2025 Trimarni Endurance Camp - wrap-up

 

On August 24th, we wrapped up our 25th (+) camp (I've lost count since our first camp in 2014!) and what an incredible experience it was! Over three days, our 11 campers/athletes from Florida, South Carolina, Chicago, Georgia and Washington worked on their technique in the pool, excelled at terrain management, TT work and bike handling skills, and built durability with three runs —while also learning new pacing strategies, building confidence, and connecting with others who share the same passion for the sport.

Over three days, our campers accomplished: 

• 1 hour of technique-focused swimming at the Westside Aquatic Center.
• ~8 hours of terrain management, pacing, TT work, climbing, descending and bike handling skills. 
• Around 9,000 feet of elevation gained on the bike.
• Almost 2 hours of running - with two runs off the bike. 

With athletes ranging from 29 to 67 years of age, every day was packed with opportunities to grow stronger, smarter, and more prepared for the rest of the season. 

We had 4 athletes preparing for the IM World Championship in Kona, 3 preparing for the 70.3 World Championships in Spain, 2 preparing for the IM World Championship in Nice, one preparing for IM Chattanooga and two preparing for late season 70.3 events. The energy, teamwork, and focus from every athlete was inspiring. A huge thank you to all of our campers who showed up ready to learn, work hard, and have fun.

We’re proud of what was accomplished this weekend, and we can’t wait to see how these athletes carry the momentum into their upcoming races. 💪🔥

Our last run workout (off the bike). 

I love this shot. River road is the perfect 4 mile quiet stretch of road for TT intervals thanks to the undulating terrain and beautiful views. 

Sunny got to play with Birdie and Myrtle at the camp pizza party. 

We LOVE D'Als pizza. We purchased 10'inch pizzas for each camper to enjoy at our camp pizza party. Thank you Meredith for offering your house for the party. 

Post run workout. After a warmup jog around Furman the main set was:

6 rounds of: 30 sec surge, 3 min steady strong, 30 sec surge into 2 min EZ (walk/jog)

We had everyone run out and back by the Furman lake so that we could watch everyone in action.

Beautiful views at Furman.

Discussing bike handling skills for our bike skills session - climbing, descending, u-turns, cornering. 

Our first session of camp - a swim workout focusing on technique. 

Sunny always enjoys going to Run In to stock up on sport nutrition for camp. 

We've been hosting triathlon camps since 2014 but over the years, triathlon camps have become increasingly popular among both beginner and experienced triathletes looking to sharpen their skills, and boost performance. Whether you’re training for your first Ironman or wanting to check out of life for a few days in order to train with a like-minded individuals, triathlon camps offer far more than just swim, bike, and run workouts. Here’s what you can expect to learn at one of our triathlon camps:

1. Technique Refinement

At the core of every one of our triathlon camps is technique—because better form equals better confidence, efficiency and performance.

• Swimming: Learn efficient stroke mechanics (tautness, catch, body position), breathing techniques, open water strategies, and sighting drills.

• Cycling: Improve your bike handling skills, pedaling efficiency, climbing techniques, descending and terrain management. 

• Running: Work on form, mental focus, cadence, posture, and pacing.

2. Transition Skills

Transitions (swim to bike and bike to run) are often overlooked in training, yet they can save valuable time (and stress) on race day. Although we didn't practice transitions at this camp, we typically focus on transitions at our early season camp. By rehearsing transitions, you learn how to quickly and confidently move from swim to bike, and bike to run. You can practice setting up your gear, working through high-pressure scenarios and avoiding common mistakes (like forgetting to remove your helmet as you start the run). 

3. Pacing

Triathlon success depends on smart pacing across three disciplines. At our camps, no athlete is too fast or too slow. We create routes so that every camper has the opportunity to focus on his/her own abilities. We do this by riding or running to a specific location and then we prescribe the workout on an out and back stretch of road (which can be anywhere from a mile to 5 miles). This allows every camper to make real-time decisions based on fatigue and fitness level. Athletes learn when to push, when to hold back, and how to finish strong.

4. Nutrition and Hydration

At every Trimarni camp, I provide specific guidelines for fueling during workouts. What you eat and drink before, during, and after training can make a big impact on how your body performs and recovers. At camp, I'm always available to offer tips on: 

• Race-day fueling strategies

• Proper hydration

• Recovery nutrition

• Avoiding GI distress

Since we plan several workouts a day, athletes have the opportunity to test and refine their training and racing nutrition plans. 

If you are in need of sport nutrition for your upcoming training and racing, here's a link to receive 10% off your next order at The Feed.  I love The Feed because you can purchase items in bulk or single servings, which is great when trying out new products. 

5. Mental Toughness 

Triathlons are as much a mental challenge as they are physical. At camp we find it incredibly inspiring how every athlete brings out the best in one another. From staying focused, to overcoming self-doubt to supporting other campers, the mental tools used to get through workouts can be extremely valuable on race day.  Speaking of mental toughness, Trimarni team member Don provided us with My Race Tatts (his company) and I am really excited to sport my temporary mantra tattoo on race day at Ironman Chattanooga. 

7. Community and Motivation

Last but not least, triathlon camps foster a strong sense of camaraderie. We always find it special how friendships are quickly formed throughout camp. At camp, you'll meet athletes of different abilities, share race stories, build friendships, and find motivation that lasts long after the camp ends. Training alongside others who share your passion can reignite your enthusiasm and help you push through limits.

FINAL THOUGHTS

Attending a triathlon camp can be a life-changing experience. With expert coaching, real-time feedback, and structured training, you’ll come away with a clearer understanding of your strengths and weaknesses—and excitement to work hard(er) to take your fitness to the next level. 

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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The birthday ride

My birthday typical falls on a race weekend. For the past few years, I've participated in Ironman 70.3 Blue Ridge a few days after my birthday. This year, with no races planned, I wanted to do a long ride to celebrate another year of life. Of course, I had to swim on my birthday (as it is my favorite sport) so I started off my birthday weekend with a 4600 meter swim with our masters group at Westside Aquatic Center. 

I have a great group of cycling friends but sadly, several of them had other plans this weekend (like cycling 200 miles from Spartenburg to Beufort - talk about like-minded friends) but Garrett and Alvi were in town and agreed to ride with me and Karel for a birthday ride. 

Garrett is the master of planning epic cycling routes so I told him to come up with a route that included a lot of climbing in the mountains and great views. 

The route including Ceasar's Head, Sassafras, Table Rock Overlook and Paris Mountain. We wanted to include Pretty Place but it was closed for an event. 

We left around 7:30am and didn't return home until after 2:30pm. It was the perfect day. 

101 miles, 10600 feet of elevation gain, four climbs conquered (Caesars Head, Sassafras’s back side, table rock overlook and Paris Mountain) and 6:22 hrs of laughs, smiles, and amazing views.

A few notable moments during this ride.....

• I had a huge PR up the 6.31 mile (1988 feet) climb up Ceasar's Head. We didn't plan on going hard but when I get to a long climb, I can't help myself but to go as strong as I can up to the top. Karel started off with a steady pace and for the first 2 miles, I felt like this was going to be a PR for me. We just did 2 times up Ceasar's Head on Wednesday during our mid week longish ride and I had a PR of 40 minutes and a few seconds. I felt like I could go under 40 during this ride as the weather was a little cooler and I was fueled by my birthday carrot cake. My legs felt amazing and I kept saying to myself in my head "If you want something you've never had, you have to do something you've never done." There were a few times when I questionned if I could hold the pace behind Karel's wheel but for the most part he paced it really well and after riding it so many times during the past week, he knew where we could pick up time. We didn't even talk about going for a PR today but it just felt right. I went 36:16!! I was in shock. A 4 minute PR at 42 years old. 
• Karel and I have ridden most of this route a few times and it was really cool to feel how much my skills and fitness has improved on the bike. Certain descends were no longer scary and certain climbs were not as intimidating. 
• This was one of those rides where I felt amazing all day. These workouts don't come often or easily. On Wednesday I felt super sluggish and tired. I fueled really well (I went through 6 bottles, the first 4 each had 80g carbs from Infinit Fructose, the fifth bottle had 60g carbs from Never Second C30 Berry ad the last bottle had 50g carbs from Sword. I nibbled on a Clif Bar throughout the ride and had PB and honey crackers from the gas station around 4.5 hours. My energy level was constant and my legs felt relatively fresh throughout the entire 101 miles. 
• At 5:36 and 91.3 miles into the ride, we could have made a left turn into our neighborhood. Instead, we turned right and rode toward Furman to top off one bottle before one last climb up Paris Mountain (2.18 miles) up Paris Mountain. It would have been so easy to just go home and call it a day but when you have a mission and accountability from others, you finish what you planned. 
• I love riding my bike and I am so thankful to Karel for sharing his passion for cycling with me. When we met almost 18 years ago, I was scare to ride a bike. I had no skills or fitness. It wasn't until we moved to Greenville in 2014 that I was forced (by our terrain) to improve my skills and to get stronger. We have a great cycling community which makes it easy (and fun) to ride outside. We also have several different group ride options (and events) which gives me so many different opportunities to continue to improve on the bike. My birthday ride was a lot of fun. Garrett, Alvi and Karel made it so much fun and I laughed so hard it hurt.  
• And after the ride, I ran my favorite loop, which took me ~51 minutes (~6 miles). Thank you body. 
  
