3rd annual international Campagnolo gran Fondo new York MAY 19, 2013 • grAnfondonY.coM
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1933
Tullio Campagnolo founds Campagnolo
1940
Patent for the first “rod gear changer�
1950
The Gran Sport marks the start of the modern rear derailleur era
1979
The Super Record rear derailleur, with parts in titanium, weighs less than 200g
2011
The EPS 11-speed electronic drivetrain is creat
ed
2013
Campagnolo celebrates 80 years of busi
ness
The history of Campagnolo and additional details regarding the 80th Anniversary Collection can be found on:www.campagnolo.com
80 YEARS OF TIMELESS INNOVATION 80 years ago, we started with just one goal in mind: innovation. Since then, we have maintained that focus. Ours is a journey filled with major milestones: from quick release and road gears to the 11 speed groupset and the EPSTM electronic drivetrain. We have registered countless patents to safeguard our core values: performance, creativity and innovation. We want to celebrate these 80 years with our fans, so to mark the occasion, we have taken the highest evolution of both the mechanical groupset and wheels and added revolutionary and cutting-edge treatments to create the unique look of the 80th ANNIVERSARY COLLECTION. This special limited edition is dedicated to enthusiasts who want to own a piece of cycling history. After all, our history has been written together with our fans.
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desiGned By Blair stelle
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a warm welcome to the third annual Campagnolo gran Fondo new York!
GFny may be the largest Gran Fondo in the world but more than anything, it is the most international Gran Fondo. many of you came from far away to take on new york. you are representing over 70 countries and 48 us states. on may 19 we encourage you to make new cycling friends. embrace the true Gran Fondo spirit and do your best, whether that means competing for the win, riding to pr or beating the cut-off time. latch onto whoever is riding your pace and embrace the new company. and then take a second to ask “where are you from?” whether the answer is “california”, “italia”, “svenska” or “Brasil,” it’s a once in a lifetime opportunity to share the same goal with riders from around the world. now you are truly readY to take on new York!
lidia and uli Fluhme
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RIDE GRAN FONDO NEW YORK ALL THE YEAR LONG CONCOR RACING
MANTRA RACING
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XSILITE MICROFEEL CARBON FIBER REINFORCED 278 ×134 mm 190 gr
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INDEX 8
How to tackle a Gran Fondo
10
Bicisport talks witH tejay Van Garderen
14
preserVe tHe inteGrity oF competition
16
Gran Fondo campaGnolo roma
18
wHat sHould an atHlete drink durinG exercise?
22
prestiGio
24
stretcHinG For “maximus” return
26
Back in tHe saddle
31
scHedule at a Glance
32
nyc Bike expo
35
campaGnolo Gran Fondo new york 2013 jersey By Biemme
37
colle Fauniera
39
course map
41
time sHeet
43
cateGories
44
rules
46
race morninG
49
directions By Bike
51
parkinG
57
directions By suBway
59
GeorGe wasHinGton BridGe
60
important
62
FinisH
64
FaQ
66
Gruppo sportiVo GFny
7
lidia Fluhme co-Founder Gran Fondo new york sport is not just a test of physical strength or endurance, but also of mental fortitude and strategy. i’ve been a competitive athlete since the age of 12 but even now i love the feeling of toeing the line and getting the opportunity to test and prove myself. and racing is the ultimate test. Great results are not achieved on race day. they are truly earned in the weeks and months of preparation before the day itself. my athletic goal is to be the best athlete i can be, given the other things happening in my professional and personal life.
How to tacklE a GraN FoNDo i’ve done over 100 endurance races (i stopped counting after 80 a few years ago). i’ve had some good races and some bad ones. after each race, i thought back to the things that i executed well and evaluated the things that needed improvement. i’ve made every mistake possible: undertraining, under eating, over eating, mechanical issues, starting out too fast, starting out too slow, having a cold, having food poisoning, being injured, not rested enough, too rested. each disappointing race taught me what i need to work on to improve my results. Below i outline some hard-learned lessons and principles that have guided me in performing my best over the past 10 years of endurance sport racing.
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1. raCe Your waY into shape similar to acing a test, no matter how gifted you are, you still have to open a book and read it to know the topic. in sport, you need to get out there to train to build your base, work on your speed and improve bike handling. i’m a huge believer of racing your way into shape. each spring we’re a bit rusty after taking some time off during the winter and the spring is a great way to sign up for some smaller, shorter races to get the speed and endurance back in the legs. 2. have training partners who are better than You a person who is new to endurance sport definitely needs guidance in form of a training program, heart rate monitor and friends who are experienced athletes who can give nutrition and bike skills advice to learn more about the sport. as your experience grows, you should find riders who push you to your limits and broaden your athletic pursuits. whether it’s the tuesday night group workout or a new type of race or distance, you will become a better athlete for getting out of your comfort zone. i’ve learned from my husband how to read peloton dynamics (like sprinting out of a curve), staying on a wheel, the importance of being at the front of a peloton, descending, knowing how to sprint to close a gap and to always have a wind jacket with me. i’m grateful to uli for taking me to italy to race a Gran Fondo. it’s simultaneously the biggest challenge and the most fun i’ve ever had on a bike. 3. proper nutrition on race morning, i fuel up on long-lasting energy like oatmeal and banana. i skip coffee because it makes me have to pee a lot, and i don’t want to be too dependent on toilets on race morning (i’ve never been at a race that had rows of toilets right next to my start corral and they had no lines). the start of a race provides me enough adrenaline to carry me through the initial 30-40 minutes.
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experiment with your sports nutrition during your training. Figure out how often you need to eat, what you need to eat and how much. Figure out what your stomach can tolerate and what your taste buds enjoy. not eating will make you bonk, and eating too much will weigh you down and draw blood from your legs to your stomach to digest the food. Focus on eating small amounts at frequent intervals to keep your fuel stores even throughout the day. if you begin to daydream about food (like a juicy hamburger or a plateful of pasta or a huge pizza slice with your favorite toppings) it means you are very close to bonking, so eat that banana or powerGel immediately. i generally start a Gran Fondo with a banana, a powerBar and 2 powerGels. i skip the early aid stations to save time. my first stop is when my bike bottle is empty, and i take a bit of time to also replenish my pockets with a powerBar and a banana from the station to get me through until my bottle is empty again. i stop 3-5 times per Gran Fondo, depending how long the course is and how hilly it is. at races like GF sportful, GF Fausto coppi and GF straducale (each 120+ miles with 15,000+ ft of elevation), i stop 5 times. 4. ladies, it’s good to have a loComotive For a woman, the best-case sce-
those are very different things. as you approach an aid station, your locomotive will ask you if you have everything you need or if you need to stop to refill. your locomotive 3 is probably an all-around better cyclist than you, which also means he descends better. if you feel confident, get on the wheel and let him determine your path of descent. if not, he will turn and see that you can’t keep up and he will wait for you so he can pull you once you reach the bottom of the descent.
nario is to have a male clubmate or friend, who rides exclusively for her. there are plenty of guys out there in the middle of the pack, who have no chance for or interest in any kind of glorious result, but it makes them proud and happy to help you have a great race. in an italian Gran Fondo, you don’t even need to know anyone. i’ve had guys become my locomotives at various points during most races. the difference between a guy you’re just riding behind and your locomotive is that the locomotive pushes you to your max, but when he hears that you are getting dropped, he turns to check, then slows down and waits for you. the locomotive guy is really there to help you. a leader in the group just happens to be a guy who is pulling the group.
5. make the best oF who is around You you don’t need to do a Gran Fondo with your training partners or clubmates. you can train with them, go to the race with 5 them, say good luck before getting into your respective start corrals, and agree on a location where to meet up at the finish to exchange your individual stories from the race. if someone gets a mechanical, or isn’t feeling great, or is feeling super strong, you all should just ride at your own pace and do your best. there is no point in having three people to wait around for one, or vice versa. a Gran Fondo provides you the luxury to always have people of your ability around you. use them to make your own perfect race. when uli and i race in italy, we give a kiss goodbye at the start line and don’t see each other again until i cross the finish line and neither of us knows any people we’re riding with. But we’re both challenged by riding with people that are at our respective ability levels.
6. enjoY everY moment Very often i ride my bike and i enjoy the scenery or have happy thoughts, and that can be a beautiful thing. But a race is different: roads are patrolled and having thousands more people out there on the same road gives a sense of safety in numbers. you can get this kind of freedom only at an event. i love racing because it allows me to push my limits that i rarely test in training. i feel a sense of freedom and excitement to go as hard as i can and see how long i can hold on. 7. ride Your own raCe a Gran Fondo can be translated to “Great challenge” or “personal challenge”. just like runners have marathons, cyclists have Gran Fondos. a Gran Fondo is a mass participation bike race of at least 80 and maximum 150 miles that provides individual chip timing and closed roads or police moderated traffic in order for riders not to have to stop at lights or stop signs. in a marathon, there are never groups of 5 or 10 people from the same club running together. people all run at a different pace. even if the pace is just 5 seconds per mile different, that still ends up being more than 2 minutes difference at the end of a marathon (over 105 miles, that difference is close to 9 minutes). you don’t see a marathon runner stopping every mile to wait for a friend. and you will not see a cyclist do that at a true Gran Fondo either. 8. train Your mind prepare mentally for the tough moments. what are you doing when your body and mind tell you to stop instead of riding up yet another hill? For me, it’s important to always be aware that if you pull over and stop, it means that your mind quit. i always check the results after a race to see how much faster the 2 or 3 girls ahead of me were. could i have done anything differently? could i have shaved off 1 or 2 minutes somewhere? did i consistently ride as hard as i could? do i feel any regrets? am i proud of my result? Because that’s the essence of “do your best”. i feel the greatest satisfaction when crossing the finish line and knowing that at all times i was giving my best, and that i never gave up. 9
000 - GFNY _Layout 1 17/04/13 11:39 Pagina 3
Let’s find out about the American who came fifth in the Tour in 2012, doing better than his captain Evans. He was born in the state of Washington. He grew up in Montana and Holland. He trains in Italy. He has been a pro since 2010. He loves time trials, never gives up on climbs. He got married at 23 He is the Americans’ hope after Armstrong
VAN GARDEREN
The USA see the light once more with Tejay...
His name is Tejay Van Garderen he is 24 years old and lives for cycling
the tour finished with the american in fifth place and his captain two places behind him, almost five minutes later. tejay tells his story and the conversation broadens, full of common memories from the tour de l’avenire in 2008, where he won a stage and we met each other. He was twenty years old and only a few people in america knew him, as because his father had dutch origins, after a few positive signs from the usa national u23 team, they sent him to the young rabobank team to learn the ropes and learn the language, taking him away from his adolescence that otherwise he would have spent in montana and colorado. at the end of 2009, he signed his first contract with Htc and his professional career sped up with a number of placements, like the second place at the tour of turkey in 2010 at 29” from Visconti and his third place at the dauphiné, behind Brajkovic
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and contador. then he got married, at 23 years old, to jessica philips: the american elite champion, who is ten years older than him and who follows him during his trips to europe. His freshly shaved face, his lively eyes and the woollen beret pulled down on his forehead make him look more like a fisherman, while his wide jeans and double tshirt, one over the other, make him the perfect american guy, who would look right on a skateboard and with headphones on his ears... - you chose a bike instead. How come? - my parents were looking for something to keep my competitive nature under control. i thought it was a good idea. my father had raced, i was already in the saddle at 12, but i only began to think of it as a career at the age of 17. - were you really that lively?
