They say things don’t always translate well into English and in our opinion ‘Gran Fondo’ is one of those things. The Italian phrase loosely translates to “big race” but we can’t help but think that “big” doesn’t quite do the enormity of the challenge any justice.

gearing down after the gran fondo whistler

This past weekend marked the 2^nd annual RBC GranFondo Whistler Race. Cyclists took to their bikes and rode from downtown Vancouver to Whistler Village. We caught up with three lululemon employees to see what they had to say about the 120km uphill ride.

jaci – director of people resources

how would you rate yourself – training wheels or tour de france?
Queen of the mountains! I love to bike and have been cycling for eight years.

what other activity best complimented your training?
I run a few times a week, teach two spin classes a week and practice yoga one or two times per week.  Between all that, I love to get up the Grouse Grind or do some laps in the pool when I can.

what was your ultimate goal?
I wanted to beat all of the lululemon ‘dudes’ that were also riding – goal achieved!

what’s your go to fuel for long distance?
During the Fondo I had a protein/energy bar, a pack of organic sport chews, and ate half of a banana.

120km of you, your bike and the road - what were you thinking?
It’s funny, a lot of people asked how I enjoyed the scenery on the Sea to Sky highway. To be honest, all I saw during my four hour race were bums and pavement!  I was mostly thinking about how many more kilometers were left to ride and how many more hills I had to climb.

we have to ask, what do you do when you have to, you know, go?
In a race, I just hold it! But there are usually stations along the way to do your business.

shirley- ecommerce project specialist

how would you rate yourself - training wheels or tour de france?
I’m a first time rider. I bought my road bike just over 6 weeks ago.

how did you train for the gran fondo?
Every Thursday, my training group did a ride that was about 55km with small hills along the way for practice. I also used spin and yoga to cross-train and found that rather helpful. The longest ride I did pre-race was 70km.

what was your ultimate goal?
To survive my first Gran Fondo and enjoy the scenic ride to that finish line in Whistler.

120km of you, your bike and the road. what were you thinking?
Did I wear enough sunscreen to avoid a wicked bike kit tan line?

when the going gets tough…
Take a deep breath, keep your pedals moving and tell yourself out loud “YES YOU CAN!” I must’ve said it 20 times.

hindsight is a beautiful thing. any words of wisdom for future riders?
I’m in good shape so I was able to complete the race but I’d recommend starting training earlier than I did. Also, buy all your supplies (tubes, gels, energy snacks, etc.) days before the event or your favourite retailer may be sold out.

ben - community groove trainer

how would you rate yourself - training wheels or tour de france?
Coworkers have been teasing me about my shaved legs and spandex for awhile now. I ride as much as possible and this was my second time doing the Gran Fondo.

What was your ultimate goal?
I wanted to ride faster than last year and to have a blast in the process.

What other activities complimented your training?
Yoga – I aimed to get in one power class per week.   For your training to take effect, you need to focus on rest / recovery.  Yoga helped by providing “active recovery” and alleviated the tightness in my legs and back.

when the going gets tough…
Remember you’re not alone.  I ended up riding in a group of 12 random strangers who quickly bonded together. The collectiveness got me through the tough parts of the ride.

is it necessary to drop a lot of dough on a good bike?
If you’re a poser, then yes.  Otherwise, no. You can get a great bike either new or used (check out Craigslist) and not pay too much for it. If you’re buying your first bike, fit is super important so it’s wise to actually buy one from a store.  They’ll also be able to talk you through other needs you’ll have like shoes, gloves etc.

chamois – oui ou non?
Is this a trick question?  Chamois is essential.  The extra layer of padding is going to help prevent a ton of discomfort.

While Gran Fondos are traditionally popular in Europe, lately we’ve seen them popping up in North America too. Any cool races coming up this fall that we should know about?

want more?

• Feeling inspired? Check out the November Gran Fondo in Miami
• Register now for the 2012 Gran Fondo Whistler
• Something for your noggin – safety meets style

Runners who are devoted to crosstraining include one or two low-impact options in their training program every week. They use crosstraining as part of a well-balanced running program to maintain muscle groups, add variety and prevent injury.

Uncommitted crosstraining relationships develop due to overuse injuries. In this situation a runner ignores minor aches, forgoes their better judgment and follows their running desires until an injury forces them to stop. Once the damage has been done, these runners cross train to maintain their fitness until they can return back to full-time running and repeat the cycle.

A long-term crosstraining relationship requires compromises and commitment to improve your running. Play the field with these low-impact running alternatives until you find one that’s right for you.

recumbent bike

This is a more comfortable option compared to the upright bike and still works your hamstrings, quadriceps and glutes.

upright bike

Biking and spin classes are great ways to improve your cardio and strength.

elliptical

This machine is my personal favourite because you get a total cardiovascular workout, it's low-impact and you almost feel like you're running.

Other great options are pool running and rowing. What’s your favourite way to cross train?

Cross training gear:

• Ta Ta Tamer
• Stand Strong Tank
• Run: Speed Short

we asked

We’re looking for suggestions for first time riders. What’s the best bike for a casual ride?
- @lululemon

you answered

• Anything with 2 wheels and brakes! As long as you're out riding, the kind of bike does not matter. But a city cruiser is great. - @tpieprzak
• I have an Electra cruiser ~ perfect for exploring city or country areas. Plus, their paint jobs are so unique and playful! -@bySutton
• I love my bike, it is a Diamondback Edgewood. It is a hybrid between a cruiser and a road-bike. - @thekelseyadele
• Trek PDX, FX or 700 series. All affordable, comfy and zippy rides. - @sunnypickels247

we asked

Road warriors: share your bike safety tips with us. We’ll share the best ones with everyone!
- @lululemon

you answered

• Always make eye contact with drivers, especially at intersections. That makes them doubly aware of your presence! - @candrews
• Basic but protect your lemon, always wear a helmet! Bike on the right, pass on the left & let people know with an 'on your left’. - @starsinthecity
• Do NOT ride on the shoulder, too much debris and too easy to run off. use a lane, share the road means share, not hide. - @daynya
• Ride in a predictable manner and remember that your bike tends to follow the direction your head turns. Predictable=safe. -@raflopez
• Communication, communication, communication. Hand signals and verbally for other riders. -@jacqimoore

Want to share your wisdom in 140 characters or less? Follow us on Twitter. If you'd like to suggest a topic, feel free to email askanexpert@lululemon.com. See you next week!

Rest, relax, recover and revel in your accomplishment! You have trained hard for the past four months, so it's time to let your body repair. This is often hard for many runners, as a marathon brings not only peak physical fitness, but a phenomenon called "runner's high," which makes you feel so good after a run that you can’t wait to run again.

Along with all of these wonderful feelings, post-marathon can also bring about feelings of depression. A lululemon run club guest recently came to me a couple of weeks after her first marathon and told me that she was feeling depressed. She asked if it was crazy to feel that way. The answer? Not at all. Post-marathon depression is very real and is often accompanied by a sense of loss. You spend four months training, you structure much of your life around your training, you look forward to race day, and then in a matter of hours, it is done.

Rest is vital. Your body needs a few weeks to repair itself and recover before you begin your next training cycle.

a game plan

For me, I set out a post-marathon game plan. This season, my race is the Philadelphia Marathon. After the marathon, I am taking five weeks off from hard training to allow my body to repair and recover. Besides lululemon run club, I will not be running, but will be replacing my hard runs with yoga classes, core work, and strength training to let my body recover and to lay a foundation for my next training cycle. In terms of beating post-marathon blues, I always host and cook Thanksgiving dinner (this year for 14) to give me something immediate to look forward to and focus on once my fall racing season is over.

after you cross the finish line

Once you cross the finish line, start rehydrating immediately. Before your post-run celebration beer or wine, make sure you have had plenty of water -- after all, that is what your body needs. Replenish yourself with some carbs and protein, stretch, and put on a layer of clothes over what you raced in for your walk back to the hotel to keep you warm.

the morning after

The morning after the race, jog 10-20 minutes to get your legs moving a little bit.

the next month

Following that, the next month should be about easing off of running to let your muscles repair. If you're going to run, take it very, very easy, don’t race, and don’t do speed workouts. I recommend cross training. While I pick-up yoga (and cooking), try a racquet sport or something different that keeps you moving, but not training at full capacity. This will not only be good for your body, but you will start your next season feeling fresh and eager to be running again, and will help you keep your post-race emotions in check.

how you spend your post-marathon time

How you spend your month post-marathon is important. As runners, we are sometimes greedy about our fitness, and we want to stay in peak form all year round. This is impossible to do, and trying will often lead to injuries and feeling of burnout.

Are you just starting to run? Read Elyse's other blog post about The Run Date!