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When we film The Col Collective all three of us are vegan so where possible we tend to try and stay in apartments and cater ourselves making use of the local supermarkets to get supplies both for evening meals and food throughout the day, however this is not always practical. As far as eating out in the restaurants go, almost everywhere we eat will cater for us in some way, more and more places especially in the tourist towns have vegetarian choices which you can have the cheese removed. France can be a little more tricky but in most cases they will happily prepare you a vegetable dish with potatoes, rice or pasta. If you can learn a couple of basic lines in French and Italian to help with the ordering it will go a little way to helping ensure they understand your needs. In fact one of our lead tour managers, Fabrizio, is a vegan. He is also Italian which boggles the mind as being Italian and vegan traditionally seems like two conflicting ideologies! So if in Italy or France Fabo speaks fluent french too - is a ski guide in winter and vegan - travel with Fabrizio. She was pleasantly surprised to find Fabo being vegan. Everything that you see on screen is a true reflection of how I actually climb, I feel more comfortable out of the saddle just what suits me. Hope that helps. It will be a good ride out of Nice towards the Bonette, one of my personal favourite climbs. It is very early season so first things first double check that the pass is now open, the local tourist office where you are should be able to tell you and there will be signs in St Etienne de Tinee, you may be able to ride part of the way up if the summit itself is still closed. The weather changes hour by hour in the mountains and of course the temperature drops considerably at higher altitudes so before you leave check the weather in the morning, we use the Yr. Heavier weight waterproof jacket if weather is poor. There is an abundance of riding options around Lake Como to start warming up for the event and more importantly to explore the area. There will also likely be cycling maps available at the local tourist office, but to be honest you cannot go far wrong with your location. Whilst Bormio is the centre point for the Stelvio, most routes out of there take you over a climb, so the route choice would depend on how much riding you want to do before the event. Climbs other than the Stelvio and Mortirolo which you can save for the day are:. The Passo Gavia - If you have it in the legs it would be a crazy shame to miss climbing the Gavia during your stay, this climb for me is on my all time top If you visit BormioBike. I really hope this information helps, keep us informed as to how to get on during your trip and most importantly enjoy it, take your time and soak up all the mesmerising scenery. Hi Alan, sounds like endurance is what you need to focus on here. The most important thing to concentrate on is your base fitness, lower intensity longer rides that really lay the foundations of your endurance. Good luck! Hi Dave, sorry to hear about the pneumonia! Hopefully the weather in the UK is on the rise and you can get a solid month of May in the legs. Best of luck! Hi Alex, thanks so much for the support! Ride safe! Hi Chris. We supported a group of riders through Haute Route Alps last summer. It really is an amazing event and a great way to take your riding to the next level. In my experience of riding in the high mountains, some riders will be affected by the altitude more than others, and there seems to be no way of telling who will feel the effects more. The high climbs are, generally, longer, so a good idea to prepare for that by getting really used to longer efforts. Definitely keep the riding going in those last few weeks leading up to the event, but think about easing back on the distance. Hope this helps. Chris - Sorry, any chance I can ask one more? Does this sound like enough to you? I have 2 separate weeks booked in Apennines as well before the event. You can prepare for climbing by overgearing and riding intervals in a bigger gear than you normally would. The apennines are a great range of mountains - lots of the climbs there are shorter than in the Alps, so this is really a time to use a bigger gear for shorter efforts to build those climbing legs. Going the distance and enjoying the journey should be the highest priorities. Start by looking at how much time you have available to ride each week after work and family commitments. Once you have that balance and you feel that your endurance is at a good level then you may be able to replace some of the kilometres with some higher intensity rides, but overall on these super cool longer events endurance is the key. Wattbike partners of the Haute Route have also put a training guide together at the following. You may be able to get some extra tips from there as well. Improving your time comes down to three main factors 1 power to weight. Is there a way to skim a little weight from bike or body? Aside from this, where did you feel the time was getting away from you. Was it the length of the climb, the gradient, temperature conditions? Believe in yourself, you CAN do it! Very useful indeed. When it comes to descending here are a few tips that we hope will help. Think of your body and bike as one, try to stay light on the pedals and allow your bike to lead as you give delicate inputs. Position your hands on the drops to lower your centre of gravity and bring more stability and control. Look where you want to go. Look beyond the bend at the path you wish to take. Having a broader view of the road ahead will allow you to quickly react to things as they happen, such as a rider switching lines for example, allowing time to adjust accordingly. Getting through the corners quickly and safely is a key skill to acquire when descending. Moderate your speed in advance of the bend as opposed to entering the corner too quickly and having to jam on the brakes at the last minute. This will give you more control and allow you to carry momentum throughout the turn. Keep your outside leg straight and focus the majority of your body weight downwards through the outside pedal to maintain rigidity as you hold your line. Start slowly and practice until you have confidence in your descending ability in all conditions especially in the wet when traction is much less. I put a video together many moons ago, the footage is pretty