade was a constant 8-11% without any opportunity to coast. The only place I could "ease up" was on a switchback. I found myself out of the saddle a lot on this climb as I could get a bit out of each pedal stroke to move me forward out of the saddle. My friend Bryan warned me about this climb and told me to expect around 2 hours of climbing. 

At the top of the climb, it wasn't as horrible as we thought it would be but we were still really glad that it was overwith. Just one more climb until we reached Meribel. 

After another fast decend of 15.8 miles, it was time for the last segment of the stage. 16 miles and 3400 feet of elevation. I felt strong starting this climb and I could tell that other riders were starting to fade from the stage itself and the accumulation of the multiple stages. I linked up with a few guys and tried to stay on their wheel as long as I could until I hit my breaking point and needed to settle into my own effort. 

It started to get really warm (upper 80's) and I could feel it. I also felt really bonky and needed to stop at the final aid station (with 5K to go) as I was so hot. The helpers at the feed zone were handing out coke so I took in a cup and filled up one of my water bottles to help get me to the top. I absolutely hit the wall for the last few miles of this climb and it was a very slow and uncomfortable grind to get to the top of the climb. 

When I finally reached the finish line, I was so relieved. Karel was there waiting for me - with ice cream in hand and I told him that I needed something quick to bring me back to life. I had the most delicious cup of fruity gelato which totally hit the spot! After 10 minutes of resting and getting some sugar into my system, we then rolled into the super cute town of Meribel to the sights of adorable chalets, ski homes, shops and live music. The Haute Route Village was set up near the Olympic center and our hotel was right in the center of the town. I ended up getting my second massage after this stage (which was really good!) and Karel got some food. I snacked on salty crackers and my recovery drink and passed on the post event meal as Karel said it wasn't the greatest. 

I was so excited to check out our hotel and it was even cuter than I could have imagined. We had a balcony overlooking the pool and the shops and our room was big with plenty of room for our luggage to explode (it was nice to not have to repack our bags the next morning - we could enjoy our room for two days!).

Even though I was so empty and wanted to lay in bed, the pool was calling my name so I put on my two piece suit and went down to the pool. I met a new friend James and his wife Cassandre who were both very strong and nice. James used to do triathlons and Cassandre won her age group at Ironman Nice and will be racing in Kona next month. Karel eventually joined us in the pool - after he enjoyed an overpriced cappachino that he had been craving. 

After the dip in the water, we got some food. There were very few restaurants open in the town (which surprised us) so we didn't have many options. We settled for a pizza place (I think I lost count of how many pizzas I've eaten in Europe this month) and Karel had this potato and meat dish which he didn't care for, it was really fatty and didn't digest well. 

After we ate, we were ready for bed. It kinda felt like we had a day off the next day so I was tempted to stay up a bit later than normal but I knew it would be good to get as much sleep as I could before our 10K time trial in the morning.  

Lessons Learned 
Having something to look forward to really helps during tough moments. Knowing all the great things that we would experience after the stage was complete was good motivation to help me start and finish the stage. Also, going into this event, I thought we would be missing out by leaving Nice and riding to Megeve, instead of the other way around. There was something cool about riding to the water and I thought I would have preferred that route. But as the ride went on, I loved entering new villages and towns and making our way up in the country of France. This was a good lesson about making assumptions and how you may expect something to be good or bad but it can be the opposite of what you had hoped for (or imagined). Sometimes the best mindset is a neutral one and to just let things be how they are supposed to be. 

Haute Route Alps - Stage 3

STAGE 3

August 23rd, 2022

Start: Serre Chevalier Briancon, France
Finish: Les Deux Alps

70 miles

5:48 riding time

12 mph average

10,612 ft elevation gain

Climbs: Lautaret (26K), Sareene (13K), Les 2 Alpes (9K) and descending Alpe d'Huez.

With our latest start time thus far, we were happy that we could get a little extra sleep with a 6am alarm. The daily routine didn't change from the last two days and we tried to eat as much as we could, prepared our gear, repacked our luggage and dropped off in the hotel lobby, prepared our post-race backpack and questioned how we would be able to ride another stage. Even at "only" 70 miles, we still had 10,000+ feet to climb. Although I didn't look at any of the time off times, Karel was really worried that he wouldn't make the times for this stage. The cut off times are pretty strict and while you can continue ride the next day if you don't make a cut off time, you aren't consider an official finisher unless you make all cut off times and complete every stage. Thus the less than 50% finisher rate. Additionally, there are some stages that if you don't make the cut off time, you can't continue on the route and you will be picked up by the "broom wagon." In looking back at this stage, we made the cut off times by around 50-minutes (factoring in rest-stop times) so it's not just physical fitness that is required for this event but also a lot of good luck (mechanics, crashes) and being strategic with your stops. 

The hardest part of each morning was the hour before the start of the stage. It was really hard to quiet the mind of worries, what ifs and soreness. It was such a battle to not go back to sleep as we woke up so exhausted. 

Around 7:36, we made our way to the start venue and lined up in the corral to begin stage 3. We only had 8.2K of neutralized riding and it was all on a gradual uphill. It was not an easy start to the stage but I found my legs responding really well from the first few pedal strokes. I felt like today was going to be a great day. As for Karel, his legs hurt from the first pedal stroke and he found it difficult to turn the pedals over. He got dropped from the group in the neutralized section and really struggled from the start. 

After looking at the stage for the day and the grades of the climb, I felt like this stage would suit me well. Once we reached the first timing section, I really worked hard to stay with the group that I was in (which was a big group of around 30 riders) and I worked really hard for the next 17 miles. I was feeling really competitive and really gave my best effort to the top of the climb. Once I reached the rest stop, my legs were super shaky like I had just done intense intervals for 80-minutes. We were also climbed up to 6000 feet so I'm sure the thin air didn't help. I thought Karel was also in the group but it was a few minutes later when he rolled up looking completely destroyed. Karel was having a really rough day. His muscles were extremely sore (even to touch), he felt broken inside and he was really tired. I felt really bad for him but he didn't want my day to be affected since I was feeling strong so he told me to go ahead and to give my best for both of us. 

I enjoyed the fast 12 mile descend before approaching the next time segment. I was looking forward to the Sareene segment as it also included some descending, which I was hopeful that that would help me move up in the overall rankings. I was sitting in 2nd age group (40-49) with no chance of catching first place who was leading the race (and ended up placing in the top 20 overall) and around 11th overall female. I thought maybe today I could get into the top 10. For the next 12 miles and almost 90 minutes, I climbed 3500 feet. The views were incredible and it only got better as I reached the town of Alpe d'Huez. Karel ended up passing me in the last climb so I was really happy that he was feeling better. It was a bit windy (and cool) at the top so we didn't spend much time at the feed station (~10 minutes). 

For the next ~9 miles, we enjoyed the 21 legendary switchbacks of Alpe d'Huez and felt like we were riding into history seeing the names of famous TdF riders painted on the ground. 

To finish the stage, "only" 14 miles to Les 2 Alpes. "Only" 3000+ feet of climbing left. 

I really dug deep and gave everything I had on this day. While I felt strong throughout the ride, I certainly had to battle some mental demons to keep fighting until the finish line. Once I reached the finish line, I was done. Like sit in a chair, I don't want to move I just want to fall asleep done. We spent an hour in the athlete village (including eating our post event meal) before finally making our way to our hotel. 

