There was something that was just right about the arrival of the last Silk Route rider to Shanghai, Jan Kramer. Here it was: less than 12 hours before the first kilometers of a 12000+ kilometer cycling journey across seven countries, the gear for the entire tour lying out, half-sorted, in the parking lot of Shanghai’s Panorama Hotel. That was when Jan rolled up, with four months of gear strapped to his bike and his back, looking equally absurd and awe-inspiring. Airport shuttle? Not for Jan; he’d ride his bike. For the final piece of the puzzle, this seemed exactly right.



During the last several days Shanghai has been an appropriate backdrop to assemble of the tour’s intricately interlocked pieces. The bold ambition of the Silk Route finds a perfect home amid the city’s audacious energy: it feels like a place where anything can happen. For Silk Route riders the hours here have been a blur of preparations large and small: shuttles from the airport, jet-lagged 5AM along the brick-cobbled Bund, map study and meeting notes, beguiling authorities at airport customs and the hotel reception desk. Most importantly, it’s also been a time for riders to introduce themselves to the likeminded cast of riders who will share some very high highs and very low lows over the next months (many of which will happen while wearing cycling shorts). Everyone has been busy: In roughly the same time it takes a rider to navigate scooter-gnarled streets to replace a bent bike spoke and slurp some hand-pulled noodles, the tour’s chef barters her way through the city’s culinary market to build mobile kitchen from scratch.



The first informal ride – to “get the cobwebs out” as one rider put it – was last night, when Bill Gaylord, leader of Shanghai’s SISU cycling club, led a 36k ride under the Technicolor glow of Shanghai’s futuristic skyline. Passing the site of the 2010 world expo, the tour included a healthy dose of insight about China’s vibrant southern city. And while the first impressions of China included plenty of moments of singular, surreal beauty – kites floating over the skyline rigged with LED lights to resemble UFOs, a crowded ferry ride across the dark currents of the Huangpu River, the glistening sparkle of a freshly constructed Louis Vuitton shop  – when the group got split in half at a frenzied stoplight and was forced to violate a fair share of the city’s loosely observed cycling conventions, it was also a good introduction to one of the tour’s fundamental elements: the importance of staying cool amid chaos.



Tonight, on the eve of the convoy ride out of Shanghai and official opening to the tour, riders and staff retreated to their rooms sharing a heady mix of excitement, anxiety, apprehension and elation. But then again, if you didn’t have butterflies on the eve of facing the most unpredictable suite of physical and psychological tests, check your pulse.

  -- Nate Cavalieri

Mental Toughness

I shared in a recent guest post at a friend’s web site about a story of one of my toughest Road Races when I first started racing. It was about how I decided I wasn’t a very good climber and how I just couldn’t seem to do well when the roads turned up. My coach was out riding the course with me and he shared some great tips with me.

I was complaining about how hard and long the climbs were and that I wasn’t any good at climbing. He stopped me in my tracks and said. “As long as your thinking that way you wont be good at climbing.” We rode along and talked about Mental Toughness and positive self-talk and how it could be applied in my case. It was a great lesson that I think back to often.

What can we learn from Olympic athletes?

I love watching the Olympics and hearing the athletes being interviewed. You will hear the athletes say that almost all athletes participating are on equal ground when it comes to fitness and ability but that winning or loosing comes down to mental toughness.  So what is mental toughness you might ask?

Mental toughness is having the natural or developed psychological edge that enables you to cope better than your opponents with the many demands (e.g., competition, training, lifestyle) that are placed on you as a performer.  David Yukelson, Ph.D., Coordinator of Sport Psychology Services Morgan Academic Support Center for Student-Athletes, Penn State University

But I am not a competitive cyclist

All cyclists could learn and apply the characteristics of mentally tough athletes to their event rides and tours. Doctor David Yukelson, mentioned above, has provided four easy to remember characteristics that everyone can learn from when trying to become mentally tough. I am going to adapt these to be more appropriate to the tour and expedition rider but they will still be applicable to competitive athletes. So here are some characteristics of mentally tough athletes.

Self-Belief

You must believe in your ability to complete your cycling goals! You must also understand that you bring unique abilities to your ride that allows you to complete your goals.

Motivation

You need an unflappable desire to train and ride in order to meet your goals. You must not look at training or riding setbacks as the end to your goals just as new challenges.



Focus

When things aren’t going to plan or your body is not living up to it’s potential you need to be able to remain focused on the task of training, riding and touring. You need to be able to discern what is a distraction and what is a priority.