low res now but the info is still valid. Could be helpful you can watch it here. Remember that hydration is only part of the equation and much greater performance losses will result from running out of fuel, so make sure that your drink also contains carbohydrate! For further information, take a look here. Try 10psi less than normal and see how you feel. Fingers crossed! Really sorry to hear about your injury. The reality is, if you train with an injury then there is a good chance you will do more damage and therefore a short break now could end up being a large break later. If you can I would seek professional advice so that you can get a good understanding of what is going on. Taper back on the training and rest if you need to. With big mountains and events coming up a little time now to get it right will have you smiling much more come the summer. I put my daily stretching routine online here , hope it helps! Thanks for your message, regarding lighting, I use a range from Exposure Lights , and in particular…. Front: Six Pack MK5. This is a beast, massive power and burn time but to be honest could be more than you need. The second night I used the Strada MK5 on the bike which is a light that Exposure specifically developed for road use so it has a high and dipped beam which is great for seeing further up the road and lighting up areas in your peripheral vision. Rear: This year I used the new TraceR rear light mainly as it saved me a few grams. If you want slightly longer burn times then you could check out the Blaze too. Andrew, Italy is a wonderful place to ride as it offers so much variety in terrain and rich cycling history for endless inspiration. October marks a seasonal change and riders head down from the mountains into the rolling lower regions like Tuscany and Prosecco. In the summer, I would definitely recommend you head to the towns of Arabba, Merano, and Bormio; to climb the Stelvio, Gavia, Mortirolo, and climbs of the Maratona dles Dolomites. However, the change in seasons means the weather becomes much colder and unpredictable in the mountains, with rain and snow common on most peaks. We were on the Stelvio last September and the temperatures were -4C at the top with plenty of snow. Additionally, the most mountain towns will have closed for business by October, so even in Arabba, you may find your choices of hotels, restaurants and bike shops limited. Instead of heading into the mountains and Dolomites, Venice puts you in the perfect position to explore the foothills and vineyard regions. Base yourself in Terviso or Conegliano as these are both vibrant towns, with good transport links but surrounded by brilliant riding through rolling hills with the mountains as a backdrop. The town of Valdobbiadene is worth a stay too and is the start town for the Granfondo Prosecco 4th October , a unique granfondo which serves prosecco at every feed station! Being in the foothills there are options to venture into the edge of the Dolomites, the San Boldo climb is the gateway to the mountains and just short ride down the valley from Valdobibiadene. Alternatively, a couple of hours transfer south from Venice, and you have access to the regions of Tuscany and Emilia Romagna. Temperatures can still reach 20C and the smell of the local wood fires is wonderful. In Tuscany, head to the towns of Lucca or Florence. Many pros use this area as their preferred training ground. The World Champs was held in Florence in Great if you are looking for more vertical challenges. Finally, if you are heading to the Lakes, go in time of the Giro di Lombardia on the 4th October. Known as the ride of the falling leaves, this traditionally one of the last races of the professional racing calendar. Base yourself in Bellagio for the best access to the famous climbs of the Lakes: Muro di Sormano and Ghisallo. We take a trip to the Giro di Lombardia every year, so keep an eye on our website for details. When it comes to climbing I really work on feel. The key for me is to have a low enough gear e. I swear by my compact gearing! Great to hear about your plans! If you fly into Venice you could drive over to Bormio to ride things like the Stelvio and Gavia, then head due east via Bolzano to play in the Dolomites. Monte Grappa is about an hour from Venice so you could spend some time there at the end which would put you right back at the airport. As there are several ways up the Grappa here are a couple of suggestions such a cool climb! Option 1: Cismon del Grappa - this is the name of the village from which you climb the Monte Grappa. It was originally a dirt track which was there solely for access for the fire department. It was tarmacked a couple of years back. Climb the steep gradients. Switch backs, tunnels, singletrack roads. Stunning roads to ride on. Climb all the way up to the refugio at the top for a cold coke and some incredible vistas. For this type of touring something like the Open Pro rim would build into a really durable wheel with your dynamo. You can see the range here. Pacing, pacing, pacing is the key. I actually put a short article together highlighting some of the key tips for good recovery that may be useful here. Overall you really need to focus on recovery as a complete, around the clock, process. Keeping the fuel coming in with good fuel and hydration, stay off your feet as much as possible pre and post ride. All the little things help to add up to aid your recovery. Hope that helps! Yep, the last is the same. Thank you for your message. It sounds like you are hoping to progress your fitness and even enter a competition so cool! The flat bar will be good for all types of rides but is more focused on leisure. Personally I think if you are planning to challenge yourself with a triathlon then a drop bar road bike may suit you better in the longer term. The Synapse offers a touch more comfort and slightly more upright riding position so really is an exceptional bike especially for those new to cycling. Claris would be great, the most important thing is to try and get the best frame possible both the CAAD8 and Synapse are excellent frame platforms , you can upgrade the components over time if you wish and the Claris components will certainly function well. It seems that in Hungary there is no Synapse Claris 8, only the women version, and they probably have to make it for me from parts. Thank you for the suggestions! I love your amazing videos. When it comes to nutrition there are a few