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We’ve already touched on the subject of nutrition for cyclists in a previous blog, but we wanted to look a little closer at what it takes to fuel your body on an epic cycling tour. When spending so much time in the saddle day on day, getting the right nutrition and the right amount of calories is vital. This means taking in the right amounts of the right fuel at the right times, whether in the form of bars, gels or energy drink – finishing an epic bike tour takes more than just good legs!

Chimpanzee Bars – Our Nutrition Partners

Chimpanzee are our nutrition partners for our tours and their natural, vegan and gluten free products go down a treat amongst our guests! As the official sponsors of climbers, snowboarders, mountain bikers and skiiers the brand know a thing or two about how to fuel an epic adventure. When you’re in the saddle for days at a time there is nothing worse than having chewy, tasteless bars that you don’t even want to eat and having your ride suffer as a consequence. Nutrition that is tasty as well as effective is key – if your energy bars are a delicious flavour then you’ll be looking forward to eating them. Chimpanzee’s flavours include banana and chocolate, peanut butter, lemon and even cashew caramel, the flavours are so good you’ll be wanting to snack on them whether you’re riding or not! In the hydration department, refreshing grapefruit and lemon flavours make sure you’re keen to quench your thirst and their tasty gels in flavours like forest fruits and piña colada using 100% natural ingredients are both tasty and gentle on the stomach.

Sample Day of Ride Nutrition: Trans Pyrenees

So, let’s have a look at what cycling nutrition for riding Trans Pyrenees actually entails with a sample of what you should be looking to consume during the day.

Ride Stats

• Ride: Bagneres du Luchon – Saint Savin via the Peyresourde, Aspin and Tourmalet
• Distance: 106 km
• Climb: 3,600 m

Breakfast: Eat a combination of protein and slow-release carbohydrates, e.g Oats followed by an omelette.

On The Bike: Make sure you are hydrating fully, even in colder weather, by drinking at least one 500ml bottle every hour. For extra hydration and energy add an isotonic energy powder. Make sure you are replacing lost calories and energy by consuming energy bars and gels at regular intervals. Remember: if you’re feeling hungry or thirsty it’s already too late so preempt that bonk by eating and drinking! If your ride is long enough to overlap with lunch time then a stop for a more substantial refuel at a cafe or restaurant is always a good idea, (or a carefully-prepared roadside lunch, if you’re on an Eat Sleep Cycle tour)!

Recovery: Take a recovery protein drink to promote the growth and maintenance of muscle mass.

Dinner: Make sure you replenish those resources and take in enough energy for the next day’s ride. Eat plenty of carbohydrates and proteins, staying hydrated is also important you’re on vacation, after all, so a tipple or two won’t hurt…

Fuelled and Ready For Your European Cycling Tour?

To find out more about our European Cycling Tours give us a call now on +34 972 754 301 or contact us online! We still have some spots available for 2019 and our 2020 calendar is already starting to fill so make sure you contact us asap to save your saddle!

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Photos: Anton Miettinen

The cycling season is now well underway and we’ve already seen hundreds of guests fulfil their cycling dreams and experience some of the best cycling locations that Europe has to offer. Some destinations, however, are more popular than others, and when you look closer it’s obvious as to why: they’re simply amazing places to ride a bike! In this post we’ll let you know the top 5 European cycling tours of 2019!

Girona Classic Climbs Cycling Tour

In 2019 we have seen four successful Girona Classic Climbs tours and by the end of the season there will have been eight! It’s no wonder that this tour is popular with guests looking to test their legs on the training grounds of the pro peloton. Girona Classic Climbs is a challenging week with the maximum distance and elevation at 600km and 8,000m, however the ultimate goal of the tour is to experience the ride camp life in Europe’s unofficial base for the pro peloton and the itinerary can be (and often is) adjusted.

Girona Classic Climbs Highlights:

• Rocacorba climb
• Girona Old Town
• The Costa Brava
• Mare de Deu del Mont

2019 dates:
8th – 14th September
6th – 12th October
27th October – 2nd November
10th -17th November

2020 dates:
12th – 18th April
3rd – 9th May
19th – 25th May
14th – 20th June
13th – 19th September
4th – 10th October

Trans Pyrenees Cycling Challenge

You’ve probably heard before that Trans Pyrenees is the original Eat Sleep Cycle Tour. An epic point-to-point adventure from our base in Girona to the coastal town of San Sebastian in the beautiful Basque Country this tour attracts those who are looking for a challenge. This year four groups have taken on the task with one guest even completing the route for two charitable causes.

