CMI lifestyle Magazine Issue 1, 2014

ISSUE #1 2014

CMI LIFESTYLE Magazine

Magazine

Winter Training

Australia Pro bike: GREENOVER Cannondale Evo

SPAIN

A solid base & Winter Cross-Training

Aussie Dress for winter

BEACH

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€10.00 Produced and Distributed by the CMI Group

GBP 9.00; USD 14.00; AUD 15.00 www.cmicycling.com © Copyright 2014

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#inspiredToRide www.cmicycling.com

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www.cmicycling.com TRAVEL

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RIDES

Page 5 Cabarita Beach, NSW

Page 8 Hunting the 20%ers

Page 7 Byron Bay, NSW

Page 18 Coffee Culture

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Page 30 CMI Greenover ride for the blind TRAINING

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Page 7 Guiding with Power Page 35 Group Ride Rules Lean to ride like a pro

FEATURE

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Page 23 Dressing for winter Page 24 Pro Bike Greenover Cannondale Evo Page 33 Giro ‘Italia: Should Cadel have waited?

Page 13 Rosas Training Camp • Feb base miles

Page 32 Base Training • Why base training is often overlooked

Page 19 Espana / Spain • Photo Reportage

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Relaxing Winter Getaway Cabarita Beach, NSW, Australia

#inspiredToRide

Lifestyle. That’s why we obsess over cycling, over getting out into the open air, be it on the road bike, or the mountainbike. Whether you ride, hike, surf, or work fulltime staring at a computer screen in a stuffy office, we’re

all looking for that moment of innerpeace.The sound of the waves in the distance, the cool salty water gently tickling your toes as moves sand over your feet, the slight breeze whispering past your ears…

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Hills of the Côte d’Azur

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Byron Bay Byron Bay in New South Wales in Australia offers a great stop to hang out during the European off-season.

Some reasonably quiet back-country roads allow the winter cyclist to get out and persue some much needed base miles training.

The surrounding beaches and towns offer plenty of non-cycling distractions to recharge the batteries and indulge in other sports, such as swimming, hiking and running.

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Hunting the 20%ers In the “hinterlands” behind Mooloolaba in Queensland Australia are a series of relatively unknown, very steep hills.

While in Australia this past off-season, CMI rider Simeon Green befriended a small group of crazy people who found sadistic pleasure in seaking out these crazy climbs. The group was lead by veteran Cyclist, MTB 24hrs World Championship member, triathlete and all-round adventure lover Jeff Toohey.

Other members included U23 World Championship Team members Daniel Fitter and Ryan Kavanaugh, Finland

bound Dylan Newbery and a few other U23 riders and general fitness freaks such as CMI’s Aussie Adventure Racer Sam Stow. The rides were usually around the 140+km distance mark, with the main aim of the day being a single saught-after hill of less than 10km, averaging over 15%, with sections steep enough for the Garmin to go into AutoPause Mode.

Interested? You’ll have to join us next time!

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Off-Season activities such as running allow you to stay fit and achieve new goals and improve on general fitness while still maintaining a little distance from cycling.

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Bookings and information:

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or e-mail us on cmicycling@gmail.com

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#trainInSpain

Location:

Javea, Spain

Emphasis:

Riding Skills, Training and fitness.

Dates:

March 14-21 2015 March 21-28 2015

Price:

1499.00 Euro Based on twin share

Meals:

Breakfast and Dinner included

Trip Size:

26 people max.

Our base for this trip is a spacious Spanish villa surrounded by orange trees. On the outskirts of the season-front town of Javea, Spain our villa is a peaceful and quiet place to base ourselves. Popular among Pro cyclists and teams for its quiet roads and wide variety of terrain, the riding is challenging but the climbs are not as steep and hard as the Pyrenees or the Alps. This is the ideal location for a preseason training camp!

Ride details: Day 1 Arrival: Day 2: Day 3: Day 4: Day 5: Day 6: Day 7: Day 8:

45km ride 85km to Calpe 120km or 70km 145km or 70km 25-45km Rest day 150km or 80km 105km or 60km Departure 12

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CMI / Greenover Pro cycling February Training Camp

ROSAS, Spain

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Rosas Spain: Fab Feb Training The CMI / Greenover Cycling Team headed to Rosas Spain, on the coast, just east of Girona, for a Pre-Season training camp. The little town of Rosas just over the border from France offers some slightly better weather to the rest of Europe and also offers some good training. The riders worked on a number of training aspects, the most heavily focused on was long distance rides into the foothills of the Pyrenees.

