OTE Training Camp Girona 2019

Girona 2019

Fully Loaded Look fly and stay dry!

Ensure you follow our guide to kit packing for a week in Girona.

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Reconnaissance View the schedule for the week including distances to cover and climbs to smash.

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Where & Whens?

The important bits you need to know ahead of your arrival in Girona Airport.

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Dear Riders If you haven’t ridden your bike in Girona before, you’re in for a treat. This cycling mad city is a short ride from the Costa Brava coastline, offers an awesome round trip to the Pyrenees by bike, features rolling terrain flecked with epic climbs, and is circled by trafficfree country roads and super-smooth tarmac. But it’s early mornings and lazy afternoons inside the heart of this historic walled city when riders fall in love with Girona. The allure of the leisurely pre-ride espresso in one of the many cycling cafes and the draw of a much-deserved post-ride cerveza in a traditional tapas bar is why Girona is fast becoming a must-visit cycling holiday destination.

Following the success of our annual Mallorca training camp, which saw us host 70 avid riders in March this year, we were asked to put on an end-of-season camp. Our October training camp in Girona offers you the chance for one last blast in the sunshine (fingers crossed), a solid week of steady miles to set you up for winter training, but also an end-ofseason holiday with like-minded riders. So eat that mid-ride piece of cake and drink that post-ride beer guilt-free in Girona! Can we take the opportunity to thank you for joining us in Girona. We look forward to riding with you very soon...

Matt & Victoria

Struggle Events | hq@ridethestruggle.com www.otesports.co.uk

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Camp Goals Forget intervals, efforts and intensity.

October is the start of the off-season and the build up to winter training. Don’t put pressure on yourself to hit each day hard and ride yourself into the red. An overload of long, steady, solid miles is an ideal way to build a great endurance base and learn to cope with hours in the saddle ready for winter. Come November your body will be strong and your engine will be ready for epic long training rides.

It’s also a cycling holiday; a chance to ditch the desk and ride your bike every day, stop for a coffee at your leisure and enjoy the company of like-minded riders.

The camp is a chance to enhance your skills; group riding, bike handling and much more. You’ll gain experience of riding in the wheels and how to conserve energy and

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how to ride as a team to help others.

The climbs of Girona aren’t step, therefore they’re ideal for some sustained tempo riding and practicing your pacing. With quiet roads, Girona is also ideal for improving your confidence descending.

The off-season is an ideal time to try new fuelling techniques or improve your nutrition on the bike. Each rider will receive an OTE Starter Pack for you to test out all the product range.

Top Tips It’s a long week in which post-ride recovery will make the difference between returning home feeling strong and returning home on your knees. Avoid illness and fatigue with a big breakfast at the hotel, a post-ride OTE protein bar or shake, and a carbfilled dinner each night. We can all enjoy a beer in the off-season but please avoid excessive drinking whilst on the camp.

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Team Work Every rider is different and will feel different from one day to the next. You may be feeling strong on the days a fellow group member is struggling - and visa versa. Cycling is a team sport. Be prepared to work together. You’ll have plenty of support from our team. However, we don’t have eyes in the back of their heads. If you find yourself towards the back of the group with a rider struggling to hold the wheel please shout up and don’t let the rider drop off the back. www.otesports.co.uk

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What to Pack?!

• Shorts and jerseys • Gilet • Long-sleeve jersey • Base layer • Waterproof jacket • Arm/leg warmers • Mitts • Socks • Cycling shoes • Helmet • Water bottles • Spare inner tubes • Tools: pump, tyre levers, multi-tool • Bike (if not hiring). Please make sure it is

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in full working order and has been serviced.

• Bike computer/Garmin • Pedals (if required) • Passport • Boarding passes • EHIC • Travel insurance documents covering you for medical/accident cover • Energy bars, gels and powder • Protein bars/drink • Chamois cream!!!

• Ibuprofen • Casual clothing • Coat (evenings are surprisingly cold) • Travel wash/washing machine tablets

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Arriving 1. On arriving at Girona Airport, retrieve your luggage from the luggage belt. If you are bringing your own bike this may be available for collection at another area such as the oversized luggage belt.

2. On exiting the luggage hall, you will be greeted by a member of the OTE Training Camp team. If you are arriving late you will be greeted by a driver holding up an OTE Training Camp card.