  It was a great birthday. I'm looking forward to a great year ahead. 

Paris Mountain Climb Junior Challenge

Stats: 
Route
72.6 miles
4:07 ride time

6234 feet elevation gain 
17.6 miles average speed 
Paris mountain climb: 13:15 (2.2 miles, 9.9mph,1580 elevation gain)

Sunday was an exciting group ride. Not only was it the final ride of the 2-month Greenville Winter Bike League but it was also the 2nd annual Junior Challenge. At the end of the 72 mile ride, junior riders (up to 18 years old) would battle it up the 2.2 mile Paris Mountain climb to win a prize. There was a payout of $1650, a Woodward GFB3 Single Speed bike (for the male and female junior winner) and a custom made trophy made from a piece of Paris Mountain (made by AJ). The ride was supposed to be on Saturday but it got rained out. Typically, Rocket Revolution have their group ride on Sunday but the GVL WBL ride was moved to Sunday. We have so many amazing cycling groups in our area. So many rides to choose from! 

I started the morning with an easy 2 mile run. I timed it perfectly so that I would be back at my place around 9:40am, quickly change and then get on my bike by 9:50am to make it to the start of the 10am ride at Trailblazer. As I was leaving the garage with my bike, I looked down and realized my bike didn't have a chain on it! Karel was waxing and cleaning our bikes over the weekend and he forgot to put on my chain. Karel was out running so I gave him a call and he walked me through what to get and bring to him. I put my bike on my car rack, got in my car (all dressed in my cycling gear), drove a mile down the road and Karel quickly put on my chain. I made it to the trailblazer parking lot at 10:05am....just as the large group was leaving. I didn't get upset but rather, the endorphins kicked in and after I parked, I took my bike off the rack and started riding hard to try to catch the group. 

Thankfully, the group got stopped at two lights around the Traveler's Rest area so within 2 miles, I was in the group. Whew. Talk about a warm-up! I quickly realized I forgot my gloves at home but thankfully I got myself warm in the warm-up. It was in the 50's and very windy but I dressed well with a base layer, bibs and arm warmers. 

The group was big. I'm guessing around 60+ riders. I've been joining the GVL WBL weekend ride for the past 3 or 4 years and my bike handling skills and overall group riding fitness has improved a lot. I really enjoy this group because there's no big egos and the overall pace is controlled. There are also some "fun" sections where we can race for prizes or points. In this ride there were two "sprint" zones of 3-4 miles. The sections were rolling/hilly but the road was very quiet. I was thinking throughout the entire ride, I don't think we were passed more than 3 times by a car for 72 miles! 

I kinda participated in the first sprint zone toward the end but in the 2nd one, Carley, Debbie, Emily and me had some fun as we turned off Hwy 11 for our sprint zone and Debbie and I pushed each other for the next 3-4 miles. It was tough work but it was fun to be pushed by such a strong and accomplished cyclist like Debbie. Carley and I love to chat as we are riding so it didn't take too long for us to get back into our conversational mode in the group. 

We had a few bathroom stops along the route and a store stop in Landrum at the CVS around mile 31. The next 30+ miles were super windy. It was hard to find the right wheel to stay on depending on where the wind was coming from. 

As we were riding, I couldn't help but think how my confidence on the bike has improved over the years. I was riding on a route that I didn't know too well, with many riders that I didn't know and I was happy, comfortable and confident. I think back to just a few years ago and this situation would have been super scary for me. I really enjoy our cycling community because everyone is very supportive. Everyone loves to be on the bike! Carley and I were talking about how cool it was that there was a handful of 14-17 year olds out on their bikes for 4+ hours!

Surprisingly I felt really good the entire ride. We had done a similiar route to this one a few weeks back and I felt so exhausted and I couldn't wait for it to be over. For this ride, despite having an intense 15-mile long run on Sat and running 2 miles before the ride, I was feeling really good. 

I had two bottles on my bike - each with ~250 calories (one with Flow and one with Gu Roctane) and then I brought two baggies of INFINIT (I only used 1 of them at the refuel stop). I also nibbled on a PB Clif Bar throughout the ride. Prior to my run I had my normal long workout snack of 2 waffles + PB + syrup + granola + yogurt. Before the ride I had 2 powerbar chews. During my run I had a flask of C30 Never Second and a flask of water but I only took a few sips of the flasks. 

As we were getting closer to Paris mountain, I was getting excited to test myself. My PR is ~12:28 (solo) and I wanted to try to get under 13 minutes. I love a challenge and I never want to count myself out. As uncomfortable as it can be to fail, I always want to try. There was only one junior female and 2 other open women. 

Karel did a long run in the morning (~18 miles, up and over and back on Paris Mountain) and then joined us on his bike for the climb up paris mountain. Karel and Carley rode up with those who were not participating in the challenge and I joined Emily and Laura (the junior) for the climb. It would have been nice to be tucked in in a group as it was windy and I knew my legs were tired but it was also fun to be pushed by Laura. She was very strong and after a few minutes she rode away from me. My legs were tired and I could feel them trying to lock up but I managed to work through and finish in 13:15 - Just over my goal of breaking 13 minutes. I won the overall female prize ($30) and a really special trophy that is now one of my favorite all time trophys. 

Me and Carley 

After a chilly descend down Paris, I went back to house, got my run gear on and ran three miles to Trailblazer park to pick up my car. 

It was a great day on two wheels and a great reminder why I love our amazing cycling community. 

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. 

The most inspiring event of my life

Over the past four days, we had the honor of being part of something incredible by someone in our Greenville cycling community. This feat may go down as one of the most inspiring physical and mental tests of endurance, strength and determination that we will ever experience. 

Our friend Weston Studer spent the last days (Thursday 9am - Sunday 4pm) going up and down Paris Mountain (2.03 miles, 702.1 feet, 6.6% average grade) on his bike. Sleep deprived, exhausted, physically broken and mentally depleted, Wes completed 124 laps up Paris Mountain for a total of 508 miles and 87,100 feet of elevation. 

The concept of "everesting" is to pick a hill and complete repeats of it (continuously, no sleep - unless you do more than one and then you are allowed 2 hours of sleep between attempts) until 29,028.87 feet are completed (equivalent to the height of Mt. Everest). Only 3 people in the US and 36 people in the world have completed a triple everest. Wes is now the 4th in the US.

This undertaking was in support of a friend to many and local triathlete Lauren White. In August, Lauren (mom of two) was diagnosed with Stage 2 Hodgkin's Lymphoma after undergoing a double hernia surgery. Lauren's husband was laid off from his job the day Lauren received the news about her cancer diagnosis. Wes decided to begin his triple everesting on the day in which he celebrated 9 years of sobriety. 

When we heard about this attempt, our immediate thought was "this is crazy" but let's face it, many of us are a bit crazy. As humans, we are naturally adventurous and we are attracted to events that push ourselves to limits to achieve things never before thought possible. 

On Thursday morning after we swam, Karel decided to join Wes for a few laps up and down Paris Mountain to support his cause. In the evening, I decided to ride a few laps and Karel surprised us all in his running gear and he ran up the mountain while we biked. 