Some days included intervals, hill-reps and specific work for cross wind training. Training sessions varied from double days of 2hrs per session, to the most common training ride that was around the 4 to 5hrs mark.

Such training camps offer a great time for riders to get back together with friends and team mates, while also acting as a benchmark to see who is fit and where everyone’s strengths are in preparation for the early season races.

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Girona, Spain

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Coffee Rides: Stopping for a coffee mid ride is a much loved and often very much looked forward to part of the sport of cycling in some countries. But in others, it is not at all a part of the sport. Why such a difference, and what is the importance of the “coffee cycling culture”?

New to it Countries that are relatively new to the sport and to “coffee” have adopted the cycling coffee culture. The hunt for a “good coffee” seems to have, at times, overtaken the hunt for a good ride. In countries such as Australia, America and the United Kingdom, where cycling doesn’t have that much of a history, the discovery of these two European activities (cycling and coffee) seem to

go hand in hand. Even though each country’s definition of “good coffee” varies widely, the judging of one another’s bike brand and coffee shop choice is governing the cycling scene.

I ride for the coffee!

It is not uncommon to hear people say they ride for the coffee, what gets them out on the bike in the morning is the social aspect of stopping for coffee with a bunch of friends after the ride. This social element has helped grow the sport of cycling hugely over the past few years.

Why don’t the Euros stop for coffee?

Cycling in Europe is a far older sport. It doesn’t have that new, magical element to it due to its history. In Europe you ride to ride. The simple activity of riding a bike isn’t that special. People still ride to the shops, or ride to work. Most people know someone who is, or was a pro cyclist. Therefore when you go for a ride, it is to ride. Stopping is seen as interfering with the joys and pleasure of

the ride. Most people would rather finish the ride, go home to shower and change and then meet their friends for coffee.

It is also important to remember that coffee has been a part of everyday life in Europe for centuries, and that is has therefore gone past the obsession stage and has entered the normality stage many moons ago. Thus coffee and cycling are not as intertwined in the old country as they are in the “new-agecycling” nations

The recovery ride With all that in mind, the “Euros” could do worse that to adopt the social coffeestop. Especially when wanting to ride with friends of varying ability, there is nothing better than an easy recovery ride including a coffee stop to relax and chat an hour away… or two hours… or more…

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ESPAŇA

Photo Reportage

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Dressing for Winter Winter is cold. How’s that for the understatement of the century?

Unless you have travelled to the southern hemisphere for the winter, chances are you are having to deal with those cold training rides. As you try and log those pre-season miles, hoping not to get left behind by all your friends who are undoubtedly doing way more riding than you, you battle to get motivated and stay warm during those few hours of sunlight that winter offers you to ride in.

Staying warm isn’t always easy, but with the right equipment, you don’t have to miss out on too much riding, or catch

pneumonia in order to maintain your addiction to the sport of cycling.

First thing to remember is that we lose 70% of our body heat through our

head. So keeping you head warm is one of the most important parts of dressing for winter. Wearing some warm underclothing is important, but the real key is getting your hands on a quality thermal jacket. By thermal jacket we mean a real thermal, not a long sleeved jersey!

Layering is the smart way to dress. Wear a long sleeved jersey with a thermal jacket over the top. When riding uphill open your jacket in order to maintain a steady temperature and avoid being sweaty by the top of the climb.

Covering extremities is also important, gloves and good socks always help.

Stay dry! Always avoid the rain in winter or have a good rain jacket.

Keeping warm not only avoids getting sick, but also avoid injury. You are better off being too warm in winter than too cold and your body will waste valuable energy trying to maintain its core temperature. www.cmicycling.com

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CMI Greenover Team Bikes Built around the Cannondale Evo High Modulus Carbon frame the CMI Greenover team bikes are one of the most sought after bikes on the scene.

Light and responsive, with an aggressive geometry in the form of a short head tube, the Evo is the ideal bike for racing.

The bikes are equipped with SRAM’s RED, limited edition Green coloured drivetrain, with Rotor cranks.