- i have always hated losing. i have a brother and a sister, william and cheney, and it was always a battle with them for every single thing, from going upstairs to the time we took to tie our shoelaces. Fortunately, they are less competitive than me, otherwise we would have needed a tamer... - your first bike? - i got it in 2000, a blue aluminum trek, from a colleague of my father’s. it was big, i had to keep the seat right down. you know, i’m made a little strangely... - what does that mean? - i have short legs, therefore i need a bike that is low and long. it is hard for me to find the right position, especially on a tt bike. with the 80 centimetres rule (the maximum distance allowed between the seat post and the extremity of the handlebar, editor’s note) i am
forced to be more compact. He smiles. He keeps his hands on his knees, very quiet. it is interesting to note his complete absence of gestures. - what is life as a rider like? - not at all easy. everyone wants to win. they make sacrifices, it is hard work. -But i admit that success that came so quickly helped to make things more bearable. - your hero as a child? -lance armstrong. i grew up watching his tours and i dreamt about becoming like him. this is why coming fifth in France, even after starting out to help evans, was so unexpected. But it’s not just about tours. i see some great races: Fourth in Valkenburg, in the elite men time trial Van Garderen’s path was a silent apprenticeship up to 2011. last year, on the other hand, wearing the Bmc jersey for the first time, the american rider put his nose to the
wind.. the american rider has put his nose to the wind. He ended in fifth place the tour, raced as a domestique for evans (who finished seventh). tejay won a stage in the usa pro cycling challenge, beating Vande Velde in the final sprint. He won silver medal at Valkenburg for the world championships and was fourth in the individual time trial, won by tony martin. -it wasn’t hard to stop to help cadel - sighs Van Garderen - it was worse watching him suffer and realising that i could do nothing for him. i would even have pushed him along. But that is when my tour began and it wasn’t that bad... on 12 july 2012, about ten minutes before five o’clock in the afternoon, lelangue’s voice over the radio started to tell him to slow down. there were still six kilometres to go to the finish at la toussuire, on a cool, sunny day in the alps, and tejay was secretly hoping to make a play for
the stage. the white jersey brought with it good omens and his legs were boiling. they were about to enter the heart of the race. His captain evans had gone on the attack on the croix de Fer dreaming about who knows what endeavour and was now rowing in the yellow jersey bunch. up front they were about to begin the accelerations, but just at the best moment, the order came from the team car to wait for cadel, who had fallen back and risked damaging his second place. evans shook his head, like when you receive a punch and can no longer see the light. Van Garderen started to set the pace. they would finish one and a half minutes behind the yellow jersey... six months have gone by. the season is behind us and the new one is full of hope.
enzo Vicennati
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PrEsErvE tHE INtEGrIty oF comPEtItIoN in late 2011, i contacted usada about performing doping control tests on Gran Fondo new york 2012 participants. i strongly believe that clean and fair racing is an integral aspect of competition. in april 2012, usada performed the out of competition doping control tests on behalf of Gran Fondo new york (which later all came back negative). these were followed up with tests in the finish area of Gran Fondo new york on may 20, 2012 immediately after cyclists crossed the finish line. a month after the race, usada informed us that out of the ten participants we tested on race day, two were using epo. some people make doping by amateurs sound harmless. they say that they don’t care if a competitor takes drugs because they race for themselves, for the sake of racing and being part of the fun. However, doping at an amateur level is rarely about that free pair of tires or even about the $100,000 worth of prizes we offered. cheating is about the athlete’s ego: going up on the podium and receiving social recognition. others warn of false positives, raise the issue of recreational drugs and doubt an age grouper knows everything he/she consumes. my response to those people is: 1) we only know about “false positives” courtesy of the lies of professional athletes. it’s a non-issue in reality. 2) if you want to race, don’t do recreational drugs. i hear people say that weed is not performance enhancing. But i’m also told that it can mitigate the stress during taper that comes with performance expectations. 3) read forums: today’s athletes are very informed on nutrition. everyone is and should be well aware what chemicals they ingest. tainted supplements? don’t use supplements. stuff that works
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is a ped, everything else just makes your pee glow and an industry happy. taking testosterone as an aging athlete is like injecting epo because you have a naturally low Hematocrit. By all means, if it makes you feel better, do what you want. But then don’t compete. there are plenty open roads to ride your bike. age group racing is just that: the body becomes weaker over time, that’s normal, and by competing against people of similar age you are competing with others who are in a similar physical condition. just because you’re 50 and want to feel like 30 does not mean you have a medical condition. and for the few that have a true condition, there is a tue. doping by amateurs isn’t harmless. it hurts everyone. Family, friends and teammates find out they’ve been lied to. an employer questions if a person who is capable of cheating in their hobby also lacks ethics in their job. the doping small business owner might lose customers. and the neighborhood kids who looked up to the rider now have the rug pulled from under them. last but not least: the athlete is putting his health and even life in jeopardy. many have already died from epo overdoses.
organizers who put on events that invite fierce competition have an obligation to do their part to provide fair racing conditions. a race needs rules, otherwise it becomes a free for all, the competition becomes a farce and consequently utterly pointless. it’s time that organizers of large competitive cycling events step up and perform doping controls among amateurs. the primary goal of age group testing is not catching the cheaters. it is about deterring dopers from competing at our events. it’s about making that 9pm doorbell ring uncomfortable for a doper. don’t let the few dopers take away our passion for healthy amateur competition. don’t let them set the bar higher and have you doubt your own achievement. ask the event director what he/she does against doping. support and help the event in their efforts. stay away from events that could afford controls but don’t do them and by that, essentially allow drugs. and let them know your choice. uli Fluhme ceo campagnolo Gran Fondo new york
THESE ARE OUR FUTURE
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RidE foR SmilES
Ride for Operation Smile and help create smiles for children in need Operation Smile provides free reconstructive surgery and comprehensive holistic care for children with clefts who have given up everything but hope. Children like Laura can one day bring their own life lessons to the classroom so other children, regardless of who they are, where they live and how they look, will have the opportunity to learn and smile. With a single surgery, Laura’s life has new meaning. 18 Together, we can change forever.
www.operationsmile.org/GranFondo
GraNFoNDo camPaGNolo roma by Uli Fluhme we’re moving forward in a slow stop and go. the lack of speed accentuates the humps of the smooth cobbles we’re riding over. shouting and laughter around. “occhio!” “a destra!” “ma dai!” i spot Fausto pinarello’s neon yellow helmet just ahead in the sea of identical event jerseys. i sneak past a couple of guys, briefly wondering how i’m ever going to find lidia again among everyone else. i manage to roll aside Fausto. “ciao!” He smirks. i can’t blame him, his domestique is five-time tour de France champ miguel indurain, no less, paving the way ahead of Fausto. i’ve never seen my teenage idol “Big mig” so chatty. He blabs and laughs away in a mix of spanish and italian, clearly having a great time. a long straight pops up in front of us that leads straight to the colloseum. meanwhile, the peloton comes to a complete standstill. rien ne va plus. stuck in between us are several cars of the organization, the Vittoria mechanics and police motos, all desperately (and fruitlessly) trying to keep the racers in check. For its inaugural edition in october 2012, Granfondo campagnolo roma drew a sold out field of 5,000 riders. never before has an amateur bike race been routed through the heart of ancient rome. the course features an initial three mile sightseeing loop at a controlled pace past rome’s architectural treasures. after that, racers are let free to shoot down Via
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appia antica, a cobblestone road that paves the way towards the beautiful hills outside the city. the temperatures are mild and perfect for racing and riding alike, just what you would want from this instant fall cycling classic. i try to tame the cobbles with stoic big ring plus slow cadence churning, arms on the top of the bar, trying to dampen the blows. compared to Flemish cobbles, the roman kind is rather manicured and perfectly manageable for any amateur cyclist. and yet, we all want to leave them behind as quickly as possible. i spot tom of sportograf on the motorbike with his cameraman sitting backwards to better capture the rider’s struggles. we shout and laugh while i keep pressing forward and the camera clicks away at rapid pace. once we hit the smooth tarmac, i slow down to a crawl to wait for lidia because we planned to ride together. we both haven’t been riding for a couple of months so we took the occasion to just flow together in the peloton. that said, you won’t find us on the medio distance soon at any Gran Fondo. we’re all about the “lungo”. why ride less? out in the hills, GF roma is all a Gran Fondo should be: group riding on the flats, pushing it on the climbs, quickly greeting old acquaintances along the way and only stopping at nutrition stops when we absolutely have to. just
because we’re out of shape doesn’t mean we pedal along, small ringing the car free roads. it’s a Gran Fondo after all and that means every rider is doing his/her best, grimacing for the spectators at the climbs. roughly five hours later, our minds still clinging to that amazing switchback descent in pure sunshine with rome hovering in the distance, we return to where we started in the heart of the eternal city: terme di caracalla. later, while eating our post race pasta on the benches in the sun, we share war stories with friends who have arrived earlier. everyone experienced the race a little differently but one sentiment is the same across the board: we will all be back on october 13, 2013. more information: Granfondo campagnolo roma is campagnolo Gran Fondo new york’s partner event. we both believe in providing the true italian Gran Fondo experience in and around the greatest cities in the world. it’s what we call “due citta, unica emozione” (“two cities, a unique emotion”). join Gruppo sportivo Gran Fondo new york this fall and travel from the new world to the old to experience Gran Fondo cycling at its best. you can find more information at granfondoroma.com and granfondony.com/gfroma. email roma at info@granfondoroma.com or us at roma@granfondony.com.