things to consider. Some more points that may be worth thinking about are:. Working harder will mean more blood will be directed to your muscles as opposed to your stomach which will make digestion harder for anything you do consume. Little and often. Valleys between climbs or in the final kilometre of an ascent so that you can get some energy back in you before the descent is good. Nothing worse than flying down a mountain trying to undo a wrapper. The vanilla energy drink is very mellow and I like the fact that the bars are more natural and fruit based. A lot of the folk I ride with have switched to Torq as they had digestive issues in the past and have now got on well with it. I prefer to stick to fluid energy drink mixed up weaker than recommended normally fruit based energy bars, dried fruit and real food wherever possible. It could be something as simple as consuming more water on the very hot days. I hope that gives an insight into some areas to consider. Keep the training going and good luck in the future! For a loop you could look at the Etape du Tour route which actually started in Annecy. Some details can be found here. Thanks for getting in touch. This was actually last years model, you can see the new range here. For pedals I use the Zxellium from Mavic this is the same as the Time Xpresso pedal Mavic and Time have a partnership What I really like about them is the engagement mechanism. Instead of having to force your foot into them the spring is always open and when you step on the pedal it engages a bit like a ski binding so it makes it really easy to clip in to. Seems to have stood the test of time so far! Prior to exercise there is little need for a protein drink as you can easily get a good serving of protein in through your normal diet. A good breakfast before a ride, say beans on toast without the butter , or a bowl of porridge with skimmed milk, will provide sufficient amounts of protein and some good fuel too. You want to aim to consume around 20grams of lean protein times a day to cover your needs. The most important nutrient to get in before a big ride is carbohydrate, as this is the main fuel you will use during exercise of any sort of intensity, i. You only really ever break down significant amounts of protein in the absence of carbohydrate, so ensuring you have enough carbohydrate available will reduce your needs for protein. Aim to have a good sized breakfast around hours before riding if possible to allow sufficient time for digestion. During exercise protein is best avoided as there is little performance benefit to taking it on and it can take the stomach a long time to break down. This can cause stomach issues, particularly when exercising hard and compromise carbohydrate delivery. If you are aiming for a big day in the saddle 6 hours plus then by all means include a bit of lean protein in a meal at your lunch stop, but there is little need for this to be in drink form. Immediately after exercise within minutes , it is best to consume a carbohydrate and protein drink, particularly if you are aiming to try and ride the next day or complete another ride later in the day. This should then be followed up with regular meals depending on how big the ride was. There is a short window after exercise where your body can very rapidly replenish its glycogen stores so consuming a drink with rapidly absorbing nutrients in will help kick start the recovery process. Here at TORQ we produce a recovery drink which contains a carbohydrate to protein mix which is designed for exactly this purpose. After a big day in the saddle carbohydrate is the main thing that you want to replace, but including some protein as well will provide substrate for muscle repair and generally help with the recovery process. If you leave early you could drive over the Bonette to Jausiers and then you are in close proximity to the Allos, Cayolle, Vars and pretty close to the Col Agnel and Izoard. Great to hear from you. It may be that through the spring and summer your fitness will improve meaning that the 28t could be ok. Speaking of set-up, I would recommend a 34 tooth chainring and up to a 32 tooth sprocket on the rear. The great thing is there is no time limit on the climbs, just find your own pace and enjoy the moment. Thanks for the message, great to hear you are liking the videos! That makes me very happy indeed. I use the S size Pod Caddy. In this I put in one inner tube along with…. Glueless patch kit. Tyre levers. Multi-tool with chain splitter. I hope that helps. Very jealous of you living in the Pyrenees, one of my absolute favourite places in the world! Well spotted! Yes, I was riding on the CC40C for all the climbs and descents. From experience you have to be very careful with full carbon clinchers that you may not know the development or testing process that they have been through. You and your tour operator are right to be concerned as resins can easily melt under extended braking which can lead to a serious catastrophe. With this in mind I would not ride any carbon clinchers in the mountains that have not been extensively tested and can prove their performance in this application. Mavic spent over 2 years developing the Cosmic Carbon 40 wheel which was tested extensively in the lab and on Mont Ventoux with a kg rider dragging the brakes the whole way down to validate their materials. They use two types of high temperature resin and a thin internal aluminium rim to dissipate heat build up and also improve braking consistency. My advice would be, if you have any doubt whatsoever in your equipment then think again about using it in the high mountains. Thanks for getting in touch and great choice of events, the Haute Route Pyrenees is an absolute all time favourite of mine! Stunning, peaceful and just how bike riding in the mountains should be. Do you know your functional threshold power? A mid-pack Haute Route rider would be in the Moderate to Good section. Thanks for a detailed reply. My current FTP is around with 75kg weight carrying winter weight. Will be 70 or below by August. I am aiming for 3. Done many races where I finish in the middle. Longest ride I have done is about km. Not trying to be over ambitious. I honestly think that you will be far ahead of the time cut each day. Just pace yourself well, try not to stress what will be will be believe in yourself and the golden rule for any bike ride - ENJOY! I can certainly help point you in the right direction, there