Trans Pyrenees Challenge Highlights:

• The Col du Tormalet
• The Peyresourde
• San Sebastian

2019 dates:
1st – 8th September

2020 dates:
2nd- 9th August
30th August- 6th September

Trans Dolomites Cycling Challenge

If ticking off the famous Giro d’Italia climbs is on your bucket list then Trans Dolomites Challenge is the tour for you! From Monte Zoncolan to the Passo dello Stelvio this is an experience of a lifetime. Popular among private groups looking to take on a challenge together the Trans Dolomites Challenge comprises an epic 611 km with 17,100 m of climbing!

Highlights

• Monte Zoncolan
• Passo dello Stelvio
• Passo Mortirolo

2019 dates:
30th August – 6th September

2020 dates:
20th – 27th September

Cycling Tour of the Italian Lakes

Staying in Italy, the Cycling Tour of the Italian Lakes combines some of the most scenic (albeit still relatively challenging) cycling with the best of Italian culture -yes, that means food! Based in the stunning Piedmont & Lombardy regions, home to the spectacular Lakes of Como, Lugano & Maggiore.

Cycling Tour of the Italian Lakes Highlights:

• Lake Como
• Lake Maggiore
• Madonna del Ghisallo (the cycling shrine)

2019 dates:
6th- 12th September 2019
14th – 20th September 2019

2020 dates:
27th September – 3rd October

Pirinexus (self-guided) Cycling Tour

Something a little different but which has been popular amongst our guests this year is The Pirinexus self-guided tour. There are three levels of support available for the ride: fully supported by a support vehicle & guide, self-guided with luggage transfers or bike-packing adventure style. The route is primarily along the network of traffic-free cycle lanes known as the ‘via verde’ and traverses the gorgeous Catalan countryside through the Girona and Costa Brava region into the Pyrenees with a brief venture across the French border.

Pirinexus Cycling Tour Highlights:

• Girona
• The Costa Brava
• Empordà Wine Region

Dates:
You decide!

Custom and Private European Cycling Tours Available!

All of these tours are also available as custom and private tours, book for your club or group by emailing info@eatsleepcycle.com or contact us online. Groups of 8 or more will benefit from a 5% discount!

European Cycling Tours – Book Yours Now!

To find out more about our European Cycling Tours give us a call now on +34 972 754 301 or contact us online! We still have some spots avaiable for 2019 and our 2020 calendar is already starting to fill so make sure you contact us asap to save your saddle!

P.S. Enjoyed this blog? Why not sign up to receive notifications every time we post and get regular updates on our latest tours!

New bike day is always exciting for any cyclist, and here at Eat Sleep Cycle we’re lucky in that it happens for us fairly regularly and with some of the best brands on the market. When we received our Factor O2 One More Lap rental bikes back in October as part of our ongoing collaboration with local brand CHPT3, it was like Christmas had come early and we couldn’t wait to introduce them to our guests. Now, after 9 months as part of our fleet we’ve had rave reviews from tour guests and Girona bike hire guests alike about the O2. That’s why when Factor released the O2 VAM we were sure that this would be a bike we wanted at the Hub.

The Best Bike In The World

Rob Gitelis, owner of Factor made the bold statement that:

“After over 20 years in the industry, I decided to throw out the rules and challenge Factor with one simple goal: to develop the absolute best bike in the world. With the O2 VAM I truly believe we have achieved this goal, and I can’t wait for our customers to experience this bike.”

Factor O2 VAM – Velocità Ascensionale Media

Anyone familiar with what ‘VAM’ means will immediately know that the implication is that this is a climbing bike. For the uninitiated, VAM is an abbreviation for the Italian: velocità ascensionale media which translates to “average ascent speed” or “mean ascent velocity”, in other words, a way of measuring climbing speed. Therefore, it goes without saying that this is a light bike. With many of our European cycling tours taking place in high mountains, often with steep gradients, where a light bike can mean a world of difference to the rider the Factor O2 VAM is the perfect fit. While the original Factor O2 is light, the VAM is lighter still, 100g lighter to be precise, weighing in at 690g.

The Subtle Improvements of the Factor O2 VAM

Indeed, the VAM may look a lot like it’s predecessor but from gathering data from the original O2 Factor have made a number of subtle improvements for the VAM, in their own words:

“The O2 VAM combines three years of data from our O2 Project with demanding fabrication techniques, redefining what is possible and shattering industry norms. Turning convention on its ear, VAM shines on the unforgiving ramps of Passo dello Stelvio, but owing to its unprecedented stiffness to weight ratio and unparalleled ride quality, is equally suitable for a local century ride.”

The Factor 02 VAM – What The Press Say!

We can’t wait to test this bike for ourselves, so make sure you check back for a fully-detailed review when we finally get in the saddle next month. Meanwhile, let’s see what the cycling press have to say about the bike:

• “From the very first pedal stroke, the O2 VAM is everything you’d expect it to be: light, stiff and quick to change direction.” – Cycling Tips
• “Factor O2 VAM sheds 100g off their top road bike… and makes it ride better” – Bike Rumor
• “up there with the lightest of the light” – Bike Radar

Factor 02 VAM Rental – Coming Soon!

With such rave reviews the Factor 02 VAM bound to be a huge hit as one of our rental bikes, to find out more about renting the Factor O2 VAM visit our Bike Hire web page, give us a call now on +34 972 754 301 or contact us online!

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It’s well-known that cycling is good for staying fit, but it’s also hugely beneficial to our general well-being too!

What is Well-being?

Well-being can take on many forms; physical well-being, mental & emotional well-being and social well-being. In some ancient philosophies such as the Māori philosophy of Hauora, well being is also linked to our relationship to the land. Meanwhile, the dictionary definition of well-being is simply: “the state of feeling healthy and happy” but how can this be achieved through cycling?

Healthy Body – Physical Well-being

There are countless physical health benefits to cycling, the most obvious being increased cardiovascular fitness and improved control of blood pressure which come from practising most endurance sports. In addition, regular cycling can also improve sleep, studies have shown that as little as 20-30 minutes of cycling every other day can have a positive effect on sleep quality, which is vital to maintaining mental as well as physical health. Cycling is also likely to lead to increased energy in day-to-day tasks thanks to improved muscular strength and stamina.

An additional physical benefit of cycling is that it is a low-impact sport meaning that even those who are prone to injury from higher-impact sports such as running can ride their bikes with peace of mind.

A Healthy Mind From Bike Rides

Of course, physical and mental well-being are intrinsically linked, taking care of your body is proven to go hand-in-hand with mental health and it is well-known that exercise releases endorphins or happy hormones, but it isn’t just the physical aspect of cycling which can improve mental well-being.

A solo bike ride can be a great way to get some mental breathing-space and is a chance to unwind and spend a few hours of undisturbed ‘you time’. Time alone on the bike can often have a meditative effect leaving you feeling cleansed of worries and stress.

Cycling can also be a great self-esteem boost from the satisfaction of completing a tough challenge, increased fitness or learning a new skill, although it’s important not to fall into the trap of attaching too much self-worth into fitness achievements – maintaining balance is key!

Social Well-being

Cycling can be an incredibly social sport and is a way to connect with lots of people from all walks of life. Be it through a club or a team, or even a cycling vacation, it’s easy to make life-long connections through the cycling community.

Of course, it’s also a great way to give back to others by teaching skills to newcomers, volunteering at events organising group rides or even raise funds for a charity. Of course, all of these interconnect to add to improved mental and overall well-being.

Connection to the Land

In contrast to driving a car, riding a bike leaves you exposed to the elements and slower speeds mean that you have more opportunity to take in your surroundings and connect to nature. Cycling also gives you an appreciation for the structure of the land as you are more aware of undulations and changes in the road or trail, thus connecting you more closely to the land which some cultures consider to be a key element of well-being.

How Has Cycling Changed Your Life?

How does cycling improve your well-being? We’d love to hear how cycling has changed your life – Tweet us @eat_sleep_cycle or drop an email to press@eatslepcycle.com.

Motivated to ride? Why not book yourself a cycling holiday and take advantage of all of these amazing benefits whilst in a stunning European location, browse our tours to find the perfect one for you!

