tag:blogger.com,1999:blog-9368853861970851092024-03-29T00:36:47.091-07:00Bikes, Beer(for Bill) & Coffee (FatherSonTour)Bill and Liam Flanagan (father and son) sharing their love of cycling - Adventures and lessons from the road.Bill & Liam Flanaganhttp://www.blogger.com/profile/05491484261177644173noreply@blogger.comBlogger102125tag:blogger.com,1999:blog-936885386197085109.post-43236987506634550082016-12-14T03:51:00.000-08:002016-12-14T04:01:47.636-08:00Crowin' to Joe<!--[if gte mso 9]><xml>
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<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNc7BI10wyGTHJnsqCBuYTVdEduYMVtLf-rqr7LWxyTmW8rRTsGDWjH-7PaZFpIX2laf8sWhsqeejy7P8Knpn5IsoPraXJH-BeEP9mK_LbJ-lT_ETSYKwhq-_1iOg5ZmIfAdA2eMBJNFU/s1600/IMG_3485.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNc7BI10wyGTHJnsqCBuYTVdEduYMVtLf-rqr7LWxyTmW8rRTsGDWjH-7PaZFpIX2laf8sWhsqeejy7P8Knpn5IsoPraXJH-BeEP9mK_LbJ-lT_ETSYKwhq-_1iOg5ZmIfAdA2eMBJNFU/s400/IMG_3485.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Liam's biggest win to date - last Summer in Dilsen, Belgium</td></tr>
</tbody></table>
<div class="MsoNormal">
HAPPY HOLIDAYS!!!</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Remember the days of the old holiday newsletters? It was
Facebook before there was a Facebook. We
would receive holiday cards filled with a review of the year from one
particular family or another --- little Jenny’s graduation from the second
grade, Eddy’s acceptance to Santa Rosa Junior College, a summer vacation to
Florida. These letters covered the
highlights of the past year with a few photographs that put the family’s best
foot forward. I really enjoyed those
letters… they came in the mail (remember that?). Slowly, over the years, those
types of holiday letters came less and less.
At any time now when I wonder, “what happened to the Smiths?” I can
click on Facebook and see that little Jenny is in her final year at Harvard,
and Eddy is a staffer in the new Trump administration. It’s not the same as getting the information
through that newsletter, though. The
newsletter, once a year seemed like the appropriate dose. It was refreshing. Everyone’s opportunity to showcase their accomplishments
for the year. Back in the day we had our family holiday letter, which we sadly
don’t do anymore. I do try to keep up the tradition by email, but even that no longer seems to pack the punch it used to.</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
These days, at any time, we can broadcast our
accomplishments on Facebook, blog about them, or tweet them into cyberspace ---
out into the void... seeking likes, kudos and comments for all our hard work. Now, instead of once a year, however, its
24/7. The news updates start to lose a
little bit of their importance and significance by getting lost in the chorus
--- a cacophony of crows. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I’m guilty of crowing from time to time, especially when it
comes to the boys' accomplishments. There is always an uncle Joe out in Kansas
somewhere, that you want to impress. Joe
might be a relative or a good friend, or even an acquaintance; but you hope
that he would read your letter (now email, FB post, or occasional blog) over
breakfast with a nod and a slight smile of approval. This validation is not trivial, although in
the world of social media sometimes it can seem that way. We all look for an acknowledgment of a job
well done. It is part of being a social human --- it's motivating. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Over the years, we have met several individuals out on the
road who have filled the role of Joe.
They are the people who motivate you to make that little extra effort to
be on the podium, or put in the extra hour of training after a long day out in
the saddle. Liam doesn't like to brag about his accomplishments, but he has certainly been motivated by those subtle nods of approval. Thanks! We’re starting another year of putting in the work
over the winter, so that hopefully there is something to crow about come Spring
/ Summer!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
HAPPY HOLIDAYS EVERYONE MAY YOUR YEAR BE FILLED WITH PEACE AND LOVE AND A LOT TO CROW ABOUT!!!<br />
<br />
Bill and Liam</div>
<div class="MsoNormal">
<br /></div>
<!--EndFragment-->Bill & Liam Flanaganhttp://www.blogger.com/profile/05491484261177644173noreply@blogger.com231tag:blogger.com,1999:blog-936885386197085109.post-87502260665254742882016-09-13T06:33:00.003-07:002016-09-13T06:44:27.199-07:00Reflections on the 2016 Season<div class="MsoNormal">
<br /></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAlPPSwHwku-kk1EgeszRs3dJNBElKAcC24d01mBjUD61rqBYhs63PAcuQh4kQ52yJAB64Ct57gHcJIiF0Y1hcwnglt-H4DAUywKsrfchrHzZoZ8tZyEZrvLhLGzYDznMnJvRcOycnR5w/s1600/IMG_2629.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAlPPSwHwku-kk1EgeszRs3dJNBElKAcC24d01mBjUD61rqBYhs63PAcuQh4kQ52yJAB64Ct57gHcJIiF0Y1hcwnglt-H4DAUywKsrfchrHzZoZ8tZyEZrvLhLGzYDznMnJvRcOycnR5w/s400/IMG_2629.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Liam Chilling in Switzerland between August Tours</td></tr>
</tbody></table>
<div class="MsoNormal">
It’s September -- the time of year for sitting back, taking
a deep breath and spending a little time reflecting on the past year’s road cycling
season. For Liam, 2016 was a transition
year. He started to step up both his
training and racing. It wasn’t so much a step-up in intensity or duration, but
more a change in focus and dedication. The
season produced some really great results and also some disappointments, but in
general, for the first time, Liam started to believe that he could be
competitive at the highest levels of the sport both nationally and
internationally. A lot of small steps eventually lead to leaps and bounds.</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
As his coach and father, I was pretty busy with what turned
out to be races and training at locations all over the world. That isn’t really an excuse, but I did fall
down on the job when it came to keeping up with it all on the blog. So here is a recap of some of the highlights
of 2016. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-spacerun: yes;"></span></div>
<div class="MsoNormal">
<o:p></o:p></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_4H7sFQDkSyEzGjDcx3uLF6VY5-xQjumAOU5HMzTxaiAOw0AtANcb9BXyTpU8FpXOWHp-2b54UrK8Bif5dQOeNmzJl0lH9UDsn-bk_ndLdxdISrE4AmDDZFXrB7UNHRkqu2KMca6gzrI/s1600/IMG_2219.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_4H7sFQDkSyEzGjDcx3uLF6VY5-xQjumAOU5HMzTxaiAOw0AtANcb9BXyTpU8FpXOWHp-2b54UrK8Bif5dQOeNmzJl0lH9UDsn-bk_ndLdxdISrE4AmDDZFXrB7UNHRkqu2KMca6gzrI/s400/IMG_2219.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Proud moment in Louisville, Ky- US National Championships </td></tr>
</tbody></table>
<div class="MsoNormal">
<o:p> </o:p>The season started out hot with the kick-off of the local
Criterium d’Hiver series in January.
Liam got his first win of the season and also a 2<sup>nd</sup> place
podium on consecutive weekends. He ended up winning the overall series and
winning the Trophee SITEC of AVC Aix for the second year in a row. </div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Training was going very well through early March, including
a week camp in Girona, Spain and an intense 4 days in France at a camp with the
local committee.<span style="mso-spacerun: yes;"> </span>Liam rolled into the
official season with a second place podium at an important race in Heyeres. The
early season form was fantastic, (now looking back)perhaps too good with too
much intensity too early.<span style="mso-spacerun: yes;"> </span>In mid-March on
the morning of the first race of the Tour de Les Bouches du Rhone (a very
important race of the early season), Liam woke up with a sore throat and
fever.<span style="mso-spacerun: yes;"> </span>He soldiered through and raced
anyway, but he had no power – it was a disaster in one of the races he had
marked as a top priority for the year.<span style="mso-spacerun: yes;"> </span>It
was disappointing. The mysterious virus would plague Liam for almost two
months. <span style="mso-spacerun: yes;"> </span>He raced through this period with
some OK results, but in general this was a very frustrating part of the
year.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
By May, things started to turn around with a win at a big
race in Martigues. The win in Martigues put Liam in the virtual lead of the Tour
Des Bouches du Rhone. At the same time, he was in the lead and wearing the
yellow jersey of the Tour de Cotes d’Azur race series.<span style="mso-spacerun: yes;"> </span>These were great results considering that he
had had such a tough start to the season.<span style="mso-spacerun: yes;">
</span><o:p></o:p></div>
<div class="MsoNormal">
<o:p> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
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<tr><td class="tr-caption" style="text-align: center;">An impressive win in Martigues</td></tr>
</tbody></table>
</o:p></div>
<div class="MsoNormal">
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEho7mOkBOJxiAQ6NKYSvnoxiSbhrbR8kA_B9uITATqHDXmpte97AP1yOD8AKKMIXoKXwF3d5VaSJ9I_yVcJsx_4mdknALeTRgSzmen2fG0GvypiSw5Dmm85h2bcwMEK4KG_RCe9oJRYZPg/s1600/IMG_1583.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEho7mOkBOJxiAQ6NKYSvnoxiSbhrbR8kA_B9uITATqHDXmpte97AP1yOD8AKKMIXoKXwF3d5VaSJ9I_yVcJsx_4mdknALeTRgSzmen2fG0GvypiSw5Dmm85h2bcwMEK4KG_RCe9oJRYZPg/s400/IMG_1583.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Always good to be in the leader's Jersey!</td></tr>
</tbody></table>
By early June, Liam’s power had returned to full strength.<span style="mso-spacerun: yes;"> </span>He was able to get in some great training
blocks in the Alps and on Mont Ventoux.<span style="mso-spacerun: yes;">
</span>He won a race in Mandelieu in the Cote D’Azur, and he was instrumental
in his team’s omnium win in the French interregional track championships that
same month.<span style="mso-spacerun: yes;"> </span><br />
<o:p></o:p></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7rzHCDyHLxC9-QEuzbRjYJP2RD-LapMaDivpiHRL6yHmu-GLqOTkdtjf9IRsx6zZjvyzQbwMTSG57VSQg1fANlLx1z7G9moWCHr_KEhEQCkrZUnP0hHI3R4PfkGPXSirnsej4dMiJcZY/s1600/IMG_1893.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7rzHCDyHLxC9-QEuzbRjYJP2RD-LapMaDivpiHRL6yHmu-GLqOTkdtjf9IRsx6zZjvyzQbwMTSG57VSQg1fANlLx1z7G9moWCHr_KEhEQCkrZUnP0hHI3R4PfkGPXSirnsej4dMiJcZY/s400/IMG_1893.JPG" width="395" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Late Spring training blocks in the Alps</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOH2gpHmFlowQWh1msf8UTwdUDkFNQR4N0I1aTqSaIvyM4neH-HNSZ46bFJWdiVOI0DbYsArRVdN4_UbeosKdnR3wXIYtA2upKfvNVVlwWLiI3eDpGRxo2ntaDH1OAKakX8dJb_-mj_yQ/s1600/piste+win.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOH2gpHmFlowQWh1msf8UTwdUDkFNQR4N0I1aTqSaIvyM4neH-HNSZ46bFJWdiVOI0DbYsArRVdN4_UbeosKdnR3wXIYtA2upKfvNVVlwWLiI3eDpGRxo2ntaDH1OAKakX8dJb_-mj_yQ/s400/piste+win.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Interregional French Track Champions 2016 </td></tr>
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<br /></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLuJ5iQUn_npthTwRy2M-8tlhn27mCuwfOa7wyGhzYSDKkVjNVppAqElF2waLWZRPiMUMCJMFB1X1hRuGixNutP_tv4IB-KxL_fIglLuSv_KhtyxXNkEBiRmbeWaXKZaU1PsAYRyE478o/s1600/Break+Mandelieu.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLuJ5iQUn_npthTwRy2M-8tlhn27mCuwfOa7wyGhzYSDKkVjNVppAqElF2waLWZRPiMUMCJMFB1X1hRuGixNutP_tv4IB-KxL_fIglLuSv_KhtyxXNkEBiRmbeWaXKZaU1PsAYRyE478o/s400/Break+Mandelieu.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Riding off the front for the win in Mandelieu</td></tr>
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In late June, Liam returned to the United States for the US
National Championships in Louisville, Kentucky. It was his first official race
in his birth country. We took the opportunity to visit family in Tennessee and
get to know the local cycle scene for some training before the race. The
highlight of the trip was Liam’s third place bronze medal performance in the
Criterium championships in Louisville! Wow, that was really something.</div>
<div class="MsoNormal">
<br /></div>
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<tr><td class="tr-caption" style="text-align: center;">Bronze medal in the Criterium at the US National Championships</td></tr>
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<div class="MsoNormal">
We made the return to Europe in early July, and, immediately
upon our return, Liam headed up to Sittard, Netherlands for a three-week
development racing camp with USA Cycling. At the camp, Liam trained with the US
National team and raced in the Karmesses (very competitive criterium style
races in Belgium) on the weekends. The
camp was incredibly beneficial for Liam’s development and maturity as a
cyclist. Hats off to Billy Innes and the
the folks at USA cycling – an incredible program! The weekend racing was fast
paced and technical. Liam came out of Sittard with several top 10’s and an
overall win in the Karmesse at Dilsen, Belgium. Liam’s win in Dilsen with the
team was definitely a highlight of the season if not his cycling career to date!</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
We finished up the season with two multi-day stage races in
August. <span style="mso-spacerun: yes;"> </span>The first of which was the six-day
Youth Tour in Assen, Netherlands.<span style="mso-spacerun: yes;"> </span>It was
our seventh year in a row in Assen.<span style="mso-spacerun: yes;"> </span>Historically,
for Liam, things have not gone so well with the racing in Assen.<span style="mso-spacerun: yes;"> </span>Unfortunately, this time around was no
exception. There was a big peloton of 159 riders in Liam’s category. As a result
of the size of the field, small roads and terrible rainy weather (and to some
degree luck) Liam was involved in several crashes over the 6-day tour.<span style="mso-spacerun: yes;"> </span>In fact, we joked around and called the Tour
experience “Crashen in Assen.”<span style="mso-spacerun: yes;"> </span>If you
have to get in your crash quota for the year, at least it is better to do it in
one race rather than several…<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
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<tr><td class="tr-caption" style="text-align: center;">Road Warrior- Liam after a particularly hard day on the road in Assen</td></tr>
</tbody></table>
<div class="MsoNormal">
The next race on the calendar was the 4-day Tour de l’Ain. In the 64K point to point first stage of the
race everything came together for Liam. Liam broke away from the 130 rider
peloton 5k into the race. He was able to
hold off a charging peloton for 59k to hold onto 3<sup>rd</sup> place in the
stage. In the end, he and the other two riders who finished in the breakaway had
a 2 minute lead over the 127 riders in the peloton. It was a great performance that demonstrated a
lot of courage, tactics, and stamina—definitely another season highlight. </div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhn7jkOPJwM1RC7U3jAloFZUHbUmBDDYW_zk90JBn7jjwngEoBJIMDQWXFtI-foLMq37_bCFcgKz4EYBgY5Bi3PiNXeEYt3aLNuqaDHtURo0yPBCRQdihDA3Chyiw2VQlJa9KJsMM7fPKM/s1600/IMG_2648.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhn7jkOPJwM1RC7U3jAloFZUHbUmBDDYW_zk90JBn7jjwngEoBJIMDQWXFtI-foLMq37_bCFcgKz4EYBgY5Bi3PiNXeEYt3aLNuqaDHtURo0yPBCRQdihDA3Chyiw2VQlJa9KJsMM7fPKM/s400/IMG_2648.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Digging Deep - Break away in the Tour de L'Ain</td></tr>
</tbody></table>
<div class="MsoNormal">
So that’s it in a nutshell… Another great season and
stepping stone along Liam’s Journey into the highest levels of cycling. Next year I’ll try to step it up with more
frequent and timely posts as things develop.</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
This is Bill and Liam signing out! <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
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Bill & Liam Flanaganhttp://www.blogger.com/profile/05491484261177644173noreply@blogger.com19tag:blogger.com,1999:blog-936885386197085109.post-73812280236392714682016-02-20T03:20:00.000-08:002016-02-20T07:01:31.353-08:00Breakfast with Peter Stetina: Part 2 of our Continuing Adventures in Coffee<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/V4Qr6vrqLMU" width="560"></iframe><br />
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This week marks American Peter Stetina’s return to racing in
the professional peloton in Europe.<span style="mso-spacerun: yes;"> </span>He
is competing in the Ruta del Sol, a multi-day stage race in Spain. It is his
first race in Europe since his accident. <span style="mso-spacerun: yes;"> </span>It is significant event in his career as a
professional cyclist - a career that just nine months ago was very much in
doubt. In April of last year, Pete was involved in a horrible, what many
believed to be career ending, crash also in Spain at the Tour of the Basque
Country.<span style="mso-spacerun: yes;"> </span>In this race a parking pole was
inexplicably left in the middle of the final field sprint of the opening stage
of the race.<span style="mso-spacerun: yes;"> </span>By the time the riders saw
the obstacle, there was no time to react. Pete’s right leg hit the pole with
blunt force at 60 km per hour, the impact immediately shattered the knee cap
and fractured his tibia. In an instant, his life as a professional cyclist was
changed forever. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhckMpA8cFFvQIwAIjybMWmfmTJE8sB2S3Fbs8pM33oseHI-CJ1uHoLJNygClnzmXXd4YHmwqA3sUS_w5ed83mJEp8O-nVPmxKBDEWXBbMfPxm4TrRO_7w5-Vo4XSns5BaSzvGgssN2Fl8/s1600/IMG_0931.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhckMpA8cFFvQIwAIjybMWmfmTJE8sB2S3Fbs8pM33oseHI-CJ1uHoLJNygClnzmXXd4YHmwqA3sUS_w5ed83mJEp8O-nVPmxKBDEWXBbMfPxm4TrRO_7w5-Vo4XSns5BaSzvGgssN2Fl8/s400/IMG_0931.JPG" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The "Frankenleg" as Pete jokingly calls it</td></tr>
</tbody></table>
<div class="MsoNormal">
In the wake of the accident, Pete was left with two choices:
walk away from cycling or painstakingly put things back together and fight to
return to the highest levels of the sport.
Pete chose the latter. It wasn’t an easy road and it is still a work in
progress, but it is a truly an inspirational story. It is a story of belief, courage, passion, breaking
through pain barriers, and really hard work. </div>
<div class="MsoNormal">
<br /></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIztY1tie870JfYMQSOgEgPcb3Go6EEjphPlZ9rztqeeKigNvRgifhHOcfWYGGeMULv8_09izv2QBHmwfJTJ7pa94_jl9hm48rWkTaeKix12vUuadNW8mC6belcnKVObgfyCoiDm54oSc/s1600/IMG_0932.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIztY1tie870JfYMQSOgEgPcb3Go6EEjphPlZ9rztqeeKigNvRgifhHOcfWYGGeMULv8_09izv2QBHmwfJTJ7pa94_jl9hm48rWkTaeKix12vUuadNW8mC6belcnKVObgfyCoiDm54oSc/s400/IMG_0932.JPG" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Liam and Pete outside of La Fabrica, Girona</td></tr>
</tbody></table>
<div class="MsoNormal">
During our training camp last week in Girona, Liam and I ran
into Pete out on one of our training rides.
Pete lives in Sonoma County, California, and if you have read our blog
you will know that we have a special connection to that magical spot. It was
really cool to talk with Pete about Sebastopol, Levi’s GranFondo, and the
upcoming Tour de California. It was also pretty amazing and almost surreal that
we were in Spain on a beautiful sunny day in February riding with Peter Stetina!