Chainrings are a very personal choise, about half the team use standard 39x53 Chainrings, while a few riders choose the oval Rotor rings. Many of the team riders choose to use the Power2Max power meter from Germany.

Pedals are supplied by LOOK, hence the white coloured pedals reserved for sponsored teams and riders.

Stems and Handlebars are provided

by DEDA, and once again sizes and shape vary according to rider preference. Many riders are choosing to return to the older style round bars. All bars are stems are metal and not carbon for

durability and reliability, especially due to the amount of traveling the team undertakes as well as the difficulties and varied terrain the team encounters in various countries around the world.

Wheels are supplied by Mavic, however most riders have their own training wheels, and although carbon wheels are available for the races, the most commonly used wheels are the standard Aliminium Ksyriums for their combination of relative light weight as well as their durability and the reliability of metal breaking surfaces due once again to the variety and often poor road qualities encountered by the team, especially on the UCI Africa Tour of the Eastern European races on the UCI Europe Tour.

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Adjusting to the heat Some people love it, some people hate it. Adjusting to the high temperatures of summer, or to adjusting to big variations in temperatures due to travel is not always an easy task. Bike riders tend to be pretty good at this; but then they don’t have much choice, it’s part of their job. even with the air conditioning on in your house at 10 degrees higher than usual, you won’t feel uncomfortable or hot.

If you are traveling to race, or simply traveling for work to a warmer climate and are worried about how you will manage the temperature change, here are a few pointers.

Gradually: Ideally you want to adjust gradually. If you are plunged into the depths of winter, and struggle with the summer heat at home, then this is a fairly easy situation to work with. The answer is simple, adjust to it gradually.

As the weather improves and you get out to ride more, make the most of the gradual change in weather to follow nature and let your body follow suit, and get used to it gradually. Avoid spending your life in overly air conditioned rooms.

Avoid going out early in the morning to avoid the heat as this will simply make you struggle later on in the year.

The big difficulty comes when you go from an very air conditioned office, to an overly air conditioned car, to your air conditioned house, then go outside for physical excursive in temperatures that can be 20 degrees hotter. If you avoid excess air conditioning, your body won’t suffer the shock of the temperature change as it will be accustomed to warm weather. Adjust gradually and

Travel: When traveling it is a lot harder to adjust gradually to the heat change. You need to have got yourself accustomed to hot weather over the previous few years. If you know you are going to be traveling somewhere hot, get out in as much hot weather as you can the year before, learn to manage your water and food intake the summer before your travels.

In other words, do your homework. It’s a part of training. Everyone trains physically, but too many people forget to train the other elements of the sport, and those other elements include, core strength, mental toughness, and heat management.

Eat: People often forget to eat when it is hot.

Due to the high volume of water we consume when riding, we tend not to feel as hungry as usual. This often leads to people suffering during the ride and feeling exhausted and underperforming. Quite often people put this lack of performance down to the heat, when it is commonly a simple lack of energy intake Overdress: If you have a trip coming up to a warm climate, and you are stuck in the cold, try overdressing before you depart on your trip. This doesn’t truly replicate the heat, but it does make your body sweat, get used to sweating and makes you rehydrate better, thus getting you in the habit of increasing your water intake before you depart. Every little bit helps.

When you first get somewhere warm, get out and ride. Go for an easy ride to acclimate. Drink lots of water. Yes you’ll suffer a bit and be uncomfortable, but it’s better to suffer a bit for a couple days, than suffer for your whole trip, or suffer on race day.

Drink: Obviously when it is hotter, you need to drink more.

But think about how and when you drink. If you know you are going on a long ride, and it is 35 degrees, and you know there isn’t a water stop for 2 hours, don’t go and gulp down both your water bottles in the first hour!

Make sure you are properly hydrated before you start your ride, and spread your water consumption evenly over the duration of the ride.

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The Rapha Paradox

majority of the globe looked back on previous success, everything "retro" was in vogue. TV shows such as "MadMen" became vastly popular.

Suddenly wearing clothing that was in style some 60 odd years ago was "cool". Rapha's "retro" style, became mainstream, and it's classiness put it ahead of the pack.

Rapha is just plain cool!