are a couple of options you can consider for cycling in Italy. Firstly I would say an ideal place to base yourself would be in the heart of Dolomites. Here you have a vast selection of climbs compacted together, each with jaw dropping scenery, your partner would also be surrounded by the same scenery without having to venture out with you on the bike. The Dolomites are a haven to explore both on and off the bike. It offers an abundance of restaurants, walks, and caters very well for visitors. We know of a particularly cycling passionate accommodation, Hotel Ustaria Posta in Alta Badia, the owner is a cycling enthusiast like no other and will give you as much guidance as you need for your rides. Some Dolomite accommodations can be super high class and with it comes the price, see Passo Sella Resort as an example of the quality. There is much more on offer than the Alps or Pyrenees in this respect. One thing to be mindful of, the Dolomites are the busiest region we have ever experienced for cycling, so get your rides in as early as possible to avoid the traffic. Bormio - This is the mecca - the base of the Passo Stelvio and Passo Gavia, both of these climbs start right from the town. This location is more suited to the cycling side of your trip, the town itself has some lovely restaurants but for the exploring side of the day, there would be more driving involved than the Dolomites. You are still is mesmerising surroundings but perhaps not so much as the Dolomites, they are simply spectacular. Plus the owner drove our car to the top of the Stelvio so we could continue our journey home…that service is unrivalled. An option may be to split your time between the two regions, spending 2 days in Bormio and the rest in the Dolomites, that way you get to experience the mighty giants and still experience the striking vistas of the Dolomites. The drive is approx 3. We flew into Venice and out of Milan which is an option to cut down on travel time. Sounds like I use a similar set-up to you in terms of gear ratios. In the big mountains I personally still like to keep my 34 tooth chainring in hand but then I do prefer to use a higher cadence if possible. Thanks for the question. In terms of preparation, the most important thing will be to try and build a solid base fitness through consistent time on the bike. Riding times per week will be perfect of for this especially since you live in North Devon where you have some steep pitches to play with to help to build strength. One very important point in your preparation, and also when you are out in the Alps, is to listen to your body. Try to build up to the same duration per ride that you hope to do when in the Alps. You want to get to the Alps fresh both mentally and physically. Make sure you enjoy your cycling, it should always be fun. The carbon spokes on the R-Sys SLR are absolutely capable of standing the cobbles but the overall design of the wheel makes it not the best for this particular event due to its high stiffness. A set of Ksyrium SLS wheels would bring more compliance, control and comfort, however the tyre for this ride is really the key element. The main thing that you will need to work on is your endurance lots of kilometres and hours on the bike so that you can improve your efficiency. How bad you really want it. Further to your nutrition, everyone is different. I try to eat organic whole foods wherever possible in every day life no processed foods. On the bike I also like to eat proper food gels and energy bars are ok for shorter more intense activities but are too much for the stomach to handle during long rides like this. I make up things like organic rice wraps, sweet potato slices and cereal, along with coconut water for natural electrolyte replacement. Sounds like you have a big challenge planned for next year, just what we like to hear! The goal will be to remain at a comfortable working level that you hope to sustain throughout. As the event approaches start incorporating more specific workouts - are you able to train on the climb or something similar? Riding the climb at the exact intensity, seeing how you feel, checking your gearing, understanding how your legs cope with lots of short recovery sections on each downhill. Whenever I have a challenge I look at the end goal and then work backwards to put a plan together that replicates as closely as possible what I intend to try and do. You need to get to a point in your training and preparation where you feel confident in your technique, equipment, nutrition strategy as well as your physical and mental wellbeing. You want to get to the event physically and mentally fresh so that you can pull out all the stops on the day. That is a great question and one that needs to be taken very seriously indeed. In some cases event organisers have gone to the extent of forbidding the use of carbon clinchers where they feel that the overheating may be an issue. We released our Cosmic Carbone 40 Clincher CC40C in Spring after over two years of extensive development and testing to ensure that both of these criteria were met and that rider safety was in no way an issue whatever the conditions. The CC40C utilises a very light weight internal aluminium rim bed that not only dissipates heat but also ensures that the brake track is perfectly true to prevent a rim that feels like it pulses under braking conditions. We developed several types of high temperature resins TgMax Technology to ensure that the CC40C achieves the highest possible resistance to braking heat. Not only was this tested in the lab but we also undertook an extensive analysis out in the field with a kg rider descending Mont Ventoux whilst dragging the brakes continuously for over 10km. We were also able to reduce stopping distance in the wet by over two times when compared to other carbon rims. The unfortunate thing is that on the surface carbon can look the same, whereas underneath the surface it is very, very, different. Hi Heather, You are in for a real treat next year, the Galibier is an absolute beaut! Gearing will be covered here. If you can try this sized gear out in advance then that will give you an idea of how it feels. Another little note to consider is that Alpine climbs feel very different to shorter more punchy ascents. We want to see you here. Firstly, everyone is different so there is no right and wrong, a lot of training comes down to what you find that your body responds best to. I know for one that I