Composure/Handling Pressure

I like to think of this as “Grace Under Pressure”. The ability to not cave in to negative self-talk when the ride gets harder than my body or mind is use to. This may be the hardest to train for.

While its helpful to read over tips on mental toughness it requires a consistent and concentrated effort and practice to develop mental toughness. In training we need to recognize that all training is planned, training doesn’t just happen.

If you find that you are no longer enjoying riding due to one or more aspects of your training, riding or touring you need to ask yourself why. If you cannot find the answers to this question I strongly suggest you seek out more knowledge on sports psychology or even speak to a sport psychologist.

I hope you have enjoyed all of the articles and come away with some knowledge that has helped you on your way across the Silk Route. In the final article for Silk Route participants I will be answering some questions from readers and providing some common questions and there answers too. I look forward to hearing how everyone does on Tour!

I hope you found this article on mental toughness helpful and if you have questions related to this or other articles please feel free to email me.

“We would accomplish many more things if we did not think of them as impossible.” - Vince Lombardi

Have a great ride,

Coach Rob


Coach Rob Grissom is a competitive cyclist, runner and duathlete who coaches both competitive and recreational cyclists. Rob is also the owner of Positive Performance Coaching and the co-host of the popular Cycling360 podcast. When Rob isn’t racing, training or coaching he can be found spending time with his wife and two children at their home in Central Kentucky. 

Related articles

The Secrets to Becoming a Relaxed Cyclist
Preparing to Train & Race in the Heat
Squeezing more Training out of your day
A Relaxed Cyclist is a Fast Cyclist
Becoming a Supported Cyclist



Related Podcasts

Pushing Your Limits
Cycling Tactics
Cycling Lifestyle
Structured Training

Bike fitting: The next level of obsessiveness or just common sense cycling?

So far I have been writing about how cyclists can utilize basic tactics, hydration, climbing techniques and how to become a more efficient rider. The most recent article helped cyclists discover why good posture is important for various types of riding.

All of the training, technique and tactics are great places to start but if you hurt while you ride none of the above is going to be much good to you after mile 100. So lets answer some pretty common questions about a bike fitting experience.

Why do I need a bike fit?

I am strong proponent of getting a bike fit to you the day you purchase a brand new bike. However there is something to be said for getting your bike re-fit to you each and every season. Our postures, flexibility, power and physical size are not static as our fitness changes from year to year. Having a bike fit to a cyclist use to be a service offered to elite competitive cyclists but is now available to anyone who wants it done. Getting your optimal position fit to a bike will make for a much more comfortable ride, improve your efficiency and ward off over use injuries



Who offers bike fitting services?

Most local bike shops offer some kind of fitting service and there are even dedicated bike fitting studios in most major cities. Many bike fitters are now certified in one or more of the popular bike fitting services such as Guru Dynamic Fit, Serotta, Retul, F.I.S.T., PowerFiTTE and others. As you can see there are several certified services from reputable bicycle companies, sports scientists and physical therapist to choose from. I would strongly recommend doing a little research on each of the certifications before spending any money.

What does a bike fit cost?

A bike fit from a local bike store can cost as little as nothing to as much as $800.00 usd. You do get what you pay for! Bike fits cost an average of $200.00 a session and the average bike fit session lasts 2.5 hours. You may be advised to purchase updates to your bike such as a different saddle, handle bars, stems, cranks and even pedals. This will of course add to the overall cost. Just remember that if you are asked to purchase upgrades to your bike ask why changing this or that part will help you perform better or alleviate this or that ache and pain. You should also walk away from a bike fitting session with your measurements in case you ever need to apply them to a new bike.

When should I get a bike fit?

The best time to get a bike fit is just before you purchase a brand new bike. You can get a fit done anytime you want with your existing bike but I would not recommend doing it just before a big ride or race. It can take your body a few hundred miles to get use to the changes. A safe schedule would be to have your bike fit done 3 months in advance of an important ride or race.

Where can a bike fit help me the most?

It depends on what you want to focus on. If you want to become faster, more efficient or deal with a nagging physical problem such as an achy back, IT Band Syndrome or cyclists palsy (Numb Hands). I would split the difference and look to optimize performance with out compromising comfort. If you are about to give up on cycling due to a nagging injury than work with a fitter that either has a physical therapist on staff or partners with one to not only discover what is causing the problem but give you the necessary work outs to rehab the problem.

