GFNY Cozumel Mexico, Nov 12 2017

Don't miss the chance to participate in one of the best cycling events of the year.

King of the Wind

 

Athletes - it is our goal to prepare you for GFNY Cozumel and to ensure you are prepared to achieve your personal best, against the clock and your fellow athletes. We aim to get all of our participants in perfect shape - both physically and mentally, so when you arrive to the start line you are in absolute peak condition. With that in mind GFNY Cozumel has partnered with TEAM FORTIA, the #1 training and coaching company in Mexico to help you get there. Fortia takes great pride in having trained some of the best athletes in Mexico and looks forward to training you.

 

 Our coaches will turn you into a champion

 

 

Fortia Team is a sports service company focused on helping you overcome your limits, whatever your level is. By using the most advanced and current tools and methods we are able to monitor you progress and weaknesses to help you improve.

All our coaches are amateur riders, certified and specialized in sports methodology. They will design your programs to adapt to your personal life, family, and work. Based on the type of athlete, we connect you with the perfect coach who will give you the plans and motivation to excel that you’re looking for. Our coaches will not only become your friends but will be by your side helping you improve.

 

Choose a package below and start training today

$200MXN/MO



 

COMMUNITY PLAN

Join Fortia and the GFNY team for group training plans and be assisted by experts and your peers. This is the perfect plan that will teach you how to monitor your performance and build a structure to your training week. You will join a monthly training calendar with daily workouts and complete explanations on how to complete each workout 100%. The Community Plan is a fun plan without the stress of being monitored by a personal coach but with all the detailed instructions of having the best coach on your side. For those who want some freedom in their training routine but want great results for GFNY Cozumel this is the best plan to choose.


 

WHAT YOU GET

• Monthly training calendar access        • Heart rate, Power, and RPE scale workouts.
• Group coaching access board and chat room •Linked Trainingpeaks account
• Complete explanation of how to do each workout/interval. • Special workouts designed for the GFNY Cozumel course.


HAVE A QUESTION 

$2500MXN/MO



 

ENTHUSIAST PLUS

The Competitive program is for athletes that have experience with structured training and are looking to achieve their best on race day. After a comprehensive consultation, we will create a custom program that is based on your fitness and personal goals. Plan updates are made every other week after detailed analysis of previous workouts. Contact with your coach will be ample, with twice monthly phone calls and weekly emails. We will work together with you set and reach your potential.

WHAT YOU GET

•Comprehensive consultation and Analysis •Bi-weekly communication with Coach
•Hand built training schedule •Linked Trainingpeaks account
•Bi-weekly power and heart rate analysis •Learn technics and tips to train and race at your best.


HAVE A QUESTION 

$1000MXN/MO



 

Our Enthusiast program is intended for athletes who have been riding unstructured and now need more specific guidance for GFNY races. Your coach will have an initial consultation to understand your objectives for the race and will develop a detailed monthly program for you to follow. With ample communication including 1 voice contact and 2 emails a month, progress can be tracked and your program adjusted to keep you on track.

WHAT YOU GET

•Comprehensive consultation and Analysis •Monthly communication with Coach
•Hand built training schedule •Linked Trainingpeaks account
•Monthly power and heart rate analysis •Learn technics and tips to train and race at your best.

HAVE A QUESTION 

 

“I’ve trained on my own for over 10 years but when I started training with Forita I saw results in less than one month. He knows how to motivate and put together a plan that really makes a difference. There are many coaches out there but only a few that really care and listen to you and Bruce is that coach”

Shaun Gad
Co Founder GFNY Cozumel

Free training Plans

 

 
 

Artículos de Entrenamiento

 

Hello GFNY Cozumel riders and greetings from AthletiCamps!  We hope you have been able to train hard and enjoy yourself as you prepare for the race coming in November.

August is nearly behind us and with the time we have left until race day I want to address a training topic that can have significant impact on how strong you ride and finish the Gran Fondo.  Today’s topic is cadence.  As it applies to cycling cadence is the number of times your pedals make a full revolution over the span of a minute.  Cadence and torque are directly related vis-à-vis power.  For example, to hold 380 watts at a cadence of 80rpm, you need to produce an average of roughly 50 Newton Meters of torque.  Holding 110rpm at 380 watts will require an average torque of about 34 Newton Meters.


The significance of this is that you can determine whether to mash harder on the pedals or spin the pedals faster to hold your target power (or you can proxy heart rate for power if you prefer).  Here are a few basic principles to keep in mind as you put some finishing touches on your race preparation.


