Category Archives: Gran Fondo

Taking life for granted

We wake up every day with a certain set of expectations, that everything is firmly in place for our benefit; most of us don’t give it a second thought.  We are very spoiled in many ways – we have way more of anything and everything than we will ever need, and yet for many it isn’t enough.  Can it be?

What are your first 5 thoughts in the morning?  Do they include being grateful for being alive, grateful to be able to breathe clean air, eat fresh food, drink clean water and to have an abundance of family and friends?  This is part of living in the present moment; it is really the only moment available to us.  The past is gone, its only significance provided by our interpretation and the meaning we give it.  The future is a fiction.  And yet, how many of us are using our phone while we are in face to face with someone else OR how many of us are talking on the phone and working on the computer OR – my favorite – watching someone on the computer while on the phone AND talking to someone in front of them.

Is this progress?  Does this somehow make us significant?  Is this human connection?  Is there an opportunity for us to put down the phone and speak together; something good may come from it.

DeRosa factory photo

FB_IMG_1495468961322 (2)

Thoughts on Cycling

Cycling is a practice.  Like true martial arts, traditional yoga cycling, when accepted properly, becomes a process we can use when seeking to live our lives in the best possible way.  Study, train, and a participate with gratitude for having found something so special that it positively impacts every other aspect of our lives.

Start where you start and move forward from there.  This principle is never-ending, we do this on a daily basis.  Accept your staring point each day and simply do your best.  Keep  in mind that you can always do a little bit more than you think you can; don’t believe everything you think.

Craving more doesn’t help anyone.  Bigger, better, faster; the cycle of never-ending unhappiness with our current status – in our capabilities, our possessions, our abilities – leads to frustration on a daily basis.  The better way is to simply put in the work – the practice is what matters, results come from the practice and participation and remember this: there are absolutely no shortcuts.  None.  To anything or anywhere.  Shortcuts cause us to miss the process, and one way streets lead to dead ends.

Natural ability and predisposition to something that you live to do is one of the greatest gifts; it is so sad to see people waster their gifts and talents because they get caught up in the story and forget that they have to practice.  Such a waste.  The conversation about how fast the last group ride was, which new trinket to buy today, not knowing which bike to ride today – and for what?  The never ending search for happiness when in fact we already have everything we need to be happy.  Seek knowledge rather than things; the intangible is always more valuable than the tangible because the intangible cannot be easily replicated.  A bike is a bike, a saddle is a saddle and a pair of shoes is a pair of shoes; what differentiates one from another is the heart and soul of the creator.

Quiet your mind, sit with your thoughts and feelings, accept your challenges as growth experiences; if you are reading this then no matter how difficult you might think things are for you, you are more than likely better off than 90% of the world’s population – take a minute and consider how good we all have it.

Then start your day with an attitude of gratitude and see what kind of day you have.

Practice patience with yourself and others, don’t be so quick to judge yourself or others.  Trust yourself, don’t let fear and ego dictate the quality and direction of your life – or your cycling practice.

 

P6 – Perceived Effort – how I feel while I am doing the work

Cycling mimics life; being mindful of the amount of effort it takes to move from place to place, learn the next skill, further a relationship, earn the next dollar or build the next business is important.  How much more do you have to do in order to accomplish how much is perception of effort.  Perceived effort also matters in our previous conversation about power; how much more effort do you need to make in order to generate those 10 more watts, and is it worth it?

A simple measure of perceived effort is to break it down into three perceptions – comfortable, uncomfortable and breathless.  Perception is the key word here as there is no independent basis to measure those three descriptions of effort; you simply know how you feel while riding a specific segment at a certain pace.  You can gauge your improvement by riding the same segment over time and when what was causing you to become breathless is now only uncomfortable you know you have improved.

