Gianmarco Cilli, who operates Wilier US, was calmly pleased to tell us that the “Cento Uno” (101) will be the bike of Alessandro Ballan in 2009. This is a new frame from Wilier that represents the leading thinking in bicycle innovation today. We were impressed with what we saw.

According to Harry Ault of Wilier, “the frame has become quite a spectacle at this year’s Interbike.” We can see why, the curved top tube carries through to a continuous curve around the seatstays and the beefy chainstays. This is elegant and carries the stresses better. The 101 uses “46Ton” carbon, the world’s strongest, most resilient fiber.

The frame integrates several elements to create stiff parsimony and reduce weight.

• The rear triangle is now more fully integrated. Chainstays and seatstays are unified as a single (monocoque) unit. They are asymmetrical, with the drive side chainstay lowered to prevent chain slap. Instead of conventional joining of the chain and seatstays at a sharp angle, the angle has been “softened” to dampen and dissipate road surface impacts and vibrations. The drive side chainstay also has a textured alloy sleeve for protection.
• Taking the integration one step further, the 101 includes a new integrated bottom bracket shell. Bearings are now installed directly into the frame. This design does away with the need for externally-mounted bearing cups and integrates seamlessly with the most popular cranksets.

The Cento Uno is sold as a frame, fork and headset package for $4300. Six sizes from XS to XXL are available and the bike will come in 5 color schemes. 2 years of crash replacement are included with the frame.

Like I said, we were impressed.

The Wilier Cento Uno "101"

• 2 hour swim
• Rainy blustering weather
• 6 seagulls
• 3 wet members of our support team standing on the rocky beach

We did our second acclimitization swim today. The swim went well for both of us. We felt the difference now that the sun was hidden behind clouds, but it nevertheless went well. After our swim we gathered at the nearby public bar and met with Chris Osmond to talk about the weather and such. Here is a map showing the harbor that we’re swimming in. It has a gorgeous view of the White Cliffs of Dover and is located next to the shipping harbor where much of D-Day was launched. Good times. Wish it would stop raining.

View Larger Map

• Newcastle to Leeds
• 90 miles
• 5100 feet climbed
• 4000 sheep; 200 cows; 7 horses

The winds were strong early on, but eased after a few hours.  We fought a similar terrain profile as yesterday for the first 30 miles, but the middle 30 miles of our route was on a highway with more consistent grading and low winds.  We spent a lot of the time riding in the emergency lane, which, despite the heavy traffic, turned out to be ok.  We didn’t get to enjoy our surroundings, but we spent nearly the whole time above 20 miles an hour.  So that was a mental victory we needed after the last day and a half.

These have been heavy endurance days for us.  Our support team has been great.  They insisted on meeting up with us more often today.  I think it was as much to gauge our mental state as physical.  There’s no way we could succeed without them.

Thanks for all of the emails of support from sponsors, friends, and family.

A shout-out to LAS Helmets, especially Alex Perez, Sales Manager. Three factors went into our selection of LAS for our helmets. They are light, aero and aerated. Ohh, and cool looking, gotta have that! The aluminum upper ventilator shovels air into the helmet and adds an extra layer of protection for our noggins.


Another shout-out to the Best Western Merrion Hotel, especially the manager Mark Wakeley who made us feel so at home. This hotel is smack-dab in the center of the city and the breakfast bar is delicious.

Ride stats today

• Edinburgh to  Newcastle
• 110 miles
• 6875 feet climbed
• Winds: 15 mph sustained, gusting to 35 mph
• 6500 sheep; 1200 cows

Tough Roads; Tough Weather. Today turned into quite a late day. We looked at the altitude profile last night, and it looked like a tame day compared with the rest of our days in Scotland. Although our tallest peaks were much lower than in the Highlands, the constant undulation, led to a ‘climb total’ significantly greater than that of any previous day. This together with the high winds, made for slow speeds and a very long day in the saddle. (nearly 1.5 times as long as my last century ride)

A shout-out to Willier, especially Gianmarco Cilli, General Manager of WIllier North America. Willier is among the best frame makers in the world. Team Lampre (best in Italy) is currently riding Willier up mountains in the Tour de France. The tight carbon weave in their frames is simultaneously forgiving enough on the rough Scottish roads, yet stiff enough to climb the Scottish highlands. Even after a long 110 mile ride, as we had today, the Willier frame keeps us wanting more.


Another shout-out to the Best Western Roker Hotel in New Castle, especially reservation managers Kavita and Jill. This hotel is beach side on the North Sea with a great billiard room and restaurant. Some of us dipped our feet in the North Sea before pedaling on down the coast.