The adventure only got better from there. Liam and I were headed out to ride the Amer
climb, and as it turned out Pete was going to do some intervals on the same
climb. Before hitting the climb,
however, he was planning a little side trip to check out a natural spring that
he had heard about from other local cyclists. He asked if we wanted to come
along. It was a fun adventure. After a
few wrong turns and a little cyclocross on some back road gravel, we found the
natural spring. It was a somewhat hidden
spot with the Spanish equivalent of sparkling San Pellegrino coming right out
of the mountain. It was good stuff. After the spring, we headed out to the
climb for some serious business. Just
that morning Liam had thrown down the Amer climb gauntlet – the challenge was
on! Amer is a climb of a little over 8k with an average gradient of 8 to
9%. It is not the most technical climb,
but it can be quite painful if you hit it at an all out effort. We hit it hard. We hung with Pete for about a minute… or
maybe two, and then he was off like a rocket! I would say he is back, and with
some pretty good form. </div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5PSKDzWxNbWysPukuQk0x0BMFm_KRWl3iFT6qU4CF_6q04eT3-Ct_DS4CFSMhRR6cLligNMwr5_kEEoM-6znMkBEHA4_LSl7zy-1xEUx6OmFHAzhjfyQzIY4GkC34B6oTJM4kAn1Ctl8/s1600/IMG_0912.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5PSKDzWxNbWysPukuQk0x0BMFm_KRWl3iFT6qU4CF_6q04eT3-Ct_DS4CFSMhRR6cLligNMwr5_kEEoM-6znMkBEHA4_LSl7zy-1xEUx6OmFHAzhjfyQzIY4GkC34B6oTJM4kAn1Ctl8/s400/IMG_0912.JPG" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Liam back at the awesome sparkling water spring</td></tr>
</tbody></table>
<div class="MsoNormal">
A few days later, on the last day of our training camp, we
were able to meet up with Pete for breakfast at La Fabrica (the wonderful
coffee oasis that I wrote about in Part 1 of the Adventures in Coffee). We had an awesome chat about bikes, his move
to Trek Segafredo, the season ahead, and his return to the highest levels of
professional cycling. It was truly
inspirational.</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Be well and Train Safe!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
This is Bill and Liam signing out.<o:p></o:p></div>
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Bill & Liam Flanaganhttp://www.blogger.com/profile/05491484261177644173noreply@blogger.com411tag:blogger.com,1999:blog-936885386197085109.post-5037801151837845772016-02-17T04:45:00.000-08:002016-02-17T06:14:49.608-08:00Adventures in Coffee - Part 1<!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG/> <o:PixelsPerInch>96</o:PixelsPerInch> </o:OfficeDocumentSettings> </xml><![endif]--> <!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:EnableOpenTypeKerning/> <w:DontFlipMirrorIndents/> <w:OverrideTableStyleHps/> </w:Compatibility> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="false"
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Name="annotation text"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="header"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footer"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index heading"/> <w:LsdException Locked="false" Priority="35" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="caption"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of figures"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope address"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope return"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote reference"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation reference"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="line number"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="page number"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote reference"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote text"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of authorities"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="macro"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="toa heading"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 2"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 3"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 4"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 5"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 2"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 3"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 4"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 5"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 2"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 3"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 4"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 5"/> <w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/> <w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Default Paragraph Font"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/> <w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/> <w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/> <w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/> <w:LsdException Locked="false" Priority="39" Name="Table Grid"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 1"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 2"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 3"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 4"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 5"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 6"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 7"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 8"/> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 9"/> <w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/> <w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/> <w:LsdException Locked="false" Priority="60" Name="Light Shading"/> <w:LsdException Locked="false" Priority="61" Name="Light List"/> <w:LsdException Locked="false" Priority="62" Name="Light Grid"/> <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/> <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/> <w:LsdException Locked="false" Priority="65" Name="Medium List 1"/> <w:LsdException Locked="false" Priority="66" Name="Medium List 2"/> <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/> <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/> <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/> <w:LsdException Locked="false" Priority="70" Name="Dark List"/> <w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/> <w:LsdException Locked="false" Priority="72" Name="Colorful List"/> <w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/> <w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/> <w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/> <w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/> <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/> <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/> <w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/> <w:LsdException Locked="false" SemiHidden="true" Name="Revision"/> <w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/> <w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/> <w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/> <w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/> <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/> <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/> <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/> <w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/> <w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/> <w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/> <w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/> <w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/> <w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/> <w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/> <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/> <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/> <w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/> <w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/> <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/> <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/> <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/> <w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/> <w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/> <w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/> <w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/> <w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/> <w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/> <w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/> <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/> <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/> <w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/> <w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/> <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/> <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/> <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/> <w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/> <w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/> <w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/> <w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/> <w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/> <w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/> <w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/> <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/> <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/> <w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/> <w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/> <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/> <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/> <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/> <w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/> <w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/> <w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/> <w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/> <w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/> <w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/> <w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/> <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/> <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/> <w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/> <w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/> <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/> <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/> <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/> <w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/> <w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/> <w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/> <w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/> <w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/> <w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/> <w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/> <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/> <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/> <w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/> <w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/> <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/> <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/> <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/> <w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/> <w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/> <w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/> <w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/> <w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/> <w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/> <w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/> <w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/> <w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/> <w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/> <w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/> <w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/> <w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/> <w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/> <w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/> <w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/> <w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/> <w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/> <w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/> <w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/> <w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/> <w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/> <w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/> <w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/> <w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/> <w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/> <w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/> <w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/> <w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/> <w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/> <w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/> <w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/> <w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/> <w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/> <w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/> <w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/> <w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/> <w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/> <w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/> <w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/> <w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/> <w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/> <w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/> <w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/> <w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/> <w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/> <w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/> <w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/> <w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/> <w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/> <w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/> <w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/> <w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/> <w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/> <w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/> <w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/> <w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/> <w:LsdException Locked="false" Priority="51"
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGdFVe6LEAL671L3nNRjNKmQDBf8axM6MysrUU_NwkN_RINrtCFlD4VV1hzmGZCFzHPYCdOnHL6tVXNsEVLs7XVqWtKHKlw099-yIBDAYQwhz8jdxw824XLHoLLGEn7VbB2UDv8pTaqdo/s1600/IMG_0796.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGdFVe6LEAL671L3nNRjNKmQDBf8axM6MysrUU_NwkN_RINrtCFlD4VV1hzmGZCFzHPYCdOnHL6tVXNsEVLs7XVqWtKHKlw099-yIBDAYQwhz8jdxw824XLHoLLGEn7VbB2UDv8pTaqdo/s400/IMG_0796.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">La Fabrica Girona, Spain- the perfect recovery after a long day out in the saddle.</td></tr>
</tbody></table>
This has been the Fall/Winter of what I call the “coffee rides.” It is kind of a new thing for both Liam and me. Liam now attends a French lycée (the US equivalent to 10<sup>th</sup> through 12<sup>th</sup> grades of high school). He lives at school from Monday through Friday. Academically, it is a very demanding program. It has it’s perks though. Apparently, Liam has a teacher that occasionally incorporates coffee into the lecture as the class goes over the finer points of physics and chemistry. Yes, it is all very civilized, and well, French over here.<br />
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<tr><td class="tr-caption" style="text-align: center;">Liam with a mid-ride coffee and cake.</td></tr>
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As for me, I had quit drinking coffee after University. I had always enjoyed coffee, but for whatever reason I just kind of walked away from the aromatic bean juice. I think that after four years of late-night caffeine fueled study sessions, I was done. All that changed a few years ago when Liam and I met up with Jasper Stuyven for a ride out to the Cappuccino King in Monsummano Terme, Italy. We biked out to this wonderful little coffee bar, and at first I wasn’t going to have a coffee. I hadn’t had a cup in over 20 years, but I was, after all, in Tuscany at the Cappuccino King… The first one I had was a decaf. It was good, but like gluten-free bread -- it lacked something. A few days later, in the middle of an epic ride, Liam and I went back for a stop at the famous coffee bar. This time I had the full leaded version. That cup of cappuccino – that really, really good cup of cappuccino re-kindled the flame. It didn’t start immediately, but slowly over time I reincorporated coffee into my daily routine – especially on big ride days.</div>
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<tr><td class="tr-caption" style="text-align: center;">Truly great Coffee from Ben and Alex at Mana Espresso in Aix en Provence</td></tr>
</tbody></table>
These days I am constantly on the lookout for a good coffee bar. You would be surprised, but in France good ones are few and far between. Mostly, the French drink a quick shot of espresso straight up from the instant machines. I prefer the the old school cappuccino maker with freshly ground beans and steam-frothed milk. I like to sit down with a coffee and have the moment last for a little while. I like to write, or read an old fashioned paper, or simply stare out into space while I drink my coffee. I have found some pretty good coffee bars, and we have had some very cool adventures on the bike in the process. </div>
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It is ideal to find a coffee bar that you can hit at about 80k to 90k into a 130k base, endurance ride. This is the type of “civilized” riding that the avid cyclist does in the Fall and Winter. The riding is relaxed and the goal is to spend time in the saddle at a moderate pace to prepare the body for the harder training and racing in the Spring and Summer. You don’t loose anything by stopping for a few minutes to enjoy a coffee. As I get older, I enjoy this type of riding more and more. <o:p></o:p></div>
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I will end this rave about coffee rides by sharing a few of the adventures that Liam and I have had together in the last few months.</div>
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Italian Coffee:<br />
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This epic 170k ride (over 2000 meters of climbing from the Cote D'Azur through Nice and Monaco, up into the Maritime Alps, and a screaming descent dropping down into the Italian Riviera for a cup of Cappuccino) was the Queen stage of this year's Festive 500. Our friend Rich joined us for this true adventure in cycling and coffee. The ride was part of a Strava challenge of riding 500 kilometers between Christmas and New Year's Eve -- the fourth year in a row for us completing the challenge! Unfortunately, the Cappuccino that we had in Ventimiglia was a bit of a disappointment. The ride, however, is spectacular. I have heard that in Bordighera, the next town down the coast, there is bar serving excellent cappuccino. It will be a future coffee adventure for sure!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnr_ihENJX3RbwJVtaDEFhDaiyb1WQhbjgJih9CCHfe3dYVeaoK6FTQlp-CCEcYR30RQ8FW9ZtdSJmI2GfjrXEvydlhd7lmEgf6N5bDmdBpp5EplLIyoqjGqy36H0ocVzRv1KErQdz01k/s1600/IMG_0650.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto; text-align: center;"><img border="0" height="397" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnr_ihENJX3RbwJVtaDEFhDaiyb1WQhbjgJih9CCHfe3dYVeaoK6FTQlp-CCEcYR30RQ8FW9ZtdSJmI2GfjrXEvydlhd7lmEgf6N5bDmdBpp5EplLIyoqjGqy36H0ocVzRv1KErQdz01k/s400/IMG_0650.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Rich and Liam at the French/Italian Border in the Maritime Alps</td></tr>
</tbody></table>
Coffee In Aix:<br />
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<iframe allowtransparency="true" frameborder="0" height="405" scrolling="no" src="https://www.strava.com/activities/468807546/embed/0f7f0a4fb8567a676c68efba3530817e44cd22f6" width="590"></iframe><br />
There is a truly great spot in Aix en Provence called <a href="http://www.manaespresso.fr/" target="_blank">Mana Espresso</a>. From our house in Auriol, we can put together loops ranging from 100k to 150k which incorporate a mid-ride stop for a cappuccino and cake at this great coffee bar. Ben and Alex run Mana with amazing attention to detail. A visit here in the center of Aix really feels like you are a guest in their home. This 115k version of the ride passes through Vauvenargues, the home of Pablo Picasso, a quick coffee stop at Mana, and then through Le Tholonet, the home of Paul Cézanne as you make your way around the beautiful massif Sainte Victoire.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhozpf1DzN0TYk30BecDXYWtK8sG__71C518r29OQQ6Ps9iUqCm-NwZeG8nbl1Z1uivLWPQbQ-3N7T3WWC6OqyG4ar_Dh6n3JzjnsDCBEMXToejb4dpRWO9MP7nKws7Ho8Va-lpKPIlAXM/s1600/IMG_0388.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhozpf1DzN0TYk30BecDXYWtK8sG__71C518r29OQQ6Ps9iUqCm-NwZeG8nbl1Z1uivLWPQbQ-3N7T3WWC6OqyG4ar_Dh6n3JzjnsDCBEMXToejb4dpRWO9MP7nKws7Ho8Va-lpKPIlAXM/s400/IMG_0388.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sainte Victoire - just as Paul Cézanne painted it</td></tr>
</tbody></table>
Girona Beans - Visca Catalunya:<br />
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<iframe allowtransparency="true" frameborder="0" height="405" scrolling="no" src="https://www.strava.com/activities/492507426/embed/50618479436d2ad546bd74fb40e52df52428fa11" width="590"></iframe><br />
This is a great ride from Girona, Spain. We rode part of this loop with Peter Stetina. Pete showed us a really cool sparkling water spring (more about our ride with Pete in part 2 of our adventures in coffee). The circuit takes you out into the Spanish countryside with a nice side climb into the foothills of the Pyrenees. Girona has quickly become an epicenter of winter cycling with several protour riders calling the city in Northern Spain/Catalunya home. Last year when we were there, we never really found a spot for great coffee. All that has changed, however, with the opening of <a href="http://www.lafabrica.cc/" target="_blank">La Fabrica</a> last March. Professional cyclist Christian Meier and his wife Amber have opened this coffee, desert, and cycling oasis is in the historic old city of Girona. A lot of thought and effort has gone into both the presentation of the beautiful space, and the coffee and food that is served. I think that we hit La Fabrica everyday that we were in Girona during our Winter training camp last week. It wasn't so much a trip out to the coffee, but rather that the wonderful bar became the hub of our week's adventure in Spain. <br />
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<tr><td class="tr-caption" style="text-align: center;">Liam on the Amer Climb in the foothills of the Pyrenees </td></tr>
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To be continued...<br />
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Be well and Train Safe!<br />
<br />
This is Bill and Liam signing out.</div>
Bill & Liam Flanaganhttp://www.blogger.com/profile/05491484261177644173noreply@blogger.com0tag:blogger.com,1999:blog-936885386197085109.post-70783029574549008812015-07-17T04:45:00.001-07:002015-07-17T05:00:29.836-07:00It's Tour Time!<style>
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<tr><td class="tr-caption" style="text-align: center;">In Utrecht for another year of following the Tour de France</td></tr>
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It’s hard to believe that 6 years have past since Liam and I
first began our FST adventure.<span style="mso-spacerun: yes;"> </span>Back then;
Liam was an 8 year old who loved to ride his bike.<span style="mso-spacerun: yes;"> </span>All he talked about in those days were the
mountains of France. We decided to take a leap that summer, and spend 4 weeks
in Europe following the Tour de France and climbing some of those bad-boy,
mountain passes.<span style="mso-spacerun: yes;"> </span>It was so much fun,
that the following year in 2010, we decided to take a sabbatical and spend 12
months in Europe. Liam continued to cultivate his passion for cycling and we
began to really enjoy life in the South of France.<span style="mso-spacerun: yes;"> </span>As it came time to think about heading back
to the states, each year we decided to extend our stay. One year turned into
two, which turned into three, which turned into five, and, over time, we have
come to call France our home.</div>
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Now six years later not much has changed in one respect --
Liam still loves to ride his bike and he is often talking about climbing in the
mountains in France! Each year, just as in 2009, we take time to do a bit of
riding and training around the Tour de France.<span style="mso-spacerun: yes;">
</span>For the 2015 Tour, we were going to hit the stages of the last week of
the race as it passed through the Alps, but the plan changed when we received
an invitation from our friend Jose Been to stay with her and her husband in
Utrecht, Netherlands.<span style="mso-spacerun: yes;"> </span>Like in 2010 the
Tour de France was starting in Holland. What an awesome surprise to have such
great hosts in the host city!</div>
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<tr><td class="tr-caption" style="text-align: center;">Utrecht rocks!</td></tr>
</tbody></table>
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We flew from Marseille to Charleroi, Belgium Thursday, which
was the same day as the Tour Team presentation.<span style="mso-spacerun: yes;">
</span>On arrival, we rented a car and made the 2-hour drive to Utrecht just in
time to catch the Last teams being presented by Jose Been who has now become
the lead cycling commentator for Dutch Eurosport! <span style="mso-spacerun: yes;"> </span>We first met Jose 5 years ago in Assen,
Netherlands at the European Youth Tour.<span style="mso-spacerun: yes;">
</span>She was a journalist and wanted to become a cycling sports commentator
-- not an easy goal for a woman in Holland.<span style="mso-spacerun: yes;">
</span>She followed her dream and succeeded. It is a great story, and one that
serves as a role model and inspiration for future generations to follow their
dreams. </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicKg5ifpzOy066Ii38v2k4Bxr4qrNGyzm8jRfUlQqzW8OFM7SMySjV4GdIkaNPyHphcgXtDaK-KJ0XJXk1ZYCx1qqCAU-Cjg50pPRGdej3_ZxNwdUT4vc9EAfaCmRNF2HA4c4YA9LcGl8/s1600/IMG_4059.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicKg5ifpzOy066Ii38v2k4Bxr4qrNGyzm8jRfUlQqzW8OFM7SMySjV4GdIkaNPyHphcgXtDaK-KJ0XJXk1ZYCx1qqCAU-Cjg50pPRGdej3_ZxNwdUT4vc9EAfaCmRNF2HA4c4YA9LcGl8/s400/IMG_4059.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Exploring the Dutch countryside with our very special guide Jose Been</td></tr>
</tbody></table>
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Utrecht is a wonderful university city with beautiful canals
and rivers lined with cafes.<span style="mso-spacerun: yes;"> </span>It played a
perfect host to the Tour start.<span style="mso-spacerun: yes;"> </span>It was
unusually hot. Temperatures were nearly 100 degrees as a heat wave was blasting
Northern Europe. On the Friday before the race start, Jose braved the heat with
us and was our guide for a 5-hour cycling spin all around the area.<span style="mso-spacerun: yes;"> </span>We rode out into the Dutch countryside and
shared a refreshing lunch at a local farm while we watched several Pro-tour
teams roll by in last minute preparations for the next day’s time trial, first
stage of the Tour de France.</div>
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The next day Liam and I did another early ride and then
headed into town to watch the time trial.<span style="mso-spacerun: yes;">
</span>There were literally millions of spectators braving the heat to line the
roads. <span style="mso-spacerun: yes;"> </span>The Tour creates this massive
street festival; it is as much a celebration of the human spirit as it is a
celebration of the biggest bike race in the world.<span style="mso-spacerun: yes;"> </span>In the evening after the time trial, once the
temperatures started to cool, the town erupted into a massive street
party.<span style="mso-spacerun: yes;"> </span>There were bands in all the
squares and the mood was definitely festive!</div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4FJgmSqWWyCUk12WVtKHgRDTkGoQ-nldHw2ZTl-nBYQlb_EXTFBQ2rYrMCnWe4l0UOR2e1DgXQtdN6dVmDcBZBEvqO4yPt_QXyazJ3lKX4FfgFFY5dRqA6pXUDb8zwDsDJcp7pwvxY9U/s1600/IMG_4122.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4FJgmSqWWyCUk12WVtKHgRDTkGoQ-nldHw2ZTl-nBYQlb_EXTFBQ2rYrMCnWe4l0UOR2e1DgXQtdN6dVmDcBZBEvqO4yPt_QXyazJ3lKX4FfgFFY5dRqA6pXUDb8zwDsDJcp7pwvxY9U/s400/IMG_4122.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Another FST summit to check off the list.</td></tr>
</tbody></table>
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On Sunday, Liam and I took off for the French speaking part
of Belgium.<span style="mso-spacerun: yes;"> </span>Our goal was to pick up the
pace and intensity of Liam’s training as he prepares for the European Youth
Tour at the end of July.<span style="mso-spacerun: yes;"> </span>We picked an
80k hilly section of stage 3 of the Tour de France.<span style="mso-spacerun: yes;"> </span>This section included the famous Mur de Huy.
The Mur is an almost 2k section of road that has an average uphill gradient of
19%.<span style="mso-spacerun: yes;"> </span>It is tough.<span style="mso-spacerun: yes;"> </span>We stayed in the area overnight and the next
day, which was the day of stage 3, biked the same route again and watched the
Tour come through on the climb just before the Mur.<span style="mso-spacerun: yes;"> </span>The only bad news of the day was that the
race had had a terrible crash in a section 60k before finish. Liam and I had
ridden this same section just a few hours before. It was an extremely fast flat
section with a slight tail wind.<span style="mso-spacerun: yes;"> </span>Liam
and I were easily hitting speeds in this section of over 50k an hour.<span style="mso-spacerun: yes;"> </span>I can only imagine what speed the Pro peloton
was doing when the crash occurred. Fabian Cancellara who was in the yellow
jersey was involved and had a terrible fall.<span style="mso-spacerun: yes;">
</span>We saw him pass by in later in the race in obvious pain, and it would
turn out that he had fractured several vertebrae in his back, and would not
start the following day.<span style="mso-spacerun: yes;"> </span>We had spent
the better part of a day with Fabian last year at the Trek team Launch.<span style="mso-spacerun: yes;"> </span>He is a super nice guy with a lot of class,
and it comes across with the way he races his bike.<span style="mso-spacerun: yes;"> </span>His early exit was a real loss for this
year’s Tour.<span style="mso-spacerun: yes;"> </span>We wish him a swift and
full recovery.<span style="mso-spacerun: yes;"> </span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEga-hgZ9WCQ2U6Cobpx7ZzD14wzU3TRJZmF4oBwCzlH5o1SNvvHkeSGSKUEg_gdjZnrjo_j243HpXkrS1bEPA34MUyJ_8Prk1HaxY_TMDyCYRnNf5-lFMMJ1UjnxBuf-Ziga-xslJrBVg4/s1600/IMG_4151.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEga-hgZ9WCQ2U6Cobpx7ZzD14wzU3TRJZmF4oBwCzlH5o1SNvvHkeSGSKUEg_gdjZnrjo_j243HpXkrS1bEPA34MUyJ_8Prk1HaxY_TMDyCYRnNf5-lFMMJ1UjnxBuf-Ziga-xslJrBVg4/s400/IMG_4151.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Base for our training camp in the heart of the Flemish Ardennes</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdNo1KbhkU7AyDmhN83irkGJthtzbxnoXegmax8WDV-iJHN4eeQjKKZVwTAXhpWYkJamEC6PlqRYivxM7LFQKLf6hlYuGqXenSx-ximfn3Me-ngZmNl_9YK9_tbYrZRZQOt_D3YzK-kw0/s1600/IMG_4163.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdNo1KbhkU7AyDmhN83irkGJthtzbxnoXegmax8WDV-iJHN4eeQjKKZVwTAXhpWYkJamEC6PlqRYivxM7LFQKLf6hlYuGqXenSx-ximfn3Me-ngZmNl_9YK9_tbYrZRZQOt_D3YzK-kw0/s400/IMG_4163.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Punchy cobbled climbs build real power in the legs</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWG8Sg7pyZ6uQJWYZ0_U6u1T3AM7Akn5T5fao9okptMeghO4dS9Z7g8sODc4geLx6exkHN8SxXnWrRDtIiS-OdTOCzy8EMSzlsisoTMiir8Ls80fZOV6abNI71zom8_degzctlu9Ws-m0/s1600/IMG_4164.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWG8Sg7pyZ6uQJWYZ0_U6u1T3AM7Akn5T5fao9okptMeghO4dS9Z7g8sODc4geLx6exkHN8SxXnWrRDtIiS-OdTOCzy8EMSzlsisoTMiir8Ls80fZOV6abNI71zom8_degzctlu9Ws-m0/s400/IMG_4164.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Top of the Mur de Geraardsbergen</td></tr>
</tbody></table>
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We parted ways with the “big show” to spend the last three
days of our Tour de France “training camp” just outside Geraardsbergen at the
<a href="http://www.bbhakunamatata.com/" target="_blank">Hakuna Matata B&B</a>.<span style="mso-spacerun: yes;"> </span>Hakuna Matata is
a family B&B, ideally located in the heart of the Flemish Ardennes, run by
Franky Poelaert. It is a perfect spot for a Belgian biking vacation or as a
base for some really intense training on the Tour de Flanders circuit.<span style="mso-spacerun: yes;"> </span>Liam and I got in three days of spectacular riding.<span style="mso-spacerun: yes;"> </span>We spent a lot of time on punchy cobble climbs,
which helps to build real power in the legs. Our favorite was the Mur de
Geraardsbergen; which, up until a few years ago, was the centerpiece climb of
the Ronde Van Vlaanderen. The climb starts at the foot of the medieval city and
heads up through cobbled streets to end at a chapel on the hill high above the
city.<span style="mso-spacerun: yes;"> </span>It is a classic Flemish climb that
we hope to see included back in the Ronde one day.<span style="mso-spacerun: yes;"> </span>At the end of three days, Franky gave us a
great surprise (well only me because Liam is not old enough to brink Beer.) I
received a cool introduction to authentic Trappist Beer made by Belgian
monks!<span style="mso-spacerun: yes;"> </span>What is a better way to end a
week of cycling in Holland and Belgium than with a beer tasting?! </div>
<div class="MsoNormal">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh83Rl4Dl_1erp0cdnHKwV40zNHOKSAiiXQ8-nJ-X93u6sA_TKYMsxNXKOHjvpcd3JnNQoGuPHgTqDMh8alZpdzVPTHkqtHaiCEce9N5mHTam8SQ-NpnbPqWy0P1xzNSHW1EnOPj2p5H1M/s1600/IMG_4171.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh83Rl4Dl_1erp0cdnHKwV40zNHOKSAiiXQ8-nJ-X93u6sA_TKYMsxNXKOHjvpcd3JnNQoGuPHgTqDMh8alZpdzVPTHkqtHaiCEce9N5mHTam8SQ-NpnbPqWy0P1xzNSHW1EnOPj2p5H1M/s400/IMG_4171.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Original Maneken Pis was apparently dyhydrated</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPzbOR1GsVIT1QOV6mmHJeAz_OLxJZRvh-gMhQH0UaTwukCQ1Kn6MR0RwAad-cA6VxpSa2bx9Y3hOu0lriHnUbYjv6WLncdc-G-mKlutfpiUNUQH9c63z9v8VlIQJhDUCrAtQJcgSScbY/s1600/IMG_4172.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPzbOR1GsVIT1QOV6mmHJeAz_OLxJZRvh-gMhQH0UaTwukCQ1Kn6MR0RwAad-cA6VxpSa2bx9Y3hOu0lriHnUbYjv6WLncdc-G-mKlutfpiUNUQH9c63z9v8VlIQJhDUCrAtQJcgSScbY/s400/IMG_4172.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">He hadn't been drinking enough of his name-sake beer</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXyj9-LG3Sue859z069tlvUxHiL2TVVeTDFZnJ2B0buGIKmTYA2PtZ1SLA3hv-42dNz9w3N0o-HRX0aTNqjIxt32VHpgR_vheTmZ3ECpxd_-qKa486SY0Cw1tfAoy9XEKFy4yResZs5Og/s1600/IMG_4174.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXyj9-LG3Sue859z069tlvUxHiL2TVVeTDFZnJ2B0buGIKmTYA2PtZ1SLA3hv-42dNz9w3N0o-HRX0aTNqjIxt32VHpgR_vheTmZ3ECpxd_-qKa486SY0Cw1tfAoy9XEKFy4yResZs5Og/s400/IMG_4174.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Franky's Trappist surprise beer tasting</td></tr>
</tbody></table>
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After our week of cycling we headed back to Charleroi and
jumped on a plane for the quick flight back to Marseille.<span style="mso-spacerun: yes;"> </span>The advantage of living in Europe is that
everything over here is pretty much within a quick hour-and-a-half flight!<span style="mso-spacerun: yes;"> </span>Just before arrival we spotted Mont Ventoux
out of the left window of the plane.<span style="mso-spacerun: yes;"> </span>The
white-topped mountain standing high above Provence is a familiar guiding beacon
always welcoming us home from our adventures <i><span style="font-family: Cambria; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: minor-latin;">au</span></i><span class="st"><span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">-</span></span><i><span style="font-family: Cambria; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: minor-latin;">delà.</span></i></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZOE1kr1h5t_u4XQedWSHi5nVSJWBDPWRcdhzg-XhOJSjZTxf5uo2mgMr5fHTm8tKRa3KJk77UBQXg8TfVn1XOoVMXR2SsJyh_jZ43z8ucKnSKFf5e42caxf0ZcdWnZYYALgGHSDr6tuY/s1600/IMG_4176.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZOE1kr1h5t_u4XQedWSHi5nVSJWBDPWRcdhzg-XhOJSjZTxf5uo2mgMr5fHTm8tKRa3KJk77UBQXg8TfVn1XOoVMXR2SsJyh_jZ43z8ucKnSKFf5e42caxf0ZcdWnZYYALgGHSDr6tuY/s320/IMG_4176.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Mont Ventoux - Guiding beacon bringing us home</td></tr>
</tbody></table>
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<i><span style="font-family: Cambria; font-style: normal; mso-ascii-theme-font: minor-latin; mso-bidi-font-style: italic; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: minor-latin;">Live Strong, Train
Safe and Live Well!</span></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i><span style="font-family: Cambria; font-style: normal; mso-ascii-theme-font: minor-latin; mso-bidi-font-style: italic; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: minor-latin;">This is Bill and Liam
signing out.</span></i></div>
Bill & Liam Flanaganhttp://www.blogger.com/profile/05491484261177644173noreply@blogger.com2tag:blogger.com,1999:blog-936885386197085109.post-38254292036785962772015-07-13T14:37:00.000-07:002015-07-13T15:02:20.300-07:00Lost in Provence<style>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPQ1i9l_OjQc-fgXzDBMEgAWozYXTYW6Bs5uaoNJMamQ-w7MLpli1aBplYF2Q9Wa2TSo1FZq4WUTUjmNgDsfY-WyxK8lkjGSxzSuvonYIpwXFdft1MA7v3xPfgZb-udGlDs76rmgpK4oI/s1600/IMG_3943.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPQ1i9l_OjQc-fgXzDBMEgAWozYXTYW6Bs5uaoNJMamQ-w7MLpli1aBplYF2Q9Wa2TSo1FZq4WUTUjmNgDsfY-WyxK8lkjGSxzSuvonYIpwXFdft1MA7v3xPfgZb-udGlDs76rmgpK4oI/s400/IMG_3943.JPG" width="400" /></a></div>
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Provence is a region in Southern France that subtly draws
you in.<span style="mso-spacerun: yes;"> </span>The region is perhaps best know
for its hilltop villages, lavender and Sunflower fields, clear blue skies, and
constantly changing exuberant light.<span style="mso-spacerun: yes;"> </span>It
has a varied landscape that is at the same time – simple and
multi-faceted.<span style="mso-spacerun: yes;"> </span>Against this vivid
backdrop, the people who call Provence home form a rich cultural tapestry that
never ceases to amaze, inspire and delight.<span style="mso-spacerun: yes;">
</span><span style="mso-spacerun: yes;"> </span>
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Drawing on this inspiration, fellow Expat Ken Wallace and I
have embarked on a new video series project called “Lost in Provence.” We like
to grab a camera, turn off the GPS, and wander down the back roads of this
wonderful place we now call home. We call it getting “lost”, but it is actually
the first step in discovery.<span style="mso-spacerun: yes;"> </span>It is a
project of telling stories – stories of the most interesting people and places
you have probably never heard of.