Measuring heart rate allows us to attach some data to those perceived feelings; we create ranges that mimic comfortable, uncomfortable and breathless.  For example, if your heart rate remains at or below 70% of your theoretical max you are likely to be in the comfortable range; when your heart rate between 71% and 85% of your theoretical maximum is your uncomfortable range, and anything above 85% will likely cause you to feel a little (or a lot) breathless.  Caution – these are ranges used for the purposes of this explanation and not exact; we normally do a simple physiological test in order to find the ranges that are more specific to the student/athlete.  Training within specific zones will lead to specific results, for example if we are working with a new student/athlete whose main interest is to shed some extra weight and body fat we would do most of our training below the uncomfortable range in order to help build their basic cardiovascular system.  If, on the other hand we were working with a cyclist interested in developing greater endurance and speed we would have them spend additional time in the “above 85%” category.  Everyone has different starting points and goals; the idea is to do the work in the ranges that provide the most specific benefit.  Using heart rate zones does now obviate the question “how are you feeling?”

Combing the question “how are you feeling” with the date from a heart rate monitor along with the data from a power meter is the best of all worlds.  It allows us to ask the question “how are you feeling?”, measure it against what the heart rate monitor is telling us and compare it to the power output.  We then go back and answer the original question which was “is the extra effort worth it”.

I can give you two specific examples related to my own cycling.

Example 1.  I do not use a power meter on my road bike although I use a Garmin 1000, a heart rate strap and Strava.  I know the power meter would be a benefit but the extra investment of money plus the extra analysis would take away some of the joy of riding outdoors therefore the answer to the question for me is “the extra effort is not worth it”.  I do power vs. heart rate and speed analysis on my indoor rides at Gavia where the focus and specificity of the training helps me tremendously and the data is easily captured without changing the focus of my ride.

Example 2.  As I trained for GFNY 2016 I analyzed my heart rate and perceived exertion vs. speed on the segment that drops us down into Haverstraw then along the water and back up to 9W.  I know that I can keep my heart rate at 132 – 136 bpm riding into the wind and maintain a speed of 32kph (it is relatively flat); I know that if I try to increase my speed to more than 35kph my heart rate will increase to 150.  Given that I need to conserve some energy for the upcoming climbs and the remaining 100km it doesn’t make sense to me to try to ride faster than 32 to 35kph at that point in the race, it isn’t worth the effort (actually I am not sure that I can ride faster!).  Faced with a similar choice in the park on the return I would make the extra effort and suffer the consequences knowing that I was almost home; it would be worth it to finish the race with a better time.

I hope this series of blogposts has been helpful to you.  Please feel free to visit gaviacycling.com to join our email list in order to continue receiving information designed to help you improve your cycling performance and enjoyment.

If you have any specific questions related to these blogposts and/or would like them all together in  eBook format, or might be interested in a participating in a cycling coaching and training program specific to your needs and goals please feel free to email me at info@gaviacycling.com and let me know how I can help.

Thanks for reading!

Teaching is my life’s purpose.  I have been teaching, coaching, training and inspiring cycling students of all levels since 2004.  From 2004 to 2006 I taught indoor cycling (I certified as an RPM teacher in 2006) and in 2006 I decided that in order to be a better indoor teacher I ought to begin riding outdoors.  That has been the most impactful, life-changing decision I have ever made.  Cycling has provided me with just about all the meaningful relationships I have in my life (I actually met my wife through cycling!) and has provided me with THE platform that allows me to accomplish my objective as a teacher/coach – to effectuate positive change in people’s lives.  I am one of the founders of Gavia Cycling, where I am involved in developing the coaching, training, classes and group rides we offer at our studio located in Englewood Cliffs as well as on the road.  I have been a member of Gruppo Sportivo Gran Fondo New York since 2011.

Vito Valentini, Human Potential Catalyst – DeRosa I Gavia Cycling

 

Our Campagnolo GFNY training season

T-67 = the number of days remaining to Campagnolo GFNY2016!  Are you ready?  Are you getting ready?  There are plenty of opportunities for you to get ready!