To be honest, Karel and I really struggled this evening. We were both exhausted, it was hard to communicate well and we were both extremely nervous about our "Queen" stage the next day. We took a short walk in the evening in the town to find some food (options were slim) and that helped a bit to move the legs but it was also exhausting to move the body. 

Lessons Learned 

Mentally this was my toughest stage. Physically this was my best stage. I really felt pressure for this stage as Karel wasn't having a good day and I also felt like I could move up in the overall standings - which I did not. Trying to keep everything in perspective - this opportunity, the experiences, the views, our health, etc. - I realized that something needed to change with my mindset for me to really make the most out of this experience. I recognized that I was giving my best and the "disappointment" that I felt was from the pressure that I felt from trying to achieve a certain outcome. I didn't need to change my execution as I was going to continue to give my best every day but by changing my mindset, I could enjoy the experience a lot more without feeling like I needed to prove something every day. It's like running in an Ironman - you could be running your best but then glance at your watch and see a time slower than what you think you should be running and even though you can't do any better in the moment, you feel like a failure. With us not even being half way through the event and approaching our biggest stage the next day, I was able to feel a bit less pressure when I woke up in the morning as I reminded myself that the only person I need to compete against is myself. 

For the love of the bike

 

Sometimes it feels like life is moving very slowly. But today it feels like the last year rushed on by us. 

One year ago today Karel received the heartbreaking news from his brother in Czech that his dad suddenly passed away from COVID. It was shocking news as it all happened so quickly. Like many people, we continue to mourn the loss of a loved family member and the separation of Karel's family on the other side of the Atlantic only adds to the grief and sadness. Coping with loss is difficult but this pandemic adds to the emotional hardship. Karel was not able to travel to Czech for the funeral service due to a country lockdown. No family hugs, sharing of memories or celebration of life. Instead, Karel and I watched the funeral online from our kitchen. 

It's been said that exercise will not extinguish grief but it can help ease the grieving process. 

Although Karel and his dad didn't have the same point of view on certain topics and issues, they both shared a very strong love for cycling. Three of our four visits to Czech were during the airing of the Tour de France. It was the highlight of the year for Karel's dad to watch a few stages of the race on TV with Karel. They spent hours talking about the riders, bikes, technology and race tactics. 

While Karel and his dad both shared a strong passion and competitive spirit for cycling, they both shared a love of the bicycle. Enamored with all things bike, much of the memories between father and son involved cycling. Karel's dad loved hearing about our triathlon events and always wanted to know the details of Karel's "current" race bike and training. 

As with any bike aficionado, Karel has an extensive bike collection. Along with a triathlon bike and road bike, Karel has recently added a gravel and mountain bike to his collection. Unfortunately, Karel's dad never got to hear about all of the off-road adventures that Karel has been on over the past year. 

Between us both, we have 8 bikes (4 bikes each) that we can ride outside. And nothing makes us happier than being outside on a bike. Whether it's shredding on the single track, riding on gravel, road biking in a group or feeling the aerodynamic benefits of the triathlon bike, cycling has been a source of therapy. When Karel is on his bike, he doesn't feel the stress of training for a race. He feels joy, excitement and happiness as bike riding has always been a passion that was shared with his dad. 

Cycling can be a dangerous sport but we haven't let the fear stop us from creating so many memories on two wheels. Thankfully we live in a very bike friendly community where we can truly enjoy the benefits of having a bike - like seeing new sights, climbing mountains, feeling the exhilaration of descending at high speeds and connected with friends on two wheels. For Karel's dad, there was no indoor riding. Maybe an occasion or two of riding on the rollers. But he either rode outside or he didn't. Only in his very late years of masters bike racing did Karel's dad get on a trainer (a very sh!tty one Karel says) but only very occasionally. To Karel's dad, the bike was meant to be outside. The appreciation that Karel's dad had for the bike has helped to awaken Karel's love of outdoor adventure (hence the additional two bikes to the collection for off-road riding). 

Karel's dad had such a strong impact on his life. The unassuming bicycle has great power for mental health and well-being.

The simple act of building and riding bikes keeps his father's memory alive....all for the love of the bike. 

The grand finale - GVL WBL #8

 

True to its name, the last GVL WBL was a cold one. Like really really cold. The location changed to Donaldson (~7-mile loop) due to possible ice/snow on the planned route. The start time was also moved back to 11am to give time for it to warm up. However, when we started the ride, it was ~32 degrees F and the wind chill was in the 20s (and the wind was gusty!). It was one for the record books for me - I have never biked in such cold conditions before! I was really proud of myself for doing the group ride and collecting a few more points before the podium ceremony at the Think Tank Brewery. The ride was "only" 35 miles (1:46). We did one warm-up loop and then it was time for the action - each loop had a designated group that was "sprinting". The women went on loop 3 and 5. The last loop also included the QOM/KOM. It was a spicy ride and the strong wind and cold made it even tougher. And just when I thought I was done and ready to defrost in the car, a group of ~8 riders were heading out to do the ~30 mile country loop. Just when I thought I had no more left in me (and my feet frozen), I found myself riding with the group and adding another 1:36 of riding time to my ride. I ended up with 67 miles (3:27) which made me happy because I didn't want Karel to one-up me by too much with his gravel ride. I managed to talk myself into a run off the bike (thanks Yannick for the accountability!) and ended up feeling somewhat good (and my feet finally dethawed around 1 mile into my 2-mile brick run).

Karel joined a group in Walhalla, SC (~75 minute drive) for another Southeast gravel recon (69 miles) and he said it was also very cold and there were some sections with ice/snow. 

And that's a wrap on another series of the Greenville Winter Bike League (GVL WBL). This was my second year participating in this group ride series put on by Debbie, Cate and Andrew of the Supra Cycling team. I attended 6 of the 8 events. I missed #1 because we were in Maui for our Xterra events. I didn't attend #7 because the location changed due to bad weather (snow) and I opted to stay indoors on the trainer. Unlike last year, the weather was not in our favor but I'm proud of myself for attending 6 of the 8 rides. Most rides had at least 20 riders and sometimes over 50. The ride starts at 10am from Trailblazer Park and the routes are typically 3-4 hours (~60-70 miles) with a SAG vehicle following the A-group and a designated store stop. Each ride has a specific route planned with a KOM/QOM and near the end of the series, a sprint zone. There are raffles prizes to be won and a points to be earned for attending. There is even a cash prize for winning the KOM/QOM (typically $40-$50!). There were so many incentives for attending, not to mention socializing and gaining a good amount of fitness. Every Saturday I found myself excited and nervous for the ride. But at the end I felt so accomplished - especially when the weather was cold, windy and dreary. This group kept me accountable to showing up no matter how I felt or how cold it was outside. 

The Supra team gave out awesome awards and a lot of great prizes. I placed 2nd in the women's category with my friend and riding buddy Carley in 3rd and Cate (the sprinting rocket) in 1st. I was also 3rd "overall" (it was actually Men Pro 1,2 category but Cate and I earned enough points to be counted in this category. Although I earned $150 cash for my placings, the idea of collecting points was a big incentive for me as I always arrived nervous and excited for the opportunity to give my best effort. 

Although I've finished every A-ride that I've started, no ride has been easy for me. Each ride takes me out of my comfort zone. And that's exactly why I love doing this series. 