If you do not see an OTE representative holding up a branded sign please do not move from the airport until someone comes to greet you. If you are making www.otesports.co.uk

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your own way to the hotel via train you will first meet the team during the welcome meeting on Friday evening.

3. You will be transfered from the airport to the hotel. On arrival at the hotel, check in at the desk and retrieve your room key.

4. You will need to build your bike. Please build your bike in the bike store and not your room. Then store your empty bike box in your room.

5. Please meet at reception on Friday evening at 7pm where we will go for dinner in Girona centre and hold our welcome meeting.

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A Typical Day You’ll find our reserved OTE Training Camp tables in the dining room where we all meet for breakfast every morning. If you missed the welcome meeting due to late arrival, please present yourself to one of the OTE Training Camp team. Please don’t wear your cycling kit to the dining hall. Following breakfast there will be time to change into your kit before the rides, which begin promptly at 9:30am outside the hotel.

Saturday’s ride will leave at 10:30am from outside the bike room at the hotel, giving Friday’s late-comers the opportunity to build their bikes.

We will enjoy lunch most days at our chosen cafe. These are inexpensive, but please ensure you bring lunch money with you each day. Water to refill your

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bottles will be provided at lunch stops by your ride leaders. DON’T drink tap water.

You will also need any other energy fuel required to make it to/from the lunch stop. Everyone will receive an OTE starter pack. You can also get 25% off online at www.otesports.co.uk using the code: OTETRAININGCAMP Post-ride you can join us at a chosen cycling cafe where you can enjoy a postride coffee or beer. Following the ride will be time to shower, change, upload your pictures of the day and catch up with people back home. We’ll then meet at the hotel reception at 7:00pm most nights and walk into Girona for dinner at a chosen restaurant. It is not compulsory to join us for dinner an you are free to dip in and out of evening meals with the team at any time.

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Etiquette We ride in groups two abreast where safe to do so, rotating around the group to give everyone a turn on the front. If you are unfamiliar with group riding our first ride of the camp is designed to help all riders familiarise themselves with group riding and practice this skill. You can also watch this guide: http://bit.ly/2lrm4Xw If you want to miss a turn on the front please rotate to the front of the group when it is your turn to do so. Then keep rotating off the front again calling change to indicate so. Do not attempt to move across the lines in the group unless safe to do so and indicating your intention.

When on the front of the group, please do not ‘half wheel’ (ride slightly ahead of) the rider next to you. This will push the pace and make it uncomfortable for fellow riders. If you are feeling strong you will have opportunities to push yourself at other points. www.otesports.co.uk

Calls: Change = rider changing on the front Car down = car approaching from ahead Car back = car approaching from behind Rider down = cyclist approaching ahead Hole/Rock = look out for this hazard Clear = safe to go (at a junction or roundabout). Don’t rely on the call.

Always look for yourself.

Slowing/Easy = slow down Stopping = the group is about to stop Single out/line out = single file Mile off = Knock a mph off the pace Out = Move out for an obstruction These calls are to be passed up and down the group so if you hear the call please repeat it.

Hand Signals: Please point out any hazards in the road to your fellow cyclists. If you are uncomfortable taking your hands off the bars please use the calls above. www.ridethestruggle.com

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Safety Wearing a helmet is compulsory REMEMBER to ride on the right-hand side of the road. We will ride two abreast where safe to do so. NEVER ride three abreast. When descending, everyone’s bike handling capabilities are different.

There are lots of hairpins when coming down off the mountain. Please descend at your own comfortable pace. You will not be left behind if you descend slower

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than other members of the group. We regroup at the top AND bottom of climbs. You are cycling at your own risk.

You must rely on your own ability in dealing with all hazards, must manage your own speed accordingly and must ride in a manner which is safe for yourself and others. You are responsible for your own safety and you must ride responsibly to ensure the safety of other riders and road users. You must obey the highway code and be conscientious towards other cyclists and road users.

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Itinerary

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Friday 11 October

You’ll be greeted at the airport by the OTE Training Camp team and whisked off to the hotel to begin your week in Girona. On arrival at the hotel, check in, and build your bike in the bike room (not your bedroom). OTE Training Camp staff will be on hand to advise you. Please meet at reception on Friday evening at 7pm where we will go for dinner in Girona centre and hold our welcome meeting. If you missed the welcome meeting due to late arrival, please present yourself to one of the OTE Training Camp team at breakfast the next morning.