1. Incorporate competition and goal-setting into your routine. You don’t necessarily have to sign up for races, but aim to reach the far wall a smidgen faster than you did the day before, or try to break a minute in the 100-meter freestyle, a good benchmark for speed.
2. Swim large distances. He swims 3-5 miles per day
3. Streamline your stroke. Ryan swims 15 meters underwater after each flip turn to focus on being hydrodynamic. “I work a lot on staying high in the water, not fighting the water, moving with the water,”
4. Incorporate dry-land exercises. Before every pool session, Lochte (below right) and his Florida teammates pass around the medicine ball, do multiple sets of push-ups and 500 abdominal crunches.

A related NYT article is here: Coach’s Corner

10 tips to liven-up your (crusty old) swim workout:

1. Listen to music while swimming. We like the waterproof mp3 player called Swimp3.
2. Eat a mid-swim snack. I swim harder if I have a delicious mid-swim snack. We like bananas and Gu Energy Gel.
3. Bring toys. Is it just me or are swim hand paddles a ton of fun?! I feel like a speed racer when I use them. We like the stuff from Tyr.
4. Count your laps. We like this simple little $24 lap counter from SportCount.
5. Vary that workout. Here are 50 workouts to test out.
6. Bring a friend. I swim harder and longer if Adam, Lauren or Jenn is swimming with me. Or, if you’re me you can even be so lucky as to meet your girlfriend in the pool!
7. Join a team. I joined the Penn Masters Swim Club and is has been a lot of fun.
8. Go outside. There are great outdoor swim places near Philadelphia. Be mindful of the water temperatures.
9. Get a coach. Improving your technique gives you something to think about. We sought advice from the Head Coach of Penn’s Varsity Swim Team.
10. Be held accountable. Tell your significant other and family how you plan to train. They will keep you on track. I can’t tell you how many times this has been the only thing that got me out of bed at 630AM!

Hope this helps. Have a good workout!

Grass Roots Appeal: Our idea from the outset was to build a business plan around this event that would leverage our backgrounds and the unique and exciting nature of the endeavor to garner interest from multi-sport enthusiasts. Our ability to effectively reach a specific demographic in a new and interesting way was the key to opening the door with many  companies. The most common feedback has been that big sponsorship does not sell bikes/equipment. They sell equipment when the “regular athlete” sees other “regular athletes” riding their bikes or using their equipment. When they met us face-to-face, we were able to demonstrate our ability/appeal to sell their product to their target market. Companies see thousands of similar proposals each year. What set us apart to the point where they were willing to commit? We were not just another team of pro athletes, looking for a handout. We talked with them about their companies and engaged them in business conversations. We talked about how to add value to their company.

We’ve got a lot in the cooker right now, and we’re hoping to have some great news in the coming days and weeks.  We’ll keep you posted.  Now I have to get off my butt and get to the pool again to try and clear all the sludge from my muscles.

Here is one particular email that stood out to us from a well-seasoned open-water swimmer. It was so good we had to post it for every one to benefit. It’s well worth your time to read it to the end.

Email Excerpt.

***********************************************************************
ADAM & NEAL –
Fascinating project! I’m sure you’re having a blast coordinating your efforts and travel plans. You’ve certainly captured my imagination with all the possibilities….

Here’s one swimmer’s thought about escort pilots in the English Channel: IT BARELY MATTERS WHO YOU CHOOSE.

ANY of the certified English Channel pilots will steer you across. You could swim it a dozen times, under each one of them, and discover the
success of your crossing relies… upon you.

It’s up to you to be the successful swimmer. If you’ve trained properly, acclimated to cold water, learned to consume enough fuel while treading water, learned how to keep that fuel in your stomach while floating in a horizontal position, and built your open water endurance, you’ll be able to swim the English Channel. No matter which certified pilot you select. In fact, they’ll be thrilled to have 2 swimmers who’ve done the arduous — but necessary — training. Their job becomes relatively simple: Pick the right day and guide the swimmer from point A to B.

Therefore a “successful swim” relies 100% on the swimmer’s shoulders. Literally and figuratively. Likewise, a swimmer who doesn’t make it must take a look in the mirror. There is NO ONE else to blame.

Your pilot’s fee goes toward their knowledge of negotiating the currents and choosing the proper day to make an attempt. The tidal currents are strong, but your pilot will account for this as s/he guides you. Again, any of the dozen English Channel pilots are fully capable. They are well-trained and experienced in handling swimmers in the open water. With negotiating the shipping lanes. And knowing when to “pull” a swimmer.

