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Strong Like Bull 2012 Technical Guide
Opening notes:Â
Welcome to SLB2012! We are very excited that you will be joining us on our favorite event of the year!!  As the temperatures begin to decline, now is the time to get psyched as we gear up to build a big advantage over our competition!  Its true - racing fitness in Spring is built over the winter!  We have worked hard to put together an amazing trip.  We have learned a lot from hosting this trip the past 5 years and want to share some pre-trip advice with you to help ensure you get the most from the trip.  Please read this document in its entirety as we have some special surprises at the end!  :)
Welcome to SLB2012! We are very excited that you will be joining us on our favorite event of the year!!  As the temperatures begin to decline, now is the time to get psyched as we gear up to build a big advantage over our competition!  Its true - racing fitness in Spring is built over the winter!  We have worked hard to put together an amazing trip.  We have learned a lot from hosting this trip the past 5 years and want to share some pre-trip advice with you to help ensure you get the most from the trip.  Please read this document in its entirety as we have some special surprises at the end!  :)
Some information we need from you:
Please send the following information to Sean:Â
This e-mail address is being protected from spambots. You need JavaScript enabled to view it.
Dietary Restrictions/health concerns or limitations:
Please let Sean know if you have any dietary restrictions so that our healthy chef is better able to serve you (i.e. vegetarian, lactose intolerant, etc).
If you have any other health concerns, please alert us i.e. diabetic, hip replacement, etc. so that we can be aware and prepared whether it is different yoga poses or emergency snacks.
Flight information:
Please send me your flight information; even if you've already sent it to John. Â This is critical so I may organize transfers to and from the airport.
Cell phone information:
Please give us your cell phone information so we may be able to contact you. Please indicate if you intend to bring an international cell phone and if it has a different number.
Emergency contact information:
Please list an emergency contact name and number if didn't in your Bike Reg online form.
Dietary Restrictions/health concerns or limitations:
Please let Sean know if you have any dietary restrictions so that our healthy chef is better able to serve you (i.e. vegetarian, lactose intolerant, etc).
If you have any other health concerns, please alert us i.e. diabetic, hip replacement, etc. so that we can be aware and prepared whether it is different yoga poses or emergency snacks.
Flight information:
Please send me your flight information; even if you've already sent it to John. Â This is critical so I may organize transfers to and from the airport.
Cell phone information:
Please give us your cell phone information so we may be able to contact you. Please indicate if you intend to bring an international cell phone and if it has a different number.
Emergency contact information:
Please list an emergency contact name and number if didn't in your Bike Reg online form.
Some things to do before you leave the states:
Get your passport in order:
Traveling to Spain requires one!
Call your credit card company:
Your credit card company will likely deny any charges you make overseas unless you inform them ahead of time that you will be traveling. It takes just a few minutes to do. Please do this even if you have no intention of using your credit card, just in case you need to in an emergency.
Call your health insurance company:
Make sure you are covered in Spain in case of injury without any supplemental insurance. Some companies offer additional supplemental insurance for a small fee. This is recommended.
Get Euros:
This is for the most part an 'all inclusive trip' so you don't particularly need any substantial amounts of cash. However, you probably should plan to bring $150 or so for incidentals like cafe stops, the Alhambra admission and gift store, and the local night out for dinner.  There is also on-site massage service available (see below: "Massage").  Your ATM card likely will work in Spain - some banks will give you an excellent market based exchange rate, and still others will hit you with an exorbitant fee.  Save yourself a few bucks and hassel and arrange ahead of time to have your bank exchange some dollars to euros for you.
Traveling to Spain requires one!
Call your credit card company:
Your credit card company will likely deny any charges you make overseas unless you inform them ahead of time that you will be traveling. It takes just a few minutes to do. Please do this even if you have no intention of using your credit card, just in case you need to in an emergency.
Call your health insurance company:
Make sure you are covered in Spain in case of injury without any supplemental insurance. Some companies offer additional supplemental insurance for a small fee. This is recommended.