A bit of background....
I did not grow up riding bikes. Karel and I met on a group ride when I was 24 and I was scared of being around others while riding. Karel was an experienced cyclist and I was a triathlete training for my first Ironman. I had a tri bike but I had no idea how to really ride it - I had no skills. Of course it didn't help that I lived in flat Florida as I could get away with bad riding habits and poor cycling skills. I was ok joining in on the local group ride but there was nothing too technical about the ride. The group rides were more about ego than tactics. 

When we moved to Greenville in 2014, I was forced to improve my skills. With ~1000 feet of elevation gain for ~1 hr of riding (unless you climb one of our many mountains, which could add another 2000+ feet of elevation gain in 2-7 miles) you have to have great skills, strength, resiliency, confidence and endurance to train outside in our incredible cycling playground. It took me several years to improve my skills, strength and confidence on my bike (triathlon and road bike) but it has given me so many more riding opportunities. Again, I am just so proud of myself for completing these rides. Aside from the socializing aspect and having good endurance, these rides showcase my weaknesses and that is why I keep coming back for more and more suffering. 

A big thank you to Debbie, Cate, Andrew and all the participating sponsors and support for putting on the GVL WBL series. 

Holiday wrap up

 

As small business owners, we don't get time off for the holidays. Karel has been extremely busy with bike fits and I have had several nutrition consults. Alongside coaching, we have been rather busy lately. 

But we have been able to carve out a bit of playtime out in nature. 

On Friday, we drove to Dupont and parked at Fawn Lake access area. For my first official mountain bike ride, Karel took me on several trails and I had so much fun. With each trail, my skills improved. And if I struggled or found myself scared and unclipping, I would go back and practice again. Karel would stop and help me find the best line to take around/on limbs and rocks and he would also show me how to execute certain skills. It was so much fun and I really enjoyed myself out in nature, on my mountain bike (well, Karel's old mountain bike).

We rode for around 2:40, covered 19 miles and accumulated over 2400 feet elevation gain. I really loved being in the forest and having to navigate through water crossings, over/down limbs and rocks and tight turns. After the ride we went for a ~2 mile off-road run. I could not stop smiling as I had so much fun for almost 3 hours. 

After our morning adventure, Karel finished up the cooking for our traditional Czech Xmas dinner on the 24th. The staples include potato salad made w/ shredded celery root, parsnips and carrots, along with peas and topped with hard boiled eggs. Instead of carp (fish) soup, Karel uses Tilapia and fries it. He made tofu for me (fried). We also had Vánočka (Christmas bread) which is similar to Challah bread. Karel made the dough (with almonds and raisins) and I braided it. Karel also made gingerbread cookies and caraway and cheese "breadsticks." Everything turned out so delicious! 

On Saturday, Karel and I went for a late morning run at Furman (the weather was amazingly warm!) and then we drove to Saluda to meet up with our friends Don and Kathleen who were visiting. We hiked the Little Bradley Falls Trail.

The trail was a little less than 2 miles round trip and it included several water crossings. It was a beautiful day but with it being Christmas, the trail wasn't too busy. Although Campy is not as agile as he used to be, he did great on the hike. Karel carried him over the water crossings. We enjoyed a beautiful waterfall at the end of the trail. Campy is getting older so we try to make as many memories with him as we can. 

After the hike, we drove to Lake Lure and had a wonderful dinner prepared by Kathleen. She made spicy carrot soup, mushroom wellington and asparagus w/ couscous. It was all so good. It was great to enjoy some time together as they were vacationing and it had been a few months since we all hung out. 

On Sunday, the weather could not have been more perfect for a bike ride. 70-degrees meant short sleeves and shorts for a 3-hour, 50-mile ride. We rode with the GVL WBL (Greenville Winter Bike League) group for the unofficial Christmas ride. It was an absolutely beautiful route and I enjoyed riding on new roads that I had never seen before! It's crazy that after 7 years living here, we still discover new cycling routes! The ride was a very easy/chill pace which was nice to be able to socialize and just enjoy the scenery. After the ride, I couldn't resist a run off the bike as the sun was so warm and I wasn't ready to stop my workout. It's incredible how much the weather can boost the mood. These warm days make all the struggles during the cold days worth it! 

We hope that you enjoyed your holiday. Don't forget to make time for yourself. You deserve to "play" in nature. 

Overcome your fear of trying something new

 
Photo: @Supercycling

In life, we are often given the opportunity to try something new or to do something for the first time. 

It's easy to stay in your comfort zone. Or you can face the fear and step out of it. 

Trying something new typically means that there is a chance for failure. 

It's hard, risky and scary to take the leap and to try something new. You may look silly or embarrass yourself. You may have to ask questions. You will feel unsure of yourself. You may feel vulnerable. 

Two months ago I rode a gravel bike for the first time. Last weekend I participated in my first gravel race. Oddly enough, I have found myself looking forward to each riding opportunity as I get to learn new skills. And this came as a surprise to me because my history of bike riding has been filled with a lot of fear any time I was forced to step (or ride) outside of my comfort zone. 

After participating in endurance triathlon for over 14 years, it's has been a really long time since I have done something for the first time. Gravel riding has been a refresher to feel like a beginner again. 

Saying no to trying something new keeps you safe as you avoid any possibility of embarrassment, stress, shame, anxiety or failure.  

Saying yes to trying something new but wanting to master it immediately can set you up for failure and frustration. 

Trying something new is a learning process. You are going to make mistakes. Learning something new is how you grow. It's how you explore your abilities and capabilities. Yes, it can be stressful, fear inducing, humbling and humiliating but when you let go of fear, you can learn to love the challenge of trying something for the first time. 

When was the last time you launched yourself into a new experience?

Don't be afraid to get out of your comfort zone. 

There is a world of opportunities out there. 
Are you ready to take the leap?

Gravel Battle of Sumter Forest - Race Recap

 

After two opportunities pre-riding the Battle of Sumter Forest race course, I felt comfortable with course itself as it was a good mix of gravel and road. You do a few miles of gravel and then a few miles of road - rinse and repeat for 72 miles. Although there are a few technical areas (and a river crossing, a few steep hills and a tight rocky turn), I felt like my current gravel-biking abilities were suitable for this event.

Taking things waaayy back to my very first gravel ride....it was not too long ago - January 19th, 2021. I can count with my fingers of all of the times I've rode on off-road since then (total newbie here - only about ten times). It wasn't until a few weeks ago that Karel decided it was time to retire my makeshift Ventum NS1 gravel bike (and return it back to my road bike - which is what it was designed to be) and purchase a real gravel bike frame. After sourcing all of the parts from all over the US, I took my 'real' gravel bike (Cervelo Aspero - size 48) out on Tuesday for it's maiden voyage in Dupont Forest. I had to get used to the new shifting set-up and we made a few adjustments to my position on the bike (saddle) but after a sketchy start (a fresh layer of loose gravel was distributed on the ground just as we started riding), I started to feel more comfortable on my new gravel bike. 

While I am no pro, I registered myself in the pro category of women - This would only impact the results as we had a mass start (all pro men, pro women and anyone riding the long course). But I felt a tremendous amount of nerves going into the event. There was a lot of hype about the pro women field as there were so many incredibly strong and talented road and off-road cyclists registered. With equal pay for both the men and women (which is not typical in many cycling events), this brought more pro women to the event. Plus, Ben and Boyd of Southeast gravel are just plain awesome so their presence alone brings along good people who love bikes. 