ManuelBottazzo.com
2012 EDITION 5,500 PARTICIPANTS OVERSUBSCRIBED BY 3,000 2013 EDITION PARTICIPATION CAPPED AT 7,500 RIDERS START AND FINISH IN THE HEART OF ANCIENT ROME A ROUTE FOR GLADIATORS 4 DAYS OF CYCLING AND EVENTS FROM THURSDAY THROUGH SUNDAY AT CIRCO MASSIMO ROADS CLOSED TO TRAFFIC ON THE DAY OF THE RACE TECHNICAL RACE JERSEY AS A FREE GIFT
ROME
FORI IMPERIALI OCTOBER 13, 2013
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What should an atHlEtE DrINk DurING EXErcIsE? TiMoThY dAvid noAkes
oakes: david n timothy Health profess ry discove rcise and sport e x e y f it o sor nivers at the u director science d n a n w o t h of cape researc c r m ct/ of the u ercise science ex unit for icine rts med o p s and
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introduCtion the idea that athletes should drink anything at all during exercise, especially marathon running, is of quite recent origin. in the early 1900s marathon runners were advised: “don’t get into the habit of drinking and eating in a marathon race; some prominent runners do, but it is not beneficial”. as recently as 1957, englishman jim peters, who set the world marathon record on four occasions, expressed a similar belief: “[in the
marathon race] there is no need to take any solid food at all and every effort should also be made to do without liquid, as the moment food or drink is taken, the body has to start dealing with its digestion, and in so doing some discomfort will almost invariably be felt”. But modern athletes are bombarded daily with a quite different message. they are advised that only if they stay “ahead of thirst” by drinking copiously to prevent “deadly dehydration” before, during and after competition, will they perform optimally in any competitive sport. ominously we are also warned that if we do not follow this advice we risk our health, perhaps our lives. But which message is correct? should athletes drink to “stay ahead of thirst”? or should they perhaps drink according to internal biological signals, in particular in response to the dictates of thirst as do all the rest of earth’s creatures? FaCtors promoting the idea that athletes need to drink “to staY ahead oF thirst” during exerCise. dr robert cade, a renal physician at the university of Florida, developed the world’s first commercially successful sports drink in 1965. annual turnover of his product grew rapidly to $217 million in 1985 and to $2.69 billion in 2003. the success of the product was dependent at least in part on skilled messaging promoting the importance of drinking to stay “ahead of thirst” during exercise. this spectacular growth was assisted by a novel theory developed by staff of the united states army research institute for environmental medicine (usariem), that us military forces would gain a tactical advantage if they increased their hourly fluid intakes to up to 1.8l/hr when exercising in hot environments. this unproven doctrine spread rapidly as usariem-trained scientists became the principal advisors to influential bodies like the american college of sports medicine (acsm). their natural bias was to promote high rates of fluid ingestion during exercise. the result was that athletes were advised to change their drinking behaviors from avoiding drinking (up to 1969) to drinking “as much as tolerable” during exercise (from 1987
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to 2007). Common Features oF the drinking guidelines developed between 1987 and 2007. the key drinking guidelines developed by the acsm between 1987 and 2007 promoted 4 core doctrines: First, the 1996 acsm position stand proposed that all the weight lost during exercise must be replaced if health is to be protected and performance is to be optimized. i have termed this the “zero % dehydration rule”. the commercial value of this ruling is obvious since it requires that all exercisers start drinking “as much as tolerable” the instant they begin any exercise. the “scientific” justification is the presumption that the sensations of thirst underestimate real fluid requirements before, during and after exercise. as a result, unless properly informed, human athletes will always drink too little, before, during and after exercise. second, that fluid ingestion alone can minimize the risk of serious exercise-related heat illness regardless of the circumstances in which the exercise is undertaken. third, that the fluid requirements of all athletes, big and small, fast and slow, are sufficiently similar that a single universal guideline is possible for all exercisers during all forms of exercise in all environmental conditions. and fourth, according to the 1996 position stand, athletes can safely ingest any volume of fluid at any rate both at rest and during exercise without any harmful consequences. But none of these ideas is evidence-based; that is, none is based on properly conducted, peerreviewed, scientific evidence that unequivocally proves these conclusions and excludes all other possible interpretations. in particular, it has never been shown that athletes who drink ad libitum and who therefore develop some degree of dehydration during competitive sport, are at an increased risk of avoidable health consequences. nor is it certain that all the weight lost during exercise must be replaced immediately. rather it appears that there may be a 1-2l fluid reserve within the body that can be safely replaced after, not during exercise. nor is there any evidence that athletes perform better during outof-doors competition if they drink 20
at these very high rates. nor does it seem likely that fluid ingestion alone will prevent serious heat illness in those conditions in which heatstroke is most likely to occur, specifically competitive exercise of short duration but high intensity in severe environmental conditions and in which significant levels of dehydration do not occur. Furthermore, sustained high rates (1200 –1800 ml/hr) of fluid ingestion either at rest or during exercise are neither sustainable by elite athletes nor safe for recreational athletes since they produce symptoms of intestinal distress including nausea, vomiting and on occasion, diarrhea, all due to progressive fluid overload leading, on occasion, to death. in contrast i have been unable to track a single published report in the past 40 years of exercise-related death or serious illness due solely to “dehydration”. the immediate consequence of advice to drink ahead of thirst was the development of a global epidemic of more than 2000 cases of exercise-associated hyponatraemia (eaH) including at least 12 deaths. in this condition the blood sodium concentration falls causing brain swelling leading to an altered level of consciousness, grand mal epileptic seizures, loss of consciousness and ultimately death from respiratory arrest. already by 1991 we had published irrefutable evidence that eaH is the result of abnormal fluid retention in athletes who drunk “ahead of thirst” usually during exercise lasting more than 4 hours. in time the acceptance of our findings led to the revised 2007 acsm position stand which now advises exercisers to drink to thirst but sufficient to prevent a > 2% loss of their starting body weight. evidenCe that drinking to thirst is the optimum method oF Fluid replaCement during exerCise. the proper experiments to justify the radical change in drinking advice after 1996 should have compared the effects of this new advice to what was then the accepted practice drinking either nothing or ad libitum. since this essential scientific step was shirked, a critical gap developed in the scientific literature. thus there are very few published scientific studies which properly compare the novel drinking approach - “drinking
to stay ahead of thirst” – to drinking according to the normal human biological controls, that is according to the dictates of thirst (ad libitum). However there are now enough to draw some conclusions. the most complete study yet published was performed by dr jonathan dugas and colleagues in our laboratories. they compared the effects of six different fluid replacement regimes on performance during an 80km (non weight bearing) cycling time trial: (i) no fluid; (ii) mouth washing without fluid ingestion; (iii) replacing 33% of fluid losses; (iv) ad libitum drinking replacing ~ 55% of fluid losses; (v) replacing 66% of fluid losses; and (vi) replacing 100% of fluid losses. there was no significant advantage of drinking more than ad libitum. However drinking less than ad libitum was associated with a 2% impairment of performance compared to drinking ad libitum or more. a more complete analysis all studies of ad libitum drinking during exercise has now shown that this method of drinking optimizes performance compared to drinking either more or less. the finding that “ad libitum” drinking during exercise is better than “drinking as much as tolerable” has one important intellectual consequence. it suggests that it is not the level of dehydration that determines the extent to which exercise performance is influenced by fluid ingestion during exercise. rather it may be that performance will be optimized regardless of the degree of dehydration that develops, provided the athlete avoids becoming thirsty. in other words, it is the development of thirst that impairs the exercise performance, not the extent of the weight loss. this explanation fits with our idea that the brain regulates the exercise performance to insure that exercise always terminates before there is a catastrophic biological failure. and that the brain uses unpleasant symptoms like fatigue (and thirst) to regulate the exercise performance. so the presence of thirst may be the way in which our brain tells us we need to modify our behaviour by drinking more if we wish to produce a peak performance. if correct, this would explain why it is possible for elite athletes to perform well whilst drinking sparingly during exercise, for the fastest marathon and ultra-marathon runners
to be amongst the most dehydrated runners in those races, and for athletes who have lost in excess of 10% of body weight to be amongst the top finishers in 226km ironman triathlons. drinking behaviours oF real athletes in real Competitions. if we wish to force all athletes to drink according to a singular doctrine, then perhaps we need first to determine what they actually do in real competitions. in a study published more than 2 decades ago we found that the majority of athletes drink about 500ml/hr and all lose some weight during exercise since they drink less than they sweat. this information influenced the evolution of the drinking guidelines that i developed for the international marathon medical directors association in 2003 and which promoted drinking according to the dictates of thirst and not in excess of about 800ml/hr. the advice contained in the most recent 2007 acsm guidelines now echoes those guidelines.
recently we analyzed the range of Bw changes that occur in athletes completing a 224km ironman triathlon. all entrants in this race received the same drinking advice – drink according to the dictates of thirst and not in excess of 800ml/hr. despite all receiving the same advice, body weight changes in athletes in that race ranged from a gain of 3% to a loss of -13% with the commonest weigh loss being -3%. even in a much shorter 42km marathon, body weight changes ranged from a gain of 5% to a loss of -9%. it is clear that the factors determining drinking behavior during competitive exercise are poorly understood. perhaps we should study this phenomenon more carefully before we produce dogmatic guidelines that conflict with common sense, the scientific evidence and even what athletes actually do during exercise and competition. ConClusion there is no published scientific evidence to show that drinking beyond
the dictates of thirst during exercise – that is drinking “to stay ahead of thirst” - produces a more beneficial outcome than does drinking according to the dictates of thirst. since the very best athletes often develop the largest body weight losses during competitive exercise, it is entirely possible that drinking sparingly during exercise is ergogenic whereas drinking more is likely to impair performance. However it is clear that ad libitum drinking cannot produce eaH or eaHe in predisposed individuals. whilst we await more studies which compare the relative biological effects of drinking either ad libitum or to “stay ahead of thirst”, those advising athletes can safely be assured that the balance of the current evidence supports the conclusion that drinking to thirst is the optimum drinking behaviour during exercise. reFerenCe. noakes td. waterlogged. the serious problem of overhydration in endurance sports. Human kinetics 2012.
Magreglio ITALY
Madanna del Ghisallo gap
Museo del Ciclismo Madonna del Ghisallo Story and passion for cycling www.museodelghisallo.it www.museodelghisallo.it info@museodelghisallo.it
PrEstIGIo campagnolo Gran Fondo new york is part of the 2013 prestigio series by cicloturismo/Bicisport. the prestigio is composed of the 10 largest and hardest Gran Fondo in italy, such as maratona dles dolomites and nove colli. a rider who completes at least seven prestigio races in one year earns bragging rights and great memories. we are looking forward to hosting even more italians at cGFny 2013 and encourage everyone else to do at least one other prestigio calendar event. you’re guaranteed to have a blast.
at the ligurian coast in mid February with thousands of italians showing off their brand new team kits. if that doesn’t get you amped, nothing will.
24 Feb gran Fondo internazionale laigueglia (laigueglia, savona)
01 maY dieCi Colli (bologna)
there is just no better way to kick off the racing season than lining up
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07 apr gran Fondo selle italia “via del sale” (Cervia, ravenna)
Gran Fondo Via del sale is situated in cervia, one of the cycling hotbeds of italy. with 3,500 riders, GF selle italia is hitting it big time in early spring. the parcours is as relentless as true Gran Fondisti like it.
the host city of Bologna is arguably one of the most beautiful cities in europe. Bologna is situated at the bottom of the apennines mountains
with the great po Valley to the other side, which provides ideal cycling conditions. dieci colli, “ten hills”, however, is entirely focused on the challenging up and down terrain of the apeninnes. 19 maY gran Fondo internazionale nove Colli (CesenatiCo, Forlì/Cesena)
the 43-year old nove colli is the Gran Fondo that started it all. it has
now grown to be like a huge cycling party coming together for a two day bazar style expo, followed by a race for 12,000 cyclists tackling three different routes. only the “lungo” counts towards earning your prestigio ranking. the “lungo” route hits all nine hills along its 125 miles with 10,000 feet of climbing. 19 maY Campagnolo gran Fondo new York (new York, usa)
6,000 riders from over 70 countries tackle 105 miles with 8,000ft of climbing starting in and finishing with the view of the world’s greatest city. campagnolo Gran Fondo new york is the first overseas event to ever be part of the prestigio series. in just its 3rd edition in 2013, the event has already become the world’s most international and among the world’s largest Gran Fondo. 16 jun sportFul dolomiti raCe (Feltre, belluno)
Billed as the “world’s Hardest Gran Fondo”, Gran Fondo sportful dolomiti is not for the faint of heart: 135 miles and 18,000 feet of climbing speak for themselves. are you tough enough?
30 jun maratona dles dolomites (alta badia, bolzano)
14 jul la pina CYCling marathon (treviso)
“maratona” is so important that it’s broadcasted live on national italian tV rai for six hours. the dolomites practically shut down for a day to accommodate the bike racers. the event receives over 30,000 lottery applications each year, and the lucky 8,000 selected riders can choose from three distances. But for the prestigio ranking, only the “lungo” counts.
la pinarello celebrates the legendary bike manufacturer of the same name with a celebration on wheels. cyclists from across the globe ride to remember the late andrea pinarello who embodied the spirit of amateur cycling. “la pina” is a summer event not to be missed.
30 jun Carnia ClassiC CrostiszonColan (tolmezzo, udine)
if you didn’t make the cut of the hopelessly sold out maratona, prestigio series has you covered with an alternate race on the same day: carnia classic. monte Zoncolan has become famous among Giro fans in the recent years for being the hardest climb ever. and former Giro boss angelo Zomegnan created a magnificent stage that also included the infamous crostis. after complaints by several team directors, the descent on gravel was made safer with the help of matrasses. unfortunately ultimately the pro teams had their way and the stage was cancelled. we think that’s just one more reason for a dedicated prestigio rider to head to carnia classic.