Saturday 12 October, 10:30am

Today’s ride will start at 10:30am to allow last night’s late arrivals to build their bike.

Today we’re easing ourselves in with a roll out to Tossa de Mar - via the climb of San Grau, followed by the fabulous descent to the coast. We’ll stop at a lovely seafront cafe in Tossa, before rolling home via our final climb to Llagostera. It’s not a flat ride by any means - but not too fierce for our first day in Girona.

Distance: approx 60miles/100km

Sunday 13 October, 9:30am

With all rides now starting at 9:30am, we’ll head out of Girona via the gentle climb of Mas Llunes to enjoy the popular Sant Hilari Sacalm loop. You’ll enjoy the beautiful river valley climb of 26km up to the mountain town of Sant Hilari Sacalm. We’ll stop for lunch at the top, before descending 20km to Santa Colomar. Our return into Girona centre will be via the short 2km climb to the village of Brunyola.

Distance: approx 70miles/110km

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Monday 14 October, 9:30am

Today we’ll enjoy one of our favourite rides; the Coastal loop. This is a stunning route that takes in a phenomenal stretch of road along the edge of the coast with ocean views throughout. However, it’s not to be taken lightly. This ride is undulating and can easily zap the legs. We’ll stop at the famous cake shop in Platja d’Aro - a favourite of the local pros. Once refuelled, we’ll head back to Girona via the 5km climb of La Ganga followed by either the 6km climb of Santa Paillia - or a flatter route via Monells and Madremanya (depending on how everyone is feeling today).

Distance: approx 75miles/125km

Tuesday 15 October, 10:00am

After a little lie-in and a 10:00am start, we’ll enjoy a much-deserved rest day.

We’ll ride out to the lake at Banyoles for a leisurely coffee and cake. This is a quiet, picturesque spot. The lake was used as the location for the rowing in the 1992 Barcelona Olympics and is still regularly frequented by rowers and swimmers. It’s also a popular haunt for pros - also on a rest day ride. Once back in Girona your afternoon is your own to shop, sip coffee and take in some of the historic sights. We recommend a stroll along the top of the city walls (Passeig de la Muralla). Starting from the steps near Plaça Catalunya to the breathtaking Cathedral,enjoying aerial views of Girona.

Distance: approx 30miles/50km

Wednesday 16 October, 9:30am

Today is our Queen Stage! Starting out with beautiful quiet lanes, we’ll ride 50km to the base of the climb of Mare de Deu del Mont. This is a 20km climb to the sanctuary at top. It’s the gateway to the French Pyrenees with views to kill for at the top. On our way back we’ll test our legs on the super-steep (18% in places) short climb named after Michael Barry who unearthed it (the original ‘routemaster’ of Girona).

Distance: approx 85miles/140km

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Thursday 17 October, 9:30am

Today we’ll tackle the infamous climb of Rocacorba. Google this ascent and you’ll find plenty of unpleasent reviews. Still, this test-track for the local pros is a must-ride when in Girona. After our Rocacorba ordeal we’ll have two options; lunch at Banyoles - or extend our ride over to a small town called Mieres for lunch before tackling the ultimate climb of the week - and hardest one in the area - Falgons!

Distance: TBC

Friday 18 October

Today is the start of your much-needed rest week. It’s time to rest the body and let it absorb the training and adapt to become fitter and stronger ready for a solid winter of riding in the UK. Please see one of the OTE Training Camp staff members for your transfer time. All transfers will leave from outside the hotel reception.

Get In Touch The OTE Training Camp team are on hand to ensure a hassle-free holiday. For anything you need leading up to or during the camp please contact: hq@ridethestruggle.com Victoria Tremlin: 07854 661277 | Matthew Mannakee: 07748 632348

Order Supplies Everyone will receive an OTE starter pack during the welcome meeting. We suggest you invest in a bag of energy powder, a tube of hydro tabs, some protein bars/powder and any necessery bars and gels of your choice. Get 25% off online at www.otesports.co.uk using the code: OTETRAININGCAMP

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Notes...

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Notes...

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