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKMtQsxdBx76OxPIrxHcLR6kLDWChsPjfVFERWpFDmWsarVELoa64e_ddAMU_Iy5x0MMoA468nzrIAtER41dqzD3fonRGvpGJmVPx9vGd3ywQmAEHbAXQBnCFec69Gu6ziV8N45RXQ5Dc/s1600/IMG_3993.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKMtQsxdBx76OxPIrxHcLR6kLDWChsPjfVFERWpFDmWsarVELoa64e_ddAMU_Iy5x0MMoA468nzrIAtER41dqzD3fonRGvpGJmVPx9vGd3ywQmAEHbAXQBnCFec69Gu6ziV8N45RXQ5Dc/s400/IMG_3993.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Ken capturing the gardens of a 1000 year old Abbey for an up coming Lost episode</td></tr>
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If you have a little time, pull up a chair and check out the
site. <span style="mso-spacerun: yes;"> </span>It’s our answer to a fast paced
chaotic world. Slow down, unplug, and don’t be afraid to turn down a side
street every once in awhile.<span style="mso-spacerun: yes;"> </span>You never
know what amazing people and places you’ll find just around the corner!</div>
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<a href="http://www.lostinprovence.com/" target="_blank">www.lostinprovence.com </a></div>
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Bill & Liam Flanaganhttp://www.blogger.com/profile/05491484261177644173noreply@blogger.com0tag:blogger.com,1999:blog-936885386197085109.post-62057077148425740592015-04-17T07:16:00.002-07:002015-04-17T08:14:20.276-07:00The Moment of Truth or “Let’s see how the Winter Training pays off”<style>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihigqsP5WVrfj3Ap-tlCLpdzKbCjFim6NyQxmircXMcluTWfePpdveu5BWkr5FjcMPudMgZ5pi96CwM4bPiqCM4AIm884zbQJXlJMpk_eUlsxNxyb4f1f8W4OZznrevZo_7F56sk_M3PQ/s1600/Trophee+SITEC.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihigqsP5WVrfj3Ap-tlCLpdzKbCjFim6NyQxmircXMcluTWfePpdveu5BWkr5FjcMPudMgZ5pi96CwM4bPiqCM4AIm884zbQJXlJMpk_eUlsxNxyb4f1f8W4OZznrevZo_7F56sk_M3PQ/s1600/Trophee+SITEC.jpg" height="400" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Liam in Aix with the Trophee SITEC for winning the Criterium de Hiver race series</td></tr>
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The 2015 season has started off fast and furious.<span style="mso-spacerun: yes;"> </span>It seems that we go from relaxed off-season
riding to full bore racing earlier and earlier each year.<span style="mso-spacerun: yes;"> </span>Liam has moved up to the Cadet (called
Nieuwelingen in Belgium and Holland) 15/16-year-old cycling category.<span style="mso-spacerun: yes;"> </span>Liam is 14 years old and will turn 15 in
July, making him one of the younger riders in the category.<span style="mso-spacerun: yes;"> </span>The racing has suddenly become longer,
harder, and more tactical.<span style="mso-spacerun: yes;"> </span>The
competition is tough.<span style="mso-spacerun: yes;"> </span>The races have on
average 80 to 90 riders, and all these kids want to win.<span style="mso-spacerun: yes;"> </span>This is what Liam has been looking forward to
since we moved to Europe, and, now - that the moment has arrived - he is really
thriving on the competition.<span style="mso-spacerun: yes;"></span></div>
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We had an idea of how it would be.<span style="mso-spacerun: yes;"> </span>Last year Liam was able to watch some of the
cadet races. In those races, a first year cadet with amazing talent named Andrea
Mifsud was dominating. If Andrea was able to get away the group was hardly ever
able to catch him. Liam called Andrea “the beast” and he had an incredible
respect for what he could do on a bike. It wasn’t only Liam that recognized
this talent. V<span style="color: black; font-family: "Lucida Grande";">é</span>lo
Magazine did a spread on Andrea as the possible future of French cycling.<span style="mso-spacerun: yes;"> </span>In fact, the Mifsud family is recognized here
in France for their endurance capacities. Andrea comes from a line of
Professional cyclists, free divers, and World Record breath holders. In 2009,
Stephan Mifsud set the world record for static apnea (breath holding). He was
able to hold his breath for 11 minutes and 35 seconds.<span style="mso-spacerun: yes;"> </span>So, needless to say, Andrea has the genes
to back up his athletic drive.<span style="mso-spacerun: yes;"> We knew that </span>as a
second year cadet, Andrea was going to be even tougher than he was
last year.</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMajYkhhm9WhVmSAbLrnT24HNp0f344Tq19-tW95lyUDpF6TM1FRu0x0zzL5EFXrlmdj-RvUGOzEWBouOk94gxY9ZEW58AGQXGAkM4IRnljUfSoAEVpyE6FM1gDxb98N-KIj96CtDTqGE/s1600/Podium+2014+Brignoles.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMajYkhhm9WhVmSAbLrnT24HNp0f344Tq19-tW95lyUDpF6TM1FRu0x0zzL5EFXrlmdj-RvUGOzEWBouOk94gxY9ZEW58AGQXGAkM4IRnljUfSoAEVpyE6FM1gDxb98N-KIj96CtDTqGE/s1600/Podium+2014+Brignoles.jpg" height="400" width="343" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"> Last year 2014 - Andrea(Cadet) and Liam(Minime) in the Yellow Jerseys of the Tour de Var </td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
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Liam loves to rise to a challenge, so back in October we
laid out a comprehensive training plan for the upcoming season.<span style="mso-spacerun: yes;"> </span>Liam raced in a few cyclocross events in the
fall and early winter, including the Cup de France.<span style="mso-spacerun: yes;"> </span>Those races were his only training he did at a
high intensity.<span style="mso-spacerun: yes;"> </span>All other riding and
training was easy effort level. He also threw in a lot of Fall mountain biking and cross training.<span style="mso-spacerun: yes;"> </span>By December, the plan was to start
increasing the biking mileage in order to lay a good endurance base, which
would serve as the foundation for the season ahead.<span style="mso-spacerun: yes;"> </span>By the end of the year we headed into our 3<sup>rd</sup>
Festive 500.<span style="mso-spacerun: yes;"> </span>This is an event organized
by Strava in which riders are challenged to ride 500 kilometers between
Christmas and New Years Eve.<span style="mso-spacerun: yes;"> </span>We used these
long days in the saddle to reflect on the past season and to further refine the
goals for the season ahead.<span style="mso-spacerun: yes;"> </span>By
mid-January / early February we started to up the training intensity by riding
with the Juniors 17/18 year olds of our club, and also participating in some
winter criterium races organized by the AVC Aix V<span style="color: white;"><span style="font-family: "Lucida Grande";">é</span></span>lo Club. Despite
the lack of intensity in training, Liam had some terrific form going into the
winter criterium series and ended up winning the series and the Trophee SITEC
in the process.<span style="mso-spacerun: yes;"> </span>After the winter Crit
series, we rolled straight into two French Cycling Federation (FFC) “selection”
training camps.<span style="mso-spacerun: yes;"> </span>One of these camps was
on the road and the other was on the velodrome.<span style="mso-spacerun: yes;">
</span>Both camps played a large role in which riders were selected to compete
on the inter-regional teams for the year.<span style="mso-spacerun: yes;">
</span>Liam was selected for both the track and road inter-regional teams –
really impressive for a first year cadet! And, Bam, just like that, the first
big goal of the season was accomplished.<span style="mso-spacerun: yes;">
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYM2JsxdyBezzDmsAnMELilQL6WsZsI83DzchhnJynID-zSfU_iYSkYEY_APEv-IWjjPHCnCsT9ZM5sJJ9Qrr-T6Ob0AZukzKf42ld9Yh9wNIv1P0-sgLHkIX4yj37j2d2zJMnRGtiPLg/s1600/festive+miles.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYM2JsxdyBezzDmsAnMELilQL6WsZsI83DzchhnJynID-zSfU_iYSkYEY_APEv-IWjjPHCnCsT9ZM5sJJ9Qrr-T6Ob0AZukzKf42ld9Yh9wNIv1P0-sgLHkIX4yj37j2d2zJMnRGtiPLg/s1600/festive+miles.jpg" height="400" width="393" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Putting in some winter Festive Miles with friends Rich and Justin</td></tr>
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The official racing season started in March.<span style="mso-spacerun: yes;"> </span>The opening races of the two biggest Tours in
our region -the Tour de C<span style="color: black; font-family: "Lucida Grande";">ô</span>te
d’Azur and the Tour de Les Bouches du Rhone- were held on the first two Sundays
of the Month.<span style="mso-spacerun: yes;"> </span>The races had more than 80
riders in them, and Liam was racing against Andrea “the man killing giant”
Mifsud for the first time as a Cadet.<span style="mso-spacerun: yes;">
</span>This was the moment of truth – to see how all that winter riding would
pay off.</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUZHJME4p9Q8kIro2mYqozN4BR-10K1IpNB5mTgHcU9RQN8zIRWR2y0ChwjJ_NAwJCQp6nrWfG-DCiX3J0nHMCWlVgv4414GBAN0TsFaVRbOGg5HubBNYmAo0TOTvbCLJyS3FXcJmrwIs/s1600/La+Farlede+Peloton.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUZHJME4p9Q8kIro2mYqozN4BR-10K1IpNB5mTgHcU9RQN8zIRWR2y0ChwjJ_NAwJCQp6nrWfG-DCiX3J0nHMCWlVgv4414GBAN0TsFaVRbOGg5HubBNYmAo0TOTvbCLJyS3FXcJmrwIs/s1600/La+Farlede+Peloton.jpg" height="266" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"> Liam on the Front in Hyeres Tour C<span style="color: white;"><span style="font-family: "Lucida Grande";">ô</span></span>te d’Azur Photo CyclingPics Freddy</td></tr>
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The first race of the Tour de La C<span style="color: black; font-family: "Lucida Grande";">ô</span>te d’Azur (CDA) was in Hyeres with 15 laps of a 4k circuit.<span style="mso-spacerun: yes;"> </span>For the first half of the race Liam was on
the front setting a high Tempo.<span style="mso-spacerun: yes;"> </span>He was
trying to thin out the peloton so that he wouldn’t arrive at the finish with an
80-rider sprint.<span style="mso-spacerun: yes;"> </span>I was watching and
hoping that he wouldn’t give it too much too early, but he looked pretty
comfortable.<span style="mso-spacerun: yes;"> </span>After the lead group
thinned out to 30 or 40 riders, Liam sat back and let some others start to do
the work.<span style="mso-spacerun: yes;"> </span>With about 3 laps to go Andrea
broke away with three other riders.<span style="mso-spacerun: yes;">
</span>Unfortunately, Liam wasn’t in a position to make the break.<span style="mso-spacerun: yes;"> </span>The break had about 30 seconds on the
peloton.<span style="mso-spacerun: yes;"> </span>In the last lap Andrea dropped
the other three riders.<span style="mso-spacerun: yes;"> </span>Liam could see
him in the distance, he felt pretty good and decided to go for it.<span style="mso-spacerun: yes;"> </span>He bridged across to the three dropped riders
and then set out for Andrea in the final kilometer of the race.<span style="mso-spacerun: yes;"> </span>By the final turn with 350meters to go he
somehow made it up to Andrea’s wheel.<span style="mso-spacerun: yes;">
</span>Here he was in the first race of the season sprinting it out with “the
Beast” for the win.<span style="mso-spacerun: yes;"> </span>After the initial
shock of turning and seeing Liam on his wheel, Andrea launched an incredible
sprint.<span style="mso-spacerun: yes;"> </span>Liam responded by digging even
deeper than he had already done to bridge this incredible gap.<span style="mso-spacerun: yes;"> </span>It was a race right up to the line, but, in
the end, Liam didn’t have quite enough to come around Andrea for the win.<span style="mso-spacerun: yes;"> </span>He was incredibly happy though with second
place, and also the Trophee for the first place 1<sup>st</sup> year cadet.<span style="mso-spacerun: yes;"> </span>And, Bam, just like that, the second goal of
the season was accomplished with a podium finish in one of the big Tour
races.<span style="mso-spacerun: yes;"> </span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiniIz6Vp6FkssW3polpctIhDbPTCI9JTZUHqRyTI4pzU-Tt0sNxhXpPA4jKIjor-GK6XcuZdSRDe586Tm-ZO1H6kO3Y9RO3CqG2sYEJ9HRbmGULPFBqLFiSc-S1oajCZXSsDZTt6twUo/s1600/Finish+Hyeres+1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiniIz6Vp6FkssW3polpctIhDbPTCI9JTZUHqRyTI4pzU-Tt0sNxhXpPA4jKIjor-GK6XcuZdSRDe586Tm-ZO1H6kO3Y9RO3CqG2sYEJ9HRbmGULPFBqLFiSc-S1oajCZXSsDZTt6twUo/s1600/Finish+Hyeres+1.jpg" height="266" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Liam in a Sprint for the line with Andrea "the Beast" Mifsud Tour CDA Photo Cyclingpics Freddy</td></tr>
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The first race of the Tour de Les Bouches du Rhone (BDR) was the
following weekend. This was an extremely selective 90-rider race, which took
place over 10 laps of a 7k hilly course in cold, wet, and windy
conditions.<span style="mso-spacerun: yes;"> </span>After the second lap, Andrea
took off.<span style="mso-spacerun: yes;"> </span>I don’t think he wanted to
risk anymore sprint finishes.<span style="mso-spacerun: yes;"> </span>From the
get go, Andrea was putting serious time into the peloton. By the fourth Tour
Andrea already had more than a minute lead.<span style="mso-spacerun: yes;">
</span>By the fifth lap a group of four, which included Liam, took off for the
chase.<span style="mso-spacerun: yes;"> </span>The group was made up of two
other 2<sup>nd</sup> year cadets and Liam’s good friend Hugo Walkowiak.<span style="mso-spacerun: yes;"> </span>Hugo is another rider with exceptional
talent, and he has cycling in his DNA.<span style="mso-spacerun: yes;">
</span>His great Uncle won the Tour de France in 1956.<span style="mso-spacerun: yes;"> </span>The group was working very well together
until Hugo got a flat with about three laps to go.<span style="mso-spacerun: yes;"> </span>The chase group was down to three.<span style="mso-spacerun: yes;"> </span>By the final lap it became apparent that they
weren’t going to catch the “Beast”, however, they did manage to put about 4 minutes
on the peloton.<span style="mso-spacerun: yes;"> </span>Liam did the calculation
and knew that if he played his cards right a podium placing was possible, and
he was pretty much assured the Blue Young riders jersey of the Tour.<span style="mso-spacerun: yes;"> </span>The finish was at the top of a very steep,
500-meter section.<span style="mso-spacerun: yes;"> </span>At the base of the
climb Liam laid it down.<span style="mso-spacerun: yes;"> </span>He dug really
deep and was able to drop both the other riders on the climb and finish in 2<sup>nd</sup>
place overall in the race, and at the same time ride himself into the blue
jersey of the best young rider.<span style="mso-spacerun: yes;"> </span>He
describes this race as one of the most difficult efforts he has ever done. And,
Bam, just like that, more season goals accomplished with another podium finish in
one of the big regional Tours and a race jersey with a lead in the young rider competition.<span style="mso-spacerun: yes;"> </span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisdiPRIv6Hjj6PJbTJGQ5_DRs8BP3PCjXv8YKc1ZFZAv-Z9SkPm4iEHPmkJN8fcpUO4kvhMdKEQFMsoJLxtAIMe3qCimUV68f7DqNVbONVgpMVXysptLeAm6OpXuKmm-RChGap1NDnQOw/s1600/La+gavotte+finish.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisdiPRIv6Hjj6PJbTJGQ5_DRs8BP3PCjXv8YKc1ZFZAv-Z9SkPm4iEHPmkJN8fcpUO4kvhMdKEQFMsoJLxtAIMe3qCimUV68f7DqNVbONVgpMVXysptLeAm6OpXuKmm-RChGap1NDnQOw/s1600/La+gavotte+finish.jpg" height="266" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Liam digging deep for 2nd Place in Tour BDR Photo CyclingPics Freddy</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Podium of the first race of the Tour BDR</td></tr>
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<span style="mso-spacerun: yes;">It has been a great start to the 2015 season, but it has, in fact, been so busy that I have fallen behind with the race reports. I plan to cover most of the races this season on the blog. Some big events of note have been a win in the Departmental UNSS Mountain bike championships in March, an incredible 3rd place podium at the second race of the </span>Tour de C<span style="color: black; font-family: "Lucida Grande";">ô</span>te d’Azur in Monaco, and a very solid performance in the second stage (16K time trial)of the Tour de Bouches du Rhone to maintain his lead in the best young rider's competition. I'll circle back to some of of these races soon. In the mean time a few photos from the races.</div>
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<tr><td class="tr-caption" style="text-align: center;">Podium in Monaco 3/29/2015- 2nd race of the Tour CDA</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Working the Hills in Brignoles Tour de Var Photo CyclingPics Freddy</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Defending the Blue (Young Rider's Jersey) Aubagne TT 4/06/2015 Tour BDR Photo Sylvie Rattalino</td><td class="tr-caption" style="text-align: center;"><br /></td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
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So to answer the original question from the title of the post -- Yes! The winter training has paid some big dividends. Liam has some terrific form at the moment. Now, the big challenge is going to be to carry this form into the season and continue to improve on it. Stay tuned...</div>
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Live Strong, Train Safe and Live Well!</div>
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This is Bill and Liam reporting.</div>
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Bill & Liam Flanaganhttp://www.blogger.com/profile/05491484261177644173noreply@blogger.com3tag:blogger.com,1999:blog-936885386197085109.post-72136563614924327142015-03-09T04:58:00.000-07:002015-03-09T09:15:27.836-07:00Training Day - Discovering Girona with Chad Haga<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/I6fOgOKdtZM" width="560"></iframe><br />
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For this year’s “Training Day” segment we head to Girona, Spain to meet up with Professional cyclist Chad Haga. Chad is a multifaceted, talented individual. He is first of all, a smart guy – he graduated <i>summa cum laude</i> with an engineering degree from Texas A&M University. This academic distinction was achieved while simultaneously racing his bike and becoming the number one amateur in the country. So, it goes without saying that the guy is driven and has some incredible athletic talent. Chad is a talented musician as well – he has played the piano for sixteen years and can keep an audience mesmerized by his skilled mastery of the ivory. The six foot three, twenty-six year old from Texas also has had the courage to pursue his athletic dreams, and take a chance on making it to the highest levels of professional cycling. Instead of taking a secure well-paying job after college, he decided to delay that decision, and pursue his passion even if it meant that he would have to worry about paying the rent for awhile as he got going.<br />
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We first met Chad last year in Lucca, Italy through our mutual friend Ben King. Chad had just arrived in Europe to begin his first year on the World Tour – racing at the highest levels of the sport. At the time, I think Chad had quiet confidence, however, he wasn’t 100% sure how his body would hold up and respond to the demands of longer stage races, and a Grand Tour (if the opportunity presented itself for him to ride one). After we parted ways last year, Liam and I were able to have a sideline seat to Chad’s progress throughout the season by reading his well-written and entertaining blog. Did I mention that Chad is also an excellent writer? We were on the edge of our seats with his race reports and tales from the road. Chad had a stellar first year and an impressive showing in his first Grand Tour at La Vuelta de Espana in the Fall. <br />
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So, needless to say, we were really stoked when Chad agreed to spend a day with us riding bikes, talking life, and exploring his new training base – Girona, Spain. Girona is in the North of Spain (Catalunya) just across the mountainous border from France. Although Girona is only a 4-hour drive from where we live in France, it is a world apart. In Girona they speak Catalan, they eat at different hours than the French (lunch at 3 o’clock in the afternoon, and dinner can be as late as 10 or 11 at night), people love to go out at night and be in the bars and cafes, and the crowd seems to just flow into the streets the later it gets (granted we were there on a Friday night, and Girona is a University town), and all around outside the city are miles and miles of nearly empty, well-maintained roads. As Chad told us, you can ride in the foothills, you can ride the flats, you can ride the punchy climbs down by the Mediterranean Sea, or chose to head into the mountains for the really big stuff. It’s got a little bit of everything, and the weather is generally good year-round.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGmJJ3YPIjeo3SU2dV_QaFXSjk7WcMl1KRk34oyompiWnz2sxElHHFGFSoAqmef7CEUePiecp26KR6MP0UqWCz1FGWW76z_aVBZxrBq7SYDzsXRMO2hKDuQe6W1qZ9iezsWM-OBXSMgEg/s1600/Screen+Shot+2015-03-09+at+1.27.24+PM.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGmJJ3YPIjeo3SU2dV_QaFXSjk7WcMl1KRk34oyompiWnz2sxElHHFGFSoAqmef7CEUePiecp26KR6MP0UqWCz1FGWW76z_aVBZxrBq7SYDzsXRMO2hKDuQe6W1qZ9iezsWM-OBXSMgEg/s1600/Screen+Shot+2015-03-09+at+1.27.24+PM.png" height="221" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Girona -The Jewel of Catalunya</td></tr>
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The day that we had arranged to meet was a clear day, however, the wind was gusting to about 50 miles per hour (80km). Liam had just come off a training camp in the Haute Alpes with three days of riding in similar winds, so it was no problem for him. However, for me, filming with one hand and riding with the other, it presented somewhat of a challenge. At one stage, we were blasting downwind at a speed of about 75km an hour and made a right-hand turn into a huge crosswind. Liam and Chad were literally riding at a 45 degree angle slant in order to not be blown off their bikes. I was riding along behind with one hand on the bars and one hand filming, thinking this is a really cool shot, and not realizing that in about 2 seconds the same wind was going to hit me. I didn't go down, but it was close. We were riding one of Chad's go-to loops in the foothills just north of the city. The route took us through hilly farmland and up through small hamlets which consisted mainly of a small groups of houses built around a community church. I think we passed maybe three or four cars the entire time we were on the loop - we literally had the roads to ourselves. While we were out on the loop, we talked about what cyclists do when they ride - "riding bikes." We talked about time trialing and pain thresholds. Chad at one point said, "I like the pain when you think you can't take it anymore, and then you go one notch harder." And, "you know the effort is about right when you can start to taste blood in your throat." Yes, cyclists are a different breed! We also talked about workouts. At the moment, Chad is working on his climbing by doing a lot of off-tempo hill work. In these workouts he is constantly changing the speed and pace on a climb, never allowing himself to fall into a comfortable rhythm. This training forces his body to adapt, and to be better able to handle the changes of pace and attacks that come when he races in the mountains. Liam and Chad gave it the gas and hit it a few times on the hills. It was awesome!<br />
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<tr><td class="tr-caption" style="text-align: center;">Liam and Chad on the "Go-To" Loop</td></tr>
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After the ride, we headed back into Girona. As you enter the city from the north, the view is pretty intense. Up above sits a massive Gothic Cathedral whose presence influences the feel and perception of the town. This religious building with its timeless, classic quality gives the area a monumental feel – it is the anchor of the city. Another prominent feature of the Catalan town are rivers with multiple bridges and beautiful building structures along the banks. Whether you walk or ride it seems that you are always crossing bridges in Girona. Back at the appropriately named "Girona River Cafe," we sat down with Chad for an interview to talk bikes, training, season goals, and about life in general. Chad was heading off to Italy for Tirreno-Adriatico – a seven day stage race across the North of Italy. He has got his eyes set on the last day time trial. If he has the legs left after 6 days of racing on Italian roads against the likes of Alberto Contador, Chris Froome, and Vincenzo Nibali (all past Tour de France winners) he is going to go for it in the final time trial. The stage is a flat out and back 10km along the coast in San Benedetto del Tronto. We now know that he'll be at a "tasting the blood in your throat" effort level for that one.<br />
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<tr><td class="tr-caption" style="text-align: center;">River Front Girona</td><td class="tr-caption" style="text-align: center;"><br /></td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Gothic Cathedral - Center Piece and Anchor of Girona</td></tr>
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Not everything that we covered was exclusively about cycling. Chad told us about some of the volunteer work he had done, during the off-season, while down in Mexico. It was the second year in a row that he volunteered, with other like-minded athletes, to build a house for a Mexican family in need. Chad expressed that, as an athlete you are constantly immersed in your training and performance, but it is nice to be able to spend some time away thinking about and helping others. We also talked about music and being a musician. For Chad, the piano is something that he can go to that is completely unrelated to cycling. It gives him balance, and from what I had read – the man can play! I had been trying to locate a piano in town so that we could get a sampling from the maestro. I finally tracked one down, but it was at a jazz club that, unfortunately, didn't open until 9pm. Chad told us that he had just purchased a full sized electronic keyboard that he had back at his apartment, and he invited us to come over for a sampling On the walk over to the apartment, we had some fun with a bit of Girona sightseeing. I kissed a Lioness's butt, but for more on that you'll have to watch our "Training Day" video. Once back at the apartment, we were treated to a wonderful sampling of music. Chad is truly a talented pianist.<br />
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After the interview, we said our goodbyes and wished Chad good luck for the race in Italy and the rest of the season in general. Our day spent in Girona had left us thinking, not only about cycling, but also about the diversity and capabilities of a human being. One person has the capacity to be many things – athlete, musician, engineer, writer, Samaritan. We left Girona inspired and motivated to explore all the wonderful possibilities of life, both on and off the bike. <br />
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Live Strong, Train Safe, and Live Well!!<br />
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This is Bill and Liam signing out.<br />
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<br />Bill & Liam Flanaganhttp://www.blogger.com/profile/05491484261177644173noreply@blogger.com2tag:blogger.com,1999:blog-936885386197085109.post-66480079785268099952015-02-26T03:15:00.002-08:002015-03-07T14:17:07.217-08:00A Perfect Day of Racing in the Haut Var<iframe width="560" height="315" src="https://www.youtube.com/embed/CZEPKoU-T3I" frameborder="0" allowfullscreen></iframe><style>