We woke up around 5:30am, packed up the car and headed to the race venue (~51 miles away) around 7am (with a quick Campy drop-off at my mom's house). When we arrived to the race venue around 7:45am, you could feel the energy. With nearly 400 cyclists registered for either the long or short course, there was a lot of energy in the air that people were itching to race. I think more than the race itself, an event brings a community together - a community of like-minded individuals who love to ride bikes. It was great to see some familiar faces and to see so many people who just love to ride off road. It was great to see so many female riders there as well. 

After warming up on the last few miles of the race course, which included riding through a corn field, onto gravel and then a pitchy climb to the finish (an area that we hadn't ridden before because it's on an active shooting range), we gathered at the race start of the Clinton House Plantation around 8:45am for a few last minute words by Ben. 

When the event started, it felt like any other bike race. It was fast, a bit chaotic as everyone got organized into a tight pack and you could feel the excitement and nervous energy. Because there were several pro women racing teams (and individual) riders, I had hoped to stay close to them but I was not as skillful moving through the field on the road. I tried to move up when I could but I was just trying to stay safe. Karel made it look so easy as he slithered his way through the field, near the front of the pack. 

Photo: Southeast Gravel

Although the first few miles were fast, I'm used to that from bike events. But what I didn't expect was the intensity of the group when we hit the first section of gravel (around mile 6). The pace didn't slow down - if anything, it got faster. Because this was all very new to me, I had no idea what to expect. When I reached the gravel section, it was so dusty that I could barely see anything. This freaked me out a bit and I found myself slowing down to stay safe. Karel later told me (after the race) that he had hoped that I would be safe and not try to race it as he had no idea that it would be so fast and packed to start the race. As a reference, Karel was near the front and for the first 6 mile section of gravel, his group average 23.9 mph! His HR was in the mid 160's and pretty much stayed there for the rest of the race. For the next 50 miles, Karel's group averaged 21.5 mph! Karel got dropped from a few groups but also found himself yo-yo-ing his way back on. Because of Karel's bike racing (and lifetime of riding) experience, this gravel race felt much like a road race for him. There was a crash on the gravel sometime in the first 10 miles but I think everyone that crashed there finished. 

As for me, once the field started to disintegrate, I jumped onto a smaller group of guys. This felt much more manageable for me - although I was still a bit uncomfortable with the intensity on the gravel. Once we reached the first road section, I felt much better as I was able to stay on the wheel ahead of me. The first section went by fast (looking back, I was averaging 21 mph). Although I felt like I was the last female in the pack and everyone was way ahead of me, it got a bit of a boost when another group came up and there were a few pro ladies in that group. I found myself a bit nervous as the roads seemed to have a bit more loose gravel than what I was used to on this course so I had to be extra careful and attentive on the hillier sections, especially when there's holes, sand and rocks to dodge - all while riding in a group. 

Once I went past the railroad crossing (which occurred after a downhill), I was just riding along (famous last words) until I found myself rolling into a deep hole (more like a crater) on a pavement-like crossing. The hole caught me by surprise and it was too late for me to do anything as I don't have the skills to bunny hop holes yet and my reaction times are a work-in-progress. When my front wheel hit the hole at 21 mph, the force of my body weight on the handlebars caused them to rotate forward. Thankfully, the hoods on my handlebars allow for great gripping. My body slipped forward as my hands stayed on the handlebars so I was trying to navigate my bike while laying on the top tube with handlebars (and brakes) near the front wheel. I did the best I could to try to keep my bike upright but after a lot of swerving, I finally hit the deck. 

I was really shook up from the fall and I had cut my left hip and knee. Thankfully, it wasn't worse. 
After collecting myself and getting up, I tried to adjust my handlebars but they were pretty stuck in that downward position. I managed to put them back up by pressing all my weight on the drops of the bars. I inspected the bike, texted Karel what happened (knowing that he probably wouldn't see the text until the finish) and then got back on my bike. 

At this point, I had a bunch of thoughts going through my head. Quitting, taking the shorter route, never riding gravel again. All of these negative thoughts crept in my head - I'm not good enough, what an embarrassment for me to be out here, I am not having fun I just want to go home, etc. For the next ten miles, I really fought through some negative thoughts and emotions. When I entered the turn off for the short course, I decided to continue what I started. I still found myself with low morale but when George Hincapie and his son Enzo came rolling by with two other guys, I jumped on their train and found myself feeling better (hey, this is pretty cool to ride with our local cycling legend). Thankfully, when I jumped on, we were about to head on a long pavement section which was perfect to get a nice pull (and not work on my own) but also to help me get through my funk. I stayed with George's group for several miles until Enzo had a flat - so I kept rolling. There were a few other groups here and there to hang with so I felt like I was never alone until the last section of the race. 

Since I had two bottles on my bike of sport nutrition along with a Camelback of 1.5L of sport drink, I didn't need to make any stops. After the river crossing and the technical and challenging segment that followed, I made a quick stop to text Karel where I was as I had failed to tell him that I was ok and I was continuing on (I probably shouldn't have left the text as "I crashed and my handlebars aren't working"). 

The last gravel segment was a bit lonely but I was actually relieved to just ride by myself. I was still fighting some emotions as I rode the last 8 miles of gravel by myself. Two riders came up behind me on the pavement section and it was nice to have some company for the last few miles. Once I hit the cornfield and knew I was just a few minutes away from the finish, I was so relieved to see Karel. 

Karel had a lot of fun but he said it was crazy - his first gravel race felt more like a road race. Karel finished 3rd in his AG (40-49) and missed the first spot by just a few seconds as he was outsprinted. Karel had nothing left as he cramped near the end. I finished 17th pro and 23rd overall female. I didn't feel like I was racing after my crash but I never gave up. When I felt safe, I pushed it and I continued to stay focused and do my best with each gravel section. 

When I finished, I was relieved to be back at our car to assess my wounds. They looked a lot worse than they really were so after cleaning them up, it wasn't anything too serious - just some road rash. I've seen a lot worse - especially from Karel's crit bike racing days. My right pec was (and still is) really sore and makes it hard to take in a deep breath, cough, sniff, laugh or move my body quickly. 

It took me a bit of time to sort through all of the emotions that I felt over the past 72 miles. Rather than making excuses or saying something silly that I would later regret, I just stayed quite to work through my thoughts. Karel was very supportive and kind and knew exactly what to say. 

After being around the other riders and hearing so many post race stories, I started to feel a bit more accomplished of my completion of my first gravel race. 

I think we all like to stay in a place of comfort. For any stretch of the comfort zone brings worry, doubt and fear. It can be scary to try something new. Perhaps it's a lack of skills, not having the right gear or equipment or being afraid of the unknown - all valid reasons to be a bit tentative to try something for the first time. But I do believe that we often keep ourselves in a place of safety for fear of comparison, not meeting self expectations or bruising our ego. Being a beginner at something is hard, especially when you see other people who make something look so effortless, simple and easy. Being a beginner means knowing that you have a long road ahead of you, filled with a lot of work, trying, failing and practicing. It can be hard to be a beginner when you believe success only comes to those who are fast. 

Although it's uncomfortable in many ways - physically, mentally and emotionally - I own my beginners status. 

I look forward to the unpaved road ahead of me and what obstacles I will overcome with each day that I refuse to give up. 