would struggle to perform 3 sessions at this intended intensity each week and recover well between each. I always try and simulate my training to match as closely as possible with the riding that I intend to do. To keep things fresh you could focus on climbing out of the saddle one session and in the saddle for another. Once again, I try and make any training that I do as closely matched to the riding that I do, e. Finally, you could look at focusing just on cadence during one session and then hill climbing for another, again to keep each session as specific as possible. Make sure you get enough recovery in between sessions and over the long-term and most importantly enjoy what you are doing! Thanks for taking the time to respond. There are a wealth of destinations to visit in Europe which would provide perfect preparation for a summer cycling challenge. Locations such as The Canary Islands often make the list but the unrelenting climbs there are often too tough for a first dip into mountain acclimation. Here are three choices to whet your appetite and get your legs in gear:. Mallorca tops the list as the most popular and established training location, and for good reason. Travel to Mallorca is very easy with multiple operator options and transport connections. The whole island is well prepared to cater for cyclists; Hotel rates are very competitive and you will often find cycle specific services at hotels such as access to tools, bike storage and cleaning facilities. If this will be your first experience tackling extended mountain climbs and descents, Mallorca is your perfect introduction. Head north to climb the Pyrennean foothills or east towards the rolling roads which hug the Mediterranean, Girona can offer a bit of everything for a cyclist. Just an hour away from Barcelona international airport and with plenty of hire bike shops in the town, cycling perfection is within easy reach. But head inland away from the bustling, urban coastline and the French Riviera reveals a palate of inspiring roads and stunning scenery. Challenging climbs are on your door step such as the Col de La Madone reaching m high straight out of Nice, or escape into the Alps Maritime valleys and the Gorge du Gourdon. The rolling terrain is challenging but the gradient is never too punishing, perfect for training the legs and measuring your efforts. Your rewards are smooth roads passing through rock archways, massif peaks with huge open vistas, blue skies and descents wafting pine through your nostrils. You might even catch the first pro race of the season if you go in March. Eat and drink little and often during the ride to maintain energy stores, this is really important so that you have the fuel to keep going. This will make you more efficient as a rider which is very useful for endurance riding. Froma personal point of view I have found that the most important aspect for endurance events is to have a solid aerobic base. It really is the training catalyst for aerobic and muscular efficiency. Having said this, one thing that is very important for an endurance athlete is to stay mentally fresh. Mix up shorter rides with longer rides if you have to. From my experience training consistently is the key. If you can build up to riding for 10 hours, and regularly put in rides of this duration, then you should be in a good situation when it comes to the km. Practice with nutrition to see what works for you, taking in real food for big endurance events can often work better than some of the high energy bars and gels which may not sit so well in your stomach after 15 hours. In reality, if you can get to a situation where you can ride for 10 hours, and do this regularly, then you should be in a good situation. Physical ability is one thing but mental strength is what will actually get you to the finish. I used 23mm for years like most of the world but found the added comfort of a slightly wider tyre better for the longer rides that I typically do. In terms of pressure, this depends a lot on how much you weigh and the conditions e. I was amazed at how much more traction I got when I lowered the pressure a touch. Just that typical thing; is there a marginal gain to be had. I weigh just under 70Kg and run the tyres at psi; to be honest. I am travelling to the Alps this weekend so will be testing a few of these things. Thanks, Paul. Sounds like you have the pressures pretty good too most folk run tyres too hard — again preconceived that hard is fast. If you have a good number of long rides under your belt, including an Alps trip, you will be perfectly prepared to tackle the Dolomites. The Maratona dles Dolomites is one of the most majestic granfondos, and anyone partaking for the first time will, no doubt, be blown-away by the incredible mountain panoramas. Although the physical requirements for taking on the Maratona will not differ too much from an Alpine sportive, the mountains can feel a little bit more intimidating in the Dolomites. The mountains are packed closer together and have characteristically steep sides. You ride closer to the mountains faces here, closer to their peaks, you feel you are tip-toeing around a sleeping giant. On the day of the race, soak in the grandeur, enjoy the views but keep one eye on your speed or heart rate. Too often you can just be sucked along by a peloton, distracted by the views and end up going too fast, too soon. Consistency is king in endurance racing. The Alps, by comparison, are a vast mountain range, with a more open feel. The climbs themselves are longer and more consistent in gradient. The Dolomites, force the roads to be less lengthy and have a few sharper kicks. Be prepared for some short bursts of powerful climbing to get over the steeper sections. Try some steeper hill repeats to acclimatise the legs in training and get used to being able to change your efforts and cadence to suit a changing gradient climb. Thankfully the roads of the Maratona are impeccable smooth, whereas the Alps generally suffer a rougher surface. So you can look forward to some really rewarding descending for your uphill efforts. Otherwise, standard mountain sportive preparation applies. A compact chainset and a larger ratio cassette are advised. Make sure your fit position on the bike is correct, bike is in top condition mechanically, set your goal for the race and you have a corresponding training plan to stick to. A final preparation point may be to find out as much as you can about the