On Friday, Karel joined Wes at 7AM and again at 3PM. In the evening, Karel was worried about Wes biking alone in the dark so he joined him again at 7:30 and rode into the night for over 5 hours. When Karel told me he was going to ride with Wes until after midnight, I quickly realized how much of an impact he was making on the community. Everyone was stepping out of their comfort zone to help Wes and Lauren. 

Wes was rarely alone in this event. From Thurs until Sunday - and through the night - he was almost always in company of another rider. Out of all 124 ascents, he only completed a handful by himself. Cyclists of all abilities joined in at various times throughout his four day feat. Sometimes for a lap or two and sometimes for several hours. His best buddy Garrett joined in for 16 hours through night one (to complete his own "everest"). It was so awesome to hear about how many people were setting their own personal records for how many times they went up and down Paris Mountain. 

After Karel rode into the night on Friday, he came home exhausted.  On Saturday morning around 6am - as I was getting ready for my morning run - Karel came downstairs in a rush, dressed in his cycling gear. I was honestly shocked to hear that he was about to join Wes again at 6:40am after only a few hours of restless sleep. Karel's response "I need to keep him company." Whereas I would not normally run up Paris Mountain, I decided to make my way to the mountain and run up and down to give Wes a cheer. 

At this point, I realized how much of an impact he was making on us. Living only 2 miles away, we felt like we needed to be there for Wes. He was motivating us all to get on our bikes. We had no excuse good enough not to ride. This event was all about Wes and Lauren and we loved being part of it. 

No one wanted Wes to be alone. Every day his kids and wife would visit. Lauren would walk up and down the mountain. And the support from the community was incredible - people were stopping to donate cash. People living on the mountain bought Wes pizza. The table of food was filling up. The donations for Lauren's cancer treatment were coming in. It was fun to peak through the trees at the base of Paris Mountain to see who would be standing there ready to ride another lap or to give a cheer. Randomly people would drive by and then stop to give a donation. 

Karel couldn't keep his eyes open during the day. He kept saying "I have no idea how Wes is doing this. I'm smashed." On Saturday afternoon, I told Karel that I wanted to do a "night shift" with Wes. I love my sleep at night but something in me wanted to experience what Wes was experiencing. I wanted to experience it first hand. I wanted to test my own limits and do something for the first time. Wes continued to thank us for joining him but we couldn't stop thanking him for inspiring us for doing things that we didn't think were possible. I wasn't sure if I would make it more than one lap but I wanted to try. I ended up completing more than I thought and it ended up being one of the most memorable days (or nights) that I have ever had on the bike. No concept of time or distance just moving forward with the help of a front light. 

I completed 10xParis Mountain (my longest was 4 times, which was on Thursday with Wes) and rode my bike from 9pm until 2am. It was invigorating. We had the mountain all to ourselves. There was four of us chatting, laughing and pedaling up the mountain. Sharing stories, learning about each other. Listening to music. All while being guided by our lights. This was the third night of no sleep for Wes and no complaints. Tired, yes. Exhausted, yes. So ready to be done, Absolutely. but he kept on ticking off the laps. We got him to 104 laps which meant "only" 20 more to go. When we left a little after 2am, he took a restless car nap and restarted a few hours later. For four days Wes lived out of his car. 

We went to bed around 3am with no discussion on riding the next morning. But by 10am, Karel was dressed and ready to ride. I joined in an hour later for 8 more laps on this last and final day. As the peloton grew so did the excitement for this feat to be completed. We met so many people over 4 days and got to know our "friends" even better. I got to know Wes (and his family) really well as I would ask Wes lots of questions as we were riding through the night to keep him alert. Wes was struggling and was ready to be done. But as the support got bigger, he kept moving forward. And a little after 4pm, it was complete. The mission was completed and documented by a TV crew, Lauren, Wes's family, friends, community, cyclists and strangers. 

 

Karel completed 21 hours of cycling, 203 miles and 36,329 feet of elevation over the 4 days. Karel joked that he had no idea that this is how he would be spending 4 days but he felt strongly that he needed to be there for Wes. I completed 118 miles, 11 hours of riding and covered 24, 537 feet. The coolest part is that we had no idea we would be riding this much over four days. We are greatful for our healthy mind and body for allowing us to participate. 

 

We are so inspired by people who have tenacity in the face of difficulty. We are also very inspired by motivated people. Whether it's internal or external motivation, we love witnessing physical feats. We are also inspired by Lauren. Her optimism, courage and strength is inspiring. She has been honest about her struggles but she keeps moving forward. 

 

Over the past four days, we had real life access to something incredible. This experience reminded me that we all need a strong cause for doing hard things. The biggest difference between motivation and dedication is action. Motivation doesn't require action. Anyone can be motivated. Dedication is hard work. It means getting uncomfortable, taking risks, and delving into the unknown. Whether it's for a friend, family member, organization or for yourself, know your why. Whatever that desire is burning in your heart, commit to it and hold yourself accountable. 

Everyone's path to a quality-filled life is different. But meaning matters. Being connected to and part of something bigger and beyond ourselves can bring great happiness and fulfillment. There are many different ways to discover what 'meaning' means in our own life but one of the easiest places to start is by helping others. 

 

 If you would like to help Lauren and her family during this challenging time, here's the link to donate. 

Thank you Wes for making a difference. Our Greenville cycling community is stronger than ever before. 

Although this goes down as the most inspiring event of my life, I know it won't be the last. I love being inspired and motivated by people who love to push physical limits!

Anyone up for a few repeaters up Paris Mountain? 😉

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. 

Gravel Riding - So Many Climbs!

 

On Friday afternoon, I asked Karel what his plans were for training on Saturday. I mentioned to him that a small group was riding at 8:30 from the parking lot at North Greenville University (a popular meet-up place for cyclists, around 20 minutes away) but I really wanted to go gravel riding. Karel was excited for the off-road adventure so he planned a route that included a mix of grave and road. He wanted to show me some of the segments that he covered during the Belgium Waffle Ride. 

We decided to leave from North Greenville University and it worked out great that we started our ride with a few of our friends that were riding on the road. The first ~60-minutes was mostly climbing as we headed toward the Watershed and the up the Hendersonville side. We accumulated around 1500 feet of elevation gain on the road, while chatting with those in the small group. The time went by fast and sometimes I forgot that I was on my gravel bike. That's the nice thing about having a gravel bike in that you can comfortably ride on the road in a similar position to a road bike but you have the option to head off road anytime. This makes for so many more riding options. Although the gearing and tire pressure/width is different than a road bike, Karel and I didn't feel held back on our gravel bikes. 

Once we entered North Carolina, we parted from the group as they continued on with their ~75-mile ride. Karel had planned for us to do 80-ish miles and while I didn't have any expectations for this ride, I started to do some math and realized that this would be a very long ride. But the weather was absolutely perfect - sunny and in the upper 40's and we had plenty of hydration/fuel on board between our bottles, hydration backpack and snacks in our bento box. And the scenery was just so breathtaking as the colors of the leaves were so bright and beautiful. 

For the next hour, we rode mostly on gravel in Dupont State Forest. We were surprised it wasn't more busy on the trails that Karel picked for our ride. The gravel was in great condition as it was packed and not loose. We accumulated ~1000 feet elevation gain over 12 miles off road. 

We had a few miles on the road before we started climbing Jeter Mountain. This was my first time climbing here but Karel remembered it from the BWR. He had to tackle ~2.63 mile, ~900 feet elevation gain climb at the end of his grueling gravel ride. This time was a bit "easier" because his legs were fresher but the 18% grade near the top and the steep ongoing climbs were not easy on my legs. Karel has really gotten stronger on the bike thanks to all the efforts he has to do on the mountain bike to get over rocks/roots while climbing so I spent all of the climb by myself and Karel waited for me at the top. We then had a really fun descend (with a few more climbs/flat sections) for about 5 miles. Although we didn't have a viewpoint at the top of the climb, the scenery around us was incredible. We warmed up a lot with all the climbing but we had a bit of a chill going downhill. With my undershirt, long sleeve jersey and vest, along with toe covers and ear covers, I felt like I dressed really well as I never got too hot or too cold. 