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</div><div class="MsoNormal">“This is FatherSonTour reporting from Stage 2 of the Tour du Haut Var in the mountain town of Tourtour, France.” That was our opening tweet as the three boys and I began last Sunday spectating some truly awesome professional cycling here in the South of France.<span style="mso-spacerun: yes;"> </span>I don’t know if we chose to watch the race from town of Tourtour for its great location (the race would pass through the town and it’s climb three times during the day), or, perhaps, more for the opportunity to tweet that opening line with all the “tours” in it.<span style="mso-spacerun: yes;"> </span>In any case it was a great choice. Tourtour is a beautiful, somewhat remote, hilltop village in the Var department of France.<span style="mso-spacerun: yes;"> </span>An 8km climb winds its way up to the village and crests on a grassy knoll by a church just after it passes through center of town.<span style="mso-spacerun: yes;"> </span>The top of the climb has incredible views to the south down towards the Mediterranean Sea (about 30 miles away) to the west towards the Luberon and Mont Ventoux (50 miles away), and to the east towards the famous towns of Cannes and Nice of the Cote d’Azur.<span style="mso-spacerun: yes;"> </span>It was truly a great venue for watching the race unfold.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmOoM_WpfsvVE-q43X102gpi4Tb8_jeu7N-ABiZjWXd24jmNfJziYMERa2tXlGrtmkkj4DP_UAY9L_Vl89ZGKWryagHeLGW_tBA-0X4Pu52irCLh0Vy9SvAXYz9ZEXHdmvee9JaMvQguo/s1600/IMG_3216.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmOoM_WpfsvVE-q43X102gpi4Tb8_jeu7N-ABiZjWXd24jmNfJziYMERa2tXlGrtmkkj4DP_UAY9L_Vl89ZGKWryagHeLGW_tBA-0X4Pu52irCLh0Vy9SvAXYz9ZEXHdmvee9JaMvQguo/s1600/IMG_3216.jpg" height="400" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Boys at the Tourtour Summit</td></tr>
</tbody></table>I love watching these early-season races roadside with the boys.<span style="mso-spacerun: yes;"> </span>There’s not as much hype nor as many crowds as the stages of the major Tours later in the year.<span style="mso-spacerun: yes;"> </span>You have more access to the races and you are more able to get a sense of the tactics and how the race is unfolding. It is pure cycling at its best. The day would also be special because our friend Chad Haga was racing in the peloton. Chad rides for Team Giant-Alpecin.<span style="mso-spacerun: yes;"> </span>We met Chad last year in Lucca at the beginning of his first year in the pro ranks of the World Tour.<span style="mso-spacerun: yes;"> </span>Chad had an incredible debut season, and a very impressive finish to his first grand tour at the Vuelta de Espana.<span style="mso-spacerun: yes;"> </span>Maybe even more impressive was the fact that he managed to blog every single day of that first Grand Tour.<span style="mso-spacerun: yes;"> </span>Wow! You can find a link to Chad's blog <a href="http://www.chadhaga.blogspot.com/">here</a>.</div><div class="MsoNormal"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicSeHi6riYtDzK1OqI7il3eAIK7vXc-bJEs77AvFxyEfJFv1lZmOqfh1zRCXWgw5XC64JOmD6zvW4awIaxwIMw1_GlLp0XisKq9cXUPBZV-AD9ngt-0AteLL9oU41QE3GuyoTZoUVpjlU/s1600/IMG_3221.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicSeHi6riYtDzK1OqI7il3eAIK7vXc-bJEs77AvFxyEfJFv1lZmOqfh1zRCXWgw5XC64JOmD6zvW4awIaxwIMw1_GlLp0XisKq9cXUPBZV-AD9ngt-0AteLL9oU41QE3GuyoTZoUVpjlU/s1600/IMG_3221.jpg" height="400" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Getting ready to cheer the riders on</td></tr>
</tbody></table>It was an amazingly beautiful day with highs in the low 50’s.<span style="mso-spacerun: yes;"> </span>This was in sharp contrast to the day before. The weather for stage 1 had been terrible with heavy rains and close to freezing temperatures.<span style="mso-spacerun: yes;"> </span>Chad had told us that it was so cold that he couldn’t feel the lower part of his legs and feet for much of the race.<span style="mso-spacerun: yes;"> </span>I think the contrast of the beautiful weather for stage 2 made everyone happy – spectators and racers alike! We arrived in Tourtour about an hour before the race was scheduled to come through.<span style="mso-spacerun: yes;"> </span>Everyone was hungry so we found a small café in the center of small village to order the kids favorite --“Americane.”<span style="mso-spacerun: yes;"> </span>The “Americane” is a hamburger in a French baguette with frites inside as well – all covered in copious amounts of ketchup…Yes, you can take the boys out of the States, but you can’t take the States out of the boys!</div><div class="MsoNormal"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGSXUKDGlHkHK6aREmbD6KsgKDRdTPqRmjFxW9wpGE72vsoxnd-4z72N8yhfJELtNMlRrUB40g3TAcXjJ9Quxm_eFfE3mCkvnTJVgn1r2Cb7QBebJdCcmZ7484_gd92wow5uQquVY0Or8/s1600/IMG_3220.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGSXUKDGlHkHK6aREmbD6KsgKDRdTPqRmjFxW9wpGE72vsoxnd-4z72N8yhfJELtNMlRrUB40g3TAcXjJ9Quxm_eFfE3mCkvnTJVgn1r2Cb7QBebJdCcmZ7484_gd92wow5uQquVY0Or8/s1600/IMG_3220.jpg" height="400" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Famous "Americane"</td></tr>
</tbody></table>After lunch we walked 200 meters or so up to the hill crest to get ready for the race to come through, on what would be the first of three passes through the town.<span style="mso-spacerun: yes;"> </span>As we waited for the race, we met some of the locals and the boys had fun wrestling and rolling down a sun soaked grassy hill.<span style="mso-spacerun: yes;"> </span>It was one of those days that give you this uplifting, reassuring sense that spring and better weather are soon to arrive. <span style="mso-spacerun: yes;"> </span>From our vantage point at the top of the GPM (the line at the top of the mountain for climbing points), we could see the race make its way through Tourtour and crest the climb.<span style="mso-spacerun: yes;"> </span>Even more stunning was the backdrop framing this scene -- the white summit of Mont Ventoux in the distance.</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7VJ8Jd3skhDCCxVJ7US-0rYdGahrH2Y9HLfVKx4GqywYScyyo1uKG5LKylbrqJ6qNUVxcYCk3stUdChRkmtFYzE76dB6Bs13PBPSbvhECoRzpp8R-pwMva6E4ZDAB8Ub-_0LbTeJUHo8/s1600/toutour+summit+1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7VJ8Jd3skhDCCxVJ7US-0rYdGahrH2Y9HLfVKx4GqywYScyyo1uKG5LKylbrqJ6qNUVxcYCk3stUdChRkmtFYzE76dB6Bs13PBPSbvhECoRzpp8R-pwMva6E4ZDAB8Ub-_0LbTeJUHo8/s1600/toutour+summit+1.jpg" height="400" width="318" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The GPM summit with white top of Mt. Ventoux in the distance</td></tr>
</tbody></table><div class="MsoNormal">It quickly became apparent that Chad’s Giant-Alpecin team was looking to do something pretty special in the race that day. <span style="mso-spacerun: yes;"> </span>They were on the front in the first pass of the GPM.<span style="mso-spacerun: yes;"> </span>For the second and third passes they were in the front of the peloton and appeared to be comfortably managing the break of the day, keeping them within about a minute and a half.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgO-GcckNNwguWJO3iSuTUcv1QJXvlxTUsD6ZAPToh4KTaRl9d6hg5xto573TG2blkcDQm91uzRoLSBqnGUDPj7mdWwMkCxh5k9Qjyp_icgESZx250UyGNUt2Zpi71ZWa_ceiKoyOctsaE/s1600/IMG_3258.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgO-GcckNNwguWJO3iSuTUcv1QJXvlxTUsD6ZAPToh4KTaRl9d6hg5xto573TG2blkcDQm91uzRoLSBqnGUDPj7mdWwMkCxh5k9Qjyp_icgESZx250UyGNUt2Zpi71ZWa_ceiKoyOctsaE/s1600/IMG_3258.JPG" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Giant-Alpecin out in front all day</td></tr>
</tbody></table>After the third pass at Tourtour, we drove 20 minutes down to the town of Draguignan for the finish which was three loops of a 17km hilly circuit around the town.<span style="mso-spacerun: yes;"> </span>Here, we were able to see the race play out, and see all of Giant-Alpecin’s work for the day pay out in the end.<span style="mso-spacerun: yes;"> </span>The team was able to get away with about 40 riders on the final circuit and, in the final straightaway, Chad gave his teammate Luka Mezgec an insane lead-out to launch his sprint for the win.<span style="mso-spacerun: yes;"> </span>In professional cycling, success often comes down to cohesive teamwork. The day was right up there with one of the best bike races we’ve ever spectated.<span style="mso-spacerun: yes;"> </span>I think for Chad and his Giant teammates it was pretty close to a “perfect day” on a bike.<span style="mso-spacerun: yes;"> </span>I’m really happy that we were able to be there, and that the boys could see a rider that they have come to respect and admire do so well in the race.</div><div class="MsoNormal"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkLOlsPWYUQfLHoqCW4KDbNqdE7fsiAAcPa9674iQho5DCavRc5dzHA9zHOqVtKLeEsfPp0RaKHG9ZL_91k7yHPVu2CR-FgsQHp_hODtVO61xRur0SYtyDPrIDvFhJepQDP5akaeA8Yno/s1600/PIC521876634.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkLOlsPWYUQfLHoqCW4KDbNqdE7fsiAAcPa9674iQho5DCavRc5dzHA9zHOqVtKLeEsfPp0RaKHG9ZL_91k7yHPVu2CR-FgsQHp_hODtVO61xRur0SYtyDPrIDvFhJepQDP5akaeA8Yno/s1600/PIC521876634.jpg" height="233" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The reward - Luka going for the win with Chad in the background. Photo credit Steephill.tv</td></tr>
</tbody></table><br />
</div><div class="MsoNormal">After the race, we were able to catch up with Chad. Liam also got the chance to practice his developing race reporting skills with a post-race interview.<span style="mso-spacerun: yes;"> </span>Hope you enjoy it!</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Live Strong, Train Safe and Live Well!</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">This is Bill, Liam, Aidan and Roan signing out.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div>Bill & Liam Flanaganhttp://www.blogger.com/profile/05491484261177644173noreply@blogger.com0tag:blogger.com,1999:blog-936885386197085109.post-62870806882439699382015-01-26T09:25:00.000-08:002015-01-26T09:26:56.009-08:00A Lot about Lactate thresholds, Heart Rate, Cadence, and a VO2max test<style>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgO0loT7yLK_FsDj9aMkSNXi-oAgaCb7zATJud8JFnM7c_AuvjWY5gtIQSA1BMorQpkGHqtSyMuHH-RwVbq2nirgrv_gQsSAx8-bShIMvn2FTyAuLgMIiKyo9VhKIbHK6nmWDzu9m6hOQY/s1600/IMG_3161.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgO0loT7yLK_FsDj9aMkSNXi-oAgaCb7zATJud8JFnM7c_AuvjWY5gtIQSA1BMorQpkGHqtSyMuHH-RwVbq2nirgrv_gQsSAx8-bShIMvn2FTyAuLgMIiKyo9VhKIbHK6nmWDzu9m6hOQY/s1600/IMG_3161.JPG" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sports Performance Lab - Aubagne</td></tr>
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Last week Liam had the opportunity to do some testing in a
local sports performance lab.<span style="mso-spacerun: yes;"> </span>The main
test of the day was a VO2max test. It is a tough and painful experience, but
one that is invaluable when it comes to getting future training right.<span style="mso-spacerun: yes;"> </span>Essentially, the test involves putting on a
device that measures the amount of oxygen you are breathing while you ride a
bike. Other equipment is used to measure blood pressure, heart rate, power
output, cadence, and left and right pedal balances. <span style="mso-spacerun: yes;"> </span>Concurrently, blood lactate levels are being
measured to determine the athlete’s lactate threshold (a point at which the
body can no longer flush lactic acid from the blood). </div>
<div class="MsoNormal">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkYY-tupm2mJ1kSIG8aRqFdfqOLU71TfwNulDmlRkIbsH6WTuKXnRa_yYT0SbBPb7mGlOQo3jMPwfZLMJAvj1Tc0Mf2QlnfNLGEzPDNPTwgdeUTc-Gjk53eEowcwZZM4ekbXmqgb4ziFI/s1600/IMG_3157.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkYY-tupm2mJ1kSIG8aRqFdfqOLU71TfwNulDmlRkIbsH6WTuKXnRa_yYT0SbBPb7mGlOQo3jMPwfZLMJAvj1Tc0Mf2QlnfNLGEzPDNPTwgdeUTc-Gjk53eEowcwZZM4ekbXmqgb4ziFI/s1600/IMG_3157.jpg" height="400" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Cyborg</td></tr>
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The whole setup looks like something straight out of a
futuristic cyborg movie. The mask makes it pretty difficult to breath. The test
starts with a relatively low power output, and then slowly the power output
requirement is increased until the point of exhaustion is reached.<span style="mso-spacerun: yes;"> </span>During this effort a mask completely covers
the nose and mouth, making breathing relatively difficult. The athlete is being
pricked periodically to measure blood lactate, and a cuff to measure blood
pressure is squeezing the arm every few minutes.<span style="mso-spacerun: yes;"> </span>Liam loves a good suffer fest so he was
willing and eager to step up and take on the challenge.<span style="mso-spacerun: yes;"> </span></div>
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<br /></div>
<div class="MsoNormal">
Up until now, we had never done any performance testing, so I
wasn’t sure what to expect.<span style="mso-spacerun: yes;"> </span>I know that
Liam can go really fast on a bike, but how was that going to translate to
quantifiable numbers?<span style="mso-spacerun: yes;"> </span>Well… the numbers
were quite good!<span style="mso-spacerun: yes;"> </span>Liam has an extremely
high VO2max for his age.<span style="mso-spacerun: yes;"> </span>Although this alone is not a indicator of
performance on the road, it certainly is a good indicator of his potential.<span style="mso-spacerun: yes;"> </span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhy5ZwUKAZB6XDhuwCRAf0sxSllklKUKAUNJxcsJKr2RRnvg9bXvEqMaxUSIPjK4ZDyTufwGjYO7ai4AE9XDOqvW_wsglT7qdDqC89VVJRQ644HelyR1q-wWoajim2GmoA61wV2j5I1FOY/s1600/IMG_3162.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhy5ZwUKAZB6XDhuwCRAf0sxSllklKUKAUNJxcsJKr2RRnvg9bXvEqMaxUSIPjK4ZDyTufwGjYO7ai4AE9XDOqvW_wsglT7qdDqC89VVJRQ644HelyR1q-wWoajim2GmoA61wV2j5I1FOY/s1600/IMG_3162.JPG" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Instant feed back with data points as the test rolls on</td></tr>
</tbody></table>
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Although the test “hurt like hell”, it was a huge confidence
boost for Liam going into the season ahead.<span style="mso-spacerun: yes;">
</span>By getting the numbers such as aerobic threshold, lactic threshold,
maximum power, and sustainable power, Liam is now better able to plan his
training.<span style="mso-spacerun: yes;"> </span>I don’t know if it had
anything to do with it; but, three days after his visit to the sports lab, Liam was able to go out and score
his first victory of the 2015 season at the Criterium d’Hiver in
Beaumont-de-Pertuis.<span style="mso-spacerun: yes;"> </span>Liam was able to
ride away from the field with another rider in the final ten minutes of the very
hilly course. But this time instead of being content with second place (as was
the story of the majority of the last season), he unleashed a sprint like a man
possessed and was able to win the race!<span style="mso-spacerun: yes;">
</span>So much of racing is mental, and I think the lab results have given Liam
just that little extra bit of confidence that he lacked in the past. After the
race, I asked him how that sprint finish felt.<span style="mso-spacerun: yes;">
</span>He said that it was tough, but when compared to the VO2max test it was
relatively easy…</div>
<div class="MsoNormal">
<br /></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEho3GWYQLUPOXZXar4MPpP4Pr8vEPJ8TU-YEKlubyDQhTnyz3iySkACdMu8SGG7Gp0GB9XBifHKNQR5WVJwYZG2T8x4WyUz_rWN1kLi5h6Z8kFjNwOl2j9bH62NL5nuS-9KZhAIenOZ_YQ/s1600/IMG_3164.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEho3GWYQLUPOXZXar4MPpP4Pr8vEPJ8TU-YEKlubyDQhTnyz3iySkACdMu8SGG7Gp0GB9XBifHKNQR5WVJwYZG2T8x4WyUz_rWN1kLi5h6Z8kFjNwOl2j9bH62NL5nuS-9KZhAIenOZ_YQ/s1600/IMG_3164.jpg" height="400" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">First win of the 2015 Season!</td></tr>
</tbody></table>
<div class="MsoNormal">
2015 is off to a great start! Liam has several friends he races and trains with. They all seem to motivate and inspire each other to reach for their cycling potential. It is a lot of hard work; but, at the same time, it is also a lot of fun. </div>
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Life Strong, Train Safe, and Live Well!</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
This is Bill and Liam signing out.</div>
Bill & Liam Flanaganhttp://www.blogger.com/profile/05491484261177644173noreply@blogger.com0tag:blogger.com,1999:blog-936885386197085109.post-41085994539280960462014-11-25T05:33:00.001-08:002015-02-01T01:56:47.938-08:00MudFest - Coupe de France Cyclocross<style>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5zrGVtQ1FKZsKWicJ_l0rbGA9nqVtk0sQkv4VzFZONXNHhIexqjoIs9QbL2y-7LFmfaxGUEtwxu5Q0VninerYBMH2e2oFurGCHW7UmHTR3niLR4Bj_36fei6kCU2CvIfXJENpvuI0kO8/s1600/Liam+Coup+De+France+2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5zrGVtQ1FKZsKWicJ_l0rbGA9nqVtk0sQkv4VzFZONXNHhIexqjoIs9QbL2y-7LFmfaxGUEtwxu5Q0VninerYBMH2e2oFurGCHW7UmHTR3niLR4Bj_36fei6kCU2CvIfXJENpvuI0kO8/s1600/Liam+Coup+De+France+2.jpg" height="400" width="263" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Liam - Coupe de France Cyclocross</td></tr>
</tbody></table>
<div class="MsoNormal">
Four and a half years ago, when we first arrived in France
Liam tried out a few cyclocross races.<span style="mso-spacerun: yes;">
</span>We didn’t have a cyclocross bike, so Liam just took along his road bike
with normal tires and winged it.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>It was rough.<span style="mso-spacerun: yes;">
</span>The races took place around rocky goat fields, or on hillside trails
that were better suited for hardcore mountain bikes. Many of the courses were
near impossible to ride on with a standard road bike.<span style="mso-spacerun: yes;"> </span>I talked to many of the other French parents
and they assured me that Cyclocross was fine on a regular bike “ just think of
the skills he will develop”…. Funny, that as I looked around at the bikes at
the races, not one of their kids had a road bike.<span style="mso-spacerun: yes;"> </span>In fact, they all had the latest Cross models
with light frames, fancy wheels, and super grippy tires.<span style="mso-spacerun: yes;"> </span>Uhmmm… </div>
<div class="MsoNormal">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibn6ztvtHNOCHxhMr40wKGai-OZaPW0nj2O5U7BTlySJGi0LAdfU_SAcsqpcjyVUCGs0wnh75pk2ii7tnQHFZjTFijIvI9Z1YT-bo1d4PSTNuV_dIdr354k64sMGkMITj1MnTmgGFtQdw/s1600/Mud.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibn6ztvtHNOCHxhMr40wKGai-OZaPW0nj2O5U7BTlySJGi0LAdfU_SAcsqpcjyVUCGs0wnh75pk2ii7tnQHFZjTFijIvI9Z1YT-bo1d4PSTNuV_dIdr354k64sMGkMITj1MnTmgGFtQdw/s1600/Mud.jpg" height="400" width="275" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Cyclocross Mud - nothing like it</td></tr>
</tbody></table>
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Mud – mud is a key feature of many, if not most, cyclocross
races.<span style="mso-spacerun: yes;"> </span>I’m not talking about just a
little bit of mud, I’m talking five, six inches deep mud.<span style="mso-spacerun: yes;"> </span>Mud that clumps and sticks to the bike and
gets into the brakes; mud that can stop a regular road bike right in its
tracks.<span style="mso-spacerun: yes;"> </span>You see, another feature of a
cross bike that varies from a regular road bike is the brakes.<span style="mso-spacerun: yes;"> </span>Cross bikes have open wire or disc brakes
that leave a lot of clearance for the wheels.<span style="mso-spacerun: yes;">
</span>This feature allows the wheels to continue to turn even when caked with
mud.<span style="mso-spacerun: yes;"> </span>Ultimately, after about a month of
frustration, it was this feature or lack of having this brake feature that led
us to buy Liam’s first dedicated cyclocross bike.<span style="mso-spacerun: yes;"> </span>Liam raced that bike for 5 cross seasons,
until, finally, at a race in Marseille last month it died.<span style="mso-spacerun: yes;"> </span>It was the first race that Liam has ever had
a DNF (did not finish) in. </div>
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After the bike broke beyond repair, we were faced with a
tough decision…skip cyclocross this year or invest in another bike.<span style="mso-spacerun: yes;"> </span>Cyclocross is not exactly Liam’s strength,
but he has grown to enjoy it more and more, and it has become a major part of
Liam’s “off” season in the winter.<span style="mso-spacerun: yes;"> </span>It
actually gets more complicated, because as the racing has gotten more advanced
Liam now needs two bikes for most races.<span style="mso-spacerun: yes;">
</span>In really muddy conditions there is a pit on the course where riders are
allowed to change bikes every lap or so.<span style="mso-spacerun: yes;">
</span>Between laps their crew frantically tries to get the bike as clean as
possible before the next exchange. As a side note, guess who gets the dirty job
of pit crew at these mud fests? Voila c’est moi. <span style="mso-spacerun: yes;"> </span>To make matters more pressing, Liam had the
opportunity to race on the Provence Cyclocross team at the upcoming Coupe de
France in Sisteron.<span style="mso-spacerun: yes;"> </span>It was a big race
with the best cyclocross racers in France competing, and it was coming up in
less than three weeks. We had to make a decision quickly.<span style="mso-spacerun: yes;"> </span>After a week of debate and some cyclocross
soul searching on both Liam and my part, we committed to this year’s cross
season.<span style="mso-spacerun: yes;"> </span>I say “we” because remember I’m
the pit crew.<span style="mso-spacerun: yes;"> </span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-7U1ned6WbW5JaA9ChJe8S8HFpD9xWWmW_6MG9tbf_YI6BtMh6z1pyXApZJkjRgzTofiQB4QOXgNXFv_JVahWAn8XHDPYACLmqYfoqBwCKKR-itw6JUhfsLpKDo1QUoSMswJisuodK9A/s1600/mud+fest+2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-7U1ned6WbW5JaA9ChJe8S8HFpD9xWWmW_6MG9tbf_YI6BtMh6z1pyXApZJkjRgzTofiQB4QOXgNXFv_JVahWAn8XHDPYACLmqYfoqBwCKKR-itw6JUhfsLpKDo1QUoSMswJisuodK9A/s1600/mud+fest+2.jpg" height="355" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Liam Rolling on the New Crockett</td></tr>
</tbody></table>
<div class="MsoNormal">
A week before the Coupe de France we found a sweet Trek
Crockett 7 Disc Cyclocross bike at a local bike shop ( it was last year’s model
so we got a pretty good deal on it).<span style="mso-spacerun: yes;"> </span>We
got the bike on a Friday and the next day Liam was tearing it up at a race in
Saint Tropez.<span style="mso-spacerun: yes;"> </span>He was 5<sup>th</sup>
place in Saint Tropez. Not a bad result.<span style="mso-spacerun: yes;">
</span>After Saint Tropez the rains came and they didn’t let up for a
continuous week.<span style="mso-spacerun: yes;"> </span>Liam had a second race
during that week on the Armistice Day holiday in Le Tour with another great top
ten result.<span style="mso-spacerun: yes;"> </span>It rained continuously for
the entire week.<span style="mso-spacerun: yes;"> </span>It was looking like the
Coupe de France was going to be a real mud fest.<span style="mso-spacerun: yes;"> </span>We went up to Sisteron the day before the
event to pick up the race number and to recon the course.<span style="mso-spacerun: yes;"> </span>We needed fly fishing wading boots to even
get around the course. It was crazy.<span style="mso-spacerun: yes;">
</span>There were nearly 200 kids that were going to be in the Cadet race the
following day.<span style="mso-spacerun: yes;"> </span>I had seen some muddy
courses, but this was going to be insane.<span style="mso-spacerun: yes;">
</span>The following day they had a draw for start position.<span style="mso-spacerun: yes;"> </span>Liam had bad luck with a last 18<sup>th</sup>
row start position.<span style="mso-spacerun: yes;"> </span>This meant that the
race for a top spot was literally over before it even began.<span style="mso-spacerun: yes;"> </span>In a race with such a large field on a narrow
course it is very difficult if not impossible to do well if you start from the
very back. Liam would have to look at this race as an opportunity to get some
great experience, see how many people he could pass, and have some good fun in
the mud.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhS1GHR4Ugc6Yy26lPhCi4t3jj5Y0XZcwNyuLLp4e0MOLgGoTSRrIeEPN-1TxHmF5_Caqt_fNYbaoOj5vTxfut7AS0yJnX0ZsGauqrvUx-ETSozvxUNBTflTkUGt_c1CbzRxz8ttu2sgJw/s1600/IMG_7406+(1500x1000).jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhS1GHR4Ugc6Yy26lPhCi4t3jj5Y0XZcwNyuLLp4e0MOLgGoTSRrIeEPN-1TxHmF5_Caqt_fNYbaoOj5vTxfut7AS0yJnX0ZsGauqrvUx-ETSozvxUNBTflTkUGt_c1CbzRxz8ttu2sgJw/s1600/IMG_7406+(1500x1000).jpg" height="266" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Mud Fest - Sisteron</td><td class="tr-caption" style="text-align: center;"><br /></td><td class="tr-caption" style="text-align: center;"><br /></td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
</tbody></table>
<div class="MsoNormal">
We had borrowed Liam’s brother’s CX bike as a second bike,
and I was having a joyous time in the pits during the race.<span style="mso-spacerun: yes;"> </span>Liam would come through and we would
flawlessly get the bike exchange done.<span style="mso-spacerun: yes;">
</span>After the exchange all hell would break loose.<span style="mso-spacerun: yes;"> </span>200 people were frantically trying to clean off
derailleurs, chains, pedals, wheels, and the frames in general.<span style="mso-spacerun: yes;"> </span>I’m not sure who was more muddy : the racers
or the pit crews.<span style="mso-spacerun: yes;"> </span>It was a learning
experience. Liam finished 115<sup>th</sup>.<span style="mso-spacerun: yes;">
</span>He was disappointed, but I told him to look on the bright side : he
didn’t break his bike!<span style="mso-spacerun: yes;"> </span>With all that mud,
derailleurs were popping of like bottle caps. <span style="mso-spacerun: yes;"> </span>Liam passed about 40 racers on his own, and the
other 40 that he passed were a result of broken bikes.<span style="mso-spacerun: yes;"> </span>Frances Mourey, the Champion of France and
one of the best riders in the world, broke his bike in the final lap of the
elite race.<span style="mso-spacerun: yes;"> </span>He had built an incredible
lead.<span style="mso-spacerun: yes;"> </span>He started running with the bike
to get to the line, but at the very last moment, inches from the finish, he was
passed and lost the win.</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiJ_QqH16kypKFPTm-e-i0Z9koicI_wHaBZDo9jdnIAaH4mRZ4JzUE3KCjMw58WOilxVDssH96PZ7f5-_2IxMH45cOpNpqHpDqJCDeEzu9Er2a9w6vcJ9IW6PhVzZqRCf_fIFCx4stQaY/s1600/Morey+coupe.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiJ_QqH16kypKFPTm-e-i0Z9koicI_wHaBZDo9jdnIAaH4mRZ4JzUE3KCjMw58WOilxVDssH96PZ7f5-_2IxMH45cOpNpqHpDqJCDeEzu9Er2a9w6vcJ9IW6PhVzZqRCf_fIFCx4stQaY/s1600/Morey+coupe.jpg" height="261" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Frances Mourey in a sprint for the line</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjT5-EKszl93v4RhN8QS5T2GExRZj4ZeaRZsgK-5VnW6P5pC5m_VFWHik0-e7txlJeLb3AqCz5ydPDgyHytl1PxNVSgfEp8qXUD6tn3hKtlOLGqIL6x24uc1_QUhxU7-azYoP3jB1mT4CY/s1600/Mourey+finish.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjT5-EKszl93v4RhN8QS5T2GExRZj4ZeaRZsgK-5VnW6P5pC5m_VFWHik0-e7txlJeLb3AqCz5ydPDgyHytl1PxNVSgfEp8qXUD6tn3hKtlOLGqIL6x24uc1_QUhxU7-azYoP3jB1mT4CY/s1600/Mourey+finish.jpg" height="253" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Devastated to have lost the win - it was tough out there!</td></tr>
</tbody></table>
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Even at the highest levels cyclocross is crazy and unpredictable sport. It kind of grows on you. After the race, Liam and I were already talking about the next one. I'm sure I will be cursing in the pits, but come the next weekend I'll be ready to dive in there and go for another round!<br />
<br />
Live Strong, Train Safe and Live Well!<br />
<br />
This is Bill and Liam Signing outBill & Liam Flanaganhttp://www.blogger.com/profile/05491484261177644173noreply@blogger.com0tag:blogger.com,1999:blog-936885386197085109.post-20726102212462881392014-10-22T09:57:00.000-07:002014-10-22T12:41:47.933-07:00Off Go the Training Wheels<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR4VvjUlvxHTBt4J8vi4LlLC5isV-vqBBnkeZY5HXZrgZydG2SIpbHlVu-zwOSGmXEWDZ7_Hz5U8FSCr-GH_4NMP4E6kw1rhJ32pvpWzZdCyQq5nG2FBBd0vflfALwXFM6AAqGRpefp2g/s1600/Assen+Prolouge.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR4VvjUlvxHTBt4J8vi4LlLC5isV-vqBBnkeZY5HXZrgZydG2SIpbHlVu-zwOSGmXEWDZ7_Hz5U8FSCr-GH_4NMP4E6kw1rhJ32pvpWzZdCyQq5nG2FBBd0vflfALwXFM6AAqGRpefp2g/s1600/Assen+Prolouge.jpg" height="400" width="266" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"> European Youth Tour TT in Assen, Netherlands</td></tr>