25 aug oetztaler rad marathon (solden, austria)
“oetzi” as the austrians call it, competes with GF sportful for the title of the “world’s toughest Gran Fondo.” 148 miles with 17,000 feet of climbing suggest it’s a tie. there’s only one way to find out: do them both. 01 sep gran Fondo sCott (piaCenza)
the Gran Fondo formerly known as GF colnago may have a new title sponsor in scott but it provides the same successful ingredients: a huge peloton full of riders hungry to compete again after the italian summer siesta. it’s an early fall classic. 15 sep gran Fondo la magniFiCa (Forlì)
think of an epic 140 miles with 17,000 feet of climbing, throw in cobbles and gravel roads and top it off with a velodrome finish. put it all in one Gran Fondo and you have “la magnifica”. only in its second year, la magnifica is a powerful new event that has all the tools to be an instant classic.
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strEtcHING For ‘maXImus’ rEturN heidi Broecking piriformis, and the piriformis has a nerve running through it, the sciatic nerve, maybe you’ve heard of it. when you sit (flexed at the hip and knee), you stretch the glutes (making them thinner) which removes padding (read: protection) from the area and that can expose the piriformis and sciatic nerve, making them vulnerable. applying pressure in that position could create self-induced sciatica. not good. that is why i use yoga tune up® therapy Balls and then only either laying down or at the wall. if you prefer rollers try to find a quality product that has a little give. Here is a self-massage move i call the Booty Buster:
mend having a teacher in the room with you to help assess your needs and get into that particular asana. instead, try the following awesome gluteal stretch. it also hits the piriformis, other external rotators and the outer hip. you do it on the floor, supine, which allows you to really work the pelvis.
• lay down on the floor • put your ytu therapy balls in the tote. let’s say we’re starting with the right side. • Bend the knees and place both feet on the floor. • Gently lift the hips and place the balls on the meaty part of your right glute, oriented vertically. • start to scroll the hips left to right. • as you reach the outside of the right hip, allow the right knee to drop out to side. lift the knee back up as you reset the balls back to center. • you can create further release in the glute by contracting while rolling. • you can do this for at least a minute up to three. • if you find spots that thunk, stop there. inhale, contract the glute, exhale and release. putting targeted pressure on the spot. like a massage therapist’s thumb. continue to scroll. repeat on the left. • Gently lift the hips, remove the balls and take a few breathes. • tenderness is fine, a little discomfort is fine, pain is not fine. if you feel like gravity is too much, go to the wall and try it there. you can control the pressure more easily.
• lay down on your back, put both feet on the floor. take a few breaths to get yourself centered. • cross your right ankle over your left knee. it should be resting just above your ankle so the joint isn’t torqued in any way. • Hands: reach the right hand/arm forward through the center of the triangle you just made with your right leg. left arm hand comes forward to interlace with the right either at the top of the left shin or at the back of the thigh. you can also use a strap in either hand if you can’t reach your leg. pull your left thigh towards your chest. • on inhale, let the abdomen rise towards your thigh. as you exhale, gently pull the thigh closer to the torso. do this at least 4 times. • when you get to the point where the thigh can go no further, take a few breathes there and really feel the stretch. • then, try to move your sacrum down to the floor. you are attempting to achieve a neutral lumbar curve here. when you do that, your thigh will move away from your chest. try not to let it. create opposing forces. • lastly, try move your right knee away from you, engaging the lateral thigh and outer hip. • of course, if at any point in the stretch you feel you have reached your limit, stop. you will have plenty of opportunities to layer on the additional movements.
stretching. there are a couple of yoga poses that you can do to stretch the glutes specifically. the most common would be pigeon. But it can be tough to get into, especially for a cyclist with already tight hips. it can be made easier with props but i would recom-
massaging the glutes will increase mobility in the muscle itself and its connective tissues. increased mobility promotes joint health, shortens recovery time and can vastly increase performance. so get off your behind and get to the stretching!
illustrations by Heidi Broecking, © 2012 Heidi Broecking Graphic design
the Gluteus maximus is the initiator of the pedal stroke in cycling. you probably already know this since it’s most likely still sore from your last ride. in order for your gluteus to work at peak performance it’s important to keep that musculature supple. Fifteen minutes of stretching and self-massage after every ride is an effective way to keep one of your primary cycling muscles happy. Quick anatomy lesson. the reason the muscle is called Gluteus maximus is because it is in fact, maximal, it is the largest muscle in the human body. why is it so big? our erect posture. Gm needs to be giant so it can hold up everything on top of it. in short, it helps keep us upright. it originates at the sacrum and posterior ilium, then inserts in two spots: the iliotibial (it) band and the gluteal tuberosity of the femur. what’s its job? Gluteus maximus works in multiple directions of movement. it extends the hip, externally rotates the femur, and its upper fibers abduct the thigh. in addition, it supports the torso and stabilizes the knee via the it band. Gluteus maximus is a multi tasker and looks good in a bathing suit. as related to cycling and the pedal stroke: Gluteus maximus initiates the pedal stroke. in order to move forward on the bike we make circles with the pedals. at the top of each circle we start to push down. that is extension of leg from the hip and the job of Gluteus maximus. now, think about when you’re climbing. where is all the effort if you are climbing seated? of course you’re trying to keep a smooth cadence but pushing down on the pedal is really where the work is. Gluteus maximus starts that power push. every...single... time...you...turn...the...pedal. let’s do the math. say you’re on a two-hour long ride and your average cadence is 80rpm (considering hills). that’s 80 pedal strokes per minute for 120 minutes. that is 9,600 times your glutes need to contract and release. no wonder your behind is sore. it would follow that it’s super important to stretch and massage your glutes post-ride. and i don’t mean the vague “hip openers” often suggested in stretching and yoga. you’ve got to target the belly of that muscle. Here’s a couple of things you can do. First, massage it. you can use a foam roller but i get a little nervous about this since most people will sit on the roller. most rollers are high density foam and quite hard and have very little ‘give’. the glutes are superficial to the 24
www.mavic.com
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Š Steve Thomas
RIDE BETTER
Back in the
saDDlE
Training and racing can leave your body in bits. here’s how to speed up your recovery to insure you’re ready for the next session.
w
e’ve all been there. you stayed at the front that little bit too long, took that last climb a touch too hard and went hell for leather on the ride home. and now you can’t walk. you creep into work like an oap, groan when you stand up and avoid stairs. while pain and suffering is all part of cycling’s rich tapestry, if it affects your ability the next time you get on the bike then something, somewhere, is wrong. we all know that increasing the frequency and intensity of riding is the way to improved performance, but surely there must be something we can do to offset the damage we do to ourselves? as it turns out there is – plenty in fact – but first of all let’s have a look at what you’ve done to yourself. whatever level you’re at, the day after (and the day after the day after) a hard training session or a long ride you’ll find your body doesn’t hold back on showing you how displeased it is with your efforts. ‘all exercise causes microscopic tears in the muscle,’ says dr chris easton, lecturer in clinical exercise physiology at the institute for clinical exercise and Health science, university of the west of scotland, ‘and cycling is no exception. the body responds to this with an inflammatory response after the initial muscle damage, resulting in pain,
swelling and heat.’ that’ll be why you can’t get out of your chair, then. it’s not just aches and pains you have to deal with: a long stretch in the saddle will have depleted energy stores and left your tanks empty. not only does this all need to be replaced, but the longer you leave it the less effective your body is at processing it and making sure it goes in the right place. then there’s the oxidative stress caused by an increase in free radicals floating around your body. ‘you continuously produce these molecules,’ says easton, ‘and while they do have some positive uses, for the most part they just attack the body’s cells, causing damage linked to delayed onset muscle soreness [doms], as well as premature cell ageing. normally they’re mopped up by vitamins a, e and c. However during exercise, production increases and the body is sometimes unable to cope.’ Finally, there’s dehydration, which can cause all sorts of health problems, as well as slow down recovery and cause cramping. and you thought you mainly suffered while on the bike. no pain, no gain ear not – with a few wellplaced recovery strategies you can reduce the amount of discomfort you feel and get back on the bike as quickly as possible. First of all, how to sort out those damaged muscles? protein can help hurry the repair process, knitting together the damaged fibers to make them stronger, but you have to be quick because the window
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presented by 26
for optimal protein uptake following exercise is up to 20 minutes after finishing, the time when your muscles require nutrients the most. don’t worry, though – you won’t have to wolf down a chicken breast the moment you unclip your feet. ‘you need to stop the breakdown of lean muscle and kickstart the tissue repairing process,’ says maya ranchordas, head of nutrition at sheffield Hallam university and nutritionist for rapha condor sharp. ‘something that’s rapidly absorbed and can be taken immediately after training, such as a pint of milk or dairy-based drink, is best. Follow this up with a balanced meal such as chicken breast, rice and mixed vegetables within 90 minutes and you’ll be providing the amino acids to help muscles recover, as well as restoring your depleted muscle glycogen.’ so the repair of your muscles is underway. now what do you do about the inflammation and pain caused by the damage? surprisingly, you may not want to do too much to reduce it. ‘received wisdom says that inflammation needs to be dealt with quickly, which is why you have things like ice baths and compression garments,’ says easton. ‘But don’t forget that inflammation is an important part of the muscle adaptation process and to reduce it may affect performance gains.’ the reason it’s painful is deliberate because it stops you going and damaging the muscle again, undoing all the good work you did initially. ‘it’s almost a self-preservation thing,’ easton adds. ‘while fast recovery strategies are essential if you’re a pro rider in a multi-stage race, the same methods may not always be sensible for one-off events. obvi-
27
ously you want to reduce some of the discomfort, but you also want to make sure you let your body get on with what it does best: looking after itself.’ Fluid motion ydration can also be an important factor in keeping your body functioning properly but, despite what certain drinks manufacturers may tell you, you don’t have to continuously drink a brightly coloured sports drink to make sure you’re performing well. ‘excessive fluid ingestion can be both impractical and dangerous,’ easton says. ‘there’s no need to replace above and beyond the fluid you’ve lost. if it’s been a hot session and you’ve sweated a lot, replenishment of those fluids is important – but there’s no reason why you can’t use thirst to judge how much you should drink. if you don’t feel thirsty at all, your body is telling you don’t need to ingest more fluid.’ ‘liquid replacement is a very easy thing to get right,’ says ranchordas. ‘simply weigh yourself before going on a 60-minute ride. don’t drink anything while you’re out and towel off any excess sweat when you get back. then weigh yourself again. each gram in weight you’ve lost equates to 1ml of fluid, so the figure you’re left with is how much fluid you need to replace for every hour of training.’ ‘during high-intensity exercise you’re working at an increased metabolic rate, so your muscles produce a lot of heat,’ says easton. ‘that means you’re likely to have a higher fluid loss during those sessions than an endurance one.’ especially if you’re in front of a sufferfest video.
h
pro plus o what of the pro experience? ian Goodhew, coach for team iG sigma sport, says, ‘realistically, in a stage race the best you can hope for is partial recovery, so with our riders we factor that into the training to help their bodies cope with it.’ of course, when you ride with the pros you enjoy the benefits of having a team of people there to help you, including nutritionists and masseurs. ‘eating strategically during and after the ride can help recovery,’ says ranchordas. ‘if they’re riding for longer than three hours or racing, i make sure our guys get around 90g of carbohydrate in a 2:1 ratio of glucose and fructose. this will prolong their performance and preserve their muscle glycogen. plus there is also evidence that taking on carbs during long rides reduces muscle damage and protects the immune system. they’ll get this through a mixture of bananas, gels, bars and drinks. as i said, their post-training nutrition will include a dairy-based drink straight after and a meal within 90 minutes, although i recommend they also consume some slow-release casein protein such as cottage cheese about 30 minutes before bed so their muscles are still being fed as they sleep.’ the popular image of all pro sportsmen jumping straight into an ice bath after competing is not an accurate one, either. ‘well, you can’t be carting a tub full of ice around for every rider,’ says nick wolfenden, soigneur for team iG sigma sport. ‘For us, a decent massage does the trick. what it aims to do is to move blood around, flushing lactic acid out of the muscles and bringing in new
s
presented by 28
nutrients to aid with repair.’ while not everyone has a pair of healing hands around to reanimate tired legs and ease a stiff back, there’s a lot to be said for a bit of diy. ‘a lot of the riders use foam rollers,’ says wolfenden. ‘they’re really good and basically you can do anything with them. compression gear is also very popular, although i’m not too sure about the science behind it. if it helps the riders mentally with their recovery, i’m all for it.’ also, adding a bit of recovery promotion at the end of a ride can significantly improve your chances of walking properly the day after, too. ‘when you’ve finished your session, drop into a very low gear so your cadence is around 120rpm,’ Goodhew says. ‘do that for 15 minutes to get your blood pumping, and then as soon as you get in, lie down with your feet higher than your head for 10 minutes to get the blood moving around your entire body.’ the post-ride pie and a pint may now have lost its appeal, but there is good news: you have an excuse to get yourself some extra shut-eye. ‘sleep is the number one recovery tool,’ says Goodhew. ‘recovery is about compensating for having overloaded your system. if you don’t allow for the recovery, you don’t get the benefit from the work you’ve done. so train harder and recover more often. when you rest is when you get stronger because your body is rebuilding itself after you ripped it to bits out on the road.’