Although my legs were feeling pretty smashed by 45 miles (3:15 into our ride, averaging 13.4 mph and accumulating almost 4000 feet elevation gain by this point), I really enjoyed how Karel was taking me to places that I've never seen before, all thanks to being off-road. We are lucky that we have bike friendly roads so it was never difficult to get from one gravel section to the next as we shared the road with the cars (although most of the cars had mountain bikes on them so we knew we were in good company with like minded people). 

The next 20 minutes had a mix of road and gravel before we started our last long gravel climb. By this point, my legs were so tired but I was committed to our adventure. Karel was riding strong so he just went ahead and turned around for me at the top of the climb. Our last gravel climb was 3.63 miles and took me 25 minutes (~8.5 mph, ~900 feet elevation gain). I had no idea where I was in relation to Dupont and Flat Rock (I figured I was somewhere in between) but it was really cool to be somewhere for the first time and to have no idea what was coming next. 

When I finally got to the top of the climb, we were rewarded with a fun descend with a few switchbacks. Although I'm still a bit tentative on the gravel, I couldn't help but think that there was a time when I was scared of descending and now I can almost stay right behind Karel on technical descends. I know with time and practice, my skills off-road will improve. We had another few miles on the road before we made our long 6.3 mile descend down the Watershed. The road condition on that section is really bad so I felt like I could descend better on my gravel bike than on my road bike.

Nearing the end of our ride, we were glutton for punishment so we included the Callahan Mountain Climb to finish off our ride. I showed Karel a few new roads that I discovered with Alvi last weekend and then 75 miles, 5:15 hrs and ~7000 feet of elevation gain later, we were back at the car. And I was so relieved that my longest gravel ride was complete. My legs were toast and I was exhausted and satisfied. 

As I was riding, I couldn't help but think how lucky we are to have such incredible routes to ride on. Off-road or on the road, we have endless options to motivate us to get outside, even when it's cold out. Whether it's road biking or gravel biking, I love being on my bike as it's a free and fun way to explore, adventure and to enjoy nature. 

Hincapie Gran Fondo - Event Recap

 

When planning my 2021 race season, I had intended on the Ironman 70.3 World Championship and Xterra trail run being my last two events of the season. Although I felt officially finished with my season when returning home from Utah, I've been itching to be back in a competitive atmosphere. 

The itch got stronger over the past two weeks when riding with the Supra Bar Cycling Club. We pre-rode parts of the course (Skyuka and Saluda Grade one week and then Green River Cove switchbacks the next week) during each ride and it made me realize how much I love being around others when I'm on my road bike. 

By the time I decided I wanted to do the Hincapie Gran Fondo for the 4th time, the registration price was at its highest amount. I questioned if I wanted to pay that much and I decided it was too much and instead, I would just volunteer. I signed up for a volunteer shift from 6am-9am at Bag Check as I figured it would be the most "social" activity and I could see some familiar faces. Well, soon after I filled out my volunteer sign-up, I found out from Debbie with Supra that someone was in need of selling his entry (at the original early bird price) so I quickly acted on it and he transferred his entry to me (thankfully that is an option at the Hincapie Gran Fondo event). 

I decided to keep my volunteer slot and help out before starting my event at 9am. 

I went to bed pretty early on Friday and had a fairly good night of sleep. I was really excited for the event but cycling events always give me some nerves as the mass start is always crazy fast and chaotic. Karel is always great at maneuvering his way through the field and I've learned a lot from him. Speaking of Karel, he wasn't interested in participating in the event this year so he rode his mountain bike at Dupont for 3 hours and followed it up with a 35 minute trail run. For me, it's really important to me to be in social settings in the fall/winter whereas Karel is ok doing his own thing and doesn't need the people interaction that I crave. 

I woke up at 5am and left my house around 5:40am. I had some yogurt before I left and a bagel w/ PB and honey during the 20-minute drive to the hotel. Arriving so early to Hotel Domestique gave me a great parking spot near the expo/race start/finish. 

I reported to the bag check at 6am with my bike and cycling gear (and post event clothes) and wasn't really needed until around 7am. By 8am, it got really busy and I was checking in bags by stapling the bag check number of each participant to their bag and then putting it in the respective bib number row on the ground. I saw several friends and a lot of Ironman-branded race bags being checked in. Although I was dressed in layers for the early morning (it was in the 50's), I totally forgot my arm warmers for the event. Thankfully Debbie had an extra pair that she loaned me for the event. 

Around 8:40am, the line started to dwindle down for bag check and I was released of my duties. I quickly put on my cycling shoes, helmet, arm warmers and glasses and stuffed my pockets with sport nutrition (Infinit powder - 2 bags for two refills, PB filled Clif Bar and a packet of Clif Ginger Chews). I rode my bike on the grass field behind the hotel and managed to squeeze into the front of the 2nd corral of riders (juniors and VIP in the front, then another corral of riders). With over 2500 riders between three events (15 mile, 50 mile, 80 mile) there was a long line behind me. After waiting for about 10 minutes, we were finally off. It took a few more minutes to get over the start line and finally, I was off. The first mile is up hill and with all different riding skills ahead of me, I was careful making my way through the riders. I have to give Karel a big thank you for teaching me so many great skills when riding in a group. 

I didn't have a strategy for how I wanted to go about this event but I knew I wanted to give it a solid effort. Anytime I have a timing chip and a bib number, I want to give it my best effort. There's something about being in an event that makes me want to explore my limits. But I also wanted to have fun so it was a careful balance to not be overly focused on results that I couldn't enjoy myself. 

After navigating my way safely through the first 24 miles (1:11) which included some fast miles and a technical section around Lake Lanier near Tryon, I made my way to Skyuka. I found myself by myself for a few miles and just thought about expending too much energy on my own. These cycling events are all about getting in a group and being pulled along. Even though it's still work when you are in a group, it's much faster to be in a group than riding solo.

When I finally got to Skyuka (after getting behind the wheel of a guy and another female rider), I was looking forward to our first official climb. This timed KOM (or QOM) was 3.85 and took me 33:42. I met up with my friend Carley and we rode together and chatted for most of the climb. Near the top, I couldn't keep her pace and she got ahead of me. My legs were working hard and I could feel it. Skyuka is a tough climb as it averages around 9% and has segments over 14%. It's a tough climb that you have to just grind your way up. I found myself passing a few other riders and when I finally got to the top, I was rewarded with one of my favorite views. But I didn't spend too much time enjoying the view as I wanted to get to the aid station stop to refill my bottles and to hopefully join a group. 

A large group left right as I was filling up my bottle and Carley and I tried to catch them. There was a crash right in front of us on one of the tight switchbacks but I felt confident with my descending skills. I've really improved over the years and my Ventum NS1 w/ disc brakes has really helped my confidence when descending, especially with our technical terrain. 

For the next 43 minutes, Carley and I found ourselves alone with no groups around us. There was one other girl with us and another guy but not enough horsepower to move us up to any group ahead of us. We were actually passed by George Hincapie and a few riders with him but we didn't react fast enough to hop on to this train.

Nike and Carley - we rode over 50 miles together and we shared a lot of laughs, convos and cheers.

When we got to the 2nd timed KOM/QOM section on the Saluda Grade, one of the girls we were with rode really strong. I made sure to stay on her wheel but as she was starting to get tired near the top (she was riding really really strong) I took over and pulled my group to the top. We ended up being pulled along by a guy named Nick from Nashville (who helped pull us for a few miles before the Saluda Grade climb). This climb took us 21:22 and was 3.61 miles. I really like this climb because it's a steady climb without any pitchy sections. I can just find my rhythm and if my energy is good, I can hold it. I was doing a great job with my nutrition and trying to take in a bit more than what I would normally take in due to nature of this challenging 80-ish mile course with almost 8000 feet of elevation gain. 

Near the top of the climb, the other girl with us got a boost of energy and took off right before the top of the climb before we got there. We rolled in right after her. We then made a stop at the next aid station in Saluda to refill bottles. I made sure to always refill my bottles so that I wouldn't ration any of my drinks. It was a beautiful day with weather in the upper 60's/low 70's and sunny. A perfect fall day with light wind. 