</tbody></table>
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I remember the day we took Liam’s training wheels off.<span style="mso-spacerun: yes;"> </span>It was an October day in California many
years ago.<span style="mso-spacerun: yes;"> </span>Liam had a little red Schwinn
bike.<span style="mso-spacerun: yes;"> </span>It was his first bike.<span style="mso-spacerun: yes;"> </span>He loved that bike, and whenever he got the
chance he used to ride it around a local park next to our house.<span style="mso-spacerun: yes;"> </span>I think Liam was around 4 years old when the
time had come for the training wheels to come off. </div>
<span style="mso-spacerun: yes;"></span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtGTIVBzQYy42IuZH6A67u0j3ipuWXxKtuLgy7y9qdO93ZHNgOpbvRrr9SSAERw_se7LZ2AydR3RECcWhHPIL2hyphenhyphenxfMY6dh_IDW0wEEvkCE8JkBEKHa7iamjslO-kHr7lMRf561R2A8yA/s1600/Liam+Chateaudouble.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtGTIVBzQYy42IuZH6A67u0j3ipuWXxKtuLgy7y9qdO93ZHNgOpbvRrr9SSAERw_se7LZ2AydR3RECcWhHPIL2hyphenhyphenxfMY6dh_IDW0wEEvkCE8JkBEKHa7iamjslO-kHr7lMRf561R2A8yA/s1600/Liam+Chateaudouble.jpg" height="266" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Liam in the mountains in yellow (Tour de Var)</td></tr>
</tbody></table>
<div class="MsoNormal">
The big difference between riding with training wheels and
riding without is the way you have to lean in order to stay upright on the
bike.<span style="mso-spacerun: yes;"> </span>In the case of a bike with
training wheels, you use the support wheels by leaning on to them to stay
upright and balanced on the bike. If the bike starts to fall to one side you
lean on the support wheel of that side of the bike to keep you upright.<span style="mso-spacerun: yes;"> </span>Once the training wheels come off, the
dynamics of the bike change.<span style="mso-spacerun: yes;"> </span>Instead of
leaning into the fall and relying on the support, you lean the opposite
direction that you are falling and balance the bike on your own.<span style="mso-spacerun: yes;"> </span>It is a little awkward to make the
transition, but once you get it – it’s like magic – “it’s just like riding a
bike!”</div>
<div class="MsoNormal">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyiB-Gor9gN4LZeakvIbnYB-lrIvMJRpg-gmdOPgrWYhpdcshZPOyD_sHEqZ-sI4jNkuga79geD7UnWwTdnp6XYoUd2FptKfK0HG0aCEfs68p7KCoxAvoMHQw_kmRsqqp4RtI7W4gGdvs/s1600/Win+Mandelieu.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyiB-Gor9gN4LZeakvIbnYB-lrIvMJRpg-gmdOPgrWYhpdcshZPOyD_sHEqZ-sI4jNkuga79geD7UnWwTdnp6XYoUd2FptKfK0HG0aCEfs68p7KCoxAvoMHQw_kmRsqqp4RtI7W4gGdvs/s1600/Win+Mandelieu.jpg" height="400" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A win at the GP Mandelieu (Tour de Cote d'Azur)</td></tr>
</tbody></table>
<div class="MsoNormal">
I remember taking the training wheels off the bike.<span style="mso-spacerun: yes;"> </span>Liam was standing in the park fully
concentrated on the effort he was about to make.<span style="mso-spacerun: yes;"> </span>He was excited, but at the same time he was
calm and focused.<span style="mso-spacerun: yes;"> </span>During the first
attempt Liam was a little unsteady, the bike started to wobble, he leaned the
wrong way and fell over in the grass.<span style="mso-spacerun: yes;"> </span>He
got back up brushed himself off, and with a look of determination in his eyes
was ready to give it another go.<span style="mso-spacerun: yes;"> </span>For the
second attempt we started on a section of grass with a slight downhill.<span style="mso-spacerun: yes;"> </span>I started out running beside the bike holding
on until he got up to speed, and then I let go. There was a brief wobble, which
quickly straightened out, and then he was off zooming around the corner and out
of sight.<span style="mso-spacerun: yes;"> </span>It was a proud moment, but
also one as a parent that causes a little apprehension.<span style="mso-spacerun: yes;"> </span>You just have to hope and trust that, with
this new found freedom and speed, your child will be able to avoid all the
potential dangers in the form of bumps, trees, and cars that might come in
their way.<span style="mso-spacerun: yes;"> </span>It’s not easy to let go.
</div>
<div class="MsoNormal">
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2A89d4b43dxqEJrL0cXUUF3Y9vbIQXzkjbXRNnPcfIMtEHebVFJjXm6trWTQSlU-YkKGfCjSWK8xh8ro5dglW-kqpwOn6jwNhvPvEIak4kOOJsgW5B5ZYwpbclV9zZoDEdUooI4cOLEY/s1600/T+vauclause.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2A89d4b43dxqEJrL0cXUUF3Y9vbIQXzkjbXRNnPcfIMtEHebVFJjXm6trWTQSlU-YkKGfCjSWK8xh8ro5dglW-kqpwOn6jwNhvPvEIak4kOOJsgW5B5ZYwpbclV9zZoDEdUooI4cOLEY/s1600/T+vauclause.jpg" height="400" width="342" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">On the front at the Tour de Vauclause<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyiB-Gor9gN4LZeakvIbnYB-lrIvMJRpg-gmdOPgrWYhpdcshZPOyD_sHEqZ-sI4jNkuga79geD7UnWwTdnp6XYoUd2FptKfK0HG0aCEfs68p7KCoxAvoMHQw_kmRsqqp4RtI7W4gGdvs/s1600/Win+Mandelieu.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><br /></a></div>
</td></tr>
</tbody></table>
<div class="MsoNormal">
I guess the job of a parent is like that of a good pair of
training wheels.<span style="mso-spacerun: yes;"> </span>You are there to be
leaned on, and, if needed, to provide support for life’s potential stumbles and
falls; but there comes a time when your child starts to lean away - finding
their own equilibrium.<span style="mso-spacerun: yes;"> </span>Unlike the
training wheels, as a parent you are never completely out of the picture. You
are there quietly on the sidelines – just in case.</div>
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<br /></div>
<div class="MsoNormal">
Since the day that the training wheels came off many years
ago, Liam continues to do great things on a bike.<span style="mso-spacerun: yes;"> </span>Until the other day, I had never<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;">done
a season results tally for a particular year.
</span>Liam raced 31 times last year in France and all over Europe.<span style="mso-spacerun: yes;"> </span>These were fairly big events with anywhere
from 40 to 90 riders participating. Out of those 31 races Liam was on the
podium (1<sup>st</sup>, 2<sup>nd</sup> or 3<sup>rd</sup>) 21 times.<span style="mso-spacerun: yes;"> </span>He has come into his own.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>All
this success hasn’t gone unnoticed. He has been selected by the French Cycling Federation to ride on a team
which will compete at both the regional and national level for next season.<span style="mso-spacerun: yes;"> </span>He will have some amazing coaches, be able to
participate in some wonderful training camps, and have talented teammates to
motivate, challenge and encourage each other in training and racing
throughout the year.<span style="mso-spacerun: yes;"> </span></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7qCLFodzNTuvVkeiVfLMydFV0JHBsSxioSIdzQu8ulEp-KA8jofqxMXHKexsCCdchsS_eSKld6jmbp_qAUfUCJm0AttcH0vufS1eNfumFhXdLPzKb-rYOffnxHKrlVzQUTcjEroiZhg0/s1600/Win+GP+Peyrius.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7qCLFodzNTuvVkeiVfLMydFV0JHBsSxioSIdzQu8ulEp-KA8jofqxMXHKexsCCdchsS_eSKld6jmbp_qAUfUCJm0AttcH0vufS1eNfumFhXdLPzKb-rYOffnxHKrlVzQUTcjEroiZhg0/s1600/Win+GP+Peyrius.jpg" height="225" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Win with a breakaway at the GP Saint Roch</td></tr>
</tbody></table>
<div class="MsoNormal">
The adventure continues --- off go the training wheels!<br />
<br />
Live Strong, Train Safe, and Live Well!<br />
<br />
This is Bill and Liam signing out. </div>
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Bill & Liam Flanaganhttp://www.blogger.com/profile/05491484261177644173noreply@blogger.com25tag:blogger.com,1999:blog-936885386197085109.post-87041335854870261782014-02-27T04:14:00.002-08:002014-02-27T14:35:29.482-08:00Training Day : an Interview with Jasper Stuyven<br />
<iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/ItmW0BDOu4A" width="560"></iframe><br />
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Last weekend, Liam an<span style="mso-spacerun: yes;">d I headed to Tuscany to meet up with Belgian cyclist Jasper Stuyven. </span>Jasper
is a first-year professional with the new Trek Factory Racing World Tour team. <span style="mso-spacerun: yes;"> </span>At 21 years of age, Jasper has had a very
impressive start to his cycling career.<span style="mso-spacerun: yes;">
</span>In 2009, he won the Junior World Championships of road cycling in
Moscow.<span style="mso-spacerun: yes;"> </span>In 2010, he won the junior race
of the brutal Paris-Roubaix cobbled classic.<span style="mso-spacerun: yes;">
</span>In 2011, he was 2<sup>nd</sup> in the under 23 version of Paris-Roubaix.
<span style="mso-spacerun: yes;"> </span>Jasper won the Provincial Championships
in 2012, and last year, in 2013, he had a stage victory at the Tour de Beauce and
an overall win at the Tour Alentejo in Portugal.<span style="mso-spacerun: yes;"> </span>The best way to describe Jasper’s riding so
far would be steady, dedicated progression in the sport. </div>
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<tr><td class="tr-caption" style="text-align: center;">Jasper and Liam rolling in the Tuscan sun</td></tr>
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<span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> Earlier in the month we contacted
Jasper through a mutual friend and, it just so happened, we would all be
in Lucca, Italy at the same time in the end of February. Our idea was to meet
up and go for a ride or part of a ride (depending on what Jasper had in store
for the day), and then sit down and do a video interview for the blog.<span style="mso-spacerun: yes;"> </span>Jasper liked the concept and sent us an email
suggesting that he could take us on one of his favorite “recovery” rides to the
famous Il Re Del Cappuccino (Cappuccino King) in Monsummano Terme.<span style="mso-spacerun: yes;"> </span></span></div>
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<tr><td class="tr-caption" style="text-align: center;"> Signor Umberto Galligini (the King of Cappuccino)</td></tr>
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<span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">It was on… What a way to begin our
yearly winter training camp in Lucca!<span style="mso-spacerun: yes;"> </span>We
met up with Jasper and his childhood friend Jonas Cortoos on a beautiful late
February day in Lucca.<span style="mso-spacerun: yes;"> </span>We had a 70k spin out to Monsummano Terme </span><span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">through olive groves and hills </span>in the Tuscan sun. Liam
and I had never been to the Cappuccino King, although we had heard of it – it
is a legend in cycling lore. For years great riders have been dropping into
this little bar for a cup of, what is quite possibly, the best cappuccino in
Italy. The owner Signor Umberto
Galligani and his family are true artists – maestros of coffee.<span style="mso-spacerun: yes;"> For 64 years they have been serving up mouth watering cappuccino at Bar Galligani. </span>Jasper first visited the bar last year
during the world championships in Florence.<span style="mso-spacerun: yes;">
</span>When he doesn’t have to train too hard or too long he likes to pop in for
a mid-ride cup of cappuccino.<span style="mso-spacerun: yes;"> </span>We now
know why – it’s truly incredible.</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-wxRsz_Z7XDhktHphzpp_Jn65A-_qF5oEtNwulULjMdtApQIg3tXzFu7VRT4cIhUlD8YO5OigI7fQRmwmcy0v_EtQROegdzTaVwhB7U-6hx2SycCSBay1Q5gAO7m97FX2TN9X5X9xqZg/s1600/IMG_1023.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-wxRsz_Z7XDhktHphzpp_Jn65A-_qF5oEtNwulULjMdtApQIg3tXzFu7VRT4cIhUlD8YO5OigI7fQRmwmcy0v_EtQROegdzTaVwhB7U-6hx2SycCSBay1Q5gAO7m97FX2TN9X5X9xqZg/s1600/IMG_1023.jpg" height="400" width="363" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Signing the Il Re Del Cappuccino guest book </td></tr>
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<span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> </span><span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">At the coffee bar, we were able to sit
down and speak with Jasper about his pro debut at the Tour of Qatar, the move
up to Trek Factory from the Bontrager/Livestrong developmental team, his
training, his goals for the season and the future, and advice for a cyclist
Liam’s age (13 years old).<span style="mso-spacerun: yes;"> </span>We had a
great talk.<span style="mso-spacerun: yes;"> </span>It was awesome that Jasper
was willing to take the time to share some of his knowledge and experience with
us. </span>
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<span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Jasper is Belgian and I don’t think
that it will come as a surprise to know that his true passion is the
classics.<span style="mso-spacerun: yes;"> </span>He grew up watching these
races, he has won and placed well in the Junior and U-23 versions, and his
dream is to one day win the Paris-Roubaix professional race – the Queen of the
Classics.<span style="mso-spacerun: yes;"> </span>It is an awesome dream; one
that both Liam and I believe Jasper has the potential to be able to achieve in
the future.<span style="mso-spacerun: yes;"> </span>We hope to be in Roubaix
cheering him on the day he fulfills his dream.</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-6qFhDLPdhtTU8W2AghnGIKT-uVOeReek8ACP0UXmpu-h86ShxVDTTwMIRR7RJw5kTHyMc2YNS37A4B8D0KNhhyghWn1vFv-9Xetk7i-91aVEXn8PbGnXQXpUyRoIFqPsnZJk4rEMV58/s1600/IMG_1032.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-6qFhDLPdhtTU8W2AghnGIKT-uVOeReek8ACP0UXmpu-h86ShxVDTTwMIRR7RJw5kTHyMc2YNS37A4B8D0KNhhyghWn1vFv-9Xetk7i-91aVEXn8PbGnXQXpUyRoIFqPsnZJk4rEMV58/s1600/IMG_1032.jpg" height="400" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The ride back fueled on cappuccino</td></tr>
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<span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> </span><span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">After the cappuccino, we got on the
bikes and headed out for more riding in the Tuscan sunshine on our way back to
Lucca.<span style="mso-spacerun: yes;"> </span>When we got back to town, we
wished Jasper luck with his upcoming races in Sud<i style="mso-bidi-font-style: normal;"> </i><i><span style="font-family: Cambria; font-style: normal; mso-ascii-theme-font: minor-latin; mso-bidi-font-style: italic; mso-hansi-theme-font: minor-latin;">Ardèche</span></i><span class="st"> and </span>Belgium and said our goodbyes to both him and Jonas.<span style="mso-spacerun: yes;"> </span>We came away from the experience both
inspired and motivated for the Tuscan training week ahead.</span>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbD7-Uo3OWaqOyYMkvc21BJkQOEN02a3JaSR5N3fyxQzxwWpJVjfzC4sPLlDysbLQcu3_IpsuptAMIUoY2gjyMjagTvUPj4-WucTzbh-XY76ARgt0thOWUJC2-Uh029VSdb8leG9TZOS8/s1600/IMG_1034.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbD7-Uo3OWaqOyYMkvc21BJkQOEN02a3JaSR5N3fyxQzxwWpJVjfzC4sPLlDysbLQcu3_IpsuptAMIUoY2gjyMjagTvUPj4-WucTzbh-XY76ARgt0thOWUJC2-Uh029VSdb8leG9TZOS8/s1600/IMG_1034.jpg" height="400" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Jasper, Liam and Jonas back in Lucca</td></tr>
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<span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> </span><span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Live Strong, Train Safe and Live Well!</span>
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<span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">This is Bill and Liam signing out.</span></div>
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Bill & Liam Flanaganhttp://www.blogger.com/profile/05491484261177644173noreply@blogger.com2tag:blogger.com,1999:blog-936885386197085109.post-47858077838043101862014-02-26T16:01:00.002-08:002014-02-26T16:02:20.640-08:00Mont Faron - The Epic Finish to the Tour Méditerranéen<iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/danl4tYWqcY" width="560"></iframe><br />
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Mont Faron is a mountain which towers over the port city of Toulon. This mountain is often used as the finale for the queen stage of the Tour Méditerranéen. It is a 5k ascent with grades of 12 to 13 percent - it is a difficult climb. The 5 stage Tour Méditerranéen is won or lost on this mountain, and more specifically on the final kilometer of the climb. So naturally, with Toulon being only a 40 minute drive from our house, that is where Roan, Aidan and I headed on the day of the final stage of this year's Tour Med. With cameras and GoPro in hand we hiked the mountain and watched as the race unfolded before our eyes.<br />
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Both Roan (age 9) and Aidan (age 11) took an active role with both the video and photography. Enjoy the work!<br />
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Live Strong, Train Safe, and Live Well!<br />
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Bill, Aidan and Roan<br />
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<tr><td class="tr-caption" style="text-align: center;">The Port City of Toulon from Mont Faron</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Mont Faron Stage winner Jean-Christophe Peraud</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Tour winner Stephen Cummings followed by Stefan Denifl</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Riccardo Zoidl 3rd place overall</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Sylvain Chavanel in his new IAM Jersey</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Bob Jungels</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Columbian Jarlinson Pantano in the Mountain's Jersey</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Trek Factory Riders and Brothers Danny and Boy Van Poppel</td></tr>
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<br />Bill & Liam Flanaganhttp://www.blogger.com/profile/05491484261177644173noreply@blogger.com0tag:blogger.com,1999:blog-936885386197085109.post-13634807706052514372014-02-17T08:58:00.002-08:002014-02-17T23:45:17.277-08:00The New Season is on and the Racing has come to Town!<br />
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The Tour Méditerranéen is one of the first professional cycling races of the year in Europe. It is a multi-day stage race that takes place in the Provence region of France. The event literally comes right by our backyard. It is amazing to watch some of the best names in cycling laying it down on the same roads that we use for daily training.<br />
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This year the Tour Med took place with 5 stages over 4 days. That means that on day 3 the riders, in fact, rode two stages back to back. In the morning, the peleton competed in a 63k road stage from Lambesc to Saint Remy de Provence, and then in the afternoon there was an 18k time trial (TT) on beautiful mountainous roads starting and ending in Saint Remy. The Time Trial was a perfect focal point for our coverage of the race. Liam was booked with Mountain bike training and racing which conflicted with the week of the Tour, but Aidan (now 11) and Roan (now 9) were really looking forward to checking out the race and helping out with the blog.<br />
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Roan and I decided to make the hour drive up to Saint Remy de Provence and make a recon video of the TT course the day before the Tour Med started. Roan is now of the age that he can handle the riding, and he really gets into the adventure of it all. It was the first time to Saint Remy de Provence for both of us, so we took a little time after the ride to get to know the town. I think for Roan the highlights were riding the course, and also a visit to the local chocolate shop owned by the famous Chocolatier Joël Durand. They make a chocolate with the local almonds and the black olives of the area which is delicious. <br />
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On Saturday, I headed back up to Saint Remy, but this time with Aidan. I love going places with all three of my sons together, but it is also important to individually get in some one-on-one time. Saturday was the day of the Tour Med double stage. The riders had already raced 63k in the morning before taking on the afternoon TT. In an individual Time Trial, riders start about 1 minute apart and their time of the effort counts for the overall race classification. We arrived in Saint Remy a few hours before the 2 o'clock start. Aidan and I hit the TT course. The day was super windy and the descents were pretty technical, but Aidan handled it amazingly well. This year has marked an incredible improvement in Aidan's riding and stamina on the bike. He is riding and racing with both his club and school teams, and his progression is a pleasure to witness. After the ride, we returned to town to watch the professional riders warming up for the "race against the clock" over the same course we had just experienced. <br />
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The Trek Factory Racing Team Bus was our first stop when we got back into town. This was our chance to check out the the new team in action. While at the bus we spoke with Sports Director Luc Meersman. Luc is from Belgium and is a former professional cyclist. He now serves as second Sports Director for Trek Factory Racing. Luc is also a reconnaissance expert for the team, and as such, he will play a major role in this season's classics effort. He painstakingly notes every detail of the chaotic cobblestone courses (Harelbeke, Flanders, Paris-Roubaix). This information will then be used on race day to successfully navigate and, hopefully, win one or more of the great classic races this spring. <br />
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To our surprise and pleasure, Luc invited us to accompany him in the Team car as he followed Boy Van Poppel out on course. Wow, what an opportunity! He explained to us that Boy wouldn't be going "full gas" because he was needed by the team for the next day's final stage effort. If what we saw wasn't full gas, I can only imagine how insane a full effort would be. Boy flew around the mountainous technical course with a 40.5k average speed. He was comfortably rolling at 70k an hour on the flat sections. These guys are truly amazing athletes. <br />
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When we got back to town we were able to interview Boy after the ride and then go to the finish to see Trek riders Riccardo Zoidl and Bob Jungels come across the line in 2nd and 7th place respectively for the day - great results for both athletes and the Team. Aidan and I then got an opportunity to talk with Ricarrdo, Bob, and Matthew Busche after their rides and ask them about the upcoming Mont Faron final queen stage. You could say that we that we had a very good day in Saint Remy de Provence.<br />
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Stay tuned for our upcoming post from Mont Faron with photography and a video from both Aidan and Roan as they worked the cameras on the epic Mountaintop finish, finale of the 2014 Tour Méditerranéen.<br />
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Livestrong, Train Safe, and Live Well!<br />
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This is Bill, Aidan and Roan signing out. Bill & Liam Flanaganhttp://www.blogger.com/profile/05491484261177644173noreply@blogger.com1tag:blogger.com,1999:blog-936885386197085109.post-84123502564672924672014-01-15T07:31:00.000-08:002014-01-15T22:35:21.024-08:00Up and Rolling - Trek Factory Racing Fan Club Ride and Team Launch<iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/St2ght5xj9c" width="560"></iframe><br />
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Last weekend, Liam and I headed up to hallowed cycling ground in Belgium and Northern France for the Fan Club ride and launch of the Trek Factory Racing professional cycling team. Trek Factory is a new American team based in Belgium that is made up of riders from 17 different nationalities. As Trek VP Joe Vadeboncoeur told us, “that is 17 different languages spoken on the team bus!” If you take out Jens Voigt, who is one of the oldest and most experienced riders in professional cycling, the new team will have the youngest average age in the peloton. Trek is a very exciting international brand and this is reflected in the young, dynamic, exciting team they have assembled. <br />
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As part of the new team, Trek Factory has formed a new Fan Club. The concept is much like how the fan club of a rock band functions. Members will have access to special events, greater access to the riders, team gear, a newsletter, etc… All these things are really great, but the true benefit of the club is that it allows fans to feel like they are truly part of the team.<br />
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<tr><td class="tr-caption" style="text-align: center;">Liam with the Team Bus in Oudenaarde</td></tr>
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It will probably come as no surprise to readers of this blog that Liam and I were some of the first fans to sign up for the club. The sign up was free and still is – you can find the link <a href="http://www.trekfactoryracing.com/">here</a>. As part of the new club, we received an e-mail with a link for tickets to the opening Team Presentation and a special Fan Club ride. The ride was taking place in Oudenaarde, Belgium on a modified version of the Tour de Flanders course Friday morning and, that evening, the Team Presentation would take place in the Velodrome in Roubaix, France. When I first read this there were two things that popped in to my head. The first was one word – “EPIC.” The second was actually an after thought – “its January and the day could be very cold and miserable.” <br />
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Liam and I love riding in Belgium, especially on the Flanders course. Throw in the chance to do this with some riders from the new Trek Factory team, a Fan Club meet and greet with the riders in the afternoon, and a team launch in the famous Velodrome in Roubaix the same evening; and it became an opportunity that we couldn’t let slip away. We would take our chances with the weather.<br />
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The Ride Report:<br />
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Friday January 10, 2014 dawned clear and fairly warm with highs in the low 50’s. Liam, I and 200 other lucky Trek Factory Racing fans got to spend the morning hitting the famous cobble climbs of Flanders with several of the team’s professional riders. The ride was broken up into three groups that left 15 minutes apart. Two or three Trek Factory riders served as guides for each group for the cobbled 68k course. We decided to go in the third group because it would be a little warmer and more time for the cobbles to dry out a before gave them a go. There were perhaps 50 or 60 riders in our group. We were assembled in the main square in Oudenaarde ready to roll. To everyone’s surprise and pleasure up rolled Fabian Cancellara with Jens Voigt on his wheel – our “guides” for the day. I believe that everyone in our group got to ride and chat with the legends at some point during the two and half hour ride. It was awesome. Liam was in his element. He was on the cobbles riding with Spartacus and the Jensie (Mr. “Shut up Legs” himself).<br />
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<tr><td class="tr-caption" style="text-align: center;">Liam and the Jensie - top of the Paterberg</td></tr>