Swimmers don’t make it across for 5 reasons. Illness (nausea), Injury (shoulder – cramps), Hypothermia (core body temp drops leading to
confusion), Exhaustion, and a collapse of mental fortitute. In other words, THEY QUIT.

***
I encourage you to pursue your dreams. I think they’re magnificent. So place that deposit with one of the Dover pilots – NOW. Actually you’ll need two pilots for two swimmers. Or one pilot escorting you on separate days. Then, for the next 6 months, don’t think about your pilot(s) — not even once.

Instead, focus on these 5 marathon swim training essentials. I trust you know how to train for a multi-day 1200-mile cycle… I am clueless
there. But I know a few things about how to prepare for a long swim:

PACE– It’s imperative you swim your first mile at the same speed as your final mile. Your pilot steers based upon a steady pace. If it deteriorates, so does your chance at success. Like a triathlon, your goal is to conserve your energy! The currents near France are the worst. You’ll need to muster even more effort to succeed in those final miles. MANY swimmers don’t and fail.

COLD– Hypothermia is a very serious issue in the English Channel and official crossings are without a wetsuit. It is REQUIRED you swim non-stop for at least 6 hours in 60-degree water well in advance of your attempt. There is no skipping this “test swim”. It is for your safety!
Some marathon swimmers “grow” additional layers of insulation by over-eating. This could become a challenge, considering you’re training
for a long-distance cycle and marathon swim. Still, try to carry as much excess weight as you can tolerate. Skinny swimmers usually don’t make it, unless they’re super-fast. To avoid hypothermia, you’ll need to train months in frigid waters. Eventually, your body acclimates and protects against painful & potentially deadly drops in core body temperatures. The warmest the Channel becomes is 64 degrees (Late August). The cold days are 58 degrees (early July & October).

FUEL– Marathon swimming brings a unique challenge for fueling. Not only are you tossed on the waves but a swimmer’s body position causes your stomach & mouth to be on the same horizontal plane. It’s very simple for the fuels you pour “down” your mouth to travel back the WRONG direction. Vomiting is commonplace. Therefore, your fuel must taste decent both directions. Find an endurance fuel drink. Train on it as if your life depended upon it. Like a triathlon, an English Channel swim is as much an eating competition as an athletic event.

FEED– Different category of the same problem. Swimmers can’t touch the boat and supporters can’t touch the swimmers. So FEEDING becomes a unique problem to marathon swimming. How will your support team deliver your fuel from the boat to water level? Some use rope tied around a bottle. Others use a basket attached to a pole. I have used a fishing pole. My liter bottle, half-filled with fuel, is lowered to water level. As I chug and drift with the currents, the fishing line is free to unfurl. As soon as I finish, I drop my Nalgene bottle in the water and my support member reels her in. Like any endurance event, quickly feeding is essential. The currents are not working in your favor in the English Channel. Every minute wasted while feeding is another 100+ meters of swimming. Over the course of a dozen hours, this becomes a serious disadvantage.

TRAIN– Nearly 1000 swimmers have crossed the English Channel. I suspect they’ve done it 1000 different ways. Find your path. Tailor your days, weeks, months to your school schedule and lifestyle. Make and KEEP your priorities. I am a proponent of swimming the “Channel distance” every single week. I suggest 40,000 meters. In addition, once a month, you’ll want to choose one day to swim non-stop an increasing distance. Starting this month, until a few weeks before your scheduled crossing. Make that final training swim at least 16-miles
straight. Ideally, under similar conditions: cold, open water, escort boat with fuel and feeding device. We’re in November, and I’m guessing you’ll swim July 2008. That requires 4-miles non-stop this month, 6 miles in Dec, 8 in January, 10 Feb, 12 March, 14 April, 16 miles in May. June you’ve started your cycling challenge. July cross the Channel!

Does your February 10-mile training swim become your REQUIRED “test swim”? That’s a brilliant way to double-dip. IF you spend at least 6 hours in 60-degree water. I cannot stress enough: This REQUIRED test swim is for your safety. Hypothermia is likely in the English Channel. Do not discount its effect. It is potentially deadly.

I hope this helps. You’re asking the right questions. You’re obviously smart enough and strong enough to surmount the challenge you’ve laid before you.
**********************************************************************************

Exciting news, Adam is back from his recruiting trips in Seattle and Denver. The dude can’t stop raving about Denver. I’m just glad he’s back. While he was gone I was without a regular training partner. Now that he’s back the problem is solved, but… I’ll poke fun at him anyways.