Next came Green River Cove. This "loop" is around 23 miles and can be broken down into a few distinct sections. The first section includes a lot of fast descending on winding roads. It's fast, fun and scenic. But the descending doesn't last long enough before you are hit with a wall of a climb. There are 3.5 of these "walls" to negotiate over ~10 miles. There's one super sketchy switchback that is more like a u-turn of a curve but they have caution signs notifying the riders of that section. I felt really comfortable descending and even at this point in the race (almost 4 hours in), I still felt really good with my energy. I was coughing a few times but I didn't feel anything concerning in my lungs. 

Next comes a "flat" section that runs along the Green River. These 8-miles are absolutely beautiful and it all reminds me of Lake Placid or somewhere out west. Nick did most of the pulling but Carley and I were there to help out whenever needed. After our next aid station stop at the church before this 8-mile section, we had missed the big group so we knew we were on our way for this stretch. I was hopeful that we could still catch up to some riders but no luck.

And then comes the Green River Switchbacks - the last timed KOM/QOM. Seventeen switchbacks with a few pitchy segments. I like the switchbacks as it breaks up the climb but there are some steep sections that require a strong grind up. With Carley right behind me, she really kept me honest as I was pushing the pace. We did the 2.13 mile climb in 17:29 and it was a relief to have that behind us. On Skyuka climb I had no idea how my legs would make it through the Green River Cove loop but with 15 miles to go, I was still feeling really strong. I had a few sips of Pepsi and a banana before we started the 8-mile section so by the time we got to the switchbacks, I felt like I had really good stable energy. I was also still sipping on my INFINIT custom blend and ended up finishing 4 bottles throughout the ride. 

We stopped at the Saluda aid station one last time and then we made our way through the town of Saluda and up and down a few rollers before a nice 7-mile descend throughout the watershed. Nearing the end of the watershed, we were caught by a small group and there were two females in that group. The two ladies were the ones that I had rode with before Skyuka and on the Saluda Grade. At this point, I felt a bit of a competitive fire in me so my mission was to attack the very last climb to the finish line (1K to go) and give it all I could. I ended up breaking away and finished ahead of the group. All for glory and no awards, I had a lot of fun pushing myself on that final stretch. I knew Karel would be proud of me and if he was there, he would have expected me to sprint at the end with the group behind me - because why not? :)

So thankful I "rode" into Carley on the Skyuka climb. We both pushed each other. She's a great climber and descender. 

I was done at the finish but full of smiles. My soul was happy and I got what I wanted out of the event.

Even though this course is in my backyard and I can ride it anytime, I crave community, positive energy, cheers and memorable experiences as every athletic event I choose is a way to enrich my athletic soul. I was happy that I could volunteer (which always gives me an even bigger appreciation for all that goes on behind the scenes of an endurance event) and could participate in my 4th Hincapie Gran Fondo. I ended up placing 7th overall female and finished in 5:07 (4:56 not including stops). 

I spent some time with my Supra Cycling friends and then headed home. Oh, I was talked into running off the bike with a cycling friend Nate (he's a duathlete) so we ran 6 minutes off the bike - just to remind ourselves of what it feels like :) My first brick run since IM 70.3 World Championship in September. I finished the day with several slices of Sidewall pizza (I picked up 2 pizzas on the way home) and a yummy bowl of Oreo Ice Cream. 

FULL EVENT RESULTS HERE.

Back To Structured Fun

I enjoyed a 2-week mid-season break after Ironman Lake Placid. Although I was pretty smashed for the 48 hours after the race, I bounced back pretty quickly on Wednesday. By the weekend, I was itching to get back into structured training. However, I knew that I needed to respect my body (and mind) for what it allowed me to do for 140.6 miles and give it the rejuvination that it deserved. 

My approach for my two week mid-season break was unstructured fun. Without a schedule as to what to do each day, I let my body and mind decide what it was I would do, and for how long. Aside from swimming, all exercising was kept at a low intensity and included stops as needed. 

Here's a recap of my 2-weeks of unstructured fun: 

July 25th: Ironman Lake Placid
July 26th: Walking around town
July 27th: Fly home
July 28th: Road bike (90 min, 4PM)
July 29th: Long course swim (~3700 yards, 8:13AM). 40 min run (5:40PM).
July 30th: Long course swim (~4300 yards, 9:04AM)
July 31st: Bike (~1:20, 10:11AM), Run (59 min, 11:54AM)
August 1st (private training session with an athlete): OWS (9:31AM), Bike (2:58, 11:20AM)
August 2nd: Long course swim (~4300 yards, 8:58AM), 45 min run (4:23PM)
August 3rd: Long course swim (~3900 yards, 9:11AM)
August 4th: Run (1:10, 9:40AM), Bike (1:11, 4:27PM)
August 5th: Long course swim (~4000 yard swim, 7:45AM)
August 6th: Road bike Blue Ridge Parkway (4:01, 10:39AM)
August 7th: Spectate Karel at Lake Logan Half
August 8th: Run (1:25, 10:34AM)

It was a nice mix of swim, bike, run but without any structure or routine. I made sure to keep every workout fun but without a purpose. 

With a little over four weeks left before Ironman 70.3 World Championship, I am back to structured training. My tri bike made it's appearance after 2.5 weeks in the travel bike box from Ironman Lake Placid. The focus switches from unstructured fun to purposeful fun. Although not every day is easy, I make a conscious effort to always have fun when I train. It is something I choose to do with my body and mind and the benefits extend far beyond a race day performance. 

If you have been struggling with finding the "fun" in your training, I encourage you to explore the following topics to see how you can bring yourself back to that beginners joy for training and racing. 

• Obsession with metrics - miles completed, weekly distance, paces/watts/speed
• Dissatisfied with body image 
• Rigid and ritualistic with training (and eating)
• Pressure to perform 
• High expectations 
• Fear of failure 
• Inadequate recovery
• Monotonous training
• Isolated training
• Dull workout environment 
• Workouts without purpose or meaning
• Too high volume/intensity
• Not enough intensity
• Training without gratitude 

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

Taking it off road - my first group gravel ride.

Karel recently got into gravel riding and his immediate response was "why didn't I find this earlier?" 

This past year has really taught us to embrace the current moment and to take advantage of every moment. With such an incredible triathlon playground in and around where we live, we have kept our love for nature alive by finding different ways to use (and improve) our cycling fitness. Most recently it was the GVL WBL 8-week group ride series and now I've ventured into gravel riding. 

My first and second gravel ride was in Dupont State Forest. The first ride include snow, ice, mud and everything else - Karel didn't take it easy on me. Let's just say I learned a lot over 28 miles and 2.5 hours. My second ride was mostly gravel with a mix of roots, leaves and dirt. My third ride was on Friday (a few days ago), when Karel took me on a gravel ride adventure just outside our front door. We made our way to part of the Furman Cross Country course and then on the off-road trails around Furman. And then for the finale, Karel took me to the Gateway Bike Skills Flow Park in Traveler's Rest. 

Although I still have a lot of skills to learn, I am finding myself more and more confident on my makeshift Ventum NS1 gravel bike. Instead of purchasing a new bike, Karel purchased a few off-road specific items and can now turn my NS1 road bike into a gravel bike anytime. Here are the specs of my "gravel" bike:

• Ventum 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.

Karel is a natural no matter what bike he is on and with experience in mountain biking, road cycling, triathlon biking and now gravel biking, he has been a great teacher for me. Plus, it's really fun to enjoy this new type of bike riding together as we both enjoy adventure and nature. 

Karel joined the Southeast Gravel group for two of their recent recon rides. Most recently (two Saturday's ago) he did an epic 70ish mile ride with over 7000 feet of climbing! After watching the preview video for the Sumter Forest Route in Clinton, SC. Karel and I felt like this course would be a good "intro" course for my first group gravel ride. 

We left our house on Saturday morning around 8:30am, dropped Campy off at my mom's house for his all-day daycare and drove the 51 miles to Clinton, SC. It was a quick and easy drive and one podcast later we were there. It was a bit cold (~30-ish degrees) and cloudy but over the past few weeks of riding with the GVL WBL group, I feel like I have good experience with dressing for the cold winter rides (I've learned a lesson or two from being cold from not dressing appropriately). The ride started shortly after 10am and the large group of gravel riders were off to preview the Sumter course. 