Race results
Marni - 4:01
Karel - 3:16

GVL WBL #8 - The Grand Finale

Thanks to the Greenville Winter Bike League, I had reason to get on my road bike at 10am every Saturday for the past eight weeks. I also had the accountability to layer-up and venture out in the cold weather for 3+ hours week after week. I only missed one ride due to the weather (we had a rain/snow the night prior and the roads were a little icy so I went out on my own solo ride). What started out as an opportunity to socialize with other people turned into so much more than I had imagined. I met new people, stretched my comfort zone, challenged myself in the designated QOM and sprint zones, improved my cycling skills, discovered new bike friendly routes, won some money (woot woot) and braved the cold winter conditions - all on two wheels.

Here's the schedule (and routes) for all eight of the GVL WBL group rides.
Here are the route links to the last two rides: 
GVL WBL #7
GVL WBL #8

The last ride was a tough one. It was a smaller group of around 30 cyclists and we covered 63 miles in cold (in the 30's), cloudy and windy conditions. The ride went on a beautiful route near Jones Gap and we rode on two new roads that I had never been on before. Karel didn't join me on this ride because he ventured to Walhalla, SC for a super duper hilly 69-mile gravel group ride. I can't wait to show Karel these new routes as they will be perfect for our future training camps. 

                                       

Around 21 miles in, we had our KOM/QOM segment. The climb was relatively short and not overly steep but it sure did give my legs some attention. Once we regrouped, it was time for the "sprint" part of the ride. We rode several loops on the River Falls Road Race course - a beautiful 5.6 mile loop (although it was cloudy, it was still pretty with rivers, trees and mountains in our view). Each category had the chance to race one lap while the rest of the group rode the course behind the racing group.
Lap 1 - Women's and juniors (scored separately)
Lap 2 - Amateurs (category 4,5, and unlicensed)
Lap 3 - Pro 1,2,3
Lap 4 - Masters 40+

 I "raced" the women's category and gave all I could. I ended up 3rd and totally smashed myself on the final climb (the end of the loop). I tried to go with the Pro group but I got dropped pretty quickly. It was fun to challenge myself and to test my abilities. It was a cold ride and I struggled near the end. But thanks to the positive energy of the group, we all rallied together and stayed strong until the end. At the end of the ride, it was time for raffle prizes and cash prizes for the category winners. The organizers of this group ride did such an exceptional job of putting together a safe, fun and challenging 8-week series. It was extra special that the ride started/finished just 3 miles from our house.

Our friend/athlete Alvi who joined me for most of the rides. 

As for Karel, he drove an hour away for his gravel ride. This was a "drop ride" which meant you need to stay with the group or else you are on your own. Karel said he paced himself better for his group ride (compared to the one he did a few weeks ago) but he was still pretty spent when he was done. He said the group started off big but got smaller and smaller as the miles went on. There was a lot of climbing and descending on his ride and while the climbs were tough, he really enjoyed the downhills. I found my ride super cold but Karel said that his ride was super duper cold because they were climbing up into the mountains. 

Although I joined the GVL WBL ride and Karel joined the Southwest Gravel group ride, there were several other group rides in and around our area. We are so lucky to have so many safe and bike-friendly routes in our area!

I managed to do a run on the treadmill after my ride but then again, I am not sure if I was actually running. My feet were pretty frozen so I wasn't sure if I was actually running on them. Karel had an hour drive home after his ride so he arrived home shortly after I was making my post-workout meal.

Reflecting on the GVL WBL group ride, every week I found myself anxiously nervous for the unknown. Riding with cyclists (most of which race) was tough - I was constantly feeling challenged - mentally and physically. I am really proud of myself for braving seven 3+ hr rides with a strong group of 30-80+ cyclists over the past eight weeks. That’s seven opportunities of seeking discomfort.

I really embrace the idea of stretching the comfort zone. I wasn't always like this. Karel has helped me welcome discomfort as he has put me in a lot of uncomfortable sport-specific situations (primarily on the bike). While many of these situations often started with some type of argument from me being scared, I thanked him at the end for helping me discover my capabilities by doing something that was scary to me. For the record, I cried during my first ride here in Greenville as I found it too hard and too hilly. Thankfully, Karel didn't let me give up. 

Every time you put yourself into a new and unknown situation, you are training your brain into something better and stronger than it was before.

With each stretch of the comfort zone, you increase the number of opportunities you will be able to take in life because you have gained the ability, confidence and options to do more things you’re comfortable with..... all because you had the courage to seek discomfort.

I learned a lot over the past two months as the GVL WBL group ride started as something uncomfortable and while it never became easy, I learned to become good at discomfort - week after week after week. And I had fun doing it! 

Here are some tips I've learned to help you become better at stretching your comfort zone: 

• Seek discomfort - Don't be afraid to be uncomfortable. When you try something new, you are learning. You are becoming more than you were before. Discomfort may cause you to make mistakes, reveal your weaknesses  and fear failure but discomfort is a sign that you are growing. 
  
  
• Take charge of your self-talk - Just because someone else is faster/stronger than you, than doesn't mean that you are bad or slow. Just because someone is having a great workout, this doesn't mean that you are having a bad workout. Just because someone looks differently than you, this doesn't mean that you need to change the way that you look. When self talk is negative, it doesn't help you move forward in a way that helps you challenge obstacles. If anything, it moves you backwards because you fail to recognize the progress that you are making or your unique strengths. Learn to reframe negative, self-defeating thoughts in a way that encourages growth and motivation. 
  
  
• View discomfort as an opportunity - Find your tribe (people you feel safe around and give you energy, instead of stealing it away from you) and let others help you stretch your comfort zone. It's easy to feel confident in your safe and controlled environment - one that is repeatable and predictable. While there's nothing wrong with being in your comfort zone, it's important to put yourself into situations/scenarios that you have never faced before. And then learn from them. It's easy to run away from a challenge when you are by yourself. When you are with others, you are more willing and likely to face a challenging scenario. And it's great to have the support of others who are there to celebrate your accomplishment along with you. 

Feeling discomfort from something that is unnatural or uncomfortable isn't a sign that something is wrong. It's likely a sign that you are trying something new and different. Just like physical training, your brain will get better at managing uncomfortable situations the more you put yourself into them. Being scared or uncomfortable isn't always fun but it sure is fun to feel that comfort zone being stretched. Before you know, BOOM - you have stepped outside of your comfort zone.

Remember: What was once uncomfortable becomes comfortable....only if you are willing to seek discomfort. 

My first gravel ride.

 

Over the past few weeks, Karel has been spending a good amount of time on his Ventum gravel bike. Although Karel has several bikes in his collection, this may be his new favorite. 

Although I've never been off the road on a bike (well - just once on a MTB several years ago but I wouldn't call it a real ride), Karel wanted to share gravel biking with me. Seeing that my bike handling skills have greatly improved since moving from Florida to Greenville, SC. I figured it was time to get into nature and explore a different style of riding. 

Instead of investing in another bike, Karel did a bit of research and Macgyvered my Ventum NS1 into a gravel bike (it can be quickly converted from road bike to gravel bike). 

Here are the specs: 
NS1 - XS (size 50)
650b wheels.
Front tire: Maxxistires Rambler 27.5 x 1.5.
Rear wheel: Continental tire Terra Speed 27.5 x 1.35 (650b x 35).
Gearing: 36x52 front and 11-34 rear.
Pedals: Look Quartz MTB.
Shoes: Bont riot+ MTB.

For several days, I was really looking forward to my first gravel ride on Monday morning. Not surprisingly, Karel didn't take it easy on me. We drove ~30 minutes north and parked near Cedar Springs Baptist Church in Zirconia, NC. It was a chilly 30-something degrees when we started the ride around 11am. 