GFNY Sunday Group Rides
This is the link to the GFNY Group Rides information.  This lets you know what to look for each week – where Jared posts the rides so that you can sign up for the Sunday group ride.  I love these rides as much as I love the actual event.  While I have been passed by more than 20,000 cyclists over the past five years during the actual GFNY events – the memories of hearing “on your left” remain with me long after the event is over – nothing compares to the relationships that have come from our group rides.  I encourage you to participate in our rides.  It is an opportunity to ride the course prior to event day, an opportunity to meet riders who ride at the same approximate level as you, and a wonderful opportunity to meet some really great people!

The top photo is outside the Pie Lady of Nyack.  Bottom left: Gavia Cycling Girl Power also at the Pie lady.  Bottom right: our GFNY C Group always stops at State Line to regroup.

Gavia Cycling
I helped create Gavia Cycling almost immediately after GFNY2015.  It gave me an opportunity to continue training with an athletic purpose (along with other important purposes like finding great coffee, pie and muffin places with friends) throughout the summer and fall.  On the weekends I would leave my apartment in Fort Lee at 7:30AM, head down to Weehawken to meet up with anyone interested in riding, head back north to The Modern, then go on our rides.  Our groups varied in size from one (me) to sometimes as many as 20.  We had a great time riding together, we found some great pie and coffee and we improved our cycling skills and got much stronger!
At the end of 2015 we had an opportunity to open a small indoor cycling studio in Englewood Cliffs.  We mimic the joy and passion inherent in our outdoor group rides indoors and continue to build our Gavia cycling community.  We offer classes, coaching and training for cyclists of all levels; I love focusing my attention on new to moderate experience cyclists while Frank (Don Francesco) and Susanna (La Strega) focus on the intermediate to advanced cyclists.

Click on each photo for the captions:

We are finalizing our GFNY specific training camps; look for our announcement this Friday!

Beautiful roads, indoor studio, inspiring cyclists – time to #beready for GFNY2016!

ARE?!  YOU?!!  READY?!!!

Gavia Cycling Studio Opening

We are really excited to be opening our indoor cycling studio located at 1 Sylvan Avenue in Englewood Cliffs NJ, right on the border of Fort Lee; it is the road we all affectionately know as 9W.

We will be at the studio this Saturday from 8AM until 3PM and Sunday from 3PM to 6PM if you would like to stop by to talk with us, get some information and sign up for some classes.  We are offering two free classes at 9AM and 12 Noon.
The special offer is this:  sign up this weekend and get 10% off the 25 ride and three month unlimited packages.  Show us your GFNY 2016 registration and take another 5% off those same packages.

If you would like to participate in one of the classes please follow this link:

Ride with Us

If by chance you can’t make it over to the studio but would like to take advantage of this weekend’s offer please email me: gaviacycling.com and we will work it out for you.

Classes
We offer a full schedule of indoor rides beginning Monday January 4th at 5:30AM; our rides include:

  • RPM classes (an interval based training program over mixed terrain coached to powerful and inspiring music).  I have been teaching indoor cycling using the RPM Program principles since January, 2006 and have seen the results that can be achieved simply by participating in class three times per week; it is a great program for every level of cyclist
  • Power and heart rate based training.  I received my power training certification from Saris in January, 2008 and believe that providing athletes with information about the underlying science and principles of training, in almost in all cases, helps them achieve greater results with a much bigger sense of satisfaction
  • Campagnolo Gran Fondo NY course specific training.  Want to be a pro for a day on May 15, 2016?  Join us at Gavia Cycling and train like a pro every day!  We will ride and train on the exact segments of the GFNY course, including the full course at the end of April, so that when you race it it will be completely familiar to you!