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Make no mistake, the cobbled climbs of Flanders are tough. Not everyone in the group made the entire circuit, but even for the fans that couldn’t complete the whole course, they got a true taste of just how difficult racing over these roads can be. It is slippery, it is bumpy, it is steep, your legs scream and lungs desperately search for more oxygen. It is pure cycling – pure Classics. The notable sections we rode were the Oude Kwaremont (11% grade), The Paterberg (20%), Koppenberg (19%), Steenbeekdries (5%), grueling bumpy descent of 10% on the Stationsberg, the Taaienberg climb of 15%, and finally the Kruisberg at 9%. Liam was able to stay in the front of the group for all of the climbs. In fact, he actually got stronger as we went. We were given timing chips at the beginning of the ride and two of the segments were timed. Out of the 200 plus riders that took part in the event, Liam had the 34th best time on the Koppenberg and the 28th best time on the final Kruisberg climb. Over the years, we have had some pretty amazing experiences on a bike, but I have to say, this was right up there with the best.<br />
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<tr><td class="tr-caption" style="text-align: center;">We even had our own Team Car</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Refreshments out on course - Belgian waffles -- naturally</td></tr>
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After the ride we got changed, loaded up the van, and headed off towards the French/Belgian boarder. The Roubaix Velodrome is about 50 minutes from Oudenaarde. Oudenaarde is more country rolling hills where as Roubaix is more flat and industrial. The Velodrome, which sits on the southern outskirts of the city, is sacred cycling ground. It is here that a victor is crowned each year in the Queen of the Classics – the grueling Paris-Roubaix race. And, it is here that the new Trek team hopes to be standing on top of the podium in just three months time. What an amazing venue for a team launch. I don’t think there has ever been anything quite like it. As they said they would, the Trek Factory Racing team is already raising the bar in professional cycling.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTGTJPWsBsnJwdgKhVMyiRwZgObzVXZCoEuatPtzh1arf2tc09vYlIncBxg8JkKOMLiurKOzI7R7CxMkhBCulNrFHFCZ4dQgI0YFLMqmUFMhSf2q51yZYEjGncpy9wju9WX3hh0tlH3yA/s1600/IMG_0668.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTGTJPWsBsnJwdgKhVMyiRwZgObzVXZCoEuatPtzh1arf2tc09vYlIncBxg8JkKOMLiurKOzI7R7CxMkhBCulNrFHFCZ4dQgI0YFLMqmUFMhSf2q51yZYEjGncpy9wju9WX3hh0tlH3yA/s400/IMG_0668.JPG" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Ladies and Gentleman - Trek Factory Racing 2014</td></tr>
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The Fan Club reception with the riders and the Team Launch were incredible. Liam, who is getting more involved in the production of the blog, was able to conduct a few interviews. The whole presentation, with the riders rolling out around the velodrome and down onto the stage in their new kits on the new team bikes, was visually striking. It was inspiring to be there and to feel like we were a part of the team. It is hard to capture the essence of an event of this size and scope in a short video, but I hope we manage to convey a piece of that magic in our attempt. <br />
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It is going to be a good year. It is already up and rolling and off to a great start. <br />
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Live Strong, Train Safe, and Live Well!<br />
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This is Bill and Liam out.<br />
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Bonus Video - Liam's first media event Interviews!<br />
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<br />Bill & Liam Flanaganhttp://www.blogger.com/profile/05491484261177644173noreply@blogger.com0tag:blogger.com,1999:blog-936885386197085109.post-87278259526500710192014-01-12T09:00:00.003-08:002014-01-12T13:10:42.220-08:00You Know You fit in when the Crazy Marseille Driver in the Cote d'Azur is You<iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/Kmir5QsWvWw" width="560"></iframe><br />
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Fall and early winter riding is starting to become one of my favorite times for cycling during the year.<span style="mso-spacerun: yes;"> </span>The pace is relaxed, the roads less crowded, and the stress of racing and competition, though fun and motivating, is in the distant future.<span style="mso-spacerun: yes;"> </span>We bike through the change of seasons, slowly putting on more and more layers of clothing as the temperature drops.<span style="mso-spacerun: yes;"> </span>We are lucky enough to live in Provence, where it only snows a few times during the year.<span style="mso-spacerun: yes;"> </span>It is cold, but we like riding bikes too much to be able to bear hanging them up in the garage in neglected winter hibernation.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
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<tr><td class="tr-caption" style="text-align: center;">Long Shadows of the Provence Winter Sun</td></tr>
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Fall is also a time for mountain biking and cyclocross racing. These are two disciplines in cycling that I am not great at. I am constantly thinking about what will happen if I fall off on the gnarly descents. Liam, on the other hand, has a natural ability and agility, and he is fearless. He effortlessly flies down the radical, rocky, single-track trails of the mountains behind our house. It is fun to watch, but not so easy to follow. </div>
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<tr><td class="tr-caption" style="text-align: center;">Nothing like Cyclocross to keep you sharp through the Fall</td></tr>
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Both the winter cyclocross and mountain biking [called (VTT) V<span style="color: black;">é</span><span style="color: black; font-family: "Lucida Grande"; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi;">l</span>o Tout Terrain here in France] are greatly enhancing Liam’s ability and evolution as a cyclist.<span style="mso-spacerun: yes;"> </span>These, along with the long easy rides on the road, form a training base from which to transition into late winter speed work and eventually into spring racing.<o:p></o:p></div>
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<tr><td class="tr-caption" style="text-align: center;">Riding in The New Year</td></tr>
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For the last two years in a row we have used a Strava challenge called the Festive 500 as the apex of our winter base training. The challenge is to ride 500 kilometers in the 8 days between Christmas Eve and New Year’s Eve.<span style="mso-spacerun: yes;"> </span>We literally ride in the New Year and it is a blast.<span style="mso-spacerun: yes;"> </span>This year we completed the challenge in 6 days by riding 506 kilometers.<span style="mso-spacerun: yes;"> </span>We included Liam’s brothers Aidan and Roan on a few of the rides. And for the “queen stage” of the challenge we headed to Nice the day after Christmas with our friend Sofiane for 106k with 6000 feet of climbing.<span style="mso-spacerun: yes;"> </span>We rode over the Col d’Eze, through Monaco, to the Italian Border, and then up over the Col de La Madone and back to Nice through the mountains. It was epic!<o:p></o:p></div>
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<tr><td class="tr-caption" style="text-align: center;">Sofiane and Liam at the top of the Col de La Madone</td></tr>
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There was a moment during the queen stage that Sofiane said something to me that put a smile on my face and made me start to think that we are really starting to fit in in France.<span style="mso-spacerun: yes;"> </span>The comment wasn’t made on the bike, it was actually made as we were pulling into this very chic shopping center on the outside of Nice in Saint Laurent du Var.<span style="mso-spacerun: yes;"> </span>The Cote D’Azur is only about 90 minutes from our house, but it is a world apart. The shopping mall is right on the sea with a great parking lot that adjoins a cycle path leading into the Nice beachfront promenade. <span style="mso-spacerun: yes;"> </span>There is a certain way that I usually get into the parking lot, but it was closed and re-routed for Christmas traffic.<span style="mso-spacerun: yes;"> </span>I didn’t see an easy solution, so I went up on a curb against traffic and then back into the flow to get to the part of the lot we wanted to be in.<span style="mso-spacerun: yes;"> </span>Sofiane shouted out in French “ watch out here come the people from Marseille you better give them some room.”<span style="mso-spacerun: yes;"> </span>It was really funny. We drive a large van that is fairly beaten up from our years in France.<span style="mso-spacerun: yes;"> </span>It has a “13” on the license plate which is the number of the region around Marseille.<span style="mso-spacerun: yes;"> </span>Marseille is famous for crazy drivers.<span style="mso-spacerun: yes;"> </span>The joke in France is, that if you see a “13” on the license plate of a vehicle you get way out of their way. <span style="mso-spacerun: yes;"> </span>So I guess that after 4 years in France I have officially turned into a crazy Marseille driver!<o:p></o:p><br />
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After a six month hiatus from blogging, we are back with a very exciting 2014 planned. Liam and I are fresh off a road trip to Northern France and Belgium which was for the new Trek Factory Racing professional cycling team launch. It was awesome! We will have a video and report from the weekend up soon.<br />
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Happy New Year to all. May it be filled with love, joy and lots of cycling.<br />
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And watch out for those crazy Marseille drivers!<br />
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Live Strong, Train Safe, and Live Well!!!<br />
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This is Bill and Liam signing out.<br />
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Bill & Liam Flanaganhttp://www.blogger.com/profile/05491484261177644173noreply@blogger.com0tag:blogger.com,1999:blog-936885386197085109.post-71804150376322549582013-07-02T04:52:00.000-07:002013-07-03T02:02:50.428-07:00Departs - Keeping it Fun in the Mediterranean <iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/9kOiKicrbAs?rel=0" width="560"></iframe><br />
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Getting started on a new journey is always an exciting undertaking, but it is not always easy. People need movement to stay healthy and refreshed, yet it seems that our very nature is, at the same time, very sedentary. We like the known - the comfortable. It is ironic then, that we are often at our best when we are out of the comfort zone.<br />
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<tr><td class="tr-caption" style="text-align: center;">Liam on the midnight ferry to Corsica</td></tr>
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Both Liam and I had been looking forward to exploring Corsica all year. The island, located in the Mediterranean sea would be the venue for the first three days of the 100th anniversary of the Tour de France. Corsica seemed like a world apart. I don't know why. It was a relatively easy trip to get there. Overnight ferry boats leave for the island from the Port of Toulon located only about 45 minutes from our house. We planned the trip several times, but something always seemed to come up and the trip was put off. <br />
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<tr><td class="tr-caption" style="text-align: center;">The rugged Cap Corse</td></tr>
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Finally, last week we made the leap. We loaded up the bikes and the training gear in the van, and hit the midnight ferry to Bastia. Bastia is a beautiful city in the northeast corner of Corsica. We arrived at 7 am and our first stop was a boulangerie for some fresh baguettes- we were still technically in France after all. Then we headed out to the northern most tip of the island called Cap Corse. This is a remote cape, but as soon as we arrived we realized the cycling was fantastic. It was a lot like riding the West Maui mountains of Hawaii. The only difference being that Corsica is not a volcanic Island. The topography, however, was very similar. Green lush seaside cliffs running down to a deep blue sea. Our apprehension of the unknown soon turned to a wonder-lust of exploring what other great finds lay ahead.<br />
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<tr><td class="tr-caption" style="text-align: center;">The watch tower at Nonza - one of many on the island</td></tr>
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We spent four days biking, swimming and running our way around the island and down to Porto-Vecchio. Corsica is a very large island with 2000 meter mountains and a diverse and varied landscape. We rode through subtropical jungle, desert swept plains, and high cool mountains. Since it has been a very long winter in Europe we decided to concentrate, for the most part, on the coastal roads, beaches, and coves. Liam came up with the idea of the "Corsica Triathlon." We would locate a beach that looked promising on a map. Then we would bike to the beach with swim suits and goggles in our pockets. When we arrived at the beach we would run the beach and then we would swim the length of the beach. It was a great workout, but it was also a ton of fun. We took a page from our playbook from our Hawaii days to come up with a strength and conditioning workout shaka style. You find a heavy rock and a nice stretch of water with a sandy bottom. We would take a few deep breaths and the run the rock along the bottom of the sea. It's a blast!<br />
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<tr><td class="tr-caption" style="text-align: center;">Hitting the Corsican coast on the bike</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Corsica Triathlon</td></tr>
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We made it to Porto Vecchio on Wednesday evening in time for the Tour team presentation the following day. Porto Vecchio is a beautiful city located on a small hill just above its port. There are several restaurants overlooking the port, and all those that we tried serve excellent local cuisine. From seafood to wild boar the Corsicans sure know how to prepare a meal.<br />
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<tr><td class="tr-caption" style="text-align: center;">Trying out the local brew- (Bill)</td></tr>
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The depart ville was a perfect choice. Porto Vecchio captures some of the best that Corsica has to offer. A friendly small town feel with a relaxed atmosphere. The town is very manageable on foot or by bike. Beautiful white sandy beaches are located to the south, and just inland are some very challenging mountain roads for more advanced cyclists and mountain bikers.<br />
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<tr><td class="tr-caption" style="text-align: center;">Evening view of the Porto-Vecchio Port</td></tr>
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We had an excellent time watching the team presentation. Although the atmosphere was relaxed there was still a lot of excitement in the air. This was, after all, the eve of the Tour de France - the greatest bike race on earth. The following day we rode the first 40k or so of the first stage of the Tour. Several teams were out on the road as well. At one point Liam and I were cruising along at about 40k an hour. A BMC car past us going about 55k/hour. Just behind Cadel Evans, Brent Bookwalter and another rider were motor pacing. They all said hello and encouraged us along. We managed to hang in there for a couple of minutes. Wow, these guys can really move! It was pretty amazing. Here we were in Corsica, on the eve of the Tour de France, motor pacing with a champion. I had to get it on film. I pulled the GoPro out of my pocket, filmed Liam, and then the riders in front, and just like that we lost the draft and they were gone. Unfortunately, we couldn't stay in Corsica for the first three stages because Liam and the boys had one of their biggest races of the year over the weekend near Marseille.<br />
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<tr><td class="tr-caption" style="text-align: center;">Back in the fold of the Tour de France</td></tr>
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Although we couldn't stay for the official depart, it was nevertheless an excellent start to our 5th Father Son Tour. One that left little doubt about why we have so much passion for the sport of cycling. We also have discovered a wonderful island with a rich and deep culture and beautiful landscape right in our backyard. We will be back for more for sure.<br />
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Live Strong, Train Safe, and Live Well!!<br />
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This is Bill and Liam Signing out.<br />
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<br />Bill & Liam Flanaganhttp://www.blogger.com/profile/05491484261177644173noreply@blogger.com2tag:blogger.com,1999:blog-936885386197085109.post-61923046090515551462013-06-16T10:47:00.003-07:002013-06-16T23:43:51.197-07:00Time to Try<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/x-GWeAmxBfU" width="560"></iframe><br />
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Back in the 1990's I used to consider myself a triathlete.<span style="mso-spacerun: yes;"> </span>Swimming, biking, and running were part of my daily routine – part of my life.<span style="mso-spacerun: yes;"> </span>My goal, like that of almost every serious triathlete, was to get into the main event on the Big Island of Hawaii – The Ironman World Championship.<span style="mso-spacerun: yes;"> The race takes place in Kona each year in October and consists of a </span>2.4 mile swim, a 112 mile bike, and a 26.2 mile run. <br />
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<tr><td class="tr-caption" style="text-align: center;">Himalayan Training Grounds </td></tr>
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As part of my quest, in 1994, I flew to Nepal and turned the Himalaya and a trek up to the base camp of Mount Everest into a 4 week altitude training camp.<span style="mso-spacerun: yes;"> I always loved training camps and setting up a camp in a remote part of the world was even better still. </span>I would run ancient paths up to Tibetan monasteries past yaks and through Sherpa villages.<span style="mso-spacerun: yes;"> </span>I remember that the Sherpa along the trails would often ask me why I was running.<span style="mso-spacerun: yes;"> </span>As if, the only real reason to run at this altitude (often above 14000 feet) was if you were being chased by something.<span style="mso-spacerun: yes;"> </span>I never came face to face with the Yeti (mythical snowman), but if I did, I was fast and hoped to be able to out run him.<span style="mso-spacerun: yes;"> </span>After reaching the Base camp of Everest at about 18000 feet, I came down the valley and I spent a week with Tibetan monks at the Thyanboche Monastery.<span style="mso-spacerun: yes;"> </span>In between 4 hour sessions of meditation I would run or sometimes play basketball (yes, basketball…they are into it) with the monks.<span style="mso-spacerun: yes;"> </span></div>
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<tr><td class="tr-caption" style="text-align: center;">Liam toeing the line for his first triathlon back in October</td></tr>
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My journey to the Ironman World Championship began by way of Nepal, and it continued with a 5 year adventure that led to an Ironman in Canada, trekking and hiking in the Andes of South American, swim training in Lake Titicaca in Peru, hiking and mountain biking in the jungles of Thailand, 5am 3hour runs through Bangkok, Saigon, Tokyo, more running and swimming in the jungles of Vietnam.<span style="mso-spacerun: yes;"> </span>I was a different type of tourist – the active traveler type. <span style="mso-spacerun: yes;"> </span> </div>
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<tr><td class="tr-caption" style="text-align: center;">Liam running his way into 3rd place in his second triathlon a few weeks ago</td></tr>
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After 5 years of pretty dedicated training I got the ticket - an entry into the main event, the Hawaiian Ironman World Championship in October of 1999.<span style="mso-spacerun: yes;"> </span>I had already finished the Canadian Ironman in 1996 so I knew what to expect – it’s a long day. My goal for this Ironman was to finish in around 10 hours.<span style="mso-spacerun: yes;"> </span>I was on pace to beat my goal, but 16 miles into the run with 10 miles to go I started to get leg cramps.<span style="mso-spacerun: yes;"> </span>Every time I tried to run, my legs would seize up.<span style="mso-spacerun: yes;"> </span>I ended up walking the last 10 miles of the race and finished in 12 hours.<span style="mso-spacerun: yes;"> </span>I crossed the finish line and just like that my journey – that part of my life was over.</div>
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<tr><td class="tr-caption" style="text-align: center;">Aidan bringing it home in Saint Laurent du Var</td></tr>
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I never really thought too much about triathlon again, that is, until this past fall when the boys decided that they wanted to give it a try. In September, Aidan and Liam and a few of their friends signed up for an Ironkids event in Aix en Provence. The event was a swim/run aquathlon, not a full triathlon, but enough to give the boys the bug to want to do more. We started to look around and found a real triathlon in Le Lavandou for the boys to do at the end of the season in October. Both Aidan and Liam had a blast in their first event. Both are excellent swimmers, strong bikers, and the two have a great run with a kick finish. Roan couldn't participate last year because he needed to work on his swimming, and much to his credit he joined a swim club over the winter to be able toe the line this spring.<br />
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<tr><td class="tr-caption" style="text-align: center;">Roan - proud triathlon veteran</td></tr>
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The winter and early spring schedule was filled with cyclocross racing, mountain bike racing, Swim meets and of course lots of road bike racing, but I think everyone was counting the days to the first triathlon of the year. We chose a triathlon in Saint Laurent du Var on the 26th of May. And, wow, everyone had a ton of fun in the Cote d'Azur. Little Roan, who is now 8 years old, powered his way through his first triathlon. Aidan had a great bike split and run and ended up 6th or 7th in his division. Liam had the fastest bike split of all the categories and finished 3rd place overall despite losing his shoe briefly in the transition!<br />
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<tr><td class="tr-caption" style="text-align: center;">Liam picking up some hardware in the Cote D'Azur</td></tr>
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It is great to see the boys develop a passion for new sports, and I get to discover triathlon all over again as a father/coach and perhaps participant.<span style="mso-spacerun: yes;"> </span>Its hard to stand on the side lines. I have a feeling I’ll be jumping into a few of those tri’s, as well, one of these days....<br />
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<tr><td class="tr-caption" style="text-align: center;">The Flanagan "tri" brothers</td></tr>
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Live Strong, Train Safe and Live Well</div>
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This is Bill, Liam, Aidan and Roan signing out </div>
Bill & Liam Flanaganhttp://www.blogger.com/profile/05491484261177644173noreply@blogger.com1tag:blogger.com,1999:blog-936885386197085109.post-15881458436458426822013-05-10T10:41:00.000-07:002013-05-11T11:50:40.176-07:00The Science of Speed Part 3 – Training: an Interview with Benjamin King <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
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<tr><td class="tr-caption" style="text-align: center;">Ben King laying it down during the Mont Saint-Clair Time Trial (Photo RSLT)</td></tr>
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<span style="font-family: Times; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Benjamin King (Radio Shack Leopard Trek) is a professional cyclist who is now in his third year of racing in the elite World Tour ranks. Over the years, we have gotten to know Ben pretty well and we have nothing but respect for his work ethic. At the core is a commitment and dedication to his team, the sport of cycling, and the greater global community. Ben has done some pretty incredible things both on and off the bike. In 2010, at 21 years of age, Ben won the US National Pro Championship (the first rider under 23 years of age to do so). In his first year as a professional, he won the best young rider competition at the 2011 Tour of Beijing. During the off-season you won't find Ben on the couch. He spends his fall breaks volunteering his time for mission-based charities in Mexico and Central America. Ben has a long term approach to his life and training which has turned this Virginia native into not only one of the strongest cyclists on the planet, but also a humanitarian who is out there making a real difference in people's lives.</span></h4>
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<tr><td class="tr-caption" style="text-align: center;">Last 100 meters of the Tour Med TT</td></tr>
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<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-family: Times; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Back in the beginning of February, Liam and I made the trip down to Cap D’Agde for the 2013 Tour Mediterranean Time Trial.<span style="mso-spacerun: yes;"> </span>Ben was racing the Tour and we wanted the chance to get to see him in action.<span style="mso-spacerun: yes;"> </span>It was a very cold and windy day and the finish was at the top of a killer 2k climb up Mont Saint-Clair with sections over 19% grade.<span style="mso-spacerun: yes;"> </span>It was so windy, in fact, that Liam almost got blown off his bike a few times as we rode the 24k point to point circuit in the morning just before the pros.<span style="mso-spacerun: yes;"> </span>Coming that early in the season, it was a tough time trial course to race. Ben’s performance was fantastic. He finished inside the top 20 in 17<sup>th</sup> place.<span style="mso-spacerun: yes;"> </span>It was amazing to watch Ben fly up the mountain and incredible how deep he was going into “the pain cave” pulling off that effort.<span style="mso-spacerun: yes;"> </span>It was too cold at the top of the mountain to catch-up so Ben invited us down to the team hotel at the base of the climb for a coffee after the race. Back at the hotel over coffee and hot chocolate, we talked about the day’s race, the upcoming season, the off-season, and how training was going so far.<span style="mso-spacerun: yes;"> </span>It was really fascinating stuff - we wanted to know more, but it was getting late. Ben had things to take care of (he was two days and 171k into a five day 700k stage race) and we had to ride back to the car in the cold and wind before it got dark.<span style="mso-spacerun: yes;"> </span></span></span></h4>
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<tr><td class="tr-caption" style="text-align: center;">Ben and Liam post race</td></tr>