Since I am used to riding my road bike, the MTB pedals, shoes and wheels/tires were the only "new" things to get used to - and it was a quick adjustment. We biked a few miles on the road before the pavement ended and I had my first taste of riding on gravel. I immediately loved being tucked inside nature. Karel told me that we would be going on a "hike" today but on our bikes. That's just what it felt like - although a lot faster than hiking and at times, a bit more of an endorphin rush. 

Karel led the way since he knew the route and gave me a few pointers along the way. Since this was all very new to me, it was nice to start on terrain that was more like hard-packed clay (and not too technical) to get started. Plus, we started steadily climbing once we hit the gravel so it was easy to feel in control of the bike. And I had no trouble with Karel's gravel "set-up" for my road bike. It handled really well on our route. 

But then the packed clay-like terrain turned into a thin layer of snow. I stayed calm and started to really enjoy this off-road style of riding. And then we started climbing and climbing and climbing. And then we descended. After the first half of the ride, I started to get the hang of things and found myself being a little more adventurous (versus tentative when I started). I didn't want to ride overly confident as there were some sketchy sections of snow, ice and mud. 

As I mentioned earlier, Karel didn't take it easy on me. He gave me snow, ice, mud, dirt, gravel, rocks, switchbacks, climbs, descends, stones, holes, wooden bridges and leaves. I had a bit of everything for nearly 2.5 hours and 28 miles. We also accumulated over 2400 feet of elevation during the ride. 

Not only did I finish in one piece (without a fall) but I had a really great time. I found myself getting a little worried at times but I quickly shut those thoughts out and tried to stay confident and in control. I learned a lot in this one ride and I can't wait to do it again. Karel was a great tour guide and I appreciate his patience....as I know he could have bombed those descents much faster than my casual pace down the hills. 

GVL WBL #6 - I almost succumbed to fear of failure

 
Photo by Yannick

Over the past six weeks, Karel and I have been participating in the GVL WBL (Greenville Winter Bike League) group ride.The ride starts and finishes at Trailblazer park, which is a convenient 2.9 miles from our house (we bike there and back). 

Every week I anxiously check the website for the upcoming route and mileage. The ride is put on by Debbie Milne and Andrew Crater and it's a very well organized, safe and well-supported ride. Thankfully, we have such a bike friendly community so having a group of 30-80 cyclists isn't a problem on our quiet country roads. We have been introduced to new routes - which is always exciting for us to find new bike-friendly roads. The riding options here in Greenville are endless! Each ride also has a designated stop around half way (to fuel/refuel) and there is always one or two SAG support vehicles that follow us along and mark the KOM/QOM or sprint zones with signs. Like I said - it's super organized! Everyone brings a mask (or buff) to wear at the start, finish and during the stop and there are even raffle prizes and other cash awards for finishing the ride.

Karel and I have joined this strong group of cyclists every Saturday for the past six weeks - except for ride #5. Our most recent ride (ride #6 past Saturday) was the longest group ride at just under 80 miles, 4.5 hours and a little over 5000 elevation gain. It was also our coldest ever ride - in the low 30's, cloudy and windy. It even snowed on us during the ride! (well, it was flurries but we count that as snow here in Gville).

As if our terrain wasn't challenging (and hilly) enough, we take it up one notch by factoring in group dynamics, competing for the KOM/QOM (King and Queen of the mountain) and most recently, competing for a "sprint." While this is all in good fun to build fitness and to socialize, each ride has tested me in many ways - physically and mentally. 

The ride always starts out tough. It takes me a good 60-90 minutes to really feel my muscles start to wake up (and this is after doing a solid 20+ min mobility, foam rolling and active stretching workout before we leave for the ride). The pace is never crazy fast but it's also not easy. Riding in a group requires me to be ON, not just physically but also mentally. Thankfully, I've learned a lot from Karel and his bike racing days so my group riding skills are pretty good (but I'm always trying to improve).

After the KOM/QOM (~0.7 mile segment at 32 miles into the ride), I felt really defeated that I wasn't able to climb as I had hoped. With only five of us females in the group, the competition is fierce. I ended up 4th on this QOM. I gave it all I could but my best effort on this day was not good enough. Of course, it's all in good fun. But I did have a brief moment of self-doubt. Karel gave me a quick pep talk and within a minute or two, I forgot that the climb ever happened (mentally, not physically. Physically that climb was still with me - as was the past 32 miles). 

Next up was the women's sprint at around 50 miles. There were five of us ladies racing at the front for around 3 miles. Prior to the start of the women's sprint, I had thought to myself that I would just sit this one out (and ride with the guys in the group) and not participate with the other four ladies. But then I would feel like I was missing out. It then occurred to me....

I was afraid to fail. I had fear of failure. 

In my mind, not trying was safer to my ego than giving it a go and possibly failing. 

At that point I decided that I would give it a go and be proud of my effort for trying. As someone who loves to test myself, I was a little taken back that I was counting myself out before I even had an opportunity to see what I was capable of achieving. 

In the end it all turned out just fine. I ended up just missing winning the sprint finish by an inch and was out-sprinted by Claire (she's super strong - as are all the ladies). I had a lot of fun mixing it up and playing tactics with the other ladies. Although my legs were pretty smashed for the next few miles until our store stop, it was all worth it - because I didn't succumb to fear of failure. 

The ride was challenging but that's what I come for. To me, it's fun to feel challenged. It's fun to see what I can do with my body. It's fun to be around other like-minded individuals who are crazy enough to ride in cold, windy conditions for 4.5 hours. 

No one likes to fail. Not reaching your expectations can cause feelings of regret, confusion, anger, frustration and of course, disappointment. Although all of these emotions are normal, what's not healthy is when the emotions transfer over to your own self-worth and self-belief system and in turn, impact your actions. 

I discussed my fear of failure with Karel and it felt good to hear, out loud, how my thoughts were about to negatively impact my actions. 

Here are a few signs that you may be sabotaging your chance of success due to fear of failure: 

• Worrying about what other people think about you. 
• Worrying about your ability to reach a goal or feel prepared for an event. 
• Worrying that you won't be liked by others. 
• Worrying that other people won't think you are hard working, worthy or capable. 
• Worrying about disappointing others. 
• Telling other people beforehand that you don't expect to do well in order to lower expectations.
• Giving reasons (or excuses) why you may not succeed. 

Every time I go into this group ride, I focus on what I can control. I know I am the lone female triathlete in the group but I don't use that as an excuse. I go into this ride with plenty of sleep. I fuel for this ride as if it was a race - being extra mindful of eating more than enough in the 48 hours before the GVL WBL ride. This also means making sure that I fuel well around and during my workouts during the week as each workout is adding fatigue to my body and I need to do my best to arrive to this ride relatively sharp and strong - and so I don't get dropped! I find that far too often, athletes will underfuel for training and overfuel on race day. Why? Because of the pressure to succeed. Because of the fear of failure when it matters. 

As a lifelong swimmer, I trained with a group for an individual sport. I learned at a young age that I needed to take care of myself in order to keep up with others. Still today, I see group workouts as a prime opportunity to make sure I am not self-sabotaging my ability to succeed on event/race day. For when you are alone, there's no one to compare yourself to, to compete with or to keep up with. It's so easy to underfuel, not drink enough, slack on sleep, fall short on sport nutrition or skip mobility - all things that you would never do before a race. I value group training for the accountability to not neglect the every day things that can negatively or positively impact training and health. 