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You may wonder how someone who doesn’t cycle can enjoy a European cycling vacation, but look closer and you’ll find that there are plenty of ways to combine a vacation for both cyclists and non-cyclists alike! With the right location and itinerary, bringing a non-cycling partner/friend/family member on your cycling vacation is a great way to get the best of both worlds out of your time away.

Cycling Vacations – Choose The Right Location

The right location is key for a non cyclist to join and enjoy a cycling vacation. Following a cyclist along an en epic-point-to-point cycling challenge isn’t going to be much fun for someone who doesn’t ride as it would usually mean spending the majority of their time in the back of a van. Rather, a cycling vacation based out of one or two main locations where there is plenty to do is the ideal way to combine cycling and non-cycling holidaymakers! Anywhere coastal, such as the Costa Brava, is an ideal location as there is likely to be plenty for those not spending the day in the saddle to see, whether they sit at the beach, shop, or head to a cafe or bar, plus, coastal roads make for beautiful cycling!

Non-Cycling Activities

A cycling vacation can be as much about the off the bike activities as the riding. Organising other activities such as wine tasting tours, watersports or hiking is a great way to include everyone and make the most out of your holiday.

Give Them a Taste of Cycling

A cycling vacation is a great opportunity for non-cyclists who may be interested in starting out on the bike to test-ride a bike or even try an e-bike. They might arrive on holiday not being a cycling enthusiast but who knows, maybe a spin on an Orbea Comfort might change their mind?

Our Top Non-Cyclist Friendly Tours

If your partner can’t be tempted onto the saddle then these tours are your best bet to allow you to get some proper cycling in whilst keeping your travel companions happy.

• Tour of the Costa Brava
  Our Tour of the Costa Brava combines, five-star delivery, gorgeous coastlines, gourmet experiences and accessible riding, the perfect combination for bringing along non-cyclists.
• La Rioja & Pais Vasco
  This tour is as much about gastronomy and culture as it is cycling which makes it a perfect location for non-cyclists and cyclists to holiday in harmony!
• Girona Classic Climbs
  Based solely out of Girona city where there are myriad activities for non-cyclists to get up to while cycling guests are out riding our Girona Classic Climbs tour is a great option for bringing non-cyclists along. They can check out the beautiful Barri Vell or Old Town, head to the Roman Spa, take a trip to the lakeside town of Banyoles and much more besides.
• Gran Canaria Experience
  Discover the culture of Gran Canaria taking in both the South and the lesser-known North of the island whilst staying in some of the island’s best hotels. Non-cyclists can take advantage of the beautiful beaches and activities whilst cyclists can experience the stunning roads and classic climbs of the island.

European Cycling Vacations with Non-Cyclists

After reading the above are you feeling inspired to bring your non-cycling friends and family along on your next European cycling vacation? There are plenty of options available for those who don’t like to spend time in the saddle but do want to visit Europe so no excuse not to tick it off the bucket list! Contact us online or via info@eatsleepcycle.com for more information on our non-cyclist friendly tours!

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Gravel cycling is the ‘next big thing’ in cycling right now. However, the term ‘gravel’ has a number of interpretations depending on who you speak to; for some gravel riding constitutes riding on any non-paved road whereas for others it can range from that all the way to technical single track. It is therefore pretty difficult to speak broadly of ‘gravel’ and incorporate everyone’s individual preferences and equally difficult for a bike to cover all bases defined as ‘gravel’. However, at its most basic definition a gravel bike is one which can be ridden both on and off road seamlessly, so where does the Ridley X-Trail sit?

Ridley X-Trail Review – Comfort & Versatility

Defined by the brand as an ‘all road’ bike the Ridley X-Trail truly is a bike for those who like the option to be able to explore off-road rather than those who want to leave the tarmac almost completely behind. You would be forgiven for mistaking it for a cyclo-cross bike, but what differentiates it from a cross machine is the absence of an aggressive, racy geometry which allows for more comfort when taking things off-road. Indeed, comfort and versatility are the name of the game for the X-Trail, made for long days in the saddle exploring new roads which may not all turn out to be paved ones but will certainly not be too technical.