How does a bike fit get performed?

Bike fits may start out doors where a bike fitter will watch you ride. They will look at your pedaling technique, posture and how you navigate corners and hills. More often than not the bike fitter will put your bike onto a trainer or an ergometer or have you climb aboard a dedicated stationary bike designed for fitting. Your pedaling technique will be monitored again. You may even be video taped and data captured on cadence, left and right leg dominance, power, heart rate and speed. This information will be used through out testing to quantify changes in performance.

The fitter through experience, various measurements and performance data will potentially change the following:

•    Saddle height
•    Fore and aft position of your saddle
•    Saddle level
•    Cleat position
•    Position of break levers
•    Change the width of the handlebars
•    Change stem length and or rise.

Fitters may also make additional adjustments and suggestions based on their experience and the data collected such as:

•    Moldable foot beds for shoes
•    Changes in pedals or crank lengths
•    Changes in bar tape
•    In extreme cases may recommend a new smaller or larger bike frame

Fitters will also make suggestions on how to improve your performance through their experienced observations and the data they have collected. I know some of this sounds subjective and expensive and some of it is but much of it is based on the science of biomechanics.

So should you get a bike fit?

If you are about to invest considerable time in training and preparing to ride in an expedition tour wouldn’t you want just a bit more assurance that you have done everything you could to make your trip successful?

Lets recap some of the benefits of a bike fit:

•    Helps to prevent over use injuries
•    Addresses cycling posture problems
•    Addresses cycling technique deficiencies
•    Helps you to become more comfortable on the bike
•    Helps you to become more efficient on the bike
•    May just make you a bit faster to!

I think it’s only fair to talk about potential cons to bike fits:

•    Bike fitting services can be very expensive
•    You may need to make several visits to get your fit right
•    May “require” expensive upgrades to your bike

Buyer beware



I would also like to mention that I have heard horror stories from friends, teammates and athletes I coach on their journey to get a great fit to their bikes. So asking a few questions could save you some time, money, headaches or even prevent an injury.

•    Ask your bike fitter for client references
•    Ask around your bike club for who is recommended in your community
•    Check on bike forums for fitters in your area
•    Don’t be afraid to use a reputable bike fitter who isn’t certified (certs are new)
•    Steer clear of fitters who are upgrade happy
•    Ask lots of questions before laying down your hard earned cash
•    Run away from any bike fitter that makes you a guarantee on results

I hope you found this article on bike fitting helpful and if you have questions related to this or other articles please feel free to email me.

Have a great ride,

Coach Rob

Coach Rob Grissom is a competitive cyclist, runner and duathlete who coaches both competitive and recreational cyclists. Rob is the owner of Positive Performance Coaching and a co-host of the popular Cyling360 podcast. When Rob isn’t racing, training or coaching he can be found spending time with his wife and two children at their home in Central Kentucky. 

 

Related articles ·                The importance of leg speed ·                Q&A with Coach Rob ·                Tip: It’s High Cadence not a Rodeo! ·               Tip: To Ride Faster Soft Pedal d@m9 it!

Related Podcasts ·                The Climbing Show ·                The Cycling 360 Mailbag ·                Buying a Bicycle Computer

 

Improving your form through proper cycling posture

In a previous article I covered how cyclists can improve pedaling efficiency through increasing cadence. This was accomplished using pedaling drills and several interval based workouts that smooth pedal strokes and increase leg speed.
   
While pedaling efficiency is very important aspect of becoming and efficient cyclists there are many other things we can do to improve our ride as cyclists. In this article we will learn how to become even more efficient and confident on the bike when the ride gets technical!

Cyclists often don’t understand that there is proper posture when riding. Cycling posture isn’t static and needs to be adapted to various riding conditions. Many of the tenants of good cycling posture are applicable to all riding conditions such as relaxed riding or technical riding.

Relaxed riding is when a rider is sitting up in the saddle usually on flat stretches of smooth road. Technical riding is about riding in the aero position, cornering, climbing and descending.

Relaxed riding posture

Relaxed riding isn’t just about riding through your neighborhood or to the coffee shop. Relaxed riding is what cyclists do when it’s time to recover from hard efforts. So if you could ride a bit more efficiently and confidently wouldn’t that make for a nicer ride?

Proper relaxed riding posture is the foundation for all types of riding conditions but the basics should be practiced on relaxed rides before trying in high speed riding.