Just imagine what your body would be capable of achieving in training if you put the same awareness, focus and effort into your nutrition, hydration, mobility and sleep as you do before a race? What you do every day matter. 

Don't self-sabotage. 
Don't succumb to the fear of failure. 

You are capable of so much more than you think you are. 

A Local's Guide: What to Do in Greenville, SC

Lodging
If you are planning a cycling-focused train-cation in Greenville, SC, there are a few options for lodging. You can always go the VRBO/Airbnb route or book a hotel but there are a few other options to make your stay feel more like home.

Swamp Rabbit Inn TR (Traveler's Rest) - closer to the mountains/bike-friendly routes
Swamp Rabbit Inn Greenville (downtown) - walking distance to our award-winning downtown
The Bike Barn (close to Furman University and the Swamp Rabbit Trail)

Swamp Rabbit Trail 
The SRT connects downton Greenville to downtown Traveler's Rest. With over 20 miles of paved road, you can run, bike or walk on our heavilyused trail. If you are close to downtown, be sure to stop at the Swamp Rabbit Cafe and grocery for a delicious treat or Stecca bread.

Falls Park 
Our picture-worthy downtown has everything you would want in a downtown. Small businesses, farm-to-table restaurants, a park, waterfall, a scenic bridge and so much more. Located in the West end of downtown Greenville, this nature-filled park is worth the visit. You can also check out our art distric and Peace Center. Our downtown is also very pet-friendly.

Hiking
If you need a break from riding the roads on two wheels, be sure to visit some of our many popular hiking destinations. Lake Jocassee (Devils Fork) is one of our favs (you can rent a paddle board or kayak to see more of the lake). Other locations include Paris Mountain, Dupont State Forest (which is popular for mountain biking), Table Rock, Jones Gap state park, Lake Conestee, Caesar's Head and Pleasant Ridge. Most South Carolina state parks require a park pass (or a one-day park fee) and can get very busy on the weekend.

Eating
There are so many restaurants to choose from in and around Greenville. You'll find over 100 restaurants around downtown Greenville and several options in downtown Traveler's Rest. 
Here's a blog post that I wrote in 2014 (a few months after we moved to Greenville) discussing some of our favorite recent finds.

Where to ride
There are many notable cycling routes. We have lived in Greenville for 6 years and we are still discovering new routes! Here's a list of our favorite scenic climbs:
The Watershed
Green River Cove loop
Saluda Grade
Skyuka
Caesar's Head
Paris Mountain
Sassafras

Where to start your ride
Trailblazer Park 
Furman University 
Traveler's Rest Museum 
Hotel Domestique 
North Greenville University (Tigerville location - behind the theater off 414)

Extra StuffRun In - Run store
Carolina Triathlon - tri/bike shop
Set up Events - SC triathlon series - local race series
Greenville Humane Society - adopt, foster, donate
Westside Aquatics - lap swimming
Greenville Spinners - local cycling club
Greenville Triathlon Club - local triathlon club
Greenville Track Club - local track/running club

Greenville Splash - local master and open water swim group
Lake Summit run route - Popular crushed gravel loop around Lake Summit (park at Tuxedo Park).

Although the word is slowly getting out, Greenville, SC is a hidden gem in the southeast. We are so happy to live in such a beautiful and friendly community. If you love nature and live an active lifestyle, you too will quickly fall in love with our incredible city.

Greenville cycling: Skyuka Mountain

What you need to know before climbing Skyuka Mountain

Distance: There are two ways to climb to the top of Skyuka. From Skyuka Mountain Road, the climb is 4.27 miles (to the scenic rock point, picture above). From White Oak Mountain Road, the climb is 4.06 miles.

Elevation gain: Start at 1061 feet and finish at 2883 feet (total gain = 1966 feet).

Grade: According to my Garmin, the average grade is ~8% (from both sides). There are several very pitchy segments that range from 11-17%. This is a nasty climb with no relief (recovery sections) from bottom to top.

Road condition: The road condition is poor. There are a few sections that have been paved, which is a real treat. You can expect cracks, bumps, debris, water, trees limbs and bumps as you are climbing and descending.

Scenery: This is a very peaceful climb with views of the mountains tucked beyond the trees. However, you likely won't be enjoying much of it as you'll be focused on the road ahead of you. There is a little bit of everything throughout this climb - waterfalls, a lake, mountains, trees, running water....it's nature at its finest.

Recommended bike/gearing: Road bike! Crazy enough, the first time we climbed Skyuka we were on our tri bikes. The road bike is better for this climb as the descend is extremely technical with fast sections going right into very tight switchbacks. You'll want your "easiest" climbing gears; Semi-compact crank. 52-34 chainset and11-30 (or 28) cassette. Disc brakes and electronic shifting will also make your climbing/descending experience a bit more enjoyable.

Descend: No matter which side you descend from, this is a very technical and dangerous descent. We've never taken any of our group camps (and only one private camper) on this climb for that reason. With the poor road conditions, debris on the road and fast descends going into back to back tight switchbacks, you definitely want to have great bike handling skills for descending when planning this climb.

Climb with a view? While it's our most technical and challenging climb and most dangerous descend, the view at the top makes it all worth it. You actually get two scenic points to enjoy - one on each side of the top of the mountain. The panoramic view is really is breathtaking. Just make sure to go on a clear day so you can really enjoy the view (we've climbed it in the winter and all we got at the top were clouds). On the White Oak Mountain side, you'll see a beautiful waterfall flowing from the mountain. On the Skyuka Road side, there is a lake near the top! Be sure to have your camera ready for this climb.

Traffic: There are several houses spread throughout the mountain, as well as some other lodging facilities. However, I've never found this climb to be busy with traffic - only a few cars may drive by (if any). Because the climb and descend is so technical, the cars are not traveling very fast (albeit, a little faster than what we can do on two wheels).

Difficulty: You've probably gotten the gist that this is a technical and extremely difficult climb with an incredible view. You'll need great fitness, endurance, strength and bike handling skills to feel comfortable and safe on this climb.

Honest feedback: We have never taken any of our group campers on this climb because it's not the best for tri bikes. We've actually only taken one private camper/athlete on this climb. The view at the top is incredible but it's a very challenging climb with a sketchy descend. Be safe and smart.

The 7-hour tour (Hogback Moutain, Skyuka Mountain x2, Saluda Grade, Green River Cove loop)
Date: 6/14/20
Road bike
Riding time: 7:06
Total Miles: 104
Total elevation: ~12,000 feet
Run off the bike: 21 min/2.5 miles/~300 feet

Greenville Cycling: Paris Mountain

What you need to know before climbing Paris Mountain:

Distance: The actual climb from the bottom of Paris Mountain (starting on Old Buncome) is 2.17 miles. You can also climb Paris Mountain starting on State Park Road/253, which is a 3.69 mile climb. In total - from one side to the other, it's ~5.8 miles. With a climb to start and a descend to finish, there's a little bit of everything between (rolling).

Elevation gain: From the Old Buncome side (which is where we usually start as it's closer to our house - ~10 min bike ride away) - start at 1168 feet and finish at 1972 feet (total gain = 1565 feet). From the State Park Road side - start at 1283 feet and finish at 1972 feet (total gain = 1690 feet).

Grade: According to my Garmin, the average grade (Old Buncome side) is ~6% but there are only two steep pitches (the first is around 7% and the last one at the top is ~10%. The climb has a few segments where you can change your cadence and pick up some speed - even though you are still climbing.