Get Euros:
This is for the most part an 'all inclusive trip' so you don't particularly need any substantial amounts of cash. However, you probably should plan to bring $150 or so for incidentals like cafe stops, the Alhambra admission and gift store, and the local night out for dinner.  There is also on-site massage service available (see below: "Massage").  Your ATM card likely will work in Spain - some banks will give you an excellent market based exchange rate, and still others will hit you with an exorbitant fee.  Save yourself a few bucks and hassel and arrange ahead of time to have your bank exchange some dollars to euros for you.
Medications:
If you are on any prescription medication, be sure to inform your pharmacist that you will be traveling and will need the appropriate prescription fulfillment for the duration of your trip. It is unlikely you would be able to refill an American prescription in Spain.
Be sure to review your airline's travel guidelines and restrictions:
Know ahead of time the restrictions on luggage size and weight. When traveling with a bicycle, it is not difficult to come close to these limits. For a rough idea of your baggage weight, test it on a bathroom scale. Please be sure you accommodate these restrictions. For most airlines, 2 checked bags (bike + one suitcase) and 1 or 2 carry on bags are allowed. We recommend the use of a carry on bag for essentials (see below: "Packing for lost luggage").  When choosing your carry on bag, you may consider also using it for your daily 'van bag' - (see below: "Daily Essentials").
Give Someone at home the number where you'll be:
Strong Like Bull:
c/o Sean Langford
978-273-1439
Record your bike measurements:
In the unlikely but possible event that your bike is delayed or lost, we will have spare bikes in Spain standing by. Please bring your current bike's measurements so we can fit you and maximize your comfort in this unlikely event. One person last year was without their bike for the first 2 days because of a luggage handling mishap.  Recording and bringing your bike measurements is also compusory if you intend to rent a bike from the training center.  If you need more information on the best way to do this, please contact Sean ( This e-mail address is being protected from spambots. You need JavaScript enabled to view it. ).
Record your bike measurements:
In the unlikely but possible event that your bike is delayed or lost, we will have spare bikes in Spain standing by. Please bring your current bike's measurements so we can fit you and maximize your comfort in this unlikely event. One person last year was without their bike for the first 2 days because of a luggage handling mishap.  Recording and bringing your bike measurements is also compusory if you intend to rent a bike from the training center.  If you need more information on the best way to do this, please contact Sean ( This e-mail address is being protected from spambots. You need JavaScript enabled to view it. ).
What to bring and packing suggestions:
Bike Selection:
If you have multiple choices of bikes to choose from, we recommend you bring a road style bike (no aerobars/disc wheel) with traditional spoked wheels utilizing clincher type tires. Spoked wheels are generally more reliable and serviceable. If you have an 'A' bike and a 'B' bike, consider bringing the 'B' bike.  This is to mitigate the risk of damage/loss due to airline mishandling (always a risk). Â
Bike Condition:
It is highly recommended that your bike is in good working order before this trip. The rides you will be participating in are long and are far away from even 'Spanish civilization' and therefore you will really need a reliable machine to enjoy the full extent of the trip. We are doing a lot of climbing, which means a lot of descending. Do yourself a favor and bring wheels with a reasonable braking surface and NEW BRAKE PADS.  Also, a new set of cables will help you perform the large amount of shifting you'll be doing as the terrain changes.  Also note, all rides will be accompanied with a follow car (with tools and basic spare parts) and we have 2 excellent mechanics on staff at all times.
Tires:
We recommend durable, high mileage 4-season type tires (Specialized 'Armadillo' / Continental '4 season' tires are super). These are long rides, and this is a sizable group. Changing punctures is a drag and since this isn't a competition, racing tires are not recommended.
Bike Parts / Accessories:
4 spare tubes
Multi-tool
2-4oz chain lube
Tire levers
Optional:
Spare cassette and chain
Spare brake pads (required if attending both sessions)
Spare shifter cable
Spare brake cable
Spare tire(s)
frame pump
Blinky light (in case of cloud / fog in mtns)
Note: DO NOT bring compressed CO2 canisters! They will be confiscated at the airport; even from checked baggage - potentially even causing you travel delay!
Recommended Gearing:
53x39 / 12-26 gearing seems satisfactory for most folks as we will be conquering many climbs in Spain. Â Compact gearing is also a nice way to go.
Bike Packing:
We recommend buying or borrowing a hard case for international travel. More specifically, we recommend the "IRON Case" by Trico. In most 'cases', it is good practice to place some kind of spacer in the rear dropout. An old rear hub or a cut-to-fit piece of 1/2" threaded rod (purchasable at home depot) can protect the frame from being bent in the event that significant force is applied against the side of the case during transit.  We've also had good experience with a few of the soft cases, e.g. Pikka Pack Works. Soft cases are lighter and will allow you to stuff more stuff in and not go over weight.
Some notes about staying comfortable on the bike in the Spanish mountains:
Riding in the Northeast US, we are accustomed to relatively constant weather over the course of a ride. Typically one might encounter between 0 and 1 weather changes on the bike on a long ride. In this part of Spain however, with the aggressive terrain so close to the Mediterranean, on a typical ride its not uncommon to have between 0 and 4 weather changes on a long ride. When traversing multiple mountain / valley systems, its not unusual for there to be a different weather pattern in each valley!  There is a positive side to this; on any given day if there happens to be rain at the villa, there is a good chance that a short ride to the next valley will put us in sunshine.  We put alot of effort into understanding the day's weather and plan routes accordingly. However, there always exists the possibility of inclement weather.  Plan to bring a medium sized bag or backpack to store daily essentials which will stay in the van and follow us during the ride (you could plan to use your carry on bag for this).  Plan to pack this with snacks, warmer layers, sunscreen and a raincoat as generally rain will not deter us from riding.  While a tasty and healthy lunch will be provided each day, in between on-the-bike snacking is your responsibility. Even though we will make the occasional convenience store stops, we encourage you to bring healthy snacks. Many of these convenience stores have only the worst junk food available. Worse, most of the labeling is unfamiliar and in Spanish.  When deep in calorie debt, its best to have something healthy and familiar on hand rather than taking a risk on something unpronounceable.
If you have multiple choices of bikes to choose from, we recommend you bring a road style bike (no aerobars/disc wheel) with traditional spoked wheels utilizing clincher type tires. Spoked wheels are generally more reliable and serviceable. If you have an 'A' bike and a 'B' bike, consider bringing the 'B' bike.  This is to mitigate the risk of damage/loss due to airline mishandling (always a risk). Â
Bike Condition:
It is highly recommended that your bike is in good working order before this trip. The rides you will be participating in are long and are far away from even 'Spanish civilization' and therefore you will really need a reliable machine to enjoy the full extent of the trip. We are doing a lot of climbing, which means a lot of descending. Do yourself a favor and bring wheels with a reasonable braking surface and NEW BRAKE PADS.  Also, a new set of cables will help you perform the large amount of shifting you'll be doing as the terrain changes.  Also note, all rides will be accompanied with a follow car (with tools and basic spare parts) and we have 2 excellent mechanics on staff at all times.
Tires:
We recommend durable, high mileage 4-season type tires (Specialized 'Armadillo' / Continental '4 season' tires are super). These are long rides, and this is a sizable group. Changing punctures is a drag and since this isn't a competition, racing tires are not recommended.
Bike Parts / Accessories:
4 spare tubes
Multi-tool
2-4oz chain lube
Tire levers
Optional:
Spare cassette and chain
Spare brake pads (required if attending both sessions)
Spare shifter cable
Spare brake cable
Spare tire(s)
frame pump
Blinky light (in case of cloud / fog in mtns)
Note: DO NOT bring compressed CO2 canisters! They will be confiscated at the airport; even from checked baggage - potentially even causing you travel delay!
Recommended Gearing:
53x39 / 12-26 gearing seems satisfactory for most folks as we will be conquering many climbs in Spain. Â Compact gearing is also a nice way to go.
Bike Packing:
We recommend buying or borrowing a hard case for international travel. More specifically, we recommend the "IRON Case" by Trico. In most 'cases', it is good practice to place some kind of spacer in the rear dropout. An old rear hub or a cut-to-fit piece of 1/2" threaded rod (purchasable at home depot) can protect the frame from being bent in the event that significant force is applied against the side of the case during transit.  We've also had good experience with a few of the soft cases, e.g. Pikka Pack Works. Soft cases are lighter and will allow you to stuff more stuff in and not go over weight.
Some notes about staying comfortable on the bike in the Spanish mountains:
Riding in the Northeast US, we are accustomed to relatively constant weather over the course of a ride. Typically one might encounter between 0 and 1 weather changes on the bike on a long ride. In this part of Spain however, with the aggressive terrain so close to the Mediterranean, on a typical ride its not uncommon to have between 0 and 4 weather changes on a long ride. When traversing multiple mountain / valley systems, its not unusual for there to be a different weather pattern in each valley!  There is a positive side to this; on any given day if there happens to be rain at the villa, there is a good chance that a short ride to the next valley will put us in sunshine.  We put alot of effort into understanding the day's weather and plan routes accordingly. However, there always exists the possibility of inclement weather.  Plan to bring a medium sized bag or backpack to store daily essentials which will stay in the van and follow us during the ride (you could plan to use your carry on bag for this).  Plan to pack this with snacks, warmer layers, sunscreen and a raincoat as generally rain will not deter us from riding.  While a tasty and healthy lunch will be provided each day, in between on-the-bike snacking is your responsibility. Even though we will make the occasional convenience store stops, we encourage you to bring healthy snacks. Many of these convenience stores have only the worst junk food available. Worse, most of the labeling is unfamiliar and in Spanish.  When deep in calorie debt, its best to have something healthy and familiar on hand rather than taking a risk on something unpronounceable.
Some notes about staying comfortable at the villa:
The villa has multiple rooms alongside a common courtyard area. You will be in and out all day. We've found the most comfortable clothing to be synthetic blends: fleeces and cotton blends will keep you comfortable before and after a long ride. There exists the possibility of cool mornings, so best to bring long sleeved tops and full legged sweats/pants for lounging.
Clothing and personal items:
Required:
Packable Rain cape
Light booties/toe warmers
Light vest
Knee warmers
10 pairs cycling socks; (ideally a few pairs are wool)
10 pairs lounging socks
clean underwear
light / medium weight cycling jacket
removable arm-warmers
short gloves
light full fingered gloves
cycling cap
4-5 cycling shorts
2-3 cycling jerseys
3 bathing suit(s) - hottub / coldtub / pool
(2+) outfits street clothes
(3+) outfits lounge wear (e.g. sweats / jeans)
1 pr road cycling shoes
1 helmet
$100-200 cash
sneakers
slippers / crocs
chamois cream
1 box (12) snack bars (eg hammer bars/ clif bar)
1 box (12) sports gels (eg hammer gels)
recovery drink mix (eg recoverite)
electrolyte drink mix (eg heed)
Note: Toiletries are not provided by the villa (eg shampoo + shower soap)
Recommended:
Small digital camera
Multivitamin
Branched Chain Amino Acid pills (for recovery)
International capable cell phone
Removable full-leg warmers
2nd pair road shoes
Cycling underwear; eg light base layer
Plug / voltage converters
Baithing suit
Cycling underwear; eg light base layer
Plug / voltage converters
Baithing suit
Earplugs
Optional:
Bring a DVD of a film you'd like to share.
Packing for lost luggage:
While it is generally unlikely that your luggage will be lost on the journey from the States to Spain, it *is* possible.  To protect yourself against this calamity, pack the following items in your carry on bag:
1) cycling shoes
2) pedals
3) cycling jersey
4) cycling shorts
5) helmet (if space permits)
6) tshirt / underwear
7) bike measurements
8) passport
9) cash
10) a copy of this document
In the unlikely event that your bag is lost during travel, you will at least have these items. All other things may be borrowed/rented in Spain, including a bike.  provided you have your own shoes and pedals would be critical for this to work.
Cell phones:
Generally US cell phones simply won't work in Spain. If you are a subscriber to Cingular/ATT, T-Mobile, or Sprint, temporary international plans are available. Having a cell phone is not critical while in Spain and in fact many people enjoy being away from them for the trip. Sean / John will have international capable phones and will provide access to them in cases of emergency. We will make our best effort to have one of these three cell phones accompany each and every ride for safety.
Electronics, 220v and You:
Your room will be equipped with at least one 220v 50Hz outlet. This outlet not only has a different shaped receptacle, but a different voltage from those in the states. Many gadgets and electronics you may already be compatible with this voltage and all you'll need is an inexpensive plug converter. Please confirm this before trying it! Look on your cellphone/camera/laptop/mp3/powermeter charging adaptor and ensure it can handle the 220 volts used throughout Europe. It may have a label like the following (from my camera charger):
"Voltage: AC 100-240 DC 24V"
This charger will accept a wide range of input voltages (220v inclusive) so is safe to use in Spain with a cheap $2 converter. Other equipment may have a switch to switch between voltages and still others may only work with 110V. Equipment designed only for 110V use needs a special voltage converter. Using a plug converter on this type of equipment is extremely dangerous! Please plan to acquire and bring the appropriate converters for each of your electronic devices.
Optional:
Bring a DVD of a film you'd like to share.
Packing for lost luggage:
While it is generally unlikely that your luggage will be lost on the journey from the States to Spain, it *is* possible.  To protect yourself against this calamity, pack the following items in your carry on bag:
1) cycling shoes
2) pedals
3) cycling jersey
4) cycling shorts
5) helmet (if space permits)
6) tshirt / underwear
7) bike measurements
8) passport
9) cash
10) a copy of this document
In the unlikely event that your bag is lost during travel, you will at least have these items. All other things may be borrowed/rented in Spain, including a bike.  provided you have your own shoes and pedals would be critical for this to work.
Cell phones:
Generally US cell phones simply won't work in Spain. If you are a subscriber to Cingular/ATT, T-Mobile, or Sprint, temporary international plans are available. Having a cell phone is not critical while in Spain and in fact many people enjoy being away from them for the trip. Sean / John will have international capable phones and will provide access to them in cases of emergency. We will make our best effort to have one of these three cell phones accompany each and every ride for safety.
Electronics, 220v and You:
Your room will be equipped with at least one 220v 50Hz outlet. This outlet not only has a different shaped receptacle, but a different voltage from those in the states. Many gadgets and electronics you may already be compatible with this voltage and all you'll need is an inexpensive plug converter. Please confirm this before trying it! Look on your cellphone/camera/laptop/mp3/powermeter charging adaptor and ensure it can handle the 220 volts used throughout Europe. It may have a label like the following (from my camera charger):
"Voltage: AC 100-240 DC 24V"
This charger will accept a wide range of input voltages (220v inclusive) so is safe to use in Spain with a cheap $2 converter. Other equipment may have a switch to switch between voltages and still others may only work with 110V. Equipment designed only for 110V use needs a special voltage converter. Using a plug converter on this type of equipment is extremely dangerous! Please plan to acquire and bring the appropriate converters for each of your electronic devices.
Notes on Travel:
Bad recovery strategies:
International flying:
If you are planning to bring any toiletries as a carry-on make sure they are in a 1 gallon clear plastic baggy and that nothing exceeds 3 ounces. We also recommend bringing an empty water bottle to fill at the airport. Bring snacks - especially fruit. Food at the airport is expensive and if you bring a bottle full of liquid, it will be confiscated. Wear comfortable clothes and dress in layers. If you can sleep at all during the flight, it will help you adjust better to Spanish time. Remember to stretch frequently. Put your feet up if you can and walk around the plane. We will take the arrival day easy and spend time putting bikes together, relax, unpack, stretch and go for a nice hike.
Arriving in Malaga:
The Malaga airport is designed differently than those in the states. The baggage claim area is a 'secured area'. We will not be greeting you in this area. You must collect your luggage and exit this secure area and into the arrival lobby. There, one of us will be waiting to greet you and will escort you to the van. If any of your luggage has not made it, exit the secure area and find us. John is fluent in Spanish and will greatly expedite communications with the locals in this type of matter.
Some notes on the Villa:
Internet Access:
WIFI internet access is available at the villa. Â If you are an internet addict like we are, you might consider bringing your own laptop. Â And while there is no "communal" computer, I'd be happy to share mine for a quick email.
Public Phone:
There is no 'public' phone service at the villa. You'll want to bring / borrow a cell phone or ride into town to find a public phone.  You're also welcome to use my phone for a quick check-in at home. However we suggest you join the future and get your people on skype, facetime or google or yahoo voice and video chat.
Washer / Dryer:
There are 2 very small washers on site which are available for use. Â These are good for small loads eg socks, underwear, arm/leg warmers moreso than jackets and multiple pairs of jeans.
Maps and Navigation:
We are planning to have each route mapped in the unlikely event that we become separated, or in the event that someone wishes to take an alternate route.
WIFI internet access is available at the villa. Â If you are an internet addict like we are, you might consider bringing your own laptop. Â And while there is no "communal" computer, I'd be happy to share mine for a quick email.
Public Phone:
There is no 'public' phone service at the villa. You'll want to bring / borrow a cell phone or ride into town to find a public phone.  You're also welcome to use my phone for a quick check-in at home. However we suggest you join the future and get your people on skype, facetime or google or yahoo voice and video chat.
Washer / Dryer:
There are 2 very small washers on site which are available for use. Â These are good for small loads eg socks, underwear, arm/leg warmers moreso than jackets and multiple pairs of jeans.
Maps and Navigation:
We are planning to have each route mapped in the unlikely event that we become separated, or in the event that someone wishes to take an alternate route.
Massage:
We will again likely partner with a local masseuse, who's talented hands offer an invigorating massage right at the villa in the evenings. Â Her fees range but generally are 25-50 euros. If you would like a massage please let us know ideally a day in advance.
Enjoying the Camp:
Plan for the camp:
There is a substantial amount of riding this trip. Last year, 3 of the campers exceeded 30 hours on the bike. This is a lot of riding and fantastic training. To get the most out of this trip and maximize its effectiveness on your training, we recommend that you make an effort to prepare yourself for this trip. You may wish to plan a few 4-6 hour base type weekends in the months of January to acclimate to this amount of time on the bike.  Contact John Hirsch < This e-mail address is being protected from spambots. You need JavaScript enabled to view it. > for some coaching advice or for a SLB ramp up program.
Plan for recovery:
When a ride is over you should devote a couple of hours to your recovery. Here are some examples of different recovery strategies which have been employed in the past:
Good recovery strategies:
There is a substantial amount of riding this trip. Last year, 3 of the campers exceeded 30 hours on the bike. This is a lot of riding and fantastic training. To get the most out of this trip and maximize its effectiveness on your training, we recommend that you make an effort to prepare yourself for this trip. You may wish to plan a few 4-6 hour base type weekends in the months of January to acclimate to this amount of time on the bike.  Contact John Hirsch < This e-mail address is being protected from spambots. You need JavaScript enabled to view it. > for some coaching advice or for a SLB ramp up program.