I saw this video from Chris Prouse and it really made me laugh. I’m like Chris, in that my bicycle has been my training partner for the past days while Adam way away.

Hope your autumn training is going well out there. Enjoy the video, hope it makes you all laugh too.

Wowza, Adam and I met a lot of people on Friday at the Interbike Trade Show in Las Vegas. We flew there just for the show. I know it is Vegas, but for us there was no gambling, no booze, and no women (besides the occasional “booth model”). There was lots and lots of talking about our expedition called 10 Degrees of Latitude.

We talked to so many people and got so much great feedback and support… that we thought we’d give shoutouts to our best friends from the show.

Bellwether – one big shoutout to our friend Barry who makes the technical clothes that will keep us warm in wet wet Scotland
Cadence Cycle – shoutout to Matt, def the best shop for training and gear on the eastern sea board
Tyr – swim gear for the Channel (and complimentary jelly beans) from Ryan
Fizik – shout out to Brett for talking to us about his amazing saddles
Gu – shout out to Holly who recently joined Gu from Muddy Buddy
Cervelo – entreprenerial company. Nice booth with a wind tunnel and everything, thanks Betsy, Chris and Tom!
Velovie – thank Homayoon! You told us about how you founded this company and what it takes to win in this industry
Specialized – thanks for setting us up with badges Vince!
Rolf – best quote of the show. I say, “Hi I’m Neal”. He says, “Hi I’m Rolf”. I say, “Like Rolf of Rolf”. He says, “Uhm, yes!”.
Slime – shout out to our main-girl Jamie who talked to us about Wharton
Campagnolo – special thanks to Brian for meeting with us after closing hours to talk about his amazing componentry
Wilier – shout out to Gianmarco who lives a few blocks from both Adam and I, let’s get a beer sometime soon
Speedplay – hello to Andy, one of the first companies to give us advice and help us along
Orbea – thanks Steve
BMC – definitely the most physically imposing (and nicest) national sales rep we met.
Powerbar – shout out to Mike McQueeney and the Powerbar team for being so cool and storing our luggage in their booth
Ochsner – hello to Russel and Rudy. Definitely the best training software we saw all show
An extra special  note to Tom Shinkle and Reghan Denny, my uncle and cousin, for the best advice ever!

We are headed to Las Vegas to attend the world’s largest bicycle trade show. The conference is called Interbike.These trade shows are amazing, 22,000 attendees, 9000 brands, all under one roof. They are a critical event for those seeking sponsorship (like us) and a lot of fun too.

Both of us are going. We will be in Las Vegas for about 18 hours, so it’s all about the time management.

Goals
1. Find a bike frame sponsor.
2. Lay groundwork to raise $30,000.
3. Meet some nice people.

Wish us luck!

We figured he would know a thing or two about swimming in general. It also happens he had some specific advice for distance swimming training techniques. We came away from the conversation with so much good advice that we thought we would share it with all of you.

Tips from Mike:

1. Keep heart rate below 130 bpm for as long as possible. Endurance training is all about conserving energy. See how long you can keep heart rates below 130, start at 1000 meters, then 2500 meters, then 3000 meters. Keep working up until recovery time is instantaneous.
2. Distance swimmers avoid kicking hard. The distance swimming kick cadence is half the racers kick cadence.
3. Train at least 5 days per week.
4. If you try to just swim for 2 hours straight you’ll die of boredom. It’ll be like banging your head against the wall. Swimming is all about mixing it up. Mix it up with the pull buoy, kickboard. Do sets of 200, 400, or whatever. Mix up strokes and set length. Keep it fresh.
5. Keep rest between sets below 30 seconds, if you need more rest then you are already working too hard and your heart rate is too fast for ideal endurance training
6. Find outdoor swims to train. He recommended Sunkist in Atlantic City to us or swims during the winter in Florida (although this requires travel for us).
7. Pools should be kept between 78 and 83. He has his pool hot because “his boys are fat”. The hotter the water the more you sweat. This struck me, since I don’t feel myself sweating when I swim, but I guess we all do. Makes me think the water is probably pretty close, but I guess there is no sense dwelling on this since I’m going to swim anyway.
8. Distance swimmers typically do 7000 meters daily and 12000 on a double day. 6-7 days per week.

Mike starts and ends every discussion with us by saying “you guys are nuts”. He’s a totally good guy.