Coaching
We offer a cycling coaching program for beginner and intermediate cyclists that allows us to combine indoor training with outdoor rides.  My own story should be called “The Unlikely Cyclist”.  I began teaching indoor cycling in 2003, became certified to teach RPM in January, 2006 and wanted to become a better teacher so thought it would be a good idea to ride outdoors.  I bought a very used road bike (that’s how I met my good friend Nelson of Strictly Bicycles infamy) and found something that I really love.  I created a small cycling group at the health club I was involved in; the first time we road to Piermont we thought we won the Tour de France!  I trained more, studied more, got my power training certification from Saris, a couple more indoor certifications, my level 3 USAC Coaching license (I am re-certifying for that as we speak) and then along came Gran Fondo NY and being really lucky ended up on the Gruppo Sportivo and have been leading C Group training rides for the event since December, 2011.  My youngest student was 8 and my oldest (because I like to suffer) was my mother in law who was 70+; and then everyone in between. I have been coaching and teaching cyclists how to ride  for approximately ten years and am incredibly happy and grateful for the opportunity to coach and teach on an almost full time basis at Gavia Cycling!

Group Rides
For me group riding is the essence, the heart, the soul of cycling!  The friendships, the feeling of community, the encouragement and inspiration we provide each other, that’s cycling!  Our goal is to replicate the feeling of the outdoor group ride indoors so that we can all ride together throughout the year.  The great thing about riding together indoors?  A, B, C, D, and E Groups ride together at their own levels and still enjoy each other’s company.  (We also get to see if the stories certain people tell about their speeds and power are really true!  You know those guys: “yeah I held 450W up state line at 27 mph”; yep, those guys).

Coaches
In addition to me, we are honored to have Michael Lyach be part of our coaching program; if you don’t know Michael please look him up and you will find names like Andy Hampsten, Greg LeMond, and Chris Carmichael when they were juniors.  Susanna Panzini (you all know her as La Strega) is joining our team as an indoor cycling coach and will be completing her RPM certification as well as her USAC Level 3 Coaching Certification at the end of January.  We have two more team members whose identities must remain secret until mid-January.

(Photo credit for the photo of me and Michael – Ektor Silva)

Equipment

Our studio is equipped with 24 Elite Real Turbo Muin B+ FEC trainers.  I know, quite a mouthful, but they work really well and are completely silent; all you hear is what you hear outdoors, your own bike (and of course our inspiring music)!  Our software captures all of your ride data, shows it on three television screens while you ride, can automatically be shared with Strava, Training Peaks, Ride with GPS and several other social and training software products and your ride results will be maintained in your account and emailed to you after each class.  Our studio is filled with natural light and who knows, from time to time we may serve coffee and pie!  We have six DeRosa bikes built with Campagnolo groupsets on order and expect those no later than mid-January.  For those that do not want to bring their bike back and forth we offer free, secure storage for anyone on the monthly coaching/monthly unlimited class program.  We have also provided velogrip straps for rear wheel storage while you ride.

Sponsors
We are very grateful to several sponsors who graciously provided support to Gavia Cycling in the way of free equipment, reduced pricing for equipment and/or mechanical service, technical advice and generally helping us make Gavia a reality.  Those people/companies are:
Cristiano DeRosa and DeRosa Bikes
Ektor Silva
Elite Cycling and Mike K at ProNet Cycling
John Cohen/NY Racing
Lidia, Max and Uli at Gran Fondo NY
LG Electronics/LG Mobile/Don Francesco
Nelson and Joanna and El Gato de Leon at Strictly Bicycles
Shiva Maharaj/Gruppo Stelvio
VIP Fitness

I believe we have a lot to offer and hope that you consider becoming part of our Gavia Cycling Community.

Our web address is gaviacycling.com and our email is gaviacycling@gmail.com.

We wish everyone a safe, healthy, happy and prosperous 2016 and look forward to serving you.

Vito Valentini

 

Time for a Group Ride

Tomorrow is the day; the day when you see the Eventbrite post on FaceBook that says “Campagnolo Gran Fondo NY Group Ride registration is now open”.  We see that and we know its training season!

This is what our group rides looks like:

And this is what you are going to #beready for:

Our group rides were created specifically for you so that you can get comfortable with the race you are going to tackle in May, 2016.  You have almost six months, there is no doubt that by beginning your training NOW you will absolutely give yourself not only the best possible opportunity to finish the race but to actually finish strong!  If you have an opportunity please listen to the podcast I did with Uli where we discuss the race course:

Podcast 22

I am really lucky; not only am I the oldest member of Gruppo Sportivo, by far (with Jared a close second at half my age), but I have been with the team since inception, and have been able to see the way so many of our participants have grown as people and cyclists and leaders.  Did you know that Omar rode right next to me in our C Group during my first year as a member of GS-GFNY?  Ramon rode with me the following year.  Look what happens when you dedicate yourself to something as these two men did over the past several years.

Please don’t wait until April, think you can eat better and ride more for six weeks and participate in GFNY in your best possible condition.  Don’t wait until the metaphorical tomorrow:

One minute and twenty seconds

The relationships we develop during our Group Rides last throughout the year, some of them began during the first or second GFNY and have continued to this day.  Please don’t let this opportunity pass you by, please join us for a Group Ride!

Remember, Jared opens the registration every Thursday morning and the rides are on Sunday.  if you are interested and have some time, I lead our Gavia Cycling Group Rides every Saturday; I leave Strictly Bicycles at 7:30AM heading south to the Port Imperial Ferry to pick up riders from Hoboken, Weehawken, Jersey City, North Bergen, WNY and the head back north to The Modern then right away to Strictly Bicycles to pick up more of our group and then head north.  Everyone is welcome and just like our GFNY Group Rides there is no charge.  Please visit our FB page or group Gavia Cycling for a look at the routes.

I, along with all of my Gruppo Sportivo teammates – Frank, Jared, Omar and Ramon – are looking forward to seeing you this Sunday!  Have I said it yet?

Please join us for a Group Ride!

If you have any questions or believe I can help you in any way, with Gran Fondo or cycling in general, please feel free to email me at gaviacycling@gmail.com or message me on FB.

Our Bear Mountain Experience

I was stronger on this Bear ride than any other and managed PR’s going up Bear, Perkins and several of the segments on Strava – my ride is HERE.

A Thank You
This blog is basically a big thank you to all the members of our cycling community – every single person who says “Hi Vito” as we see each other on the road, all the people who participated in our Gavia Cycling Group Rides throughout this summer and fall, the team at Strictly Bicycles who tolerate my bicycle mechanical ignorance and my unwillingness to let them say anything other than Campagnolo when describing components, Uli and Lidia for creating Gran Fondo NY and pretty much saving my life in the process, all of our Gran Fondo NY participants and last, but most importantly my wife Melanie who encourages me ride my bike and participate in anything to do with cycling.

As I write this I realize I sound like the guy who just won the Giro D’Italia; truthfully that is what I feel like – and that’t the point.  Each one of us has an opportunity to do our best and feel good about our achievements; we get in trouble when we begin to compare ourselves to others.  It took me 40 minutes to climb Bear yesterday, my friend Juan Carlos does it in less than 20 and I saw the results for GFNY Cozumel yesterday where Uli rode 160 km in less than 4 hours.  Those results are not attainable for most of us, but to know that someone you talk to a couple of times a week is doing something like that through sheer dedication, hard work, discipline means that we can do the same and improve as well.  You all have a good example right in front of you on our group rides – Omar Tejada .  Omar wasn’t a member of Gruppo Sportivo during our first year as a team.  I was one of the C Group leaders and being the widest person Heidi would let me stay at the front on the way on most of our rides; Omar would ride next to me at the front.  He wasn’t the Superman he is now, his cycling skills were ok but not great, and we walked up the climb just past Rockland Lake at least once together.  He fell in love with cycling and GFNY and when he became part of the Gruppo Sportivo he dedicated himself to proper training, nutrition and consistency – look at him now, talk about a role model for cycling!  Most of us can’t be Uli, some of us can be Omar, all of us can be a little more focused on our health and well-being, pick a goal and GO FOR IT!