Road condition: Great! The road was recently paved and compared to the road conditions around the area, I'd call this excellent. It's very smooth!

Scenery: Regardless of when you do this ride (fall, winter, spring or summer) you'll enjoy the scenery around you. While you will mostly be tucked under a canopy of trees, you can see downtown Greenville on your right (through a neighborhood gate) and on your left, you can see the foothills of the Blue Ridge Mountains.

Recommended bike/gearing: Road bike or Tri bike. Your typical climbing gear set-up will do.

Descend: The descend has a few switch backs but nothing too tight. This is a good climb for those who are wanting to practice descending skills. I'd consider it a safe descend as you can always see where you are going (or which way the road is turning). Aside from the top when you start the descend, there are no segments where you would gain too much speed that you would feel out of control on your bike.

Climb with a view? Aside from a written statement "You made it" on the top of the climb (on the other side of the road), there's no view to enjoy at the top.

Traffic: Paris Mountain is home to many houses. However, it's a very popular cycling route (for example, Karel and I did three repeaters on Paris Mountain yesterday and we must have saw a dozen cyclists within an hour). Cars expect cyclists so I consider it a very safe bike route. There's plenty of room for cars to pass as you are climbing or descending.

Difficulty: A climb is a climb. If you are a good climber, you can make the climb as hard as you'd like it to be (you may want to check Strava before you try to go after any segments - we have a lot of speedy professional cyclists in our area!). We have taken many triathletes athletes up Paris Mountain and I'd say it is a moderate climb. Not easy but not extreme. If you are new to cycling or you don't have a lot of experience climbing on your bike, you'll feel incredibly attemping this climb. No matter how far you get up the climb, you'll feel accomplished.

Honest feedback: This is a go-to climb when you are visiting Greenville. Because it's just off the Swamp Rabbit Trail (by Furman University - off Roe Ford) and close to Traveler's Rest, it's a good option to include in your ride - especially if you want to get in some extra elevation.

Triathlon cycling 101

Sandwiched between the swim and run, the triathlon bike portion is the longest discipline in both time and distance. With nearly 50% of your race time spent on two wheels, this is where your hard work pays off. But not enough time in the saddle will cost you valuable time and energy during the bike and run.

When it comes to triathlon gear and equipment, cycling is the most expensive discipline. Plus, training outdoors has its hazards, especially when you are sharing the road with cars, pedestrians, nature and wildlife. For these reasons, many triathletes don’t train properly or spend a considerable amount of time only cycling indoors. Because triathletes have a reputation for not having great bike-handling skills, preparation for the bike portion of a triathlon is a combination of having the right equipment, doing the right training and having great bike handling skills.

Fundamentals
The cycling culture may look intimidating but as long as you are riding a bike and having fun, you are part of the club. Plus, building bike fitness is fairly easy – go ride your bike. But to truly showcase your cycling fitness, proper bike handling skills and training are critical for your safety (and those around you), confidence and efficiency. Knowing how to corner, brake, descend, stand, climb and change your gears will take your bike fitness to an entirely new level. For most triathletes, due too much indoor riding (or fear of riding a bike), these fundamental skills are lacking. For example, going downhill on a bicycle at 40+ mph is a pure adrenaline rush – so long as you can safely handle your bike at these speeds. If you get yourself going too fast and you don’t have the right skills, you’ll tense up and may try to over-correct by squeezing your brakes – causing you to lose control.


Descending
Position yourself a bit back on the saddle. Avoid breaking the whole way down as this puts tension on your arms and hands, prevents the wheel from moving freely and can overheat your brake pads. Brake softly and then let it go. The front brake is on the left side of the handlebars and the rear brake is on the right. The front brake has more stopping power but if used by itself, your rear wheel can slip, causing you to lose control of your bike. Practice on a small hill with a slight decline and as you gain more confidence, work your way up to longer hills, where you’ll carry more speed.

Braking
For your safety, it’s critical to practice your braking abilities before you find yourself in a situation when you really need to brake. Find an empty parking lot and ride fast for 10 seconds. Then come to a controlled stop. Learn how long it takes you to safely come to a quick stop to better understand your bike’s braking power.

Cornering
While you may not be corning at a high speed like a criterium racer or descending on long and sweeping switchbacks in the Alps, making turns (especially u-turns) is a necessary skill to master. Always look ahead to avoid grease, painted lines, sand or rocks – especially in the rain. If you are turning, never brake in the turn/corner – get your braking done before the turn. Keep the inside pedal up, outside pedal down, weight on the outside foot. You can even move your butt slightly off the saddle to put more load on the outside pedal. Lean the bike – not your body – into the turn (this is called counter-steering). Push your hand on the side of the handlebar where you want to turn. Always look in the direction you want to go to maintain your line. Instead of trying to get close to the corner/cone, start at the outside and carve a smooth arc through the apex of the turn. As you come out of the turn, straighten up the bike and begin pedaling. Always shift into a lighter gear before the turn so that you can quickly gain momentum out of the turn (the same rule applies for stopping).

Bike handling
Lastly, although it seems basic, you must learn how to signal a turn, point to something in the road and take in nutrition as you are riding. This all requires you to ride your bike with only one hand. The only way to become efficient at this skill is to practice while riding. In an empty parking lot, practice lifting one hand at a time off the handlebar to learn how to balance yourself on your bike. Then practice grabbing your water bottle from the cage.

Changing gears
Not knowing how or when to shift your gears can cause you to lose momentum, drop your chain or struggle to get to the top of a steep hill. For proper shifting, you need to know how to shift to the right gear before you need it so that you can maintain a smooth and efficient pedal stroke throughout the entire climb.

For a big shift (up or down a hill), you’ll switch between the front chainrings. The left handlebar shifter controls this shift. In simple terms, the small chain rings makes pedaling easier (up a climb) while moving to the big chainring will make pedaling harder (down a hill). Before approaching a major terrain change, anticipate what shifting needs to happen and give yourself time to get into the right gear.

For smaller shifts in the wind, undulating terrain, or for more efficient riding, the shifting mechanism on the right side of your handlebars will move the chain up and down the rear cassette (right side of the back wheel). Moving the chain up will make pedaling easier while moving the chain down will make pedaling harder.

Don’t settle into being a one-gear rider. In an empty parking lot, practice shifting form your big to small chain ring and moving your chain up and down your rear cassette so you can feel how this affects your effort. A simple trick to keep your chain from dropping as you change gears is to keep the chain in the middle of the rear cassette when moving from the big to small chain ring (and vice versa).

5 Pro Tips

1. For smoother shifting, braking and turning, anticipation is key. For example, change your gears right before you really need to, especially when climbing.
2. Don’t wait until you are on the side of the road to perfect your flat-changing skills.
3. Learn the rules of riding on the road. Know how to signal appropriately when making a turn or pointing out a hazard on the road. Try to anticipate the decisions of the cars around, behind or in front of you.
4. Check your bike (ex. cables, brakes, tires, spokes, chain, etc.) before every ride. Don’t forget to pump your tires (recommend tire pressure can be found on the sidewall of your tire in psi).
5. In wet weather, stay off the painted line, watch out for oil and break earlier than usual when taking a turn. Look out far enough ahead so you can see and react to any obstacles on the road or on the shoulder.

For more triathlon tips, nutrition guidelines and race day advice, check out my new book Athlete to Triathlete.