•    Sit high in the saddle
•    Hands on the tops of the bars or the brake hoods
•    Hands should not have a death grip on the bars
•    Elbows should never be locked but slightly bent
•    Shoulders should not be hunched but relaxed
•    Looking forward never down at the road
•    Knees should not stick out past handle bars
•    Sitting towards the middle to the back of your saddle

So why is relaxed riding posture so important?

Most posture concerns are about being relaxed on the bike. A tense cyclist is using energy that they do not need to waste.

•    If you sit high in the saddle you will find it difficult to slouch or look down at the road.
•    Keeping your hands on the tops of the bars opens up your chest for easier breathing. Riding with hands on the break hoods still keeps your chest open but gives you a bit more control over the bike and gives you a slightly aero position.
•    Not having a death grip on the handlebars keep you relaxed and ready for jarring bumps on poor road surfaces. 
•    Keeping your elbows bent allows your arms to work like shock absorbers for the upper body.
•    Having your elbows bent will allow you to make more relaxed line changes. Trying to make a line change with elbows locked can lead to erratic bike handling. When pedaling with your knees behind the bars and close to the top tube keeps your legs out of the wind more.
•    Ridding towards the rear of saddle will utilize major muscle groups where as sitting towards the front of saddle while faster can exhaust fast twitch muscles much sooner.

Technical riding posture

So if relaxed riding posture is about remaining relaxed to further enhance your efficiency, what does technical riding posture accomplish?  Technical riding posture addresses a rider’s aero position, riding in a pack or pace line, cornering, climbing and descending.

Riding in an aero position, riding in a pack or pace line

•    Same as the relaxed posture +
•    Sit towards the front of the saddle
•    Hands in the drops

Cornering

•    Same as the relaxed posture +
•    Sit towards the middle of the saddle or hoover just above the saddle
•    Hands in the drops

Climbing

•    Same as the relaxed posture +
•    Sit at the back of the saddle
•    Hands on the tops

Descending

•    Same as the relaxed posture +
•    Sit towards the middle of the saddle or hover just above the saddle
•    Hands in the drops

Is technical posture about being relaxed?

Yes and no. Many experienced cyclists would argue that there is nothing comfortable about riding in an aero position. I think it’s easier to think of technical riding posture as how can you become more confident and stable on the bike.

So how does technical riding posture help cyclists?

Technical riding posture follows the same guidelines, as relaxed riding posture but is specific to technical riding.

Cyclists can gain greater stability, efficiency and confidence when applying the following:

Aero position riding is needed when riding in packs of cyclists, pace lines, windy conditions or riding with the purpose to gain and maintain speed. The aero position keeps the cyclist body in a position that streamlines airflow over the cyclist’s body. Riding with hands in the drops, bottom of road bars and sitting forward of the saddle.

Cornering is often an uncomfortable topic for recreational riders who have not been taught to corner at speed. There are few things cyclists can do to help relieve some of the nervousness that comes with high speed cornering. Riding in the drops just as you do when riding aero is the biggest tip. While riding in the drops gives you an aero position it also lowers your center of gravity making you even more stable while cornering. Sitting in the middle of the saddle while keeping a light stance in the saddle allows a rider to shift their weight easily in the corner. While not a posture concern I will add that when a cyclist rides into a corner they are not steering a bike but leaning into a corner. To do this into a left hand corner means that your right pedal should be in the 6 o’ clock position and your right foot should be heavily weighted on the right pedal. You do just the opposite for a right hand corner.

Climbing posture may actually be the simplest to grasp when practicing good technical climbing posture. We climb seated to the back of the saddle with our hands on the tops of the bars. As mentioned before when our hands are on the tops of the bars our chest is opened up allowing for easier and more complete breaths. While not a posture guideline but more of a tip for climbing, try pulling back on the bars gently when your dominant leg pushes down on the pedals. This should be a subtle motion and should feel like you are rowing not rocking.

Descending posture is the same as cornering but I would add two additional tips. Instead of actually remaining seated try hovering just off of the saddle. When descending short straight hills with no corners you can also bring your pedals parallel to each other when coasting down hills for an even more aero position on the bike.

I want to caution everyone reading this article that all of the above should be practiced before trying to use in a group riding or technical ride. I would also strongly recommend that if you feel that this article has shown that you are lacking in many of these areas that you seek out a local coach and ask if he or she hosts a skills clinic. A skills clinic offered by many coaches and cycling clubs will address many of the above posture and technique concerns. Please remember that while these are skills taught to competitive cyclists all cyclists can greatly benefit from this knowledge.