Plan for recovery:
When a ride is over you should devote a couple of hours to your recovery. Here are some examples of different recovery strategies which have been employed in the past:
Good recovery strategies:
-
Eat plentifully during the ride
-
Drink electrolyte fluid (eg Hammer Heed) during the ride
-
Consume a recovery drink (eg Hammer Recoverite) within 30m after the completion of the ride
-
Ingest some type of protein supplement within 90m of the completion of the ride (eg Branched Chain Amino Acids)
-
Some self massage within 2 hours of the end of the ride; various rolling pins will be available
-
Wearing compression tights or standing in the pool within 3 hours after the ride to ward off muscle swelling
-
Going to sleep early; getting 8 hours minimum before the next day's ride
-
Ingesting a daily multivitamin
Bad recovery strategies:
-
Not eating or drinking water all day
-
Forgetting to pack sports bars and substituting with gas station food
-
Returning to the villa and crash napping in the fetal position in your sweaty gear for 4 hours
-
Staying up until 2am in a drinking contest with Andy (which you will certainly lose)
-
Going to town to hang out at the pub until 3am with the locals
-
Eating 2 bags of potato chips and 2L coca-cola immediately after each ride
Â
Notes: a) If attempting #11, please first remember to remove your helmet. b) #14, while not recommended, was the strategy employed by a rider who ultimately broke the all time camp record in the 10,000 ft Pico ascent. c) While #12 and #13 are not officially discouraged, please remember they are bad recovery strategies.
Bring your positive outlook and sense of adventure:
We are athletes of varying ability and background. Our rides are not competitions against each other but are competitions against the terrain and against our own abilities. We place a high degree of importance of riding together as a group and giving each other encouragement. Luckily, we have hand selected most of the constituents of this camp and know most everyone personally. Having said that, we will be stressing our bodies daily and living in close quarters. Please don't feel as though you are required to complete the full extent of each ride. Taking it easy for a day or two or three is not the end of the world, nor is it shameful to head back to the villa early or even fall back into the follow car and take the rest of the day off. There is plenty of riding opportunity.Â
Speak up about your goals and how you're feeling:
Each morning we will have a rider's meeting and make every effort to accommodate each rider's ability and goals for every given day. Many of us are on coaching programs and may need to do specific workouts on specific days which are different than the regular group. Share your plans with us and we will try our best to make it all work.
Notes: a) If attempting #11, please first remember to remove your helmet. b) #14, while not recommended, was the strategy employed by a rider who ultimately broke the all time camp record in the 10,000 ft Pico ascent. c) While #12 and #13 are not officially discouraged, please remember they are bad recovery strategies.
Bring your positive outlook and sense of adventure:
We are athletes of varying ability and background. Our rides are not competitions against each other but are competitions against the terrain and against our own abilities. We place a high degree of importance of riding together as a group and giving each other encouragement. Luckily, we have hand selected most of the constituents of this camp and know most everyone personally. Having said that, we will be stressing our bodies daily and living in close quarters. Please don't feel as though you are required to complete the full extent of each ride. Taking it easy for a day or two or three is not the end of the world, nor is it shameful to head back to the villa early or even fall back into the follow car and take the rest of the day off. There is plenty of riding opportunity.Â
Speak up about your goals and how you're feeling:
Each morning we will have a rider's meeting and make every effort to accommodate each rider's ability and goals for every given day. Many of us are on coaching programs and may need to do specific workouts on specific days which are different than the regular group. Share your plans with us and we will try our best to make it all work.
Our Sponsors:
We have partnered with a number of sponsors who recognize our efforts to offer a hardcore training camp. Â For this year they have graciously granted us coupon codes to pass along to our camp participants:
Hammer Nutrition:Â http://www.hammernutrition.comÂ
Online discount code: 132837.  This grants 15% off your first order, so make that first one is a big one! :)
Rudy Project:Â www.e-rudy.com
Protect the brain! Â Online discount code:Â JOHNHIRSCHÂ grants 40-60% off MSRP!
53×11 Coffee: www.53×11coffee.com
Highly recommended 'Chain Breaker' coffee custom roasted for athletes; low acid and highly caffeinated! Enter code: metal for 30% off their products.
Xterra Wetsuits:Â www.xterrawetsuits.com
50% off all purchases. Code: CREW
Fuel Belt:Â www.fuelbelt.com
30% off! Code:Â rockon
Just Socks:Â www.justsocks.com
Â
Awesome multi-themed socks. Â Save 15% with code:Â just05
Cheers! See you in the SPAIN!
John and Sean
John and Sean
Category: Uncategorised