When Rapha clothing first appeared some ten years ago, it was a brand of "retro" clothing. Designless wool jerseys that had thankfully not been seen for years were being made available once again. Mostly worn by old English men, generally seen in London traffic, sometimes seen riding in the French mountains with about as much style as an injured goat. They would appear out of the mist, looking like an old black and white photo of 1940s cycling history.

A dusty (woolly) fringe company At the time Rapha was nothing but a fringe product, appealing mostly to those who looked back and reminisced about their younger years of fitness and cycling exploits. Over the next few years the company grew little by little and developed it's own, minimalist style.

Plain jerseys adorned with a single word, usually in a font only found over the door of dusty, going out of business, bike shops in back country France were encroaching on the bicycle clothing market. As the brand developed further they also developed their style, and by the time of the introduction in the UK of the small Rapha Condor team, they had informed the world of their presence.

The classy clothing was starting to take shape. Sadly the team rarely left the constraints of the British borders, but when it did, it's style was infectious.

Like it or not, most of us are sheep.

And very few people will argue (at least not successfully) Rapha's style and success. Everyone finds Rapha classy, and everyone wants to be like Rapha.

A quick look at Pro cycling will reveal a huge tendency for dark kits. Black is in, lack of colour and innovation seems to be the general rule these days as teams blatantly copy each-other's general designs. Even Lampre have toned down their garish kit, moving from a mostly bright pink, to a dominant colour of dark blue, with just a hint of the pink remaining. The exception to the rule is Danish team Christina Watches. In the past the team was dominated by black kit; this year however they have made an about-face and moved to very bright (and noticeable) red and yellow. Have Christina Watches lost all sense of style? Or are they actually ahead of their times? Perhaps they are the first team to see the light at the end of the dark Global Economic tunnel to a brighter and more promising future.

You have to wonder how much longer the "Rapha style" will live on. As classy as it is, it is somewhat depressing in it's style if you really think about it. As we move out of the crisis, out of a decade of relative darkness and of looking backwards, it seems inevitable that we start looking forward to better and brighter times. We will surely (like it or not) see the reintroduction of colour and new styles into our sport's clothing designs. If not for style purposes then at least so that teams and sponsors can once again be distinguished from eachother, and stand out of the collective dark. Surely we will move towards a style, more akin to... say... the brightness of the 80s and 90s.

Rapha: a sign of depression Moving on The Glodbal Economic Chrisis however, really saw Rapha hit it's stride. In times of difficulty, economic struggle and depression, human beings have difficulty looking forward and imagining improvement or positive outcome. We have a tendency to look back fondly on better and simpler times, romanticizing the past as we have little to look forward to. With a stroke of luck, Rapha's timing was impeccable. As a

Are Christina Watches really ahead of their times, or are they merely looking back to a simpler, more successful time as well? Is garish the new retro? If nothing else, lets at least hope teams come up with more personal and distinctive designs.

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CMI Ride for the Blind

The evening before the cyclosportif is the yearly end of season party. A bunch of cyclists and friends from various teams congregate at Mathieu’s house in the town of Montauban in France to celebrate the closing of the season. This year was a significant one as Anthony Chareaux from Europecar was celebrating his retirement. The Frenchman, who won the king of the mountains jersey in the Tour de France, pulled on his green kit for the last time as Mathieu’s Cyclosportif.

& Strum

The Ride

540.347.7484

Dominique, a blind cyclist with Julien Schick

At the end of October, once the season was well and truly finished with and put away at the bottom of the wardrobe, CMI rider Mathieu Perget had his now traditional end of season cyclosportif event. The event has been going since his days with Spanish team Caisse d’Epargne.

The Following morning, after a relatively short night, the riders headed out to the start of the event.

Many local riders were present as well as weekend worriers from across France. A big emphasis was put on the CMI / Greenover team and Mathieu’s win in the tour of Morocco. Following the event was a big meal and autographe signing session with a few of the CMI riders as well as Anthony Charteaux and Julien Loubet from AG2R.

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The blind ride.

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CMI’s Julien Schick, winner of the 2011 UCI Tour de Faso took the start of the even on a tandem with Dominique from the local blind cycling club in Montauban. The goal for CMI was to support the local club and also promote the blind sports federation and show that disabilities don’t have to stop you from doing what you love.