Maratona course before you ride it. Knowledge is power. Knowing where and how to apply your efforts or save your energy could be make all the difference. Cheers Richard. Hell yeah! Richard Treen - Cheers Mike. That is what makes me want another set. Thanks again — Rich. Try to have something that will give you a sustained release of energy. I personally start the day with porridge topped with fruit. Little and often is the key. Mike, Any tips for vegans looking to experience the fine riding and cuisine that France and Italy are known for? I would love to do a trip with a cycling tour group and I also love to eat. I wonder if the tour groups cater to those of us who are strictly plant based. I also thought about doing something self guided but I am intimidated by the prospect of overcoming the language barrier enough so to ask for a vegan bite to eat in some unknown alpine village. Any advice as to how I can overcome this hurdle? Ride safe, Mike. Topic: Nutrition , Travel. Great videos, very inspiring stuff. I'm heading to Italy in a few weeks and will definitely be taking on some of the iconic climbs you feature. Keep up the great work! Stay well and ride safe, Mike. Topic: Technique. I'm currently staying in Nice and was looking at doing and out and back from Nice to the Col de la Bonette while I was here. It's the start of May now, do you think this will be manageable with the temperature at the moment? If so, what clothing would you recommend as a minimum? Hi Rob, Thanks for getting in touch. I hope this helps, have a great ride, and thanks for your support. Topic: Alps , Climbs , Travel. I signed up for Santini Granfondo Stelvio in a moment of madness Nonetheless as daunting as it looks am very excited at the challenge. I plan to spend 4 days at Lake Como based in Cernobbio and then head to Bormio 3 days ahead of the event. Want to explore as much as possible however not at expense of the main objective - to conquer Stelvio. Climbs other than the Stelvio and Mortirolo which you can save for the day are: The Passo Gavia - If you have it in the legs it would be a crazy shame to miss climbing the Gavia during your stay, this climb for me is on my all time top 10 The Umbrailpass which finishes at the summit of the Stelvio but takes a different route up The Passo del Forno Foscagno Pass Cancano If you visit BormioBike. I really hope this information helps, keep us informed as to how to get on during your trip and most importantly enjoy it, take your time and soak up all the mesmerising scenery Ride safe! How do you train for an alpine climb, was in the French Alps last year and faded by the end of the week. Topic: Alps , Fitness. Planning a training camp Mallorca or Gran Caneria what would be time off authorised permitting the optimal time before event to maximise benefits of a week training camp? Hi Mike, loving your videos and you are an inspiration - I am keen to know How do you find which foods fuel you best on your long rides. Thanks, Alex. Topic: Nutrition. Hi there, I'm doing Haute Route Alps this August and have a couple of questions: I have done a lot of mountains up to or m, will the summits in the Alps pose a massively different challenge in terms of oxygen debt? Also, what training do you recommend in the weeks leading up to the start? Topic: Event Training , Haute Route. How do you advice to prepare for haute route Pyrenees? Could be helpful you can watch it here Stay well and ride safe. I understand that a mix of all of the above sessions should be included, but in a hectic week, which would make best use of my time? I am training towards a decent finish in La Marmotte. Topic: Fitness , La Marmotte. Simple question, what do you recommend for hydration on a Col ride, water or something else? Matt Hart - Founder Torq Fitness. Hi, a few of us are heading over to Bormio in June for a weeks cycling including the Stelvio Granfondo. What gearing would you recommend? I'm fairly light and like climbing, thinking and 28 on the back. I think this would be fine for most of the climbs but would you recommend something bigger than 28 for Mortirolo? Thanks, Gareth. When descending after long climbs my hands feel numb and I struggle to brake. I have good gloves and bar tape, any tips? Hi Guys! Hope you are doing well and thanks in advance for your kind attention! It's appreciated I'm currently preparing the Etape du Tour this summer and some other famous climbs as Tourmalet, Galibier and Alpe d'Huez. Unfortunately I'm feeling something like a tendonitis pain on my right thigh. I'm confused because I'm shared between 1 a full training stop which is mainly recommended by most of my friends but with associated loose of condition or 2 continue training and perhaps use an infiltration treatment which was not recommended by my friends. What do you think about it? What should I do? Many thanks in advance. Hi Mike! I would like to know, during the nights, what type of lights do you use? I'm looking for a model to ride all night, such as yours, which will last several hours and have good power. If you can help me, I'd be very appreciative. Thank you! I hope that helps! Ride safe. Topic: Accessories. I am spending three weeks in Italy this October, flying in and out of Venice. Hoping to head to the Dolomites, the lakes district, and something in between??? Looking at basing out of Arabba and Como. Any towns and areas you'd suggest to base out of. I love being in the mountains, to climb, and to reap the rewards of the descent as well. Get in touch with us if you want to discuss potential routes more. Topic: Dolomites , Travel. Hi Mike, you make climbing look effortless. What kind of cadence do you try and keep when you are seated and when standing? Your videos are inspiring! Thanks, Leon. Hi Leon, Thanks for the message. Stay well and ride safe. Topic: Gearing , Technique. Heard your interview with Rich Roll, very interesting and inspiring story you have, keep up the good work! I'm planning a trip to Italy in the summer to take in some of the Tyrol and Dolomites, but also Monte Grappa. Have you any thoughts on the best route? Thank, Ian. Hi Ian, Great to hear about your plans! Climb all the way up to the refugio at the top for a cold coke and some incredible vistas Super happy to hear you enjoyed the podcast. Stay tuned for more videos too! All the best, Mike. Topic: Climbs , Travel. Hi, I'm currently looking for 32 hole rims suitable for a dynamo hub. The discipline they'll be used for