I hope you found this article on posture helpful and if you have questions related to this or other articles please feel free to email me.

Have a great ride,

Coach Rob

Coach Rob Grissom is a competitive cyclist, runner and duathlete who coaches both competitive and recreational cyclists. Rob is also the owner of Positive Performance Coaching and the co-host of the popular Cycling360 podcast. When Rob isn’t racing, training or coaching he can be found spending time with his wife and two children at their home in Central Kentucky. 

Related articles Tip: Riding in windy conditions Tip: Use more of your saddle when climbing Tip: Keeping the descents fun Tip: Riding over rough roads Drafting – AKA: Free Speed

Related Podcasts Group Riding Etiquette Is fear keeping you from riding? How to improve your hill climbing skills

  

Cyclist’s love their bikes and love to ride them everywhere. We ride in all kinds of weather and terrain. We ride in tours, expeditions and even races. Why? Because we love cycling, pushing ourselves and getting outside and rarely give thought to how we are actually riding our bike. What if I told you that you could become an even better cyclist with some simple tips and a work out or two?  

Becoming an efficient cyclists means learning a few things about riding a bike.

Lesson 1  “A Relaxed Cyclist is a Confident Cyclist and a Confident Cyclist is a Fast Cyclist.”

Lesson 2 “To use less energy you need to spin those gears!”

Lesson 3 “Changes to behavior must be practiced to be learned.”   The simplest of tips is to relax.

Relaxing on the bike starts with an attitude adjustment followed by good cycling posture and some mental skills. To become relaxed while riding you need to not let negative self talk creep in. An example of negative self-talk would be “This is to hard or I can’t do this or I stink at this.” You need to replace the negative self talk when it happens with more positive inner dialogue like “Almost there or this isn’t so bad or this is going to make me stronger.”  

Becoming relaxed starts with the face. If you are squinting or grimacing every time you need to put tension in your legs you are causing your entire body to become tense and this is wasted energy! To relax your face try the following: Let you face go slack just open your mouth and visualize your lower lip flapping in the wind as you ride. It’s an instant muscle relaxer!  

To further relax you need to use good cycling posture. Good cycling posture includes keeping elbows slightly bent, never locked, shoulders relaxed, not tense, looking forward, not down at your front wheel. I also strongly recommend that you keep your elbow and knees in. Your elbows should not stick out beyond your handlebars. When pedaling you’re knees should almost brush the top tube of your frame. If it is physically impossible to follow any of the above suggested cycling posture then you might have a bike that is the wrong size for you or a poor bike fit. You can seek out the assistance of your Local Bike Store (LBS) to confirm this.  

The next of the simple tips is to rev up your legs.

Mashing pedals is not only taxing to the cardiovascular system it is also taxing to muscular endurance. Once a cyclist has a great bike fit, mastered relaxation and proper posture the next thing to train is the development of the cyclist’s ability to spin pedals faster. We are going to need to train your neuromuscular abilities and in doing so I cannot over emphasize The Importance of Leg Speed. Using pedaling drills and training intervals designed to tax your legs neuromuscular abilities will cause legs to spin faster. Legs that spin faster can create more useable power without using as much force hence making you more efficient. When I say neuromuscular training what I am referring to is making the motor neurons that are responsible for muscle contraction fire quicker. I won’t bore you with anatomy behind neuromuscular junctions but I highly suggest using the workouts outlined below if your average cadence is 80 RPM or less.  

How do we make these new tips learned rather than understood?

We practice all of the above and apply them to training rides, group rides, tours and even racing. It sounds simple right? But if you don’t have becoming an efficient cyclist as one of your goals you are not going to have it in the forefront of your mind when you are ridding. By following a simple pedal drill on your easy ride days you will make great strides in increasing your ability to pedal faster. On your next easy ride try the following: Using easy gears (Small Front Ring and Bigger back cogs) try pedaling at 90-100 RPM for 5 minutes and then go back to what feels natural for 10 minutes. Repeat this through out your entire ride. You may notice that your legs will be sore in a different way than you are use to. You may find that your hips, glutes and IT Bands ache. This is because you are training your body to recruit more muscles through out your pedal stroke. It usually passes in a day. After you have tried this pedaling drill for a couple of weeks it disappears all together as your body adapts to the new demands. While this pedal drill is fantastic for getting muscles adapted to moving faster it is only going to help so much. To further increase your leg speed you will need to use interval training to make further adaptations. Follow the below suggested workouts to make the ultimate improvements!  