Wesley Doyle is former fitness editor of Men’s Health and an exponent of the ‘train hard, sleep harder’ school of recovery.
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5
sChedule
at a glanCe
FridaY, maY 17 11 AM 8 PM
nyc Bike expo, penn plaza pavilion in midtown manhattan at 33rd street and 7th avenue, across from penn station and msG (401 seventh avenue)
sundaY, maY 19 5 AM
6:15 AM 11 AM 8 PM
mandatory packet pickup for campagnolo Gran Fondo new york, same location
saturdaY, maY 18 11 AM6 PM
nyc Bike expo, penn plaza pavilion in midtown manhattan at 33rd street and 7th avenue, across from penn station and msG (401 seventh avenue)
mandatory packet pickup for campagnolo Gran Fondo new york, same location
closing of start area on lower level of George washington Bridge
7 AM
start of campagnolo Gran Fondo new york
11 AM
start of festivities in weehawken at the finish area
12 PM
First ferry departs weehawken to manhattan
2 PM
Ferries depart every 10 minutes
3 PM
start of award ceremonies in weehawken, nj at ny waterway ferry terminal parking lot
5:30 PM 11 AM 8 PM
opening of start area on lower level of George washington Bridge (civil twilight 5:02am, sunrise 5:34am)
7 PM 7:10 PM
course closes, Finish line closes end of festivities last ferry departs from weehawken
31
paCket piCkup and nYC bike expo nYC bike expo is the location for race number, timing chip, wristband, jersey and goodie bag pickup. advance pickup of your race materials is mandatory. packet pickup can only be done in person. please note that there is no registration or packet pickup on sunday. your friends and family can join you at the expo. the expo is free admission and open to the public. www.nycbikeexpo.com getting Your raCe paCket your materials are organized by your race number. at the entrance,
32
check the board for your assigned number. sign in on the pro-style sign-in wall. next, sign the campagnolo Gran Fondo new york waiver. in return for the signed waiver you get your registration materials and the wristband that allows you access onto the course and also serves as your meal ticket. after that, you can proceed to pick up your registration materials. you will receive your bike number plate (with attached timing chip), a jersey bib number, your jersey in the size you ordered, your ”Fauniera” bike tool bag, a bottle of GFny wine by t. edward wines, your elite bike bottle, a GFny Headgear, the race poster and this GFny magazine in print. if the jersey you ordered doesn’t fit you, the jersey exchange booth car-
ries a few spare jerseys. the jerseys are supposed to fit tight. during packet pickup, checking in will be done electronically, so there is no need to bring a printed confirmation. simply bring a passport or driver license or another government- issued i.d. for identification purposes. dates & hours Friday, may 17: 11am-8pm saturday, may 18: 11am-8pm nYC bike expo nYC bike expo brings two days of all things road cycling to nyc. 60 vendors showcase, sample and sell their products and services. check
out www.nycbikeexpo.com for more information. admission is free and open to the public.
heart of manhattan. it has very convenient access to public transportation (trains, subways and buses).
dates & hours Friday, may 17: 11am-8pm saturday, may 18: 11am-6pm
bY bike Free, secure, indoor bike parking is available. Bring your bike through the double doors at the 7th avenue entrance. you will be able to check your bike in with security staff.
loCation 401 seventh avenue (southeast corner of 33rd street and 7th avenue) nYC bike expo is situated in the
bY Car/parking • edison park Fast #250 451 ninth ave, btw 35th & 36th st
212-502-4885 • edison park Fast #8 245 west 28th st btw 7th & 8th ave 212-695-4221 subwaY / train 1, 2, 3 trains to 34th street a, c, e trains to 34th street B, d, F, m trains to 34th street n, Q, r trains to 34th street nj path trains to 33rd street lirr trains to penn station amtrak trains to penn station nj transit trains to penn station
33
34 14
LogicaSport
motto in the collar: be readY to take on new York
race cut to avoid flapping when riding
stretch panels at the side for a personalized fit
Full zip for temperature regulation and putting it on with ease
eco pockets on both sides for powerBar and powerGel wrappers
the “a” is in honor of andrea pinarello
items to note
• light colored fabrics stain easily, avoid contact with grime, bananas and other items that may stain light colored fabrics. to prevent banana stains, rinse your jersey with water and soap immediately after use. • the jersey pockets are not meant to be a suitcase. the cGFny jerseys are made with hi-tech Biemme coolmax fabric, which is thin, light, breathable and wicks moisture away. it’s ideal for cycling in the summer heat, but it also means that if your pockets are overloaded, there will be strain on the stitching along the pockets. to get the longest wear out of your jersey, don’t overload your pockets.
soft arm bands for comfort
GFny is part of the prestigio series alongside the 9 most important Gran Fondos 35
Test yourself on the roads of the Giro d'Italia and watch the Tour de France.
Granfondo La Fausto Coppi Selle San Marco is where the legendary cycling happens.
/////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////
collE FauNIEra
many say that italian Gran Fondo racing culminates every year in a four-week window from roughly early june to early july. it’s hard to argue because that’s when the races hit the high mountain passes. passes so high that trees don’t grow on them. these barren landscapes leave the cyclist more exposed than ever to weather extremities, often including hail and even snowstorms. maratona dles dolomites, Granfondo Giordana, Granfondo sportful: names that are burned into the mind of any self-respecting cyclist. their mountain passes render spring races to mere preparation exercises for what’s lying ahead. those very same roads formed hundreds of pro racers during a century of Giro d’italia and provide amateur cyclists their personal nirvana. one of the most beautiful and challenging Gran Fondos is “la Fausto coppi selle san marco” in italy’s piemonte region at the beginning of july. with its 200km (125mile) course and 4,500m (15,000ft) of climbing it requires thorough physical preparation and mental readiness. while other mountainous Gran Fondos may stretch the climbing out across four or more passes, GF coppi really only has two of them: colle sampeyre and colle Fauniera. neither of them has any significant importance for traffic. Both are in fact paved goat trails that connect three valleys. and that’s exactly
where their secret beauty lies. Both climbs are 30km long climbs at an average of 7% with sections of up to 12%. Both begin deep down in thick forest and climb their way up through tiny mountain villages and into barren, moonlike, deserted landscapes, only to drop spectacularly back down into civilization on the other side. there are a few short steep sections with inclines in excess of 20% so be ready to get out of the saddle. now in its 26th year, the organization of the route, police traffic control and passionate fans make this event really special. GF coppi is the ideal vacation Gran Fondo for active cycling fans. the race is not only situated an arm’s length away from the French border and tour de France climbs such as
col de la Bonnette, col d’izoard or col du Vars. it’s also held during the tour, which makes it ideal to combine racing this spectacular Gran Fondo with spectating the tour de France. the charming historic town of cuneo hosts a festival in the town square with music, the GF coppi expo and local cuisine. we’ve named this year’s GFny gear bag after the key climb of GF coppi, colle Fauniera. this mountain pass is also called “colle dei morti”, “pass of the dead” but it’s such a stunning beauty that most refrain from using its dark name. pack your key bike tools in the GFny “Fauniera” bag and head over to italy. we’ll see you in cuneo this july 7. for more information, visit: www.faustocoppi.net
gear bag “Fauniera”
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The World’s lightest helmet
Proud sPonsor of GfnY
238
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coursE maP
Haverstraw
Ramapo
FINISH
105
97
88
80
68
Nyack
FORT LEE END OF TIMING
WEST NYACK
554
RAMAPO
824
COLLE ANDREA PINARELLO
695
63
COLLE FORMAGGIO
423
61
56
MONTAGNA DELL'ORSO
46
HAVERSTRAW
30
23
17
13
2
300
372
PIERMONT
554
1254
MAY 19, 2013
West Nyack
Course proFile Palisades Interstate Park
CAUTION ROUGH ROAD
END OF TIMING Fort Lee
START NEUTRALIZED NOT TIMED
George Washington Bridge (NYC)
FINISH Weehawken
39
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29
timesheet (distance) Landmarks start George washington Bridge Henry Hudson drive nj-ny-stateline piermont – nutrition station 1 nyack rockland lake Haverstraw – nutrition station 2 stony point start climb montagna dell’orso Finish climb Bear mountain – nutrition station 3 mott Farm road start climb colle andrea pinarello Finish climb start climb colle Formaggio Finish climb pomona – nutrition station 4 south mountain road strawtown road west nyack – nutrition station 5 sparkill Henry Hudson drive Fort lee – timing Finish Fort lee – nutrition station 6 Finish weehawken
km
Miles
25mph
20mph
15mph
10mph
0 4 23
0 2.5 14
7:00 7:05 7:35
7:00 7:10 7:40
7:00 7:10 7:55
7:00 7:15 8:20
27 31 38.5
17 19 24
7:40 7:45 7:55
7:45 7:55 8:15
8:10 8:20 8:40
8:40 8:50 9:25
48 51
30 32
8:10 8:15
8:30 8:35
9:00 9:05
10:00 10:10
64 71
40 44
8:40 8:55
9:00 9:25
9:40 10:10
11:00 11:40
71 87
44 54
8:55 9:10
9:25 9:45
10:10 10:40
11:40 12:30
95 98
59 61
9:20 9:25
10:00 10:05
11:00 11:10
1:00 1:10
100 103
62 64
9:30 9:35
10:10 10:15
11:15 11:20
1:15 1:30
109 113 120
68 70 75
9:45 9:50 10:00
10:25 10:30 10:40
11:30 11:40 12:00
1:50 2:00 2:30
129 137 145
80 85 90
10:10 10:20 10:45
11:00 11:15 11:30
12:20 12:40 1:00
3:00 3:30 4:00
156
97
10:50
11:50
1:30
4:40
156 169
97 105
10:50 11:10
11:50 12:15
1:30 2:00
4:40 5:30 41
V
42
gno, 37 Via Oltre A i) IT A L IA ro g li a n o (V B 36070 66 445/94.73. Tel: 0039.0 .76.86 94 5/ 44 .0 Fax: 0039 port.com e@biemmes commercial m mesport.co www.biem
Da
Design4team
Y Design GFN
Des
No
Agent
Categories Champions AB12 Mod.jerseY
Change 2
Colors 04
Design4te
CE 2 stibilità RA e v winners of age groups, team, Nero
am No
Verde Fluo
P802
Grigio P4
41
him&her teams and overall receive the champions jersey.