is for a light weight tour of the Raid Alpine. I weigh in at 88kg. Your advice is greatly appreciated. Many thanks, Stewart. Hi Stewart, Sounds like you have a great trip lined up! Best of luck, stay well, ride safe and most of all enjoy! Hello Mike, I have planned a trip in the Alps. We will ride from Thonons-les-Bains to Nice. What would you suggest for recuperation? We will have only two days off in a 14 days trip. I know that a good night sleep and lifting legs, do you have others tricks? I love your video, I've seen them all. Keep up the good work, Robert. Roll on the Alps!! Topic: Fitness , Rider care. Love the series and the way the site is put together, really top notch! I'm really keen on one of these being Alp d'Huez or Mont Ventoux. I was wondering if you knew where might be a good place to base ourselves to be able to easily reach 3 climbs, with as little travelling as possible between the days. Ideally staying in the same place, if this is at all possible? Any guidance would be much appreciated! Keep up the good work. Stay well, ride safe and enjoy! Hi Guys, I need to replace my Mavic Zxellium size 46 and would like to know if the Zxellium Ultimate uses the same last pattern? I am asking, as I do not have a local retailer and will order online. Thanks so much! Hi Nir, Thanks for getting in touch. Stay well and enjoy! Topic: Clothing. Hi Mike, First of all I want to tell you how inspirational your interview was on the Rich Roll podcast. I was contemplating on buying a bike, and since I'm new to cycling, I would like to ask your opinion about the best first bike. So my question is, what's your opinion about the flat bar bicycles? Are they comfortable on a km rides? And are the Claris shifters reliable, or should I invest on Sora or Tiagra shifters? Hi Attila, Thank you for your message. Once again thank you for your message. Stay well, ride safe and most of all enjoy! Mike Thank you Mike! All the best, Attila. Topic: Bike tech. Hi Mike, firstly I wanted to say thanks for the inspiration over the years, and your Etape route recons have been an invaluable help. Secondly I'm hoping you might be able to give me some advice on nutrition. I've ridden a few Etape Du Tours now, and am doing it again this year. I think it might be the heat, or that my stomach is struggling to process solid food whilst climbing I was eating Clif bars. Any help or tips you can give me would be gratefully received. I'm training hard this year, so would love to get this side of things nailed too. Do you normally stick to liquids on the climbs and eat at the top for example? Many thanks, John. Some more points that may be worth thinking about are: 1 Are you consuming more than you normally would over the same duration? Hi Mike and crew, I would like to add my congratulations to you on the fantastic videos on The Col Collective. They are both beautiful and inspiring and give a real sense of what draws cyclists to the mountains. I'm hoping to go on holidays in the future around Lac d'Annecy and if I was to do one or two epic climbing days in the area what would you advise? I was thinking along the lines of this years Etape route as one option. I have no previous experience of climbing or descending cols and I am looking for the best all round experience. Thank you, Vincent. I hope that helps give you some ideas. Ride safe and enjoy! Topic: Alps , Climbs. Obviously it's a Cannondale but which one and what groupset are you using? Also what is your preferred choice of pedal and what sort of pump do you carry with you on your rides? Thanks, Peter. Hi Peter, Thanks for getting in touch. Topic: Accessories , Bike tech , Components. I am 66 and will be riding the cols in July. What protein drink should I use. Pre and post? Cheers Derek. Hi Derek, Prior to exercise there is little need for a protein drink as you can easily get a good serving of protein in through your normal diet. Regards, Ben at Torq Fitness. My wife comes from Nice so I'm fortunate to visit there regularly. I've done most of the cols close to the coast such as Col de la Madone, Eze and Col de Vence but what other climbs are within driving distance that can be tackled and return to nice in a day? Many thanks. Hope that gives a little food for thought. Hi I am riding the Haute route Alps this year. I have just come back from Tenerife where I was riding a compact 28x I found that this was too high a gear for me. My threshold power is around 3. I was hoping that you would be able to recommend a better gear. My feeling is that I should go to a 32x11 but I don't want to have the jump from 32 to 28 that most cassettes have. Any advice would be most welcome, Niall. Hi Niall, Great to hear from you. Best of luck!! Topic: Gearing , Haute Route. Mike, Thank you for your fantastic Col Collective series! I am an older rider 63 who is coming back after a long layoff from serious cycling. I would like to tackle some big climbs, but do not yet feel ready for climbs line the Galibier or Stelvio, for example. Also, any tips on setup would be welcomed. Thank you, again! Hi Mike, First of all, thanks for the beautiful videos you post. It seems to be easy when we look at you riding the cols. I have a question concerning the Lezyne Pod Caddy organizer you have on your bike. What do you put inside? Just to give me an idea of which size I should take. Xavier A french rider from the Pyrenees. Hi Xavier, Thanks for the message, great to hear you are liking the videos! In this I put in one inner tube along with… Glueless patch kit Tyre levers Multi-tool with chain splitter I hope that helps. Topic: Accessories , Tools. Top notch. I watched the Hautacam edition last night and like the look of the Mavic carbon wheels you were riding. Are those the CC40s? I am heading back to the Dolomites and Italian Alps this year and have been told by my tour group not to bring carbon wheels which I presume is to avoid heat related blow-outs. Wondering what you think about carbon clinchers in the mountains and what your views are on the Mavics as I understand they use an alloy rim wrapped in carbon which must make a large difference to the heat build-up compared with all-carbon clinchers. I currently ride Enve 3. Any views gratefully received. Hi Phil, Well spotted! Much more to come! Topic: Bike tech , Wheels. Hi, I am participating in Haute Route Pyrenees this year. Would really help me to know where I fit in. Hi Kazim, Thanks for getting in touch and great choice of events, the