Quick and short workouts for faster legs

You can develop pedaling efficiency quicker with these 2 workouts done twice a week and in 4-6 weeks you will see your average cadence/RPMs increase with out you even thinking about it! You will need access to safe roads or a stationary bike/trainer a bike computer that measure cadence/RPM and two 30-minute sessions per week for 4-6 weeks. You should also make sure your regular doctor approves of you doing this kind of training. If you have knee or hip issues, injuries and other ailments consult with a medical professional before trying the below.  

Super Spins

Time: 00:30:00(beginner) – 01:00:00(advanced) Gearing: Easy (Small front chain ring and larger rear cogs) Efforts: 12X1x2 (12 intervals = 1 set, followed by 2 minutes of Recovery) (advanced do 2 sets) Warm Up: 5 minutes using your normal cadence Interval: for a count of 10 seconds spin as fast as you can seated with out bouncing in the saddle. You should be trying for an RPM range greater than 90 RPM. Just remember that you have several of these to do so pace your self and finish strong! Recovery: Soft pedal for 2 minutes putting zero tension in your legs and no force on the pedals Cool down: Soft pedal for 5 minutes and you are done  

Spin Ups

Time: 00:30:00(beginner) – 01:00:00(advanced) Gearing: Easy (Small front chain ring and larger rear cogs) Efforts: 12X1x2 (12 intervals = 1 set, followed by 2 minutes of Recovery) (advanced do 2 sets) Warm Up: 5 minutes using your normal cadence Interval: for a count of 30 seconds gradually spin up as fast as you can seated with out bouncing in the saddle. You can break the interval into 3 segments First 10 seconds 90 RPM, Second 10 seconds 95 RPM, Final 10 Seconds 100RPM or greater Recovery: Soft pedal for 2 minutes putting zero tension in your legs and no force on the pedals Cool down: Soft pedal for 5 minutes and you are done  

I hope you found this article on pedaling efficiency helpful and if you have questions related to this or other articles please feel free to email me.  

Have a great ride,  

Coach Rob  

Coach Rob Grissom is a competitive cyclist, runner and duathlete who coaches both competitive and recreational cyclists. Rob is the owner of Positive Performance Coaching and a co-host of the popular Cyling360 podcast. When Rob isn’t racing, training or coaching he can be found spending time with his wife and two children at their home in Central Kentucky. 

 

Related articles ·                The importance of leg speed ·                Q&A with Coach Rob ·                Tip: It’s High Cadence not a Rodeo! ·                Tip: To Ride Faster Soft Pedal d@m9 it!

Related Podcasts ·                The Climbing Show ·                The Cycling 360 Mailbag ·                Buying a Bicycle Computer

 

China, a country of 1.3 billion people, is 5,000 years old and extends over 3.6 million square miles. Before you travel there, learn what you can about this fascinating culture. You’ll want to enjoy your time there, avoid misunderstandings and confusion, and if you’re going there on business, ensure that you are showing the right amount of respect required to make a positive impression and build lasting relationships.  

Saving Face  

Much of what the Chinese value culturally is based on the philosophy established by the teachings of Confucius more than 2,000 years ago. This established Chinese concepts of respect for the social order.   The notion of “saving or losing face” is crucial in China. “Face” can be granted, lost or gained according to one’s actions, one’s reputation, or being embarrassed or disgraced publicly. The Chinese see themselves as part of the collective—the idea of the individual separate from the pack is not valued here. You must avoid losing face or causing someone else’s loss of face in all situations.  

First Meetings and Introductions

 

In introductions, the Chinese give their last name first, then their first name. (The name Zhou Chang, for example, would be Mr. Chang Zhou in Western terms.) Always call people by their correct title (Mrs., Mr., Ms. or Miss) then their last name, never by their first or last name alone. Always use titles unless asks you to call them by their first name. You may be called Ms. Jane or Mr. David—but don’t follow that practice yourself.   Greet people with “Ni hao,” (NEE-how), which is, “Pleased to meet you” or “How are you?” You don’t have to bow; just nod and smile and shake hands.  

Everyday Conversation

 

In conversation, the Chinese will openly ask personal questions about a person’s age, income, marital status and so on, to find points of common interest. Do not be too familