September 2014: Preparation for the Grand Fondo
Well, dear Blog - it has been a while…… but now it is Spring, the Grand Fondo is in 2 weeks - so, I've put together a quick guide to get you to the start line and the finish line in good shape.
Here we go:

1. Check your bike and get it serviced if needed
Your bike has either had a tough winter getting punished in the wet and rain, or has been lying in the back of the shed - either way, it is time to give it the once over.  For example, my cyclo-cross bike just went in for a yearly service and here was the repair list: new chain, cluster, gear cables, brake pads, bidon cage (it snapped).  No point having a mechanical on ride day.  A new set of tyres are also a good thing.  Often some specials on the usual web-sites…

2. Do some training - especially this weekend
The weekend weather forecast is looking good.  So, this is a great opportunity to get out for a longer ride.  And, realistically, it is your last opportunity before the GF to do a longer ride.  Given Father's Day is Sunday, get out there on Saturday.   Riding some hills would be an additional advantage - but just get out there.  Aim for 3 hours + in the saddle.  You will thank me.

3. Practise your ride-day nutrition
So, if you are heading out for the 3+ hour ride, then do the same nutritional things you will do on the GF ride morning.  Try to have the same before-ride snack / breakfast.  Carry the bars / gels / snacks you would usually.  And try to aim for about 60-80 grams of carbohydrates per hour.  1 energy bar and half a bison of sports drink, or 2 gels… you do the maths.  Unless you are planning on stopping at the Forrest Brewery for poached eggs, then stay out of the cafes until post ride this weekend!

4.  Wear your DR kit.  Make sure it all fits comfortably and you will look good as well as ride well.  It is all taking the same approach in training as on the GF day

5.  This weekend, try to ride with the guys you will be riding with on the GF day.
As per previous years, it is hard to keep the whole DR crew together on the ride.  But, we can usually form up into a couple of groups.  So, if possible, find your similar paced mates and have a conversation about riding together on the day.

6.  Check your wet weather gear:
We have had two cracking years of near perfect weather at the GF.  I just have this feeling that this year it will be wet and windy.  So, pack your best thermals, gloves, booty covers etc…. I last rode the course on Jan 10th and got very wet and cold.

7. Buy a domestique!
Like most things in life, you can always (as one of my mates used to say) "throw a few sheets at the problem".  As per previous years, my domestique services will be for sale to the highest bidder on the evening before the GF.  Last year, I gave up my front wheel, so you can rest assured that my services have been fully tested.  Note: I will not push you, but I'll do everything else that you see on the TdF coverage.

8.  For the speedier lads:
If you are going for a fast overall time, and you have done the training, read on…..
The GF is hard because the climb is in the first half of the race and there is a long way to go after that.  So, it is a balance of pushing hard on the climb to stay in contact and get in a good group and having enough in the tank for the final 50k - where there are also some pretty solid hills.
So, this weekend, practise pushing up a climb and then still riding strong home.  Make sure you really concentrate on good pack riding and drafting.  Be safe.  Practise eating and drinking while on the bike and riding hard.  The fast bunches don't stop for anything.

9. Riding the Climb
OK -Just reviewed my heart rate trace from last year.  The things to note.  (i) I pushed really hard on the climb (ii) I was able to keep a high, steady HR for the whole climb between 161 and 167 (iii) I was able to push out the last 5 min at a higher rate.  So, that is what you are looking for.  Steady, high heart rate and a push out on the last 5 min.  Good luck!

OK - train safe, have fun this weekend and see you in Lorne,

Danger