March 24, 2011 (Rocky Bottom, SC) – Read the reports from Ontario riders during their OCA SPF Spring Endurance Camp in Rocky Bottom, SC where they are tuning up for the quickly approaching competitive cycling season by logging miles on favourites, such as Caesar’s Head and the Blue Ridge Parkway.

Day 4
by Karl Hoppner and Jared Stafford

The athletes awoke today to cold and rainy weather. Despite the conditions many were ready to brave the weather and were up early to fuel up for an epic day on the bike. However the coaches made the decision to re-think the days training and opted for some fun indoor activities. When the coaches broke the news to the athletes they weren’t entirely sure what was in store for them. But everything became clear when everyone met at the main building. They were to take part in a series of competitive cycling related games and exercises such and mixing bottles, group communication and push up competition. Let the games begin!

The first competition was a wall sit which demonstrated the feeling of somebody pouring lactate acid into your legs with no way to shake it off. Then athletes were treated to a less physical blindfold contest that consisted of the team leader guiding riders through the coaches cabin all-trying to get the best time. Then riders were sent to a competition where riders were timed changing into riding clothes another rider friendly competition was a group effort of getting a bottle of Gatorade prepared and drank. They were then sent back into some physically intense group push up sessions. The final effort was perhaps the most physical and asked for sheer mental strength. Riders held two cartons of Milk up for as long as possible. Needless to say there were some tired athletes and some good experience gained!

After the mini Olympics the riders all headed back to there cabins for some lunch and recovery for the notorious Caesar’s Head climb tomorrow. There they will test their form in a friendly race up to the top.To some up the camp thus far the key word would have to be camaraderie. Everyone has settled in well with his or her housemates and many new friendships have been formed. There have also been some incredible meals made by some of the younger riders, which is something encouraging to see in youth these days. It will interesting to see how everyone progressing as the camp goes on bath as athletes and as people.

Day 5
by Alex Cataford

Today the riders woke up to sunny weather, much nicer than the day before. This helped motivate riders for one of the hardest days of the camp, Ceasar’s Head.

Today’s ride consisted of an hour ride to the bottom of Ceasar’s head, one of the most infamous climbs of the camp. The riders would ride up the climb once at a below race pace effort. After this, they would be seeded into groups depending on their previous times and then would race full gas to the top. Riders raced hard up the numerous switchbacks and steep gradients. Attacks were being launched left right and center in each group, every rider trying to break away and beat everyone to the top. Finally after close to thirty minutes of climbing or more, the mountain dictated the results. Zach Hughes posted the fastest time of the day, 28:12, with Ryan Aitcheson close behind at 29:18. All the riders had an excellent ride to the top, with the average times faster than the year before and many personal bests.

Afterwards, the riders continued with the ride for the days, some groups going as long as five hours, all with lots of climbing. Most of the rides included Becky Mountain, one of the hardest climbs of the area. The climb was only two kilometres long, but with one of the steepest pitches seen by most. At times the gradient was at thirty percent or more.

But that wasn’t it for climbing for the day. The rest of the ride included much more climbing, some steep, some long and others both at the same time. After five hours of on the bike time, six and a half hours out, the riders crawled back into camp with over 2500 meters of climbing under their belts.

Day 6
by Zach Hughes and Laura Bietola

So the sixth day of the camp was much more relaxed after a hard day at the Caeser’s Head climb. The day started out with sunshine just like the forecast had predicted. As usual there was a 9:45 ride minute, but today’s ride was right in the yard.

The objective was to recover but have fun on the bike at the same time along with getting the riders to push there bike handling skills to the limits. Obstacles and events such as bike limbo, track standing, hopping over logs, a grass race course and the highlight of them was the knockout square. It was pretty easy to see people improving towards the end of the morning, which is super cool to see.

After the riders had a chance to chill and replenish themselves, there was an optional 1:30 pm light endurance ride to let riders shake the lactic out of the legs. The day came to an end with Chef Jeff Evans cooking. It was yet another amazing dinner for the group that included roasted potatoes, vegetables, and a huge piece of chicken with a delicious red sauce. The athletes were treated with a little dessert after all their hard work on their bikes.

After cleaning dishes and the kitchen, we had a special performance by Tommy, the son of Tom who is the owner of Rocky Bottom. He played a beautiful classic that showed us his obvious talent. After the performance, everyone had the opportunity to relax or go to bed and get rested for their big day tomorrow up Blueridge.

Tip of the day: Never trust Brendan Arnold when you’re in the knockout square.

Day 7
by Ryan Aitcheson

The Blue Ridge Parkway is the biggest and most anticipated ride of the year for the OCA athletes. The sunny sky with a high of 28 degrees brought smiles to many athletes faces as the ride departed bright and early for a long day in the saddle. This did not last long as the first 3 hours of the ride was a long and steady grind up to the summit of the Blue Ridge where even the strongest riders were being pushed to the max. I, on the other hand, enjoy a nice long steady climb with switch back roads and overlooking views. All you have to do to enjoy a long grind like that is find your own rhythm and ride at a pace that is neither too hard nor easy so you can make it to the top without falling over in pain or shedding a tear. The best part about climbing is knowing that there is a descent just over the other side. And with a 3-hour climb it had to be big. The road had sweeping corners where brakes were unnecessary and was just the right gradient to pedal all the way down. Before you knew it we were down the descent and into Brevard at the base of the climb were a much-anticipated refuelling stop was taken. By the end of the ride we had to stop twice and I went through 6 bottles to keep hydrated because of the heat. It was all worth it though. The suffering that came from that ride will defiantly pay off once the racing season starts.

Day 8
by Nina Nesdoly

After a week of endurance riding, the athletes headed out for some speed work. After a descent from Rocky Bottom, everyone met up on a flat section of road and compiled into rows of four, shifting into light gears. The objective was to increase the cadence, number of rotations per minute. This was a good warm up to get the muscles going before starting sprints in big gears. Between repeats, everyone stood drinking hot water and sweating in the sun, while listening to Malcolm yell “Violence! Violence!” at the current sprinters as they raced down the road. Athletes then moved into a shaded area and lead outs began, where a coach would lead a group of athletes down the road and round the bend before pulling off and allowing the riders to sprint for the finish. The sprints were strong, and enthusiasm continued through out, many people requesting to do more sprints. The option was then given to continue on a longer ride, or go straight back to camp and into the ice-cold river. The majority of athletes chose to head back, and the massive group attempted to apply group riding skills taught by Mike G. the night before. Athletes deemed “Silly Strong” lead the descents, then pulled off so that “Willy Weak Legs” could lead the group slowly up the hill. When the pace was thought to be too fast, cries of “Get off the front, Silly Strong!” could be heard in the midst of the pack.