Ben and Boyd did a great job leading the way and giving tips and suggestion as we went along. Since this course will be an actual event/race in March, many people were getting their first preview of the course (along with a great workout). I had planned to do the 70-mile (long) version with Karel but depending on how I felt for the first part of the ride, I knew I would be able to branch off and do the shorter, 40-ish mile loop. I had the longer version in my computer to help with navigation. I'm thankful that every group ride has a route available to download into the computer. It really helps me know what's coming. 

The first part of the ride was on pavement and then we went onto the first gravel section. While my on-the-road cycling journey was filled with a lot of scary, doubtful and apprehensive first-ever moments, I felt somewhat comfortable on the gravel. I am still learning how to interact and trust my bike on the off-road but each time I get a bit more comfortable. I made sure to eat a bit more than normal (a bit earlier than normal too) to keep my energy up. I also had two bottles on my bike (each with ~240 calories INFINIT) that I sipped on throughout the ride. I made a third bottle at the refill stop at a church but didn't drink it. Although I was a bit underhydrated, I felt strong throughout the ride. I'm learning with Gravel that you have to take into account the lack of available fuel/hydration stops. Since it was cold, I knew I still needed calories. I didn't feel dehydrated but I also knew I wasn't drinking like normal (but I was still able to stop and pee twice during the ride). 

After we arrived to the split of the two courses (long and short), I was actually a bit more comfortable with our "small" group of 18 instead of the 50+ riders that started (not sure how many exactly but it felt like a lot). The ride was filled with some laughs like "don't get hit by the train on race day or else you will get disqualified" and a lot of other friendly conversations with the guys in the group. 

The ride was a mix of long stretches of gravel mixed in with a several miles of pavement. The nice thing about the gravel bike is that it feels somewhat like a road bike on the road, even with the thicker tires. 

The ride was really pretty as we were either covered in trees or exposed in a large field with only the gravel under us. There were potholes to dodge, tunnels to pass under and even a river to cross - my first ever river crossing was a success! 

With each mile I was learning more about me and how to handle my bike on the off-road. 

         

The group ride was really helpful as I could watch what other people were doing. I was always paying attention to how others took a turn, climbed a hill, descended or managed the sketchy sections. Plus, Ben, Boyd and a few of the other riders were always pointing out any rough-road sections and letting us know what's coming. Because I'm still learning, knowing what's coming next is really helpful for me so that I can be prepared. 

After a quick stop to refill bottles at a church, we only had about 23 miles left in our ride. I couldn't believe it! I never looked at the time and my computer only showed the route. When we finished the ride, I couldn't believe that we had covered 70 miles in right at 4 hours. It went by so quickly!

I really enjoyed my first gravel group ride and this was just another reminder that my brain and body is really suited for diverse, nature-filled and dynamic courses. Sitting in aero, being by myself and with my own thoughts or settling into one tempo for several miles is just not my style of racing. Gravel riding has confirmed to me that I belong on challenging courses that are filled with nature, hills, technical aspects and the opportunity to see/be around other people. I am still a triathlete and I love the sport of triathlon but this past year has taught me that I love being a triathlete because of the people I get to meet and the places I can see because of my fitness. So yeah, I'm thinking IM Kona is not in my near future. Five times on that magical island was enough - it's time to venture out to other racing adventures and opportunities. 

I have to say, I'm pretty proud of myself! Not only was this my longest ever gravel ride (4th ride on my makeshift Ventum NS1) but it was my very first gravel group ride.

I learned a lot of new skills, met new people, saw new scenery and had a fun time. With so much focus on the road under me, I still can't believe how quickly the time passed by.

I’m incredibly grateful for my body and health - and for Karel helping me build confidence in my off-road bike handling skills.

My message to you...never deprive yourself of feeling proud, empowered and strong. 

In a world where it’s so easy to be impressed by others, don’t forget to impress yourself!

If you are looking to "race" or test your skills off road, you can tackle the course that I just rode on for the Southeast Gravel event on March 13th. 

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. 

GVL WBL #7 - Performing under pressure

 

Instead of riding our bikes to Trailblazer Park (the start of the group ride), we decided to drive the two miles so that we could run right after we biked. Every Saturday, I find myself in a mental match of whether or not I can muster the energy to run off the bike. The change of scenery was just what I needed as I found it much "easier" to commit to the run after another challenging group ride. Plus, we were joined by our triathlon buddies so the accountable was nice from the extra company. 

I was really looking forward to this ride as it was "only" 63 miles but it was a route that we had never done before. So much of the ride was new to us and we were really looking forward to seeing new roads and sights. It's incredible that after six years of living in Greenville, we are still discovering new bike-friendly roads! 

After the first few miles, it was evident that this would be a hard ride as the wind was strong. Even with the group, it was hard to tuck-in and conserve energy. The weather was a bit on the cool side (in the upper 30's) but thankfully it was sunny. 

The KOM/QOM climb happened early in this ride. We only had about 42 minutes of riding (and 12 miles) before we our hearts jumped into our throats as we muscled our way up the pitchy 1.42 mile climb. It was steep and kept going, until we had a slight descend and then another steep pitch. It was a new climb for us and the scenery around us was beautiful but wow, that was a kicker! 

After the climb we had a fast descend before regrouping at the bottom of the climb. 
The next 15 miles were beautiful as we took a few new roads that we had never been on before so I was really enjoying the new scenery. Albeit, I was still trying to stay on a wheel and tuck myself in from the wind. 

Our refuel break came around 30 miles at a CVS. I swapped by sport nutrition bottle out from the SAG car and snacked on some fig newtons. Throughout the ride I consumed 2.5 bottles of INFINIT (~250 calories per bottle) and had a few Skratch Cherry chews. 

Karel was on the struggle bus. Even though he was mentally in it to ride, his legs were empty. This picture pretty much sums up how Karel felt for the entire ride. Riding the struggle bus is never fun, especially when you are with a group. Karel debated just doing his own thing but he stuck it out and finished the ride with the group. 

The next 30 miles were on mostly new roads to us and they were beautiful. We were spoiled by smooth roads, rolling hills and a bit of wind at our back. 

With only 4 miles to go, it was time for the ~2.5 mile "sprint" on Little Texas Road - a rollercoaster type road with a pitchy two step climb at the end. I wasn't planning on participating in the final sprint but I was feeling strong so I decided to go for it. Karel even attempted it and gave what he could, with whatever energy he had in his tank. 

Although it was a shorter ride at just under 64 miles and 3:25 riding time, we felt the 4,700+ feet of elevation gain, alongside the wind, hills and dry chilly air. Thankfully, our legs showed up for the run off the bike. Karel, Yannick and Kenny ran together and I started off by myself but finished with Al. Al and I finished with 27 minutes and Karel and the guys finished with 30 minutes. It was nice to change up the running route but still had plenty of hills to manage (~400 feet for the 3.36 run). 

After the ride, we recovered with a recovery drink and then it was time for semi-homemade pizza. We purchase the dough from Publix, leave it out for 1/2 day so that it can rise and then bake it in the oven at 350 degrees (flipping each side after around 10 minutes and then putting on the toppings). I kept the base of the pizza really simple with marinara, mozzarella and basil and then cooked a mix of veggies on the stove top for additional toppings. I also made a salad. It was a great meal for our hungry bellies. After another snack shortly after our post ride meal, I was ready for bed! 

-----------------------------------------

After each ride, I find myself learning lessons. Not just about sport but about myself. I have so much gratitude for the ability to safely participate in these group rides and train with others. I'm finding so much joy out of our master swim group and this Saturday group ride. 
One lesson that I've learned over the past seven weeks of doing this group ride (minus one week), is the idea of performing under pressure. 

Pressure keeps you sharp and paying attention. Too little pressure can make you lose focus (or not care) whereas too much pressure can make you feel anxious and can affect your ability to make smart decisions. 

When performing under pressure, many athletes perform below their capabilities. But then there are athletes are rise to the occasion. Why is it that some athletes can perform under pressure whereas others struggle to perform to their full capabilities? 

Perhaps you want to avoid failure, you feel you are being judged on the outcome or you don't want to look bad in front of your fans/friends/family. You may feel panic and anxiety under stress. These are valid reasons why you may make silly mistakes or throw good decision making out the window on event day.

