Winner “Best State of the Art Coaching Award” – Triathlon Plus April 2013, Girona Cycling was set up by Fiona Smart and Gareth Speechley, and celebrated its 10th year of welcoming guests in 2016.
Fiona is a neurophysiologist, sports injury & massage therapist, and a core strength & conditioning coach for endurance athletes, whilst Gareth is an expert cycling and triathlon coach and bike set up specialist.
Girona Cycling provide luxury bespoke training for the best sports science based training week. Their luxury camps are suitable for individuals and small groups and welcome all levels from elites to beginners.
You will receive a personal training plan for the week prior to and following your stay. Lectures are available covering training, new innovative training aids and nutrition.
Training camps vary in duration, anything from a weekend 10-day camps or longer. Training sessions are varied and comprehensive, including technique and under water video analysis for swimmers, cornering, descending, ascending, efficient peddling, maintaining momentum, bike set up and maintenance for cyclists and video analysis, run technique and efficiency for runners. In addition, muscle balance assessments, breathing techniques and race techniques are covered. Nutrition and hydration while racing and training is also covered. For triathletes, there is a session to practise your transitions.
By Air; Girona 35 km Barcelona (BCN) 115 km
Transfers can be arranged
By train; High speed TGV station in Figueres 20 minute drive. Direct trains from Paris taking 5 hours.
Car Hire: To redeem your Special Discount via our partners, Rhino Car Hire, click here ….
Your training packages can be arranged around your requirments. For some this may include immersing yourselves into the local culture. You can visit Salvador Dali Museum and Castle, Greek and Roman cities at Empuries, National Parks of Garrotxa and Cap de Creus and the beautiful historic towns and villages of Besalu, Rupit and Beget (Pyrenees).
There is also the local wine growing region were you can enjoy wine tasting or a wine tour.
Day trips to Barcelona and other local cities can be arranged.
This region of Spain also has many festivals throughout the year including the Girona flower festival, the Crespia honey festival, the Besalu Medieval festival, the Calcot festival. For the more unusual you could also experience the Snail festival, the Cheese festival, or the pumpkin festival.
Mas Pelegri is a custom designed 3* sports hotel and training centre, catering for both individuals and groups. It holds a maximum of 45 people.
Mas Pelegri facilities include a media room, Wi-Fi (updated in 2015), gym, 25 metre pool, jacuzzi, bike room, bike washing station and a laundry room. It is run on an ecological basis, with everything being kept as 'green' as possible.
All meals are freshly cooked, with a strong emphasis on both fresh and local produce, and designed for the endurance athlete.
CYCLING - ROAD
This is an area of beautiful scenery and well maintained roads, which is why it is the training ground of the Pros. Cycling is a national sport so drivers appreciate cyclists. Both the Pyrenees and the Garrotxa Volcanic National Park,are nearby, giving you two 1000 metre climbs only 10kms from the door, Rocacorba and El Mont. The Valter 2000 metre ski station is only 80 km away .
Girona Cycling has a library of routes, both maps and GPS downloads. The foothills of the Pyrenees are within a 20 minute ride from Mas Pelegri, giving you all sorts of possible training rides depending on fitness and training schedule.
CYCLING - MTB
For mountain bikers, there are single tracks, river beds, gravel trails and technical descents all within easy reach, including 1000m descents around the volcanoes.
see Girona Cycling, Introduction
BIKE RENTAL
Mas Pelegri boasts its own 25 metre pool,with 3 lanes, as well as water running belts, pull buoy, kick boards, and lane ropes.
There are two 25 metre pools in Banyoles, as well as a 50 metre pool in Girona 20 km away.
For Open Water swimming, Banyoles lake is 5km away or the Mediterranean 40 minutes' drive away.
The surrounding area has a myriad of gorgeous off-road trails down to the lake, along the river Fluvia and up into the Volcanoes. Marked long mountain marathon length routes are available, as are GPS routes. In addition, there are 400m tartan tracks in Olot and Girona and a 320 metre cinder track in Banyoles, runnig alongside the picturesque lake.
Fiona and Gareth have set up a small but well equipped gym, designed specifically for cyclists, triathletes, runners and swimmers. It includes free weights, swiss balls, Bosu, balance boards, kettle bells, mats and medicine balls, as well as turbo trainers, Lemond trainer and rollers.
Winner “Best State of the Art Coaching Award” – Triathlon Plus April 2013
Training sessions include;
Swim technique and under water video analysis.
Bike training sessions will cover cornering, descending, ascending, efficient peddling, maintaining momentum and bike set up and maintenance.
Run sessions will include video analysis, run technique and efficiency for longer runs.
Transition from swim-bike and bike-run practise.
Muscle balance assessments, breathing techniques, injury prevention, dietary analysis, discussions on training aids, discussions on race technique.
Expert MTB mountain bike guides and coaches are available on either an hourly or daily rate.
Girona Cycling Company is open all year round so if you do not want to participate in one of their set camps you can discuss your own requirements with them and build your own camp.
Cycling, Triathlon and Running Self Guided Packages These packages include B&B, route maps, GPS downloads and emergency back-up. Pricing is dependent on room size. Return airport transfers, massages and 3 course evening dinners can be booked as extras. For cycling and triathlon packages, Swift carbon road bike with ultegra components & Garmins are available for hire. In July and August there is a 10% increase in the nightly room rate unless you are staying for 1 week from Saturday to Saturday
Cycling and Triathlon; everything is customized to your requirements with an all-inclusive price. This package includes; airport transfer, cycling with a knowledgeable guide, sumptuous cuisine, complete sports nutrition and hydration while cycling, massages and trips to places of historic, artistic & natural interest. Pricing depends on the number of people per guide. SwiftCarbon attack road bikes with ultegra components and Garmins are available for rent. Running; there is usually one coach or guide per 1 or 2 guests so you can run at their own level. This Luxury package is customised to your requirements and can include a Dali & Gaudi tour, a wine tour and/or a historic tour. At certain times of year, there is the option to compete in a local event
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Your protein shakes, carbohydrate loaded and electrolyte mixes do not need to be cold or chilled. Try these hot protein drinks, spice up your recovery and put a glow inside you. |
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Week 2; Lactate Threshold Training. The better your lactate threshold, the better you will compete. Your lactate threshold is the highest intensity you can ride for 1 hour before lactate builds up in your blood. |
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Week 2 of your Basic Training Program for winter cycling looks at ways to build strength and develop your core. |
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3 ways that will help you remain focused on achieving your goals during this period of winter training. |