Albert-Einstein-Quote

We can certainly use the achievements of others to believe we can reach greater heights but in the end we need to simply be happy with our own self-improvement – looking at life in an optimistic way – looking for what’s good no matter the current condition – and surrounding ourselves with people who inspire us, some unknowingly, is one of the greatest advantages we have in life.

Look (or lookout) For These People – AKA “The Inspirers”

Our Bear Ride
We planned to merge two groups on the ride; a couple of our Gavia Cycling members were not certain about riding the entire round trip so we made arrangements to have them drive to Nyack, we planned to meet there and head out to Bear; Ken was flying in from LA and wanted to ride, we thought it better to wait at Strictly Bicycles so he could do the round trip with us.  La forza del destino, as always, worked in our favor; Jared showed up unexpectedly so we had an opportunity to lead the group together through Piermont into Nyack and when we got to Nyack we found out that the last of the three people who were going to meet us by car couldn’t make it – off we went!  Jared pulled off at Rockland Lake and Thomas turned around in W Haverstraw, leaving 6 of us (Aleksandra, Avi, Hector (no, not Ektor), Ken, Kevin and me to continue on, against the wind as Bob Seger would say!
It was a little colder up North but we kept a steady pace, got to the bottom of Bear, stopped at the circle to take a couple of photos, and headed up.  My goal was to maintain a strong and steady pace and, having done the GFNY Podcast with Uli a couple of weeks ago I thought I would listen to my own advice (if you would like to listen to us discuss the entire GFNY course and things for you to consider, especially if you have ridden GFNY less than 6 times, please click HERE for Episode 22) where I talk about saving a gear – meaning try not to use your easiest gear not matter what, unless you really, really, really need it!  I did that all the way up, using my 39 x 25 on Perkins for maybe 100 meters total.
Listening to yourself is not always the easiest thing to do; my previous blogpost is titled “Burn the Ships” where I talk about not giving yourself an opportunity to make it easy on yourself – a couple of weeks ago the bearings went on my Campagnolo Euris wheels so I went back to my Campagnolo Bullets and kept the 11/25 cassette that had been installed on those wheels.  This was a major feat for me; I was prompted to switch to a 29 when, in 2014, a small group of us went to Little Tor and as soon as a made the right turn I said “not today boys”, got off my bike and walked up.

But then again, the riding and Melanie’s great eating habits have helped me tremendously over the past several years:

The descent off Bear was pretty cold and it was a little slow going until we got to the Cove Deli; one of our riders looked like it might be a long day for him and another had cramped on Bear, so I thought I would call and see if someone wanted to come and get us but there was no way to fit 5 people and 5 bikes into one vehicle (Aleksandra got caught between the first three and me and Hector so when the first three stopped at the deli she didn’t see them and kept going) and honestly, it wasn’t that bad, I was trying to be lazy, giving myself the “I came to ride Bear I don’t need to ride all the way home” but, as I said before, la forza del destino prevails, we ate something and headed home.  The ride home was the perfect way to end the day, it warmed up as we got closer to Fort Lee and we got to see some amazing sunsets; mostly we had that feeling of having accomplished something really special!

Sunset

Indoor Cycing Studio in Englewood Cliffs
Some other good news – we are opening an indoor cycling studio on 9W in Englewood Cliffs – and would love to send a FREE PASS to anyone registered for GFNY 2016.  Please email gaviacycling@gmail.com with FREE PASS in the subject line and we will get that out to you next week; we expect the studio to open mid-December and will offer indoor group cycling classes and GFNY speficic training courses on the latest Elite indoor trainers!Gavia Cycling Studio

Please join us for a group ride!

As always, if I can help you in any way, please feel free to email me at: vito.valentini@humanpotentialcatalyst.com.

Enjoy your Thanksgiving Weekend with your friends and family!

 

Vito

 

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