Grigio P4
30
rti
Fianchi ape
individual Competition
Folder Es
tero
the age groups are: Designer 18-39 male/female Martina 40-44 m/f 45-49 m/f 50-54 m/f 55-59 m/f 60-64 m/f 65+f 65-69 m 70-74 m 75+ m
Mod. vestibilitàAB12 RACE 2 Fianchi ap
erti
uzione. essi in prod verranno m n no i at m fir zzetti non ermarlo. I bo gno per confcomunicati. se di to es Firmate qu eventuali errori non r s. richiesta. ndano alla V ogni responsabilità pe po is rr co ri lo da co i va e lle te so rit e si le sc che i loghi, e irreversibile. Biemm Finisher medal va tentamente Verificate ata del bozzetto è definiti m er nf La co
every finisher receives a campagnolo Gran Fondo new york finisher medal.
him&her CategorY
a female and male rider have to
o per conf ermarlo. Icross all check points and the finish rrori non co bo municati. zzetti non firmati no n veseconds line within thirty rranno mes of each si in oduz ne. other. Because it’s tough toprfi ndiotwo
riders of the same ability and fitness, pushing, pulling, dragging, encouraging, shouting and any other means of working together is allowed. the Him&Her team competion consists of two age categories: sub-90 and 90+ years old combined. members of a Him&Her team are not eligible for individual age group prizes because rider assistance among team members in this category is permitted.
signature
team Competition
individuals can register as members of a team to take part in the GFny team competition. • the four fastest times from a team will be added and ranked to determine the fastest team. • all team member splits are totaled and ranked. • the podium 4-person teams will be awarded prizes. • all members of a cycling team are eligible for individual age group prizes. 43
3
3rd annual
international on maY 19, 2013
1. campagnolo Gran Fondo new york (“GFny�) is a bike ride where riders are individually timed. 2. entry 2.1. the entry to GFny is open to riders aged 18 or older. registration is done online at www.granfondony.com. online entry closes at 7,000 riders or on may 12, whichever comes first. after that, any available entries will be sold at nyc Bike expo on may 17 and 18. GFny has the sole discretion over entry numbers and cut off dates. 2.2. riders who have been banned by a federation for a doping violation will be refused. 2.3. cyclists who held a professional license (uci) within the last five years can join the ride but are not allowed to compete. if such cyclist joins the ride, he/she has to stay out of the way of competing riders. 2.4. each rider has to ensure that his/ her health condition is sufficient for the event. 2.5. each rider is responsible for having sufficient insurance coverage. GFny may offer additional insurance at its sole discretion. 2.6. entries are not refundable, transferrable or deferrable. no rider shall be entitled to an entry fee refund in case of disqualification. 2.7. GFny reserves the right, in its sole and complete discretion, to deny entry, revoke the entry application of any applicant at any time, and/or to disqualify any individual from the event. 3. equipment 3.1. Bike: any technically serviceable roadworthy bicycle is permitted. the following are not permitted for safety reasons: prone bicycles, recumbent bikes and bicycles with chair seating (except for challenged athletes), penny farthings or mono cycles. unsafe bikes
44
can be banned at any time during the event. 3.2. triathlon handlebars are permitted iF the rider keeps both hands at the brake levers while riding within 10 meters of another rider. a violation can lead to immediate disqualification. triathlon bikes are not permitted in the racer or Vip corral. 3.3. Helmets must be worn by all riders at all times and have to be securely fastened with a chinstrap at all times while riding. 3.4. jersey: the official event jersey of the respective year must be worn at all times. no exceptions. 3.5. Bike number: the number plate with the chip timing straps on the back must be attached to the handlebar and be clearly visible from the front at all times. any alteration of the number can lead to disqualification or the timing chips may not work properly. 3.6. jersey number: the jersey number must be worn on the jersey pockets, attached by safety pins. any wrong positioning or alteration of the number can lead to disqualification. 3.7. wrist band: the wrist band must be worn at all times during the event. 3.8. Headphones are not allowed. 4. start 4.1. the start is at 7am on George washington Bridge, lower level, outbound lanes. entry to the start area is only from the designated ramp on the nyc side of the bridge. riders without their GFny jerseys, bike number, jersey number, helmet and wristband at the checkpoint will be refused access to the start area. 4.2. the starting corrals close at 6.30am. if a rider is late, he/she will not be able to cross George washington Bridge on the road or be eligible for competition. 4.3. start order:
1. lista rossa: returning champions from the previous year (overall, age groups, teams), Vip 2. competitive corrals 2.1 licensed racers in several corrals according to their ranking. minimum requirement: cat 1-4 men, cat 1-3 women, cat 1-3 masters men, cat 1-2 masters women and their international equivalent. GFny reserves the right to exclude low categories if there are too many requests. race corral requests will not be honored after april 15, 2013. 2.2 top 10% of each age group of the two previous years editions. 3. General GF riders according to their age group (younger to older) 4. challenged athletes with handcycles. 5. riders have to start in their designated corral. riders are allowed to start in a corral further back than their designated corral. if a rider attempts to get in a corral further ahead than allocated he/she will be disqualified. 5. Competition 5.1. the first 20 or so riders (overall) are ranked by order of arrival. the exact number will be determined by the jury depending on the size of the first group(s). all other riders are ranked by time. only riders who complete the full GFny course are eligible for competition ranking and prizes. 5.2. categories: 1. overall m/f 2. 18-39 m/f 3. 40-44 m/f 4. 45-49 m/f 5. 50-54 m/f 6. 55-59 m/f 7. 60-64 m/f 8. 65+ f 9. 65-69 m 10. 70-74
m 11. 75+ m 12. under 90 him&her: times of a mixed gender team added. riders have to be within 30 seconds at each checkpoint. outside assistance between teammates is permitted and encouraged. 13. 90 and over him&her: times of a mixed gender team added. riders have to be within 30 seconds at each checkpoint. outside assistance between teammates is permitted and encouraged. 14. team of four (any gender): times of the fastest four riders of a team added. 5.3. prizes will be awarded to the top three in each category. distribution of the prizes is at the sole discretion of GFny. prizes not picked up at the awards will be distributed to other riders. 5.4. all protests concerning the order of finish shall be examined and resolved by the chief judge, whose decision is final and without appeal. it is the rider’s responsibility to familiarize himself/herself with the rules of the event and the course before the start. taking alternate routes or cutting the course short leads to disqualification from the current competition and to a ban at future GFny. 6. abuse 6.1. no rider may be disrespectful toward race directors, officials, staff, riders, volunteers or spectators. 6.2. no rider may use foul or abusive language or conduct during GFny. 6.3. no rider may assault (an unlawful attempt, coupled with the present ability, to commit a violent injury on the person of another) or do battery (any willful and unlawful use of force or violence upon the person of another)
to anyone connected with GFny (including but not limited to riders, spectators, public officials, volunteers, staff, etc.). 6.4. any of the above will lead to disqualification and a lifelong ban of Gran Fondo new york inc. events. 7. Conduct 7.1. cyclists have to obey all laws of the road including traffic lights and stop signs. Violators may be ticketed by local law enforcement and/or disqualified and removed from the event. 7.2. no rider may make an abrupt motion so as to interfere with the forward progress of another rider, either intentionally or by accident. 7.3. any rider who appears to present a danger to the other riders may be disqualified by GFny either before, during, or after the event. 7.4. pushing or pulling or any other physical assistance among riders is prohibited in all categories except the Him&Her categories where pushing or pulling is encouraged. devices of any sort to pull or push are not allowed. 7.5. team cars or personal support cars are not allowed. 7.6. any of the above can lead to disqualification and a lifelong ban of Gran Fondo new york. 8. environment GFny is committed to protecting the environment. any discarding of trash or food outside the designated trash receptacles at the aid stations or “eco zones� is prohibited and can lead to disqualification and a lifelong ban at Gran Fondo new york. any urinating in public is prohibited and can lead to disqualification and a lifelong ban at
Gran Fondo new york. 9. performance enhancing drugs 9.1 GFny is committed to a drug free sport. performance enhancing drugs (ped) are prohibited in preparation for and during GFny. GFny reserves the right to enforce doping controls before, during and after the event. 9.2 any violation of world anti doping association (wada) rules will lead to disqualification, reclaim of prizes and a lifelong ban at Gran Fondo new york, inc. events. GFny shares positive doping controls with other event organizations as well as the public at large. 9.3 if a rider declines to be tested, he/ she will be banned. 9.4 a rider who tests positive at GFny will have to reimburse the cost of the doping control. Furthermore, such rider has to reimburse GFny for any damages to its reputation that are a consequence of his/her positive doping control. if the rider is part of a team participating at GFny, the team can be held liable for this damage. GFny participants are highly encouraged to stay informed about peds and ped testing. GFny recommends the usada athlete Handbook. 10. acceptance of risk all those who ride and compete under these rules do so at their own risk. no liability shall attach to GFny or any of its officials with respect to any loss or injury sustained or caused by anyone competing or riding in GFny. 11. rule Changes rules can be altered if deemed necessary at sole discretion of GFny.
45
racE morNING pants. any other GFny jersey or any other jersey are not permitted. the start area opens at 5am. do not arrive later than 5.30am. it will take time to get everyone on the bridge. access to the bridge closes at 6.15am. if you arrive after 6.15am, you will have to take the bike path across the bridge and you won’t be in the results.
no jersey, no start!
make sure to eat breakfast in the morning. Bring your id, cash, credit card and cell phone with you. Fill up both your water bottles and stow some food in your jersey pockets. there is no food or drink station at the start line. the green GFny 2013 jersey by Biemme that you received at the expo is mandatory attire for campagnolo Gran Fondo new york partici-
no wristband, no start!
make sure you have your GFny wristband on. it is your all access pass to the GFny start on the bridge, timed climbs, aid stations, colavita pasta party and bike & bag check at the finish.
put the bike number sticker on your bike where it will be protected and stay on your bike for the entire day.
bag drop You can only check-in the clear plastic bag provided by gFnY at nYC bike expo. the size of the bag
made with
VitaOleféra™
Vitamins A, C & E, Antioxidants, and Omega 6 and Omega 9 oils.
is 15”x18” (38cm x 46cm). putting a bag into the bag will not be permitted. you can only put single items in the bag. make sure that your bag is closed properly, the bag check number is attached well and the number is clearly visible. Bag drop is at the entry to the George washington Bridge. as soon as you start riding onto the ramp, there will be trucks waiting to collect your bags. don’t leave any valuables in the bag because GFny is not responsible for any wet, lost or stolen items. everything must be picked up at the finish before 7pm or it will be donated to the salvation army. Because GFny starts on the George washington Bridge, only limited setup is permitted. there will be portapotties, bag check and maVic mechanics before you get on the bridge. strict security measures permit only registered GFny participants to access the start corrals. littering (throwing your garbage on
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the ground) is strictly prohibited anywhere on the course. littering at GFny leads to automatic disqualification. on the bridge, any garbage that you throw on the road will end up polluting the Hudson river. throwing your garbage anywhere on the roads leaves a negative imprint of the event on the communities, and your litter can prevent the event from utilizing the beautiful roads you will ride on during the race in the years to come. use your jersey’s eco pockets at the side (that’s what they are there for) to put your garbage in, and discard the garbage in a trash receptacle at an eco Zone at the aid stations or at the finish area. Bike access to the start line is from riverside drive and 165th street. ride northbound and keep right at all times. the start corrals are numbered by 500s. the road is three lanes wide. two lanes will serve as the corral staging area. one lane serves as the travel lane for emergency vehicles and getting to your corral. the corrals are divided by age groups. if your friends are in your age group, you will be in the same starting corral. However, if you are different ages, you can still start the event together. if you are allocated to different start corrals, the person with the lower bib number can move to a corral with higher numbers, the person with the higher bib number cannot move forward. the event will start promptly at 7am, rain or shine. we begin the breakdown of the area immediately after the last rider leaves to reopen the roadway for cars. if you arrive after 6.15am, you must ride your bike across the GwB on the upper level bike path to cross the Hudson river. that can be accessed from Fort washington avenue and 177th street. at 177th st, turn left (heading west). at cabrini Blvd, turn right (heading north). Go one block. Get on the side walk on the left, the bike path access is half a block down. You will not be in the final results.