But if you rarely (or never) feel pressure to perform in training, you can't expect to suddenly know how to perform under pressure on event day. Putting yourself into pressure-cooker situations - scenarios that are different, experiences that are uncomfortable and situations that bring a fear of failure, you gain experience. Simply hoping to perform at your best when it matters can work sometimes, but most often it doesn't. 

Pressure is your body telling you to pay attention. It's your body's way of getting you ready to perform. You need to feel pressure to take advantage of it. Don't be afraid to put yourself into uncomfortable and different situations to experience the thrill and exhilaration of performing under pressure. Learn to see a situation as a challenge, not a threat. A challenge is to be embraced, not dreaded. 

Worrying takes a lot of energy. It messes with your mind, steals your confidence and paralyzes your abilities. Let go of the added weight of trying to meet or exceed your expectations. Train and race like you have nothing to lose. Focus on the process, don't chase an outcome. Avoid paralysis by analysis. Don't overthink, just do. 

Most of all, remind yourself that performing under pressure is an opportunity to have fun. 
When the spotlight shines on you to perform, enjoy yourself and don't forget to thank your body. 

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. 

Greenville Spinners 10-mile TT #3 - Race recap

 
Photo: Greenville Spinners

After the last Greenville Spinners Time Trial event (#2 in the series but my first time participating in the event), I made note of some areas of improvement. Although only a few weeks separated the two events, there were so many lessons learned from my first ever Greenville time trial event. 

There are so many differences between endurance racing and time trial racing. In an endurance triathlon event, it's all about energy management - being great at not slowing down. In a time trial race, it's all about you versus the clock. Although both are extremely uncomfortable, it's a very different type of hurt. In endurance racing, the body endures great mechanical fatigue, not to mention dehydration, glycogen depletion and central nervous system fatigue. You can't fake the training if you want to perform well in an endurance event. There's no skipping steps or rushing the process. You need great body awareness and exceptional mental strength. Going into an endurance vent with a haphazard fueling and hydration strategy (before and during the event) often leads to GI issues, early fatigue and other performance limiters. In a long distance event, there is room for error and mistakes. Not always does the "fastest" athlete perform the best on race day.

In a time trial event, every physiological system in the body is called into action. The little details (like aerodynamics and willingness to suffer) are extremely important. Although nutrition is important, it won't necessarily make or break the race. Being fit, strong and powerful go a long way. Did I mention the ability to suffer? It's a very uncomfortable feeling when the heart is beating out of your chest, your legs are burning and at any moment, you feel like you can't go any harder but something inside of you tells you that you still have a little bit more in you. 

After my first attempt at the 10-mile event, I knew there were things that I needed to do differently if I wanted to perform better. I certainly felt a bit of expectations in this last time trial event as I had a reference point to compare to (series #2). Knowing that improvements are not always linear, I felt like I could do things better this time around. 

               

I went into this race very tired - emotionally and physically. Still mentally exhausted from our 6-days of training camps, this past week has been extremely busy. I've also found myself emotionally drained from all of the COVID-19 news/media. When Karel and I arrived to the Donaldson parking lot around  4:45pm on Thursday late afternoon, I was anxious to get on my bike to loosen out my legs. As I started my warm-up, my legs felt just like they did throughout the week - heavy and tired. Interestingly, my running legs have felt good and I've been enjoying swimming long course this week. But on the bike - ugh - I had no oomph. I made sure to give myself plenty of time to warm-up. I felt it out as I went along and did a warm-up that helped me get into the zone. It took me the entire warm-up to finally start to feel somewhat good. 

Warm-up
15 min EZ
2 x 30 sec all out (w/ 60 sec EZ)
2 x 45 sec all out (w/ 60 sez EZ)
3 x 3 min build w/ 3 min EZ
EZ spin until my start time of 6:14pm EST

Karel joined me (as a participant) for this last series (even though he is not a fan of time trial events - he was always a crit-style racer and enjoyed the sprint at the end of a road race). Of course, with 8 years of triathlon under his belt, he has become a different cyclist and much more of a well-rounded endurance triathlete - not to mention an incredibly fast and efficient runner! Karel put himself in the Merckx category (no time trial equipment, just a road bike) just to keep it more fun for him. 

As I warmed up (Karel and I each did our own warm-up), I took note of the wind direction and made mental notes of the parts of the out and back 10-mile course that I needed to take advantage of. In the last event, I felt like I could not have gone any harder/faster on the downhill segments. Instead, I needed to embrace the suffer and push harder on the more difficult sections (climbs and false flats and in the wind). This is where I would be able to gain a little more time (talking seconds - not minutes) but it would certainly come at a cost. I also knew that I needed to have a really quick start (clipping in) and needed to nail my u-turn at the turn around. 

Having friends/athletes at the event made a huge difference. Our athletes Alvi and Yannick, along with our former athlete and good friend Thomas, were also participating in the event. Since the starting times are first come, first serve (you sign-up online), we strategically positioned ourselves one after another for motivation. With a 1-minute gap between each rider, we each rode our own race but also had vision of who was around us on the out and back course. Having Karel ahead of me gave me a rabbit to chase (I never caught him but I did ride faster than him ;) and I also felt like I had a bullseye on my back as I had Yannick, Alvi and Thomas chasing me down (in that order). I knew Yannick would catch me but my goal was to not let Thomas catch me (he started 3 minutes behind me). All three of these guys are incredibly fast. This mental approach helped tremendously. Even though it was me against the clock, I was able to squeeze a bit more out of myself knowing that I had people chasing me down along with having Karel to chase. 

Lastly, I focused on all the little things during the race that could make a big difference. In addition to my race bike set-up, I had a little sport nutrition in my Ventum hydration system to keep my brain alert and to keep my mouth/throat from getting dry. Although it was a little added weight (I didn't have anything in my front bottle - it was just there for aerodynamic purposes), it was negligible. After the last event, Karel put new elbow cups (Wattshop) on my Ventum and moved the cups a bit closer to the aerobars. While this position allowed me to get more aero, it also helps me feel even more stable on the bike (especially when pushing hard). Lastly, all 5-feet of me needs every opportunity possible to gain free speed - whether it was tucking in my head (while still safely looking ahead), nailing my start and u-turn (thankful there was a cop controlling traffic, which allowed me to quickly and safely take the turn), pushing as hard as I could on the downhills (to get out as much watts as I could) and lastly, being willing to suffer a bit more on the inclines. 

It's amazing what you learn about yourself after one all-out effort. You quickly realize that you are always capable of a little more - even when you think there was absolutely nothing left in you. 

I left everything out on the course. It took me several minutes to return back to life after I crossed the finish line. I didn't physically catch Karel, Yannick passed me a few miles in and Thomas never caught me. Although the course was slightly shorter than the last time, I had a big improvement. It hurt, it was painfully delightful and I was reminded of why I love racing - there is so much satisfaction in breaking down physical and mental barriers. You learn so much about yourself (like thoughts/feelings are not actions) and you get to surround yourself with like-minded individuals who understand your joy for suffering. 

A big thank you to the Greenville Spinners Bicycle Club for putting on this series. With all that is going on in the world, none of us are immune to a wide range of emotions. I can't escape my daily rollercoaster of emotions but for these brief moments in time -when I move and use my body - I feel tremendous joy and gratitude for my physical health. I didn't come this far to only come this far. Onward I go! 

GARMIN STATS (Series #2)
Distance: 10.2 miles
Time: 25:33
Speed: 24.0 mph
Normalized lap power: 198 watts (average power 192 watts)
Elevation gain: 436 feet
Average cadence: 95 rpm
Average HR: 152 bpm (max 166 bpm)
Average temperature: 87 degrees 

GARMIN STATS (Series #3)
Distance: 9.98 miles
Time: 24:17
Speed: 24.7 mph
Normalized lap power: 203 watts (average power 201 watts)
Elevation gain: 410 feet
Average cadence: 90 rpm
Average HR: 151 bpm (max 164 bpm)
Average temperature: 87 degrees 

Race Report: Greenville Spinners 10-mile TT

Although your race season may look different in 2020, it's important to find ways to feel athletically challenged. Here are a few reasons why athletes still need to be put into "race like" scenarios:

• To look forward to a physical and mental challenge.
• To keep you motivated and dedicated (give yourself a reason to keep showing up to your workouts).
• To give training a purpose.
• To anticipate, plan and prepare for something (similar to a race).
• To feel the nerves, excitement and wonder of the unknown.
• To test yourself in uncomfortable scenarios (similar to race day).
• To feel pressure to show up and deliver the best version of yourself on that day.
• To challenge yourself. Perhaps to do something that you have never done before.
• To hold yourself accountable: Start what you will say you will do. Finish what you start.