1. Optimal cadence is a myth – There is no single cadence model that applies the same to all athletes.  The human body tends to fall into a naturally selected cadence without trying to hit a specific number.  We have heard people talk about anywhere between 90 and 100 rpm being optimal, but not all people are wired the same.  Some very successful time trialists mash at 85-90 rpm, while others spin 100-105.  
2. Your own personal cadence preference will change – As you train and adapt to various environmental factors (climbs, headwind, etc.) your cadence will adjust.  If you have some knee irritation or other leg/hip related issue your body will naturally perform better and hold up longer with a higher cadence.  Higher torque generally stresses your joints and tissues more than an increase in cadence will.
3. Train at a variety of RPM’s – By forcing your body to adapt to both lower and higher cadences you will have the ability to handle all types of terrain, weather, and other demands that race day will throw at you.  One drill we recommend Slow Frequency Repetitions (SFR) intervals that occur at a very low cadence with a very high torque.  This promotes multiple adaptations, but one of the most significant is the ability to push a bigger gear to hold a higher power.  By getting used to the sensation of high torque, low RPM you will know how to handle it come race day. 
4. When resistance is high you can respond to speed/effort changes more easily with higher cadence – Whether climbing an iconic pass used in Le Tour de France or grinding into a cross headwind in Cozumel, responding to rapid changes in pace is easier done when spinning a faster gear.  This is even more true when the pace is already very high because the torque you are applying is great.  It is easier to increase spin rate than it is to add more torque.
5. Don’t get too hung up on achieving something specific – My mother used to tell me not to sweat the small stuff.  Your body knows what it needs to do and will find a way to operate most efficiently.  Training will definitely help you change your efficiency at higher or lower RPM’s than you are used to, but don’t stress about becoming a masher if you typically spin, or becoming a spinner if you typically mash.  Ride the cadence that allows you to have the most fun.


Having the ability to change your spin rate as demands dictate is a tremendous skill to have during a race or ride.  Each rider should determine what their general cadence preferences are and spend some time training at both higher and lower RPM’s.  These differences should be enough to make you feel a little bit like a fish out of water.  By spending time above and below your comfort zone you will force your body to adapt and be prepared to change as necessary.  


Questions?  Feel free to contact us or sign up for one of  our GFNY Cozumel training programs!


Ride safe, ride strong,
Bruce     READ MORE.....

 

THE HEAT IS ON - 5 Essential Tips to Successfully Riding in the Heat


One of the more prevalent features in Cozumel is the combination of sun and humidity.  It provides a tremendous amount of light, feeds the plants, bronzes the skin, creates energy, and keeps things pretty darn warm.  Specifically for the GFNY Cozumel we will focus on addressing that powerful heat and humidity combination.  Most of our cycling energy expenditure is used in the dissipation of heat, rather than generating the power to go fast on the bike.  The hotter it is, the harder it becomes to perform at your peak level.  In this article we will address our top five tips to prepare for your best ride, despite the temperature.
Get acclimated - In order to perform in the heat you have to prepare in the heat.  Do not be afraid to go out in the middle of the day and do your workout.    Normal workouts in the heat for 5-10 days should provide acclimatization.    As a rule of thumb, reduce exercise intensity to about 60-70% during this period.  And contrary to popular belief, just sitting at the pool in the heat doesn’t help!  You must exercise in that heat to achieve adaptation.
For those of you traveling from cooler climate and the race is in late November, you can take advantage and ride indoors in a warm room.  Just make sure you put a fan on you and drink plenty of fluids.
Hydration – In the weeks leading up to the event you need to start “loading.”  During the event, drink cool but not ice cold water.  Dowse your body with water as often as possible to help the wind cool you off.
Refill bottles often and use electrolytes to replace loss during exercise.  You will never be able to completely replace what you lose, but strive for a 500-1000ml (16-32 oz) every hour. Separate the amounts into 10-20 minute increments.  Try not to drink straight water, as drinking a solution with sodium will allow the fluid to be retained.  After exercise, replace with 200-350ml (6-12 oz) amounts every hour. 
There are many products on the market that have the correct ratio’s of carbohydrates and electrolytes.  They are simple to use and pre-packaged, just make sure you stick with one that you like and don’t experiment the day of the event.
Protect yourself - Wear sunscreen, wear protective and cooling clothes, find as much shade as possible (rest stops, on the road), wear light colored clothes (socks and shoes), wear technical fabrics that breathe.  There are a variety of products on the market that allows moisture to wick away from the skin.  And for all the men,  it may make sense to shave those beards! 
Know before you go -Research the weather forecast for race day.  Know when the heat will begin to increase and when it will be at its peak.  Do your best to be as far along in the ride as possible before that spike.  I know that the race begins early that morning, so that is good thing.
Know your limits -   While it is good to acclimate yourself and to push yourself, it is also important to know when you must back off – or even call it a day.  Overheating can cause several significant problems that you need to avoid.  If it does happen, the best possible thing is to get into an ice bath.  Ice baths can increase the body’s ability to cool up to 26 times normal than when you are exposed to a similar air temperature!
As tempting as it is to push yourself on race day it is important to go at a sustainable pace.  Without question we cannot sustain the same pace on hot days that we can on cool or moderate days.   Be smart, know your limits and listen to what your body is telling you!


Ride safe, ride comfortable and ride strong!


The AthletiCamps Team     READ MORE.....

 

 One thing is for certain with regard to the race this November - there will be wind….and plenty of it.  Simply put, GFNY Cozumel = Wind.  Even light wind offers a special challenge for all racers.  Learning how to understand the effect of wind on riding and navigate through it will give you a distinct advantage over others.  Below we will discuss key strategies to prepare you for whatever race day brings.     READ MORE.....