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<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-family: Times; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">As we started preparing this Science of Speed training segment, we thought back to that day in February. We e-mailed back and forth, and, true to style, Ben was willing to graciously share his knowledge and experience for the blog project.</span></span></h4>
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<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-family: Times; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">The Interview: <br />
1) <i>FatherSonTour</i> - When we sat down for coffee after the Mont Saint-Clair TT during the Tour de Med, you had mentioned that your year is broken down into different training periods. Can you walk us through your calendar year so that we can get a better insight into how it is structured from a perspective of training and conditioning?</span></span></h4>
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<span style="font-family: Georgia,"Times New Roman",serif;"><i><span style="font-family: Times; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Ben King </span></i><span style="font-family: Times; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">- The training period is broken down into different periods to build on itself. We lay the endurance foundation with long miles in the winter and do some rides throughout the year to maintain that. After that, we introduce more intensity and shorter intervals. Races also increase fitness, and there are periods of the season when it's just "race, recover, race." Before target events, we'll taper down the weekly hours to around 70% of our weekly averages. </span></span></h4>
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<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-family: Times; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">2) <i>FST</i> - Over the years you have been a part of several different cycling programs, at both the developmental and professional levels - Hot Tubes, Kelly Benefit Strategies, Trek-LiveSTRONG, and the different Radio Shack teams. What have been your most useful training take-aways from these various programs?</span></span></h4>
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<span style="font-family: Georgia,"Times New Roman",serif;"><i><span style="font-family: Times; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">BK</span></i><span style="font-family: Times; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> - I have had to learn the same lessons repeatedly at each level of the sport. My first year as a junior, I got my head kicked in, so [I] buckled down that winter, and built the fitness to regain confidence. I only spent one year on KBS/Medifast racing mostly criteriums. I improved my pack skills and learned to go all-in for the team, but I felt that to reach the next level, I belonged in Europe. On Trek-LiveSTRONG I always did my job for the team, but was lacking the confidence and/or fitness to read a race and take advantage of my own opportunities. I trained like a maniac that winter and 2010 was my "breakout" season that launched me to the WorldTour. On RSLT I have improved each year and served the team well, but recognize that I still have some adjusting and developing to do before I realize my full potential. One of my coaches, Jim Miller, always tells me "trust in the process." That has become one of my mottos. It isn't about instant satisfaction. It's about hard work, commitment, and determination.</span></span></h4>
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<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-family: Times; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">3) <i>FST </i>- That’s some pretty sound advice. USA Cycling coach Jim Miller lives in Colorado Springs, and you are based in Lucca, Italy. With that much distance between you, how does that training/coaching relationship function?</span></span></h4>
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<span style="font-family: Georgia,"Times New Roman",serif;"><i><span style="font-family: Times; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">BK </span></i><span style="font-family: Times; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">- This year I have begun to work with one of our team trainers who is more directly involved with me throughout the season. However, Jim continues to be a mentor and follows my training via the files that I upload to the internet. I owe Jim a part of all the success I have enjoyed in cycling so far.</span></span></h4>
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<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-family: Times; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">4) <i>FST</i> - Over the last two years we have followed along as you post many of your rides throughout the season on Strava.<span style="mso-spacerun: yes;"> </span>You have done some pretty wild training and racing all over the world. Is there any one ride that stands out and captures the spirit of what you love about cycling?</span></span></h4>
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<span style="font-family: Georgia,"Times New Roman",serif;"><i><span style="font-family: Times; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">BK </span></i><span style="font-family: Times; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">- Home sweet home: <a href="http://app.strava.com/activities/519321"><span style="mso-field-code: " HYPERLINK \0022http\:\/\/app\.strava\.com\/activities\/519321\0022 \\t \0022_blank\0022 ";"><span style="color: blue;">http://app.strava.com/activities/519321</span></span></a>. This is one of my favorite big laps.</span></span></h4>
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<span style="font-family: Georgia,"Times New Roman",serif;"><i><span style="font-family: Times; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">FST</span></i><span style="font-family: Times; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> - *Note: It somehow comes as no surprise that, even after all his travels, Ben’s favorite ride is a 100 mile loop with 3600 meters of climbing not in the Dolomites or the French Alps, but in the hills around his home town of North Garden, Virginia.</span></span></h4>
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<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-family: Times; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">5)<i> FST</i> - Since we are covering the "Science of Speed" -- if you had to choose one, what would be the single most important workout for increasing your bike speed.</span></span></h4>
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<span style="font-family: Georgia,"Times New Roman",serif;"><i><span style="font-family: Times; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">BK</span></i><span style="font-family: Times; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> - That's a trick question! See number 2. It's a process, and there is no magic. Get stronger, get faster. Get more aerodynamic, get faster. Get lighter, get faster. Shorter intensity workouts show quicker returns, like 1 minute on, 1 minute off, or 40 seconds on, 20 seconds off, 4x4minutes... All of these spike your power when you've laid the foundation.</span></span></h4>
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<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-family: Times; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">6) <i>FST</i> - This past fall you spent time in Mexico volunteering for a project helping communities in need. You built homes for two families in Tijuana, Mexico. It doesn't sound exactly like what most people consider to be "down time," however, when we talked with you about the experience it was clearly a source of inspiration and strength. Can we link the great article you wrote for VeloNews about the experience?<i> </i></span></span></h4>
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<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-family: Times; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><i>BK</i> - Sure <a href="http://velonews.competitor.com/2013/01/rider-diaries/ben-king-journal-changing-their-lives-and-our-in-tijuana_272548"><span style="color: blue;">http://velonews.competitor.com/2013/01/rider-diaries/ben-king-journal-changing-their-lives-and-our-in-tijuana_272548</span></a> </span><i><span style="font-family: Times; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> </span></i></span></h4>
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<span style="font-family: Georgia,"Times New Roman",serif;"><i><span style="font-family: Times; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">FST</span></i><span style="font-family: Times; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> - Thanks so much for sharing your approach to training with us. Good luck in the upcoming Tour of California. As always, we will be cheering for you! </span></span></h4>
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<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-family: Times; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">So, there it is, straight from Ben King. When it comes to training, there are no short cuts. Only hard work, determination, and commitment and, above all, having the faith and patience to trust in the process. Oh, and those 40/20s can't hurt either.... <br />
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Live Strong, Train Safe and Live Well!<br />
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This is Bill and Liam signing out.</span></span></h4>
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Bill & Liam Flanaganhttp://www.blogger.com/profile/05491484261177644173noreply@blogger.com2tag:blogger.com,1999:blog-936885386197085109.post-49152147161508986022013-04-05T17:08:00.001-07:002013-05-11T09:38:25.461-07:00The Science of Speed Part 2 - Bike Design and Technology<br />
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Liam and I had never been up to Belgium to watch the Tour of Flanders (Ronde van Vlaanderen), but the trip has always been on my bucket list. I had heard tales of millions of spectators lining storied cobbled climbs where epic battles of human will, endurance and strength take place. I had watched the event on television, and it looked amazing. Whenever I talked to my Belgian friends about the race, I saw a look of excitement come to their faces and their entire postures change in anticipation of the great event. The Belgians are crazy about cycling and the Ronde is the biggest bike race of the year in Belgium -- it is their version of the Super Bowl. I read somewhere that in a country of 11 million people they estimate that 8 million Belgians are watching the race either live or on the television. We weren't planning on making it to Belgium for the race this year, however, when the opportunity to go as part of our continuing Science of Speed Blog project presented itself -- Liam and I jumped at the chance.<br />
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<tr><td class="tr-caption" style="text-align: center;">Belgian fans lining up hours before the race</td></tr>
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We had been hoping to cover Trek Bikes for our technology and design segment of the project. Over the years, we have become friends with many of the people who work for the Wisconsin-based, bicycle manufacturer; and they all share one thing in common -- they are passionate about bikes and this passion drives them to continually work towards designing and producing the ultimate machine for the ultimate athlete. So, needless to say, we were stoked to receive an e-mail from Jordan Roessingh (@TrekJordan) offering to meet up for a ride and talk bikes in Belgium on the Friday before the famous Flanders race. <br />
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<tr><td class="tr-caption" style="text-align: center;">Cobbled section of the Oude Kwaremont - Flanders, Belgium</td></tr>
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Jordan is the Trek team liaison for Radio Shack Leopard Trek (RSLT). He is an engineer, former competitive cyclist from the University of Wisconsin, and an individual who is really passionate about bikes and cycling in general. In his role as an interface between the bicycle company and the professional cycling team, Jordan wears two hats -- that of the cyclist and that of the engineer. He takes what the riders tell him that they are feeling and what they want in a bike's performance, and then translates that to the engineers back on the ground. Trek works very closely, in this hands-on manner, with their athletes. The results are improvements in design and technology, which come out of real life demands under the most grueling conditions in cycling. These improvements are then passed on through to the public, as the company continually improves their line of bikes.<br />
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<tr><td class="tr-caption" style="text-align: center;">Jordan and Liam on the cobbles</td></tr>
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We met up with Jordan on Friday at the RSLT team's hotel just outside of Brugge, Belgium as the riders were preparing to go on a training ride before the Flanders race. We got a tour of the team set-up, a chance to speak to a few of the riders, and an inside view of the technical aspects of how Trek designs and produces bikes. The Tour of Flanders is one of three classic monuments of cycling. These race classics are grueling one-day spring events that often take place over cobble sections and other generally rough and demanding terrain. The routes are often 250 kilometers or longer, and the riders can be in the saddle for 6 to 7 hours. In these types of races comfort is often equally, if not more, important than aerodynamics. Up until two years ago Trek did not have a "classic" specific bike. The challenge for Trek was to design and develop a bike that achieved comfort and compliance without sacrificing the aerodynamics, efficiency, and responsiveness of a stiffer "less-compliant" bike.<br />
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In April of 2011, Liam and I were up in Northern France at the Paris-Roubaix race (another of the classic monuments). We were there to watch the pros, and to ride the cyclo-sportive which is an amateur event over many of the same cobble sections as the pro race (blog post <a href="http://www.fathersontour.com/2011/04/queen-of-one-day-spring-classics-paris.html">Queen of the One-Day Classics - Paris Roubaix)</a>. I rode the Roubaix challenge with a great group from the Trek family. These guys weren't there just to have fun (although they did have plenty of that - along with a broken hand and a few other bumps and scrapes), they were there to asses what the demands of the classics were and, from the ground level, get an idea of what was needed to create a winning bike for the athletes that use their bikes in this type of racing and riding. <br />
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<tr><td class="tr-caption" style="text-align: center;">Liam with Trek's masterpiece Domane - the winning bike of Flanders</td></tr>
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Trek went into action quickly. By early 2012, Trek split their road bike line into two platforms -- the hugely successful Madone and the new classics inspired Domane. The breakthrough with the Domane was the IsoSpeed pivot at the junction where the seat tube and top tube of the bike come together. Trek had their engineers on the job experimenting with several different prototypes, and eventually got what they were looking for. The IsoSpeed feature provided flex and compliance ("comfort" for us non-engineering types) to the saddle and the handle bars, but didn't take away from the stiffness of the bottom bracket and the responsiveness of the bike itself. The result being that one doesn't necessarily have to sacrifice comfort for performance.<br />
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<tr><td class="tr-caption" style="text-align: center;">The IsoSpeed Decoupler </td></tr>
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Everything was coming together last spring for the 2012 versions of the Tour of Flanders and Paris-Roubaix. Trek had worked really hard to get the Domane ready, their athlete Fabian Cancellara (Spartacus) was in peak form. One week before Flanders, at a race called Harelbeke, Fabian got a flat tire on the Kwaremont (which is a cobbled climb also used in the Tour of Flanders). Just after the climb, Fabian pulled over and Jordan was helping change his tire, when suddenly, another rider, Carlos Barredo, crashed into them both. Jordan broke his nose in 5 places and had 25 stitches - it was a serious injury. Fabian wasn't hurt as badly, but he was shaken up. He suffered a swollen knee and a bruised back, which meant that he had a lot of rehab that needed to be done before the big event the following Sunday. Trek and the team where still confidant that they could pull off a victory; and despite his Harelbeke crash, Fabian was one of the favorites going into the race. At the Tour of Flanders, everything was going well. Fabian was confident and strong. Then, bad luck hit again. At a feed zone 65k from the finish, riders were throwing their used water bottles all over the road. Fabian hit a bottle and was launched into the air, and when he hit the pavement he shattered his collarbone in several places. And, just like that, a victory for Fabian and the new Trek Domane wasn't in the cards that year. It was tough luck, but that is part of the sport of cycling. If anything, I think the experience just increased both Fabian's and Trek's resolve to come back and get it right this year.<br />
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<tr><td class="tr-caption" style="text-align: center;">Spartacus checking his ride</td></tr>
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It was clear that RSLT had unfinished business at Flanders. Spirits were high, but at the same time the riders and everyone working around them were very focused. We were able to witness the meticulous preparation for the race. Bikes where checked for proper set up and geometry, wheels and tires checked and double checked. A well-organized professional cycling team is a fascinating machine to see in action. <br />
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Jordan spent a good part of the morning sharing his knowledge of the technology and design that go into making Trek's truly incredible bikes (I now have a Domane on my wish list, although I am still very happy with my Madone). We got a better understanding of what riders need for races. Oftentimes different races and terrain require different equipment. Similar to our experience in Lucca with our <a href="http://www.fathersontour.com/2013/03/the-science-of-speed-part-1-watts-and.html">segment on power and watts</a>, we started to pick up on an almost new language. It was the language of bike design. Terms like bike compliance, bottom bracket stiffness, race-stable geometry, and power transfer construction all started to make perfect sense. For example "The next time I hit the pave I want to increase my power performance by optimizing my E2-down tube-rear wheel connection, but at the same time decouple at the seat tube to increase vertical compliance and add to my over all ride comfort." Translated --"the next time I ride a really rough road I want to go fast, but I don't want my butt to hurt." It is an easy thing to say, but another thing entirely to design and engineer a bike that lives up to the challenge.<br />
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<tr><td class="tr-caption" style="text-align: center;">Liam jamming the 20% grade section of the Koppenberg</td></tr>
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After shooting some video of the bikes, we took a quick tour of the RSLT team bus, and then Jordan, Olympic triathlete and Trek Sports Marketing Director Simon Thompson, Liam, and I headed out to Oudenaarde for a pre-race recon of some of the famous cobbled climbs of Eastern Flanders. As Simon said, "it was a balmy zero degrees with light snow." Once we got warmed up, however, it was a lot of fun out there hitting the cobbles. We did a loop out to the Koppenberg, Paterberg, and the Oude Kwaremont - the scene of Jordan's accident last year. The Paterberg and Koppenberg are short and very steep, at some points over 20% grade. They hit you hard and take a lot out of the legs. The Oude Kwaremont is longer, but its level of steepness varies from about 11% down to 2%. This was the first time for Jordan to ride these climbs. He felt that it was important to experience them on a bike as opposed to a car in order to get a better understanding of what the athletes he works with are actually experiencing on race day. From what we have seen, that seems to be the Trek philosophy - get out there in the field and then bring this experience back to the drawing board to continually improve their bikes. <br />
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<tr><td class="tr-caption" style="text-align: center;">Jordan, Liam and Simon back at the hotel after the ride</td></tr>
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And, by now, we all know how the story ends. On Sunday March 30th, 2013 Fabian Cancellara, riding his Trek Domane bicycle, won the 100th edition of the Tour of Flanders. It was an important victory not only for the RSLT team, but also for a group of committed individuals that are passionate about building bikes and getting them right.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7EJ0mT4Rn9VQZ0WW-yHjDmLVuWGHSUfSkjac0SmhSwS6ohFEXebZ4y8LnEwDCrE31loJlYXZ7JfV6tP3I8_y2xcQjE_cSUktdvyr9yzvYSaKoUeOvLuqSLspB1Wr7Cv4aYUiVwBsCcoE/s1600/IMG_5077.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7EJ0mT4Rn9VQZ0WW-yHjDmLVuWGHSUfSkjac0SmhSwS6ohFEXebZ4y8LnEwDCrE31loJlYXZ7JfV6tP3I8_y2xcQjE_cSUktdvyr9yzvYSaKoUeOvLuqSLspB1Wr7Cv4aYUiVwBsCcoE/s400/IMG_5077.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Spartacus on his way to victory</td></tr>
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Live Strong, Train Safe, and Live Well!!<br />
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This is Bill and Liam signing out.<br />
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*Bonus video - RSLT bus tour with Jordan<br />
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<br />Bill & Liam Flanaganhttp://www.blogger.com/profile/05491484261177644173noreply@blogger.com2tag:blogger.com,1999:blog-936885386197085109.post-43380924315289062482013-03-12T14:12:00.003-07:002013-03-13T09:11:40.961-07:00In the Wake of Spartacus - Riding the white roads of Siena<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/_LkHm3sFVis" width="560"></iframe><br />
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One-day bike races become classics because of their great and storied past in the lexicon of cycling. When I think of these classics, which take place in the spring of the pro-racing calendar, the names Paris-Roubaix and Ronde van Vlaanderen (Tour of Flanders) immediately come to mind. In recent years, however, there is a third race that is rapidly gaining stature and popularity in the classics hierarchy. This race is Le Strade Bianche (white gravel roads). The race is 188 kilometers long and takes place in the Tuscan countryside all around Siena. The course profile is a lot like the Tour of Flanders in that it is made up of many short steep hill sections. The race organizers then throw in 8 sections of gravel roads which are similar to the cobble sections of Paris-Roubaix. Strade has all the elements of a truly great Spring Classic, and it is quite possibly one of the most exciting bike races to watch all year. <br />
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<tr><td class="tr-caption" style="text-align: center;">The Tuscan countryside around Siena</td></tr>
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Unlike the other classics, Le Strade Bianche doesn't have a long storied past, in fact, it has only been in existence since 2007. By 2008 the event was incorporated into the "Spring Classics" season, and by 2013 --- only its sixth year running --- it is already considered by many to be one of the citadels of spring racing. The course has all the elements of an epic day on a bike - varied terrain, strategic white gravel sections, very tough hills, and is set against a backdrop of Tuscan vineyards, olive groves, and beautiful medieval villages and towns.<br />
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Liam and I had wanted to go to Siena to check out this great event since last year when we saw Fabian Cancellara (Spartacus) win the race. We had been planning a late winter training camp in Lucca, Italy around the same time, but it just didn't look like the timing was going to work to get there this year. While we were in Lucca, however, I got a message from our friend Jose Been asking if we were going to be at the race. Jose (Tour de Jose) is a cycling reporter and she was covering the Strade imbedded with the Vacansoliel Team. That tipped the scale in favor of Siena and a white road pre-race recon. Unfortunately, it wasn't possible to stay in Siena for the entire race, but we would be able to ride part of the course the day before, and go to Gaiole in Chianti for the start race morning.<br />
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<tr><td class="tr-caption" style="text-align: center;">Fabian looking over his racing steed</td></tr>
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We arrived in Siena on Friday morning, which was the day before the race. We found our hotel, immediately got the bikes together, and then headed out in search of the famous white roads. We were on a mission. I had briefly looked at a map, but really didn't have a great idea where we were going. I just figured we would ride and take things as they came. Siena is a little hectic near the city center, and I was starting to regret not having a good map with me. Just then in the distance we saw the Radioshack Leopard Trek team bus at a hotel just on the outskirts of town. I figured we could stop by, say hello, and that they could possibly be able to point us in the right direction. What took place next is hard to believe --- so it is a good thing I captured it on video. Spartacus himself was getting ready to do a training session and dial in his totally awesome Trek Domane bike for the race. Even better was the fact that he was heading out to a section of the Strade Bianche. We had a guide, now all we had to do was keep up! <br />
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<tr><td class="tr-caption" style="text-align: center;">Riding in the wake of Spartacus</td></tr>
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I was beginning to feel like we were in a scene of Alice in Wonderland. Instead of following the white rabbit though, we were following Spartacus himself out to the white stoned roads. We rode behind in the wake of the legend at a distance of 5 to 7 meters (triathlon anti-drafting rule style) in order to give Fabian space to do what he needed to do to prepare for the race, but it was still a really cool experience. And, just as promised, after about 20k of chasing the champion, we hit the first Strade Bianche gravel section.<br />
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<tr><td class="tr-caption" style="text-align: center;">Tough climbs on sections of the Strade</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Liam was digging it!</td></tr>
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We parted ways with Fabian and hit the white roads with everything we had. Dust was flying and we were having a blast. The climbs were tough, but some of the descents - especially on the corners - were gnarly. Hats off to the pros - they make it look easy.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuTJQX5ZI6RrY046lPW6pLzcbskLowN3wr_9TRpmB-tjTkaNFZsa6eGMDUaSMwD6hhtwsZo0VndsK_jIB1zUYFKGHAfpqLS0PlLBSSIB1H1yZa3N_tOlvhnc4Rw4IPypuPvpe3IApHTuo/s1600/IMG_4816.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuTJQX5ZI6RrY046lPW6pLzcbskLowN3wr_9TRpmB-tjTkaNFZsa6eGMDUaSMwD6hhtwsZo0VndsK_jIB1zUYFKGHAfpqLS0PlLBSSIB1H1yZa3N_tOlvhnc4Rw4IPypuPvpe3IApHTuo/s400/IMG_4816.jpg" width="298" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Liam and Jose in Siena</td></tr>
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That evening, we met up with Jose for a beer/Coke and had a great time talking cycling and watching several of the teams prepare for the upcoming race. The logistics that go into getting a professional cycling team prepared for a race like Strade Bianche are amazingly complex. (That no doubt will be the subject of a future blog post...) The next morning we headed out to Gaiole in Chianti and watched the race start. The riders headed south towards Siena, but we had to head north towards France for a seven hour dash back to Provence. It was a great introduction to a classic race which I'm sure we will be closely following for years to come! <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjErLE6u4B2Y081z6wODRWkrhZoXR-_LUtkO6BBtk5IJQgI9oE7t_r3IHZtErQS8i5Pi6wby3RgFTKTjk0L8aDt37ia513FNLu9oMXTYMPHMLS0_CAinNve6M-8DERkGIYNXvmvishCC7c/s1600/Screen+Shot+2013-03-12+at+9.42.18+PM.png" style="margin-left: auto; margin-right: auto;"><img border="0" height="317" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjErLE6u4B2Y081z6wODRWkrhZoXR-_LUtkO6BBtk5IJQgI9oE7t_r3IHZtErQS8i5Pi6wby3RgFTKTjk0L8aDt37ia513FNLu9oMXTYMPHMLS0_CAinNve6M-8DERkGIYNXvmvishCC7c/s400/Screen+Shot+2013-03-12+at+9.42.18+PM.png" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The race start at Gaiole in Chianti</td></tr>
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Live Strong, Train Safe and Live Well!<br />
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This is Bill and Liam signing out.<br />
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<br />Bill & Liam Flanaganhttp://www.blogger.com/profile/05491484261177644173noreply@blogger.com3tag:blogger.com,1999:blog-936885386197085109.post-82199717951087638382013-03-06T06:29:00.001-08:002013-03-06T07:43:30.488-08:00The Science of Speed Part 1 - Watts and Power<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/u5AkcoiAIdM" width="560"></iframe><br />
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In the lead up to this year's Giro and Tour de France, Liam and I are putting together a series of blog posts on the "science of speed." In these installments, we are exploring the more technical aspects of cycling. These are the elements that enable cyclists to go from point A to point B faster, stronger and more efficiently. The focus is on the key areas of power and watts, training and nutrition, aerodynamics and equipment, and mental preparation and race strategy.<br />
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A few weeks ago, Liam and I were looking over this list and we started brainstorming ideas, listing contacts we had in the field, and the information that we needed to obtain in order to get a better understanding of each category. Soon we had an idea map going all over the living room floor. The design looked a lot like a giant wheel and each area was an important spoke connecting the central hub to the outer circumference of the circle. When they all started to fit together they formed a perfectly supported wheel --- the foundations of the complete cyclist. From the living room floor it was time to head out into the real world and see how all this stuff actually worked. And, just like that, --- the project was born.</div>
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<tr><td class="tr-caption" style="text-align: center;">Rob explaining some of the concepts of power and speed</td></tr>
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We had a late winter training camp planned in Lucca, Italy and, as part of that trip, we had been hoping to get in some riding with our friend Rob Love. When you meet Rob you can just pick up on his passion for riding bikes --- mountain bikes, road bikes, cyclo-cross and custom motorcycles are just a few of Robs interests. He also has an incredible amount of information about power and watts and how that applies to bike racing from his work at SRM. Rob was open and willing to spend a few days with us sharing his knowledge. <br />
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Liam had several questions about power, mostly coming from an article which he had read about what kind of sustained power it took to be in the top ten in the Tour de France. There was a figure that was thrown around of a power of 6.2 watts per kilogram of body weight. This means that if a rider could generate this type of power on the 40 minute climbs in the Tour de France, climbs which often come after 5 hours in the saddle, that they could win the Tour de France or at least be in the top 10. Last summer when we rode stage 17 of the Tour de France (blog post "To the Pyrenees - Surf's up") we had been in the saddle for around 4 and 1/2 hours when we hit the Port de Bales which is a 19k HC "most difficult climb." It is the same climb on which Andy Schleck lost his chain when he was battling Alberto Contador in the 2010 Tour de France. It is exactly the type of climb the article was referring to. Liam hit this climb, in the words of our friend Sofiane, "comme une fusee" (like a rocket). Liam blew everyone on the mountain away that day. There was no way I, Sofiane, or any of the riders that were riding the Tour route that day could keep up with him. He was pushing over 200 watts average for the climb. Liam weighed 35 kilos at the time. We did the math together and figured that Liam was somewhere in the neighborhood of 5.8 watts per kilo. Will he be able to keep up that ratio as he grows? Let's say that he will weigh 65 kilos as an adult. Then, to generate the same power to weight ratio, he would need to be sustaining 377 watts on the same type of climb. All of a sudden watts, power, and the science of speed became a lot more interesting. <br />
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There was a lot that Liam wanted to know. He had a basic grasp of what power was and that it could measured and
quantified, but beyond that, he didn't really know what watts were and
how that applied to riding his bike --- besides the higher the number to faster you go. When we were talking watts we
might as well have been talking about the octane percentage of gasoline
--- it didn't mean much out of context. So the first thing for us to do
was learn a new language and terminology of speed and power. The lesson started as soon as
we met up with Rob for a lunch ride in Lucca. Rob was testing out a customer's power meter to make sure it was properly dialed in. He took us out on a great loop. Just a few minutes from the SRM Italian headquarters you are out in the Tuscan hills riding through beautiful olive groves. This was the coolest classroom ever --- on a bike, riding these incredible roads. Rob has an incredible depth of knowledge and, at the same time, a gift for sharing it in a passionate and fun way that makes it really interesting. <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgs8asVdmd1a4KVoqoUCSaA-mfbuIxEmOF9YIk4jgsPIYMdCv_1_ZVvQ6WHJrqXCsysas1rvpFwKYBK3T8b9K_hU7XQOUF6y6zVwmKTVulUyi9WiZucct9QE7qGeKnEGWVnKsJGohUrCQ4/s1600/DSCN0039.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgs8asVdmd1a4KVoqoUCSaA-mfbuIxEmOF9YIk4jgsPIYMdCv_1_ZVvQ6WHJrqXCsysas1rvpFwKYBK3T8b9K_hU7XQOUF6y6zVwmKTVulUyi9WiZucct9QE7qGeKnEGWVnKsJGohUrCQ4/s400/DSCN0039.JPG" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Rob and Liam looking over the data from our Lucca loop</td></tr>
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We learned that power can be used as a language to describe effort and training. Athletes can use this language to relay information to their coaches about the type of training they are doing. Power profiles of entire rides can be used to determine strengths and weaknesses. Perhaps a rider is very strong for the first hour or two, but then starts to see significant power drops thereafter, then they know they should work on building endurance. We also learned that average power is measured in different time frames ---5 minute, 10 minute, and 20 minute power. So, if someone says they are doing 500 watts it is important to determine in what context. Is it 500 watts average for 10 minutes or is it sustained just for 30 seconds in a sprint? These are different skill sets. Some athletes can generate huge power for short periods of time. These are usually the sprinters. Others can sustain large but not huge power efforts over time. These are the breakaway and time trial specialists. As a competitive cyclist, it is important to understand what the strengths and weaknesses of your athletic ability are. This all plays into race strategy and using the power you have in the most efficient way. The strongest rider doesn't always win the race, in fact, it is often the smartest rider. <br />
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Both Liam and I learned an incredible amount over the course of the ride. It wasn't all talk, however. We were able to put in some pretty cool efforts on some of the hills, and the winding descents were awesome. Halfway through the ride we met up with our friend Ben King who is a professional cyclist with Radio Shack Leopard Trek. Ben actually went out of his way to ride with us for a few kilometers. Just an average ride... only in Lucca! Ben was getting in some final training before heading up to Belgium for the Three Days of West Flanders race. After wishing Ben luck for his upcoming Belgian racing, we parted ways and Rob, Liam and I headed back into the hills. We started cranking out the watts and had a really great final climb with a fun sprint between Rob and Liam at the top.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkPDb6dMZRKj_l_23C-yUaUaZ0GHEBAKbi2y2jpXupWscy5sGxf-MOROX7_hY9o8Whej12CF2rJRSGqBnG_Z-EteYoXplhitIWGGRV7Lu97XGJNHj4vMOz3rH9qaoJ38GpTO2JoSbK72Q/s1600/DSCN0075.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkPDb6dMZRKj_l_23C-yUaUaZ0GHEBAKbi2y2jpXupWscy5sGxf-MOROX7_hY9o8Whej12CF2rJRSGqBnG_Z-EteYoXplhitIWGGRV7Lu97XGJNHj4vMOz3rH9qaoJ38GpTO2JoSbK72Q/s400/DSCN0075.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Rob at work </td></tr>
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After the ride, we headed back to the SRM "villa." I say villa because that is, in fact, what the headquarters is. It is located in a beautiful estate on a hill just on the outskirts of Lucca. Rob had to get back to work, but before he did we were able to go over some of the data from the ride on the power meter Rob was testing. On that final climb Rob was putting out 907 watts and Liam was most likely in the neighborhood of 450-500 watts. Cool stuff! And now it didn't only just sound good, we actually understood better what it meant. We had learned a whole new language over the course of the ride.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgREmtFHBhqqRKyILKYYleEoay7VbEu71d_tLqaMhX5xIuUe8Mgv-fNo7OYhhfUuLq3ZVAv6CWqTwRnAAM8Xh6WUMMSn0O9sq2qyS6lt9lTVg3Pn3ecMHzicO7Bglarh-0Hf8yeuLN5V0o/s1600/DSCN0073.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgREmtFHBhqqRKyILKYYleEoay7VbEu71d_tLqaMhX5xIuUe8Mgv-fNo7OYhhfUuLq3ZVAv6CWqTwRnAAM8Xh6WUMMSn0O9sq2qyS6lt9lTVg3Pn3ecMHzicO7Bglarh-0Hf8yeuLN5V0o/s400/DSCN0073.JPG" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">SRM makes power meters which work with the crank drive of the bike.</td></tr>
</tbody></table>
<br />
The next day, Rob set aside some time for Liam and me to swing by SRM and continue with our hands-on lesson of power and watts. SRM Italy is a service center. Manufacturing of the power meters takes place in Germany and the US. Liam had visited SRM Italy last year when we met Rob for the first
time, but now he was seeing things with new eyes and with a deeper
understanding of what he was looking at. The SRM power meter works in the crank drive of the bicycle. There are other brands which work with the rear wheel, pedal, etc.., however, SRM was the pioneer in the industry and continues to set the standard in the field. Rob spent a good deal of time walking us through the "nuts and bolts" of how the whole system works.<br />
<br />
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<tr><td class="tr-caption" style="text-align: center;">SRM power measuring unit with power control monitor</td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: center;">
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The SRM system works by measuring power with a unit which fits between the crank and the front chain rings of the bicycle. When you apply force or torque to the pedal the meter is able to record the amount of stress that is put on the unit. It then, in turn, calculates the cadence or how fast you are turning the pedals. Watts are then calculated by multiplying the force applied to the pedal by the speed you are applying that force. Watts = torque value (how much pressure is being applied to the pedal) multiplied by angular velocity (how fast you are turning the pedals). The information is then transmitted to a handlebar mounted power control which gives the athlete an instantaneous power reading as well as a recording of output for the entire ride.<br />
<br />
<br />
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<tr><td class="tr-caption" style="text-align: center;">Rainbow striped world champion version- got to earn this one</td></tr>
</tbody></table>
We left SRM with a new ability to quantify effort and power, and we were able to get a better understanding of how that translates into increased speed and smarter racing tactics on a bicycle. All are important elements in our quest to learn more about the science of speed and better understand the foundations of what it takes to be the complete competitive cyclist.<br />
<br />
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<tr><td class="tr-caption" style="text-align: center;">Liam's favorite color scheme</td></tr>
</tbody></table>
Just before we said our goodbyes to Rob and SRM, I asked Liam if he had any more questions. He thought for a second and then said with a smile, "when can I get one?"<br />
<br />
Live Strong, Train Safe, and Live Well!<br />
<br />
<br />
This is Bill and Liam signing out.</div>
Bill & Liam Flanaganhttp://www.blogger.com/profile/05491484261177644173noreply@blogger.com1tag:blogger.com,1999:blog-936885386197085109.post-73151421818724131062013-01-14T05:35:00.000-08:002013-01-14T05:35:01.839-08:00The Rapha Festive 500<br />
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<br />
"Ride 500 kilometers on a bicycle in the week between Christmas and New Years." It was really quite a crazy idea. Liam told me so when I first suggested it, in fact, I think he thought I was joking. I was joking at first, but only half-way. There was a big part of me that was serious, and I had started to latched on to the idea. Liam and I have done some crazy adventures over the years, but they usually involve traveling to a destination and riding and training in Italy, Spain, or following the Tour de France in July. We train at home year round, of course, but somehow it seems like less of an adventure than the whole road trip type. The beauty of the Festive 500 is that we could transform our local training roads in to an awesome challenge. The journey awaited right outside our door.<br />
<br />
We needed an adventure - something to share between a father and his, soon to be, teenage son. It is hard to believe that this July Liam will turn 13. I can tell that things are changing. Our relationship is changing. Liam is growing up. Some of the growing comes with grace and other parts are coming less naturally. It is hard to make the transition from boy to man, and even harder to find balance in the space in between. It had been a fall of growing pains, and the holiday school break would give us some time to reconnect. For Liam and me it is on the bike that we communicate the best. The rhythm of the ride breaks down barriers. <br />
<br />
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<tr><td class="tr-caption" style="text-align: center;">Holiday fun!</td></tr>
</tbody></table>
So there it was. We had the challenge, we had the time, and all we would need was a little luck with the weather to have a good shot at nailing the Festive 500. The challenge took place between December 24th and December 31st, and miles ridden were to be tracked by GPS and downloaded to Strava which is a cycling internet site. I wasn't sure that we would be able to complete the whole 500, but I knew that with a little luck we would get pretty close.<br />
<br />
The Ride Report:<br />
<br />
Monday, the 24th of December, we set out on a 100k (62 mile) ride which I call "Metric Century Monday." The ride circumnavigates the Sainte Baume mountain range. The Sainte Baume is a beautiful group of mountains about 20 kilometers inland from the Mediterranean sea. Liam had never ridden this route before. The day was on the cold side and there was a good amount of wind. We got though the ride which had over 3000 ft of climbing in just under four hours. We didn't talk too much mostly because of the wind. Liam rode very well, however, and the ride gave him a lot of confidence for the journey ahead. Day two was Christmas morning. The weather was very good. We had a 52K ride which can best be described as "festive" indeed. We rode past old vineyards and through little French villages with the streets decorated in holiday cheer. I like Christmas in France. It is not as commercialized as in the states. The French celebrate, but in a more low key way. Mostly people get together with family and friends and eat really good food (I don't know of any holiday in France that is not celebrated this way). We took Wednesday off from the bike, and instead had a wonderful hike in the back country with friends. Thursday was back to it with a tough 64k in the mountains. Friday we got in 52k and this was a tough day. Legs were sore and we still had a lot to go to be able to finish the 500. Most Saturday mornings we ride with Liam's Velo Club. Normally meet for the ride about 20k from our house in the Town of Aubagne. By riding to the ride, and then riding home we would be able to get in 85k. Liam rides with a group of kids that are a few years older than him. The pace tends to be high and the energy of the group is pumped. The ride gave us some real motivation! We clipped off those 85k with an average speed of close to 30K an hour. After Saturday's ride we started to get excited. WE MIGHT ACTUALLY FINISH THE WHOLE CHALLENGE! We had 150k left and two days remaining to complete them. The weather forecast looked great - sun and high temperatures in the low 60's. We decided to do a little over 100k on Sunday and a celebratory 52K on New Year's Eve. <br />
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<tr><td class="tr-caption" style="text-align: center;">short rest stop on day 2 </td></tr>
</tbody></table>
As the kilometers ticked by on the road, the distance between Liam and me was growing smaller and smaller. We were laughing again and having fun. The wind had settled down, so we were also able to ride side by side and talk about life. We talked about life in France, how things were going in school, goals for the year both on and off the bike, and plans for this year's Tour de France. The last two rides went very well. Liam was getting stronger and stronger as we got further into the challenge. The last day was a celebratory ride. I took the GoPro camera, and we got some good clips along the way. As you can see in the video the weather was amazing. <br />
<br />
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<tr><td class="tr-caption" style="text-align: center;">Liam got stronger as we got further into the challenge</td></tr>
</tbody></table>
YESSSS! We finished the challenge! 7 days, 500 kilometers, 21 hours in the saddle, 10,000 meters or 33,000 feet climbed, and some invaluable time for a father and his son to reconnect. Thanks to Rapha and Strava for the Festive fun not to mention the inspiration and motivation to get out and enjoy the road. <br />
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<tr><td class="tr-caption" style="text-align: center;">WE NAILED IT - 500K!</td></tr>
</tbody></table>
<br />
Livestrong, Train Safe, and Live Well!<br />
<br />
This is Bill and Liam signing out.<br />
<br />Bill & Liam Flanaganhttp://www.blogger.com/profile/05491484261177644173noreply@blogger.com2tag:blogger.com,1999:blog-936885386197085109.post-13432440106666068202012-11-26T07:28:00.002-08:002012-11-27T09:38:18.456-08:00Don't Tell Me there is no Such Thing as Santa - We live in the North Pole<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
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<tr><td class="tr-caption" style="text-align: center;">View from a recent ride in the Tuscan Hills</td></tr>
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It is not easy to write about the unfolding problems in
cycling and... particularly about the allegations against Lance Armstrong. It has taken awhile to process what it all
means to the sport, to the cancer fighting community, and to us
personally. I don’t think we are alone
in this regard. It has been conflicting
and sad in many ways. The stories in the
news of systematic cheating, lying, and general ugliness don’t correspond to
the reality that we have experienced over the last five years on the ground. Heck, we moved to France, we have been in the
trenches, ridden our bikes all over Europe and North America, followed 4 Tours de France and many other great bike races, spent lots of time training and
generally hanging out with professional cyclists. During all this time, besides hearing stories
in the press, we have never experienced any of the “dark side” of cycling. <o:p></o:p></div>
<!--EndFragment--><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigP7U8stiz0hTkhdlcfNn6ggrRmh86Wxxw2ANd5Hoym76l-4G6oeNbRYEdEtrcdJL-h3sOCUXTuLO5wNBnDe4zdjZuQO5PRTpNP9WIDVM5PBFK33E5C9TkNdnLK2G-Dq0jCRUgsmxNwOc/s1600/IMG_4396.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigP7U8stiz0hTkhdlcfNn6ggrRmh86Wxxw2ANd5Hoym76l-4G6oeNbRYEdEtrcdJL-h3sOCUXTuLO5wNBnDe4zdjZuQO5PRTpNP9WIDVM5PBFK33E5C9TkNdnLK2G-Dq0jCRUgsmxNwOc/s400/IMG_4396.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Classic Camargue- Amazing the things you see on a Mountain Bike</td></tr>
</tbody></table>
It may sound naïve and Pollyannaish, but in our eyes cycling is a pure sport with a bright future. For us, it is not about money or pressure to perform. It is about a boy, his father, two bikes, and a passion for riding. It helps, of course, that we live in a European playground filled with mountain passes, coastal roads winding along an azure blue sea, beautiful hilltop villages steeped in a rich tapestry of history and tradition, and that we are immersed in a culture which understands and respects cyclists and cycling in general. We ride in the light - on the positive side of cycling - in the sweet spot of a sport that has given and continues to give us a lot of joy.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMyhkL2bv_kclw4vgGIzf-iarucOWNaqEzUgRxrBqdwFbwAo5WwdWslFmGBWaDDWbEpvUT4WXvDbdgQ2wNMlcqTCZ3MWh5cY9MRMBPKjqlr_J5BbWGVajMz1si-OY356uyfctB0EG3icQ/s1600/IMG_4398.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMyhkL2bv_kclw4vgGIzf-iarucOWNaqEzUgRxrBqdwFbwAo5WwdWslFmGBWaDDWbEpvUT4WXvDbdgQ2wNMlcqTCZ3MWh5cY9MRMBPKjqlr_J5BbWGVajMz1si-OY356uyfctB0EG3icQ/s400/IMG_4398.jpg" width="298" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Hanging in the sweet spot of cycling</td></tr>
</tbody></table>
In any human activity (with money involved) there is always going to be a temptation to cheat and people who do cheat. The cheating can be self-justified by saying that everyone is doing it, but in the end of the day cheating is cheating. Just as, in the end of the day, a lie is a lie. Cycling at the professional level is an incredibly difficult sport. The difference between 1st and 70th place is often in seconds not minutes. With careers in the balance it is a real temptation to “put your hand in the cookie jar” and take short cuts by cheating. The cookie jar, however, turns out to be filled with poisoned apples. The trouble is that once an athlete cheats and dopes, it becomes a crutch and it is easy to be convinced that it is the only way. It is like a reverse placebo effect. An athlete becomes limited by a belief that certain levels of performance are impossible without drugs. The truth is that a lot of the effects of doping and doping products can be achieved naturally and safely without taking drugs. For example: altitude can be used in place of EPO, diets high in zinc can stimulate the bodies natural testosterone production, learning how and when to rest and a proper diet can combat fatigue, acupuncture and massage – these natural methods are time intensive, sometimes difficult to maintain, and require listening to one’s body, but they work.<br />
<br />
<br />
If the allegations are true, it appears that Lance Armstrong believed that it was impossible to win without cheating. He decided to cross the line, and to me that is disappointing and sad. Not just because he cheated and lied, but because he probably could have won without cheating. He apparently gave his power over to some poisoned apples - apples that became an ingredient in the cement that formed the foundation of an incredible sporting career. A house is only as strong as its foundation, and in the end it brought down the legacy of his cycling career. In the end of the day, Lance still went out and rode all those Tours, fought the fight, and inspired us all in the process. He just made some bad choices, and, in this, it shows that he is human.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAT5kf9BKrt3ZRNatKoh6k2MFZq3nG99NU7-cZjvmcGWtxYruJTlrPQn975EmN8D2ynnNaW-Ik-kShyphenhyphenf75qCXbJwuD_UgQY6ntm9LrqC1txeYcJwlK7tHnKlx492QsEw8n9mzLfZ9VR-A/s1600/IMG_4273.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAT5kf9BKrt3ZRNatKoh6k2MFZq3nG99NU7-cZjvmcGWtxYruJTlrPQn975EmN8D2ynnNaW-Ik-kShyphenhyphenf75qCXbJwuD_UgQY6ntm9LrqC1txeYcJwlK7tHnKlx492QsEw8n9mzLfZ9VR-A/s400/IMG_4273.jpg" width="298" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">All weather - Liam putting in the work</td></tr>
</tbody></table>
But, don’t tell me that just because cyclists have cheated in the past that it is impossible to be at the top of cycling without cheating. I know that there are cyclists in today’s peleton who are riding clean at the highest levels of the sport. I have a son who at 8yrs old was climbing alpine mountain passes, at 10 years old he was riding 100 mile cycling Fondos, now at 12 years old Liam is riding entire stages of the Tour de France and racing with a lot of success in Europe - all things that might be thought of as impossible. The secret to Liam’s success is hard work and the belief that anything is possible. It is my hope that he never has to face some of the decisions other cyclists had to face in the past, and when faced with difficult decisions he will have the strength to make the right choices. The magic of cycling is real – I know because we live it almost every day!<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZGGAoFuMGqqWw7lnQEA6rUpKaaJ1uDZ6dcuE7OlggpHnuGLM99jgINijQ1rCMki_qm8F-45Q8jAewD4xZLl5l7pIY1ApCoSwzmohMA4lU6cTA8Tt6-QRhagwJ5Oy3H-rD_DtxvVk73ZU/s1600/IMG_4344.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZGGAoFuMGqqWw7lnQEA6rUpKaaJ1uDZ6dcuE7OlggpHnuGLM99jgINijQ1rCMki_qm8F-45Q8jAewD4xZLl5l7pIY1ApCoSwzmohMA4lU6cTA8Tt6-QRhagwJ5Oy3H-rD_DtxvVk73ZU/s400/IMG_4344.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Magic place on a mountaintop high above Florence</td></tr>
</tbody></table>
Live Strong, Train Safe, and Live Well.<br />
<br />
This is Bill and Liam signing out<br />
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Bill & Liam Flanaganhttp://www.blogger.com/profile/05491484261177644173noreply@blogger.com2