Ideal for Both Paved & Gravel Surfaces

In terms of gravel cycling in Girona the Ridley X-Trail is perfectly suited to taking on the Pirinexus route which is mainly off-road but on purpose-built gravel paths constructed over a disused train line. However, there are plenty of excellent trails around Girona too which the Ridley X-Trail would be perfectly at home on so long as the terrain doesn’t take too technical a turn or indeed to steep, at which point the weight of the bike can prove cumbersome. The maximum tyre width (36mm) also inhibits you from delving too far into MTB territory however it’s a trade-off between that and the speed on the tarmac and purists would argue that if you want to ride MTB trails then you should be riding an MTB. The X-trail does however weigh in quite heavy, at 8.65 kg.

All in all, if it’s out-and-out gravel cycling that comes closer to mountain biking that you’re looking for then a bike such as the Basso Palta might be more suitable, but for those who want the option of exploring both paved and gravel surfaces and aren’t worried about catching KOMs the Ridley X Trail is a great option.

Ridley X Trail Review Analysis

Overall the Ridley X Trail is a great bike, especially for riding on both paved and gravel surfaces and in this section we’ll look at the positives and weaknesses of the bike.

Positives:

• Fun to ride
• Fast on the road & looks good
• Option for mudguards

Weaknesses

• Max tyre width – only clearance for 36mm
• Quite heavy
• Not particularly responsive.

Want to try the Ridley X-Trail for Yourself?

You can rent the Ridley X-Trail or the Basso Palta from us during your next Girona cycling vacation – we run gravel tours in Girona all year around and are we’re heading Trans Alps on gravel this July which is going to be epic! Give us a call now on +34 972 754 301 or contact us online for more info!

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The La Purito Sportive is not for the faint hearted and is one of the toughest cycling challenges of the year. Taking place on the 4th August 2019 the event is widely dubbed ‘Europe’s toughest sportive’ with the brutal Andorran course covering 145km and 5,200m of climbing. If those stats don’t look too bad to you consider that the starting altitude in Sant Julià de Lòria is 908m rising to a maximum of 1,980m on the Coll d’Ordino.

History of La Purito Sportive

The sportive is the eponymous brainchild of retired Spanish professional cyclist Joaquim ‘Purito’ Rodriguez. Rodriguez acquired the nickname ‘Purito’ (which is Spanish for ‘little cigar’) during his first professional team camp after he ‘smoked’ some of his team mates on a climb whilst gesturing smoking a cigar to show he wasn’t really exerting himself after which he was made to smoke a real cigar at dinner that day!

La Purito Sportive Location

Andorra is known as something of a cycling playground and a climber’s paradise. Many professional riders use the principality either as a full-time base or for altitude training camps. There is no such thing as an easy day in Andorra; what goes up must come down and going uphill there usually includes some super steep climbing!

La Purito Sportive Course

La Purito Sportive course is all about the cols and the profile resembles a jagged razor-edge of relentless up and down. Departing from Sant Julià de Lòria the route heads close to Andorra La Vella before riders complete a loop around Ordino and Encamp ticking off Collada de Beixalis and Col d’Ordino before descending back towards the start town of Sant Julià de Lòria. From there comes the next climb of Alt de la Rabassa immediately followed by the super-steep Col de la Gallina. Following the descent of Gallina the parcours eases off slightly, but don’t underestimate the power of the short but steep Alt de la Comella to zap power from the legs right before the finishing climb of Els Cortals d’Encamp!

The Key Climbs of La Purito

There are six main climbs on the route and while some of them are slightly more forgiving than others none should be taken lightly and pacing is essential if you are to reach the finish!

1. Collada de Beixalis: 6.6km at 8.4%
2. Col d’Ordino: 9.9km at 7%
3. Alt de la Rabassa: 17.8km at 6.2%
4. Col de la Gallina: 12km at 8.5%
5. Alt de la Comella: 4.3km at 7.9%
6. Els Cortals d’Encamp: 8.9km at 8.5%

La Purito Cycling Challenge – You Ready?

Are you ready take on the cycling challenge of La Purito? If you’re geared up to test your body and mind on this epic course then call us on +34 972 754 301 or contact us online, and allow us to organise everything! And, to read a first-hand account of what it’s like to ride La Purito then check out journalist Emily Chappel who joined us last year and later wrote about her epic experience for Casquette!

Something Less Brutal Than La Purito?

Looking for something equally challenging but slightly less brutal? Why not join us next March for the Strade Bianche Gran Fondo to ride the course of the World Tour race along the iconic white roads of Tuscany.

P.S. Enjoyed this blog? Why not sign up to receive notifications every time we post and get regular updates on our latest tours