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Equipe CMI in support of the local cycling club for the blind are presented to the crowd The Party

entertainment and Open Mic on Thursdays at 8pm for all who would like to join.

Have you ever thought about picking up an

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Base Training Base training is the foundation upon which all other training is based.

Although frequently forgotten about, or brushed aside by money crazed coaches, the importance of a solid base is all too often overlooked.

Once you have a good base fitness, and have accustomed your body to the mechanics of cycling, adding intervals and seeing the results is quite a rapid and relatively painless ordeal.

Why Coaches Don’t Prescribe Base Cycling coaches are fairly common these days. Many people, experienced and even beginners have a cycling coach in order to help them improve in their newly found sport. There basically two reasons why coaches don’t prescribe a proper base period to their clients. The first reason (and thankfully the least common) is a simple lack of experience. Many coaches have never raced internationally or professionally and have learned the trade by reading a few books and getting a very basic qualification. However, the most common reason coaches don’t prescribe a proper base miles period is quite simply through a fear of losing clients.

A proper base period should follow a short period of rest. Rest is all important in a season (be it a long pro season or a short weekend worrior’s season) in order to recover, rekindle the desire and drive to ride and refocus the mind onto the following season. After a rest, the base period usually consists of 2 to 3 months of various activates, generally building in distance and time as the base period goes on. These activities are generally at an easy pace. To many newcomers to the sport they are often surprised at how easy base riding is, and sometimes feel they aren’t achieving anything. And herein lies the problem for the average coach. If you tell your clients to ride at a pace they find super easy for more than a month, they will inevitably wonder why they are paying you to do so little. Then will talk about it with their riding partners, who will in turn tell them their coach is giving them intervals to do on the indoor trainer throughout winter, one legged drills and a number of other

exercises that are in fact misplaced in the grand blueprint of training, and before you know it, your client has jumped ship and gone with a different coach.

Base training is hard Base training isn’t hard physically.

Although the accumulated training load does takes its toll after a couple months (but that’s the whole idea), base training is actually quite hard mentally. Keeping control of your efforts and rides, constantly focusing on a certain power (or heart rate) and often riding slower than you think you should be is hard. It’s hard to remember that in the long term scheme of things, this will actually pay off and you will eventually end up was faster than all your friends.

Foundations Base training is the foundation of your fitness and your season. Much like building a house, the deeper the foundations the higher you can build the house. We have watch us happen with some of our clients.

While our clients are focusing on a month of proper base training, their friends are doing endless intervals.

At the end of the month the client who focused on base increased their power by 30 Watts (both clients had identical FTP numbers etc before the test period) which the client who did all the intervals increased by 20 Watts.

What is interesting about the test, is that although the client who focused on intervals increased their power, they had little to no more potential for improvement because they had already been training with high intensity and interval session; whereas the client who had only done base, now only increased their power, but still have plenty more potential for improvement once they added some interval session.

Getting serious If you are serious about getting fit, or fast, or you have a specific goal, get serious about your training. Find a valid coach with genuine experience and train properly. Anyone starting in the sport with see a marked improvement from working with any coach, because when you are just starting out, any amount of riding will help you improve. But if you want to go further, seek out experience, stay focused, and give yourself the time to get to the top.

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Cabarita Beach NSW, Australia

Latitude: -28.332. Longitude: 153.570.

Surfing is the quintessential Australian pass time.

A delightful little coastal town renowned for its excellent surfing beach and varied accommodation, Cabarita is an ideal holiday venue. A small but well equipped shopping centre with takeaway food, restaurants, beachside hotel, supermarket, surf and fishing needs will supply you with the necessities of life whilst you enjoy the relaxed atmosphere of the surrounding town. The original name for this pretty little town is Bogangar, an Aboriginal word meaning ‘place of many pippies’ , which refers to the ancient ceremonial shell middens in the area.

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Cross Training

Cross training can offer a varity of advantages for athletes struggling with the cold of winter. Much like running, cross-country skiing allows you to work on your cardiovascular fitness, while

keeping your mind fresh through the stimulation of a different activity, and also enables you to stay somewhat warmer than when trying to log 5 hour days on the bike in the freezing rain.

Plateau de Beille: A cycling destination in summer, and a 38 cross-training destination in winter.

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