Haute Route Pyrenees is an absolute all time favourite of mine! Roll on summer and the mountains! All the best, Mike Hi Mike , Thanks for a detailed reply. Topic: Fitness , Haute Route. Thanks for your efforts in creating such an incredible website for cycling enthusiasts. It really is quite inspiring and I am very much looking forward to tackling some of these climbs in the coming years! I would like to integrate a week of riding around the Italian alps in the mornings. Then spend the afternoon's with my partner exploring the local area - we just love good food and culture. Can you suggest a good place to base ourselves? I really have no idea where to start. Appreciate your help. Cheers, Jesse Melbourne, Australia. Dolomites Firstly I would say an ideal place to base yourself would be in the heart of Dolomites. Hotel: Hotel Nevada Climbs close by: Passo Stelvio Passo Gavia Passo Mortirolo Passo Tonale Umbrail Pass An option may be to split your time between the two regions, spending 2 days in Bormio and the rest in the Dolomites, that way you get to experience the mighty giants and still experience the striking vistas of the Dolomites. Once again thanks for getting in touch. Just wanted to get your thoughts on the rising popularity of mid-compact chainsets. Thanks, Rich. Hi Rich, Thanks for getting in touch. Ride safe and thanks again for the message. Topic: Bike tech , Gearing. I have booked a 3 week trip to the Alps at the end of June this year. I intend to ride a lot of the top cols including the Marmotte on around the 3rd day. I've been to the Alps and the Pyrenees before but not for this length of time so I've factored in rest days. I live in North Devon which is hilly. Could you give me some guidance on the best way of preparing for the trip please? I'm 45, have a good diet, low alcohol intake and I ride times a week. Many thanks, Warren. Hi Warren, Thanks for the question. Ride safe and good luck! Mike Cotty. I am a bit concerned the carbon spokes might not be strong enough on the harder sections so would like to know what you think about using these wheels for this. I'm 90kg and am planning to use 25mm Vittoria Open Pave tyres. Would have loved to use the 27mm but clearance on my bike is not allowing it. Any advice would be appreciated. Thank you, Grandolfo. Thanks for your support, good luck! Topic: Events , Wheels. I have decided to take upon myself a real challenge of doing a km ride in my home country of Israel from the south all the way to the north with a lot of climbing and descending. But my problem is that I don't know where to start when it comes to technique, training, nutrition, and proper tools for this sort of thing. I have never done anything like this before. I have done mostly organized sportive events and for this year after seeing your two videos the journey from Evian to Nice and your km journey to Mont Blanc I was inspired to try something similar myself, but I will need your advice where to start? Hopefully that helps to get you going. Topic: Events , Fitness , Nutrition. Love The Col Collective! I'm training for a team Everesting event next year. I will be 50 in January and although I have been riding for years, I don't really know how to prepare for this. The event itself involves repeats of a 1 mile hill in the south-east, the hill is NOT the steepest but I know after 20 or so repeats it will feel like hell, with at least 45 more repeats to come. I hope that helps a little. Topic: Climbs , Events , Fitness. I'm flying from Brazil to France with my brother for the L'Etape du Tour and we are concerned about our wheelset choice. What's your opinion on this? Thanks in advance! Hi Edson, That is a great question and one that needs to be taken very seriously indeed. We hope that helps. Best of luck next July in the Alps! We are planning to cycle the Col du Galibier while on holiday next year. This will be our first year cycling in the Alps and wondered if you had any advice regarding gearing? Topic: Alps , Climbs , Gearing. Hi Mike, Looking to improve both cadence and climbing ability over the winter. Will be on the turbo and currently have a routine as follows 10 mins warm up 1 minute 90 rpm at a resistance where I can feel it 1 min rpm 1 min rpm 2 mins recovery Repeat this until 60 mins is reached 10 mins easy 10 mins going up in resistance every 2 mins until max reached 20 mins at max resistance alternating mins in saddle 30 secs out of saddle. Will perform this twice during the week and prob Saturday mornings with a 3 hr ride on Sundays. Do you see any issues with this combination? Thx Martin. Hi Martin, Thanks for the message. Mike ———————- Thanks for taking the time to respond. Thanks again. Topic: Fitness , Technique. I can take a trip beforehand to prepare, is there a good region that will prepare me for the high mountains without the more challenging climbs? Here are three choices to whet your appetite and get your legs in gear: 1. Just an hour away from Barcelona international airport and with plenty of hire bike shops in the town, cycling perfection is within easy reach 3. I am wondering how to set up a plan to train for an endurance ride! I hope it can be combined with gym sessions and outdoor riding. Can you give me some advice in terms of those training techniques please? Thanks, Kevin. Hi Kevin, Thanks for the question! Overall the top tips that I can give you are: 1 Build your fitness gradually over time. Best of luck. Topic: Fitness. I'm 28 and I have been cycling for 1. I hope to finish that race in 20 hours. I'm currently training in my MAF heart rate zone about hours per week including 2 hour rides on my trainer times a week. How long training rides should I build up to do you think? I'm thankful for any advice! Staffan Edvardsson. Hi Staffan, Thanks for the message! Great challenge!! And what pressure would you run them to? Ride safe and best of luck! Thanks for your help! Good luck and most of all enjoy! Cheers, Rich. M Richard Treen - Cheers Mike. What's best to eat and drink before a ride and how much time do I give after eating before I hit the road? Also while out on a long ride what sort of food if any and drink would you recommend while having a break? Cannondale ASK Bike tech. Ask a question. Your question:. This field is intended to catch out spammers - please leave it blank. Site by Tinderhouse Privacy policy. X Subscribe to Newsletter. First Name. Last Name.

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