Although the Greenville Spinners Time Trial series always interested me, it was never well-timed with my triathlon races (or our group camp schedule). With no triathlon races on my 2020 summer calendar (all have been cancelled), I have been itching to race. I am really missing the comraderie of suffering, seeing familiar faces, cheering for others and going through all the emotions and motions of racing. The race itself is just a bonus.

After signing up for the Time Trial, I quickly found myself feeling all the nervous energy that I had been missing for the past 9 months. Karel was really excited for me to race in my first ever time trial so he decided to stay on the sidelines for this event so he could watch/cheer for me in action. Plus, we had two of our athletes (Alvi and Yannick) along with knowing several friends and familiar faces at the event, so Karel had fun being in the race mode without having to suffer. Not to worry - I did plenty of suffering!

I went through all the motions of preparing for my time trial effort (which started at 6:52pm on Thurs evening). I "tapered" with bike specific workouts to help sharpen my engine. I reduced my running volume (I kept with my normal swimming training) and I kept strength light and focused on mobility. I found myself nervously excited on Thursday as I counted down the hours to the event. I triple checked my gear, got overly excited about putting on my "race kit" and got all the feels when I saw my Ventum bike all race ready (thank you Karel!) with the race wheels on. 

The event atmosphere was safe, fun and inviting. There were over 80 athletes registered in all types of categories. Some had full time trial set-ups whereas others had road bikes. There was a wide range of abilities and even a hand cycle participant (so inspiring!!).

It was hot and steamy out but I wasn't complaining. I love the heat and I was ready to suffer. 

Karel joined me for my race warm-up, which lasted a little less than an hour. As an endurance athlete, I knew I would need a long warm-up before I felt ready to go. Thankfully we arrived early and gave myself plenty of time to get in a solid warm-up.

WU:
~15 min EZ
~10 min steady (still pretty easy)

MS:
3 x 2 min (build #1 to 3 from strong to very strong), each with 90 sec EZ spin
5 min EZ
2 x 15 sec all out sprints w/ 90 sec EZ spin
EZ spin

Total time: ~50 minutes (~15 miles)

I rode on the time trial course, which was an out and back course, totalling 10 miles (it ended up being slightly longer at 10.2 miles). The course features rolling hills, with one significant climb on the way out and way back, right near the start/finish. The course is on a popular road for cyclists as its a nicely paved ~7 mile loop that circles that Donaldson airport. There are also several large factories spread out inside the loop so the best times to ride at Donaldson are in the evening and on the weekend. There's a designated parking lot (with two port-o-johns) provided by the Greenville Spinners. 

Did I mention how great it was to see so many familiar faces?? I've been competitively racing triathlon for over 14 years and although I love to compete, I just love being around like-minded individuals. 

After my warm-up, I kept spinning my legs until it was time for me to line-up for my designated start time (6:52pm). Riders went off in 1 minute intervals and we spaced ourselves out as we stood in place, ready for our start time. 

I didn't feel too nervous for the event but instead, I was excited for the suffering. I was going to give it my best effort as I didn't want to miss out on this opportunity to test myself. Karel prepared me well and I was mentally and physically ready to leave it all out on the course. 

Just me against the clock. Often called the "race of truth," a time trial is often viewed as the ultimate test of a cyclist's fitness ability. Lucky for me, I am a triathlete and I have not done any specific time trial workouts specific to this distance. Time trialing for 10-miles is very different than completing 112 miles on the bike after 2.4 miles of swimming and before 26.2 miles of running. Nevertheless, I focused on what I could control - bike handling skills, terrain management, aerodynamics, gear and mental attitude. I can't change my fitness when I arrive to a race but I know I can give my best.  

Garmin Stats: 
Distance: 10.2 miles
Time: 25:33.58
Speed: 24.0 mph
Normalized lap power: 198 watts (average power 192 watts)
Elevation gain: 259 feet
Average cadence: 95 rpm
Average HR: 152 bpm (max 166 bpm)

Cool down spin: ~20 minutes

After my effort, I was spent. My legs were shaking and I could barely stay stable on my bike. Karel was on the last hill near the finish and he yelled "push it, push it" to me as I was giving everything I had at the finish. I managed to squeeze out a tiny bit more but wowzer, that hurt. It was painfully delightful. My heart rate rarely gets that high so I knew it was a honest effort, leaving everything out on the course. Mission accomplished. 

I am incredibly grateful to my body for allowing me to participate in this event. I realize these are difficult times and life is uncertain and unpredictable. I am thankful that the Greenville Spinners put on such a well-organized and safe event and that I have the health and ability to participate. And thank you Karel for all your support and for teaching me how to become a stronger, more confident and more skillful cyclist. It's crazy to think how much I struggled to ride a bike when I started triathlon and now I absolutely love my time on two wheels. 

Learn more here: Greenville Spinners Summer Time Trials

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: The Watershed

What you need to know before climbing the Watershed 

Note: Within the watershed, there are two routes. At the divide, you can go toward Saluda (right) or Hendersonville (stay straight).

Distance: Starting from Callahan Mountain road, the first section to the divide is 4.14 miles. Toward Hendersonville, it's another ~2.89 miles until the top of the climb (~6.45 miles total). Toward Saluda, it's another 2.6 miles to the top of the climb (~6.13 miles). The top of either climb takes you into NC.

Elevation gain: Toward Hendersonville, you start at 1208 feet and finish at 2274 feet (1049 feet elevation gain). Toward Saluda, you start at 1208 feet and finish at 2114 feet (897 feet elevation gain)

Grade: According to my Garmin, the average grade heading toward Hendersonville is 3%. The average grade heading toward Saluda is 2.8%. There are some short segments around 4-6% but there's nothing steep. I feel the Hendersonville climb is a little more pitchy compared to the Saluda side, which feels more of a gentle climb.

Road condition: The road condition is poor. There are many cracks, rough spots and holes. For such a beautiful place to ride, the road condition is not so fun. The Hendersonville side is worse compared to the Saluda side.

Scenery: This is a very scenic climb. You can see the bright blue water from the North Saluda Reservoir as you are climbing. There are sections where you can see and hear running water from the forest and you are tucked in a canopy of trees. It's a very beautiful and quiet place to ride.

Recommended bike/gearing: Road bike or tri bike. You'll want climbing gears just to keep a more fluid pedal stroke but this is not a technical or demanding climb.

Descend: Because of the poor road condition on the Hendersonville side, you need to keep your gaurd up as you are descending. There are also a few tighter sections. On the Saluda side, the road condition is a bit better. After you pass the dividing point, the descend becomes a bit easier with long sweeping turns. This is not a technical or fast descend as you do have to continue to pedal and "work" for some speed down the climb.

Climb with a view? While there is a lot to see as you are climbing, there's no specific view point on this climb. Just a lot of beautiful scenery spread over several miles.

Traffic: This is a very busy area for cyclists - more so than cars. I wouldn't say this is a heavily traffic route but you will have a few cars and motorcycles pass you as you are riding on the weekend. During the week, it's pretty quiet.

Difficulty: This is a great climb for beginner and developing cyclists. It's also a great route for specific intervals because there is some climbing but nothing too demanding. The road is wide open and there is nothing steep until the dividing point. Because of this, you can ride as long as you want and still get in a good workout. And simply turn around when you are done.

Honest feedback: We have taken several campers on this climb and it's a very safe place for group riding. While the road condition is poor, it's a very peaceful and scenic climb. It's also a great place to work on descending skills. It's a popular route so you will never feel alone when riding on the weekend. It's also a way to take you toward the Green River Cove Loop or toward Flat Rock (and be sure to visit the Flat Rock Bakery).