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From manhattan by bike ////////////////////////////////////////////////////////////////////////
direCtions:
West side highWay bike path Bike northbound along the west side Highway bike path, make a right at 158th st. (there is a metal swinging gate there). you will ride under an overpass, then you’ll see a traffic light. at the light, make a left go up a slight incline. you’ll then come to a stop sign (sign says 158th st), and make a right at the stop sign. make the first left turn you can, a 120° left turn onto riverside drive. ride straight on riverside drive to access the start corrals. check out the map below.
oVerpass
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TOSCANA
22-29 September Follow us on:
www.toscana2013.it and on social networks
Provincia di Prato
Provincia di Pistoia
Comune di Montecatini
CittĂ di Fiesole
driVing & bike options drop oFF & piCk up areas ////////////////////////////////////////////////////////////////////////
p1
park direCtlY at the Finish area in weehawken, nj
to start ride your bike 6.1miles/10km along port imperial Blvd /river road to Hudson terrace & Bruce reynolds Blvd in Fort lee, nj. ride your bike across the GwB bike path to nyc (enter the bike path at Hudson terrace just before the overpass (50ft past Bruce reynolds Blvd make a right). off the bridge path, proceed to Fort washington avenue or Haven avenue to 165th street. make a right onto 165th street and ride down the hill to riverside drive. make a right onto riverside drive and ride northbound on riverside drive to access the start corrals. Bear right at all times. see p4 for bike route maps.
p2
park in nYC near the 39th street FerrY terminal
to start a) Bike from your garage northbound for 6.2miles/10km along the west side Highway bike path, make a right to get off the bike path at 158th st (there is a metal swinging gate there). you will ride under an overpass, then you’ll see a traffic light. at the light, make a left go up a slight incline. you’ll then come to a stop sign (sign says 158th st), and make a right at the stop sign. make the first left turn you can, a 120° left turn onto riverside drive. ride straight on riverside drive to access the start corrals. Bear right at all times. see From manhattan By Bike for bike route map. b) take the subway a,c and 1 lines from 42nd street to 168th street. From 168th st subway station, ride south along Fort washington avenue to 165th street. make a right onto 165th street and ride down the hill to riverside drive. make a right onto riverside drive and ride northbound on riverside drive to access the start corrals. Bear right at all times. see By subway & Bike for bike route map.
p4
aFter the Finish
p3
ride 500ft to the adjacent parking lot.
start
parking FaCilities park at the ny waterway’s 24-hour parking facilities, in the southern lot (it can accommodate over 1000 vehicles), parking fee is $10/day. weehawken terminal details and driving directions: http://www.nywaterway.com/portimperialweehawkenterminal.aspx
there are Four parking options, depending iF you’d like to park in nyC
Finish p1
or in nJ.
p2
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TOSCANA
Founded in New York in 1887, The Italy-America Chamber of Commerce (IACC) is an independent, private, not-for-profit US Corporation devoted to fostering trade, tourism, investments and economic cooperation between Italy and the United States. The Chamber is a founding member of the European American Chamber of Commerce for the U.S. (EACC), is affiliated with the Chamber of Commerce of the United States of America (U.S. Chamber) and with Assocamerestero, the association of the Italian Chambers of Commerce abroad which represents more than 70 Chambers all over the world. The rapidly changing global economy requires an extra edge in order to remain competitive. The IACC, through its membership network and the affiliation with Assocamerestero, the EACC, and the U.S. Chamber provides its members with the right business contacts and global reach. The Chamber brings together individual entrepreneurs, as well as businesses advancing the interests of its members through contact and interaction with government agencies, trade associations and international organizations both in the United States and in Italy. One of the Chamber’s roles is to provide assistance and training for future generations of managers and entrepreneurs. This is attained through the
22-29 September
Young Executive Committee’s activities and also through the IACC J-1 Visa Exchange visitor program.
Follow us on:
Today, more than ever before, women are playing a central role in the American and Italian economies. Consequently, the Chamber has created the IACC Women Forum (IACC/WF) with the mission to advance leadership across careers and cultures by connecting the most preeminent business women of significant and diverse achievement. The IACC/WF brings together business women to exchange ideas, to learn and inspire, and to promote better leadership for a changing world. The IACC/WF is committed to bettering global leadership today and cultivating the women leaders of tomorrow.
www.toscana2013.it
and on social networks
The offices of the Italy-America Chamber of Commerce are located in the landmark Crown Building at the intersection of New York prestigious Fifth Avenue and Fifty-seventh Street, right in the heart of Midtown Manhattan’s thriving business district. Provincia di Prato
Provincia di Pistoia
Comune di Montecatini
Città di Fiesole
Fo r fu rth e r In fo rma tion, pleas e v is it our webs ite at www.italc ham ber.org
“Solo vado in bicicletta di acciaio” Hand built bikes, frame builds, and quality components. Featuring: Campagnolo, Selle San Marco, Cinelli, and Tommasini bikes. -Give us a call if you agree.
Ciclismo
Telephone - 877-508-8350
Giovanni
www.ciclismogiovanni.com
aFter the Finish take the free GFny ferry across the Hudson river from weehawken, nj to nyc’s west 39th street Ferry terminal and ride three blocks to your parked car. parking FaCilities Fees depend on the facility, please check with the facility directly for pricing info. Visit the provided web links for internet coupons. there is also some curbside street parking in the area, check the signs for any parking details, length of stay maximums, and if there are any fees for parking at the specific spot you’re looking at.
p3
park direCtlY at the start in nYC
to start ride from your garage along Fort washington avenue or Haven avenue to 165th street. make a right onto 165th street and ride down the hill to riverside drive. make a right onto riverside drive and ride northbound on riverside drive to access the start corrals. Bear right at all times. check the 2nd map in p4 for bike route. aFter the Finish take the free GFny ferry across the Hudson river nyc’s west 39th street Ferry terminal. then:
Quik park 601 west 41st street, new york, ny t. (212) 868-3107 http://quikparkgarages.com/parking_ locations/601_w_41st_st_new_york_10018.aspx 600 west 42nd street, new york, ny 10036 t.212-564-0410 http://quikparkgarages.com/parking_ locations/620_w_42nd_st_new_york_10036.aspx iCon parking 501 west 41st street, new york, ny (212) 564-9152 http://www.iconparkingsystems.com/facilities/ jds-parking-llc imperial parking 520 west 43rd street, new york, ny 10036 t. (212) 244-4786 http://imperial-parking.com/parking/details. php?button2=details&id2=2 allianCe parking 500 west 43rd st # 5, new york, ny 10036 t. (212) 502-5268 nyc terminal details and driving directions: http://www.nywaterway.com/midtownw39thterminal. aspx
a) ride to 42nd street and 8th avenue and take the subway a,c and 1 lines to 168th street. ride to your garage. b) Bike path to 181st st: ride northbound 7.4miles/11.5km along the west side Highway bike path, after the little red lighthouse, proceed up a two-part steep hill, once it flattens keep riding north until a ramp for an overpass bridge that drops you at riverside drive and 181st st. ride to your garage. c) Bike path to 158th st: Bike northbound 6miles/9.5km along the west side Highway bike path, make a right to get off the bike path (there is a metal swinging gate there). you will ride under an overpass, then you’ll see a traffic light. at the light, make a left go up a slight incline. you’ll then come to a stop sign, and make a right at the stop sign, this is 158th street. ride to your garage. parking FaCilities limited curbside street parking in the area, check the signs for any parking details, length of stay maximums, and if there are any fees for parking at the specific spot you’re looking at. website that lists all parking lots in the area: http://www.citidex.com/6093.htm Central parking Go to https://find.parking.com and type in 10032 zip for the various parking garages. over 15 locations near 165th street and Fort washington avenue. you can also visit central’s washington Heights site for parking coupons at two nearby locations (162nd st and 174th st): http://nyc.centralparking.com/manhattanwashington-Heights-parking.html mpg parking 4168 Broadway (at 177th st), new york, ny 10033 t· (212) 543-2700 http://www.mpsparking.com/new-york-parking-locations.php
53
the pro bike specialists 2347 HUDSON TERRACE – FORT LEE, NJ 201-944-7074 www.strictlybicycles.com Photos: Newspower Canon
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park near the start in Fort lee, nj
to start
drop oFF zones
ride your bike across the GwB bike path to nyc (enter the bike path at Hudson terrace just aside the overpass (near Bruce reynolds Blvd)
For the safety of cyclists arriving at the start area, and to minimize congestion approaching the start corrals, please get dropped off at one of these three locations:
off the bridge path, proceed to Fort washington avenue or Haven avenue to 165th street. make a right onto 165th street and ride down the hill to riverside drive. make a right onto riverside drive and ride northbound on riverside drive to access the start corrals. Bear right at all times.
From the south: 153rd street and riverside drive From the north or east: along audubon avenue from 165th street From the west: along lemoine avenue from Bruce reynolds Boulevard piCkup area
aFter the Finish ride your bike 6.1miles/10km northbound along port imperial Boulevard/river road all the way until Fort lee, nj and your parking lot.
after the event, ask your family or friend to pick you up at the southern parking lot of the ny waterway terminal, around pershing road and Ferry Boulevard.
parking FaCilities limited curbside street parking in the area, check the signs for any parking details, length of stay maximums, and if there are any fees for parking at the specific spot you’re looking at. we recommend the town lots, parking fees apply: http://fortleeparking.org/parking_authority_final_002. htm
by bike From neW Jersey getting to the start Coming oFF the bike path bridge Crossing From neW Jersey by bike From hudson terraCe
bike path aCross
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INTRODUCING THE NEWEST BREATHTAKING ATTRACTION IN NIAGARA FALLS. GranFondo Niagara Falls is one of the most highly anticipated additions to the gran fondo calendar. An epic course has been set with a dedicated lane from start to finish. You’ll be cycling through one of Canada’s most historic regions surrounded
by award-winning wineries and world renowned views. Pack your bags, your bike and a flask. You’re heading to Niagara’s wine country for the inaugural GranFondo Niagara Falls. For registration and hotel information visit GranFondoNiagaraFalls.com.
3 1 0 2 M B E R E T P E S
To learn more about other epic rides produced by GranFondo Canada, visit GranFondoCanada.com
1 4
T H
by subWay & bike ////////////////////////////////////////////////////////////////////////
direCtions: you don’t need a bike permit to bring your bike on board an nyc subway. since your bike won’t be able to fit through the turnstiles, either ask an agent or a friend to help you. usually, you go to the agent in the booth and inform them that you are going in with a bike. Have them watch you swipe your metrocard and turn the turnstile. then, they would release the emergency gate so you can walk through. check http://mta.info for any weekend service advisories for a,c and 1 subway lines.
subWay station 168th street a / C / 1 to the start
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ARE YOU TOUGH ENOUGH? THE HIGHEST AND TOUGHEST CYCLOSPORTIVES IN THE WORLD www.hauteroute.org • contact@hauteroute.org 34
george Washington bridge ////////////////////////////////////////////////////////////////////////
the George washington Bridge has the greatest vehicular capacity of any bridge in the world. it carries approximately 106 million vehicles per year, making it the world’s busiest motor vehicle bridge. in 2013, Gran Fondo new york again closes the world’s busiest bridge to cars and offers cyclists a once-in-a-lifetime experience of riding across from manhattan to new jersey on a car-free road.
Cyclist entrance to lower level From riverside drive
bear right
bear right
bear right
access the Gran Fondo new york start line from 165th street and riverside drive. ride northbound. Bear right at all times to get to the start line staging area and corrals.
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ImPortaNt emergenCies
if you are involved in or witness a bike crash or other emergency, dial 911. Based on the cell phone tower you are closest to, you will be routed to the closest ems dispatch center. the dispatch center will ask for the emergency and your location and will route your call accordingly. all local ems services are on the course and can react at a moment’s notice. road Conditions, teChniCal desCents and saFetY
the course features fast downhill sections. there are certain descents that are steep, winding and on rough roads. they require technical bike handling proficiency to navigate safely. stay in your lane, and as far to the right as safely possible. it is your responsibility to know the course that you are riding, and to ride within your skill and fitness abilities. please be particularly cautious on river road at the beginning of the race (mile 2 to 9). the road surface is partly in bad condition. use your brain and brakes! 60
disQualiFiCation
the full event rules are covered earlier in this guide and on the GFny website. please familiarize yourself with GFny rules. Here are five of the more important points: 1. littering is strictly prohibited. any participant seen throwing garbage on the road will be disqualified. do not pollute the environment. your GFny jersey has a pocket at each side for your powerBar and powerGel wrappers. there are seven eco-Zones along the course with large trash cans for disposal on the fly. 2. you must utilize the designated toilets. do not pollute private or public land. polluting leads to disqualification. 3. Be courteous to GFny staff, volunteers, spectators and other competitors. Being disrespectful, offensive or abusive will lead to disqualification. 4. ride on the route marked by GFny. we have several check points along the route to verify that all participants are competing the designated course. cutting the course or taking alternate routes leads to disqualification. 5. do no accept outside assistance from bandits or unauthorized/private vehicles.
nutrition stops
the Gran Fondo course will have six nutrition stops at miles 17, 30, 45, 68, 80, 97. the stations have a combination of all or some of the following: • powerBars, powerBar energy Gels • Bagels with peanut butter and jelly • Bananas • immaculate Baking co. chocobilly cookies • powerBar ironman perform electrolyte and calorie drink • coca cola • water there is no “feeding on the fly”. use your GFny elite bottles to refill. GFny is an eco-friendly event. we do not provide cups or bottles.
meChaniCal support
Bring two spare tubes, tire levers and a pump with you to be self-sufficient in case you get a flat. also bring cash with you to be able to purchase any equipment (tubes, air cartridges, tires, chain, etc) if you have any larger mechanical problems on race day.
you should know how to change a flat and have spare tubes and a means to fill a tube with air. maVic mechanics will be at the start area in case you need assistance with a mechanical problem on race morning. maVic, strictly Bicycles and duVine adventures are offering the rolling mechanical support along the GFny route. if you need help, one of the 5 cars or 2 motorbikes will be out on the course. wait on the side of the road and wave to a mechanic car or motorbike to get their attention when they drive by. CutoFF
there is one cutoff on the course. since we have the road closure and
exclusive use at montagna dell’orso (Bear mountain) until 12pm, riders who reach the cut off after 11am, will be routed on the return route. speCtators
we recommend that spectators travel as little as necessary to see the cyclists. many roads will be closed or will have moderated traffic, causing congestion. more cars will add to the vehicular congestion on the course. if you are in nyc, come to the post-race colavita pasta party in weehawken, nj. you can get there by free ferry courtesy of Gran Fondo new york. the ferry leaves every 10-20 minutes from ny waterway ferry terminal at 39th street and 12th avenue in manhattan. the free
service starts at noon and ends at 7.10pm. outside this time window the cost is $9 per person one way. Bikes are allowed. ny waterway provides free buses from midtown to the 39th street ferry terminal. you can view the route map and timetable on their website. http://www.nywaterway. com/Busstopsschedules.aspx if you are in rockland or Bergen or Hudson counties, go to the spot on the course that is closest to you. get ready to make some noise! GFny is handing out 20,000 pairs of noisemakers to the GFny fans along the route. pick up your pair at your deli, coffee shop, grocery store and local bike shop in the week before GFny. or stop by nyc Bike expo on Friday 5/17 or saturday 5/18 at 401 7th avenue (at 33rd street) in nyc. 61
FINIsH
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tivities in weehawken, nj. the ferry leaves every 10 minutes from ny waterway ferry terminal at 39th street and 12th avenue in manhattan and in weehawken, nj. the free service begins at 12pm and ends at 7.10pm. trip duration is eight minutes. outside this time window the cost is $9 per person per ride. Bikes are allowed. ny waterway provides free bus service from midtown manhattan to the manhattan ferry terminal. Bikes port imperial / WeehaWken 12:00pm
Ferry sChedule
campagnolo Gran Fondo new york finishes with spectacular manhattan views at ny waterway ferry lots in weehawken, nj, at the Hudson river (across from 50th street in manhattan). please note: there are no bags of any kind allowed in the finish area! the festivities begin right in the finish area at 11am and end at 7pm. colavita serves fresh pasta. the pasta is also free for family members and fans. in addition, riders receive a choice of water or san Benedetto the limone, a piece of fruit, chobani yogurt, and a bag of immaculate Baking co. chocobilly cookies. additional water to refill your bottle is available from coolers. powerBar is providing every participant with their recovery Bar. no alcohol consumption is permitted. the award ceremonies begin at 3pm with competition and raffle prizes. we begin with the overall winners and continue with age groups and teams. raffle prizes will be given throughout the afternoon to riders present at the ceremony. we do not ship any prizes, you must be present to claim your prize. make sure you visit the booths of our sponsors, among them the GFny shop, campaGnolo, maVic and powerBar. GFny provides free ferry transportation for riders, family members and friends between nyc and the fes-
are not allowed on the buses. please check the complete bus route map and schedule. http://www.nywaterway.com/Busstopsschedules.aspx if you checked in a clear bag with your belongings (provided by GFny at the expo), it must be picked up at the finish before 7pm or they will be donated to the salvation army. pickup area for the cyclists is at the southern parking lot of the ferry, near pershing road and Ferry Boulevard.
nyC / 39th street
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FREQUENTLY ASKED QUESTIONS how Fast do i have to ride? you can ride as fast as you want. However, the cut-off for completing the distance is 5:30pm which means you have 10.5 hours to complete the course. this is approximately 10mph including stopping at nutrition stops. a broom wagon will trail the course at 10mph. stragglers who get passed by the car can either get a ride or will be riding on their own outside the event. i’m riding the event with mY Friends. Can we all line up together in the same Corral? the corrals are divided by age groups. if your friends are in your age group, you will be in the same starting corral. However, if you are different ages, you can still start the event together. if you are allocated to different start corrals, the person with the lower bib number can move
to a corral further back, however the person with the higher bib number cannot move forward. will there be restrooms at the start/Finish and on the Course? yes, start/finish area and all aid stations are equipped with portapotties. iF i have a meChaniCal issue on the Course, what do i do? we highly encourage all participants to have basic safety and repair skills, and in particular fixing a flat tire. Bring your own pump and extra tubes for your bike. However, if you are still unable to make the repair, rolling mechanical support vehicles will be driving along the route throughout the day. if you have a mechanical that cannot be easily
PLAYOFFS BEGIN
64
fixed, a bus will take you to the finish line. please note that the wait for assistance and/or a broom wagon can be long and by waiting, you run the risk of falling past of the cutoffs and not being able to finish the event. Visit your local bike shop to learn and prepare for basic repairs or ask an experienced cycling friend. iF i need mediCal assistanCe, what do i do? emergency medical services (ems) will be in many locations along the course and on call. police officers and bike mechanics will be traveling on the course on motorcycles and in cars. police officers will be controlling traffic at intersections and volunteers will be guiding the cyclists for turns at intersections. each of these people will be able to call 911 in case of emergency. if you need help, inform someone on the course and they will get help to you (or someone else) as quickly as possible and stay with you until help arrives. no matter at what point, help will always be close by.
i don’t want to be disQualiFied. are there speCiFiC rules to avoid dQ? there are a few actions that would result in disqualification. the big 5 to keep in mind : 1) do not litter, 2) use proVided toilets, 3) ride tHe desiGnated course, 4) Be courteous to eVent staFF, Volunteers, spectators, police and otHer participants, 5) do not accept outside assistance From Bandits or unautHoriZed/priVate VeHicles.
have food, water, emergency medical services as well as volunteers to keep you company. if you are unable to ride to an aid station, move off the road and wait at the shoulder of the road until a mechanic or saG rides by, they will be on the lookout for stopped cyclists. if you are riding and you see a cyclist on the side of the road who needs help, when you get to the next police officer or volunteer, report that you saw a stopped cyclist and their approximate location, they will call for an ambulance.
when and where do i Find the results? we are announcing the winners at the awards ceremony at 3pm and the full results will be online asap. in 2011 and 2012 we had the preliminary results posted online at 8pm on the same day. this is also our goal for 2013. additionally, printed preliminary results will be posted at the finish.
13 ALY) 0 2 . 7 0 21. e (IT
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your family and friends can keep track of you live with our online tracking tool that displays preliminary results.
y r o t s i h e Trento h t y e r v a i l d e n to r f a lege ! b o .it l u m i a g l y c harl
iF i have a bad daY and realize i won’t be able to Finish, what do i do?
campagnolo Gran Fondo new york will have saG (support and Gear) vehicles along the course for any cyclists who are unable to complete this event. try to make it to the next or previous aid station, there you will
24
i never rode in a large group beFore. what do i have to be ConCerned about?
when does registration For Campagnolo gran Fondo new York 2014 open?
Group riding is faster because you save about 30% energy in a draft. it takes a bit of skill to get used to registration for 2014 opens the riding closely behind someone else’s morning after GFny 2013: monday, for the wheel. ideally, you find a riding partqualify may 20, 2013 at 9am et. o t to y r dt ner to practice. if you live in the nyc in Tren 3! aul an e Visit www.granfondony.eventbrite. c G a l ly r p a 1 h area, you can take advantage of our r 20 takinglowcom. take advantage daria C inof alsGFny’s tembe om eggen p free training rides for registered parF L e s e d l h r t d r possible W o fee by entry registering l.c 2n s foest ticipants and practice group riding. Join u early.UWCT 18th-2 .uwctfina e h t n w o
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GruPPo sPortIvo
omar teJada uli Fluhme
“Being a part of GFny has allowed me to meet some of the most wonderful, funny and outgoing people who have become life-long friends of mine.”
“campagnolo Gran Fondo new york is built entirely on our passion for the sport of road cycling.”
lidia Fluhme
paul lebonitte
“racing a Gran Fondo is simultaneously the most challenging and the most fun experience i’ve ever experienced in my life. the combination of camaraderie, competition, endurance and will power, it’s a chance to test myself and be tested by others. crossing the line knowing that i gave it my all gives me a great sense of accomplishment.”
“Being a team member of Gruppo sportivo Gran Fondo new york gives me the opportunity to provide the leadership and guidance to others in order to achieve their potential and take their performance to the next level and beyond, all while having a fun time on the bike.”
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heidi broeCking Vito Valentini
“what other time do you get to ride your bike across the lower level of the George washington Bridge with 5,000 other people but cGFny? i drive across that bridge a lot, but believe me, it’s way cooler on a bike.”
“cycling, and specifically being part of Gs-GFny, allows me to do what is most important to me: help people better their lives.”
hayden Judd “campagnolo Gran Fondo new york provides an incredible challenge, it’s the race i look forward to the most each year.”
Wade Wegner “why hold back? life is better in the big ring.”
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see you at
2014 registration opens may 20, 2013 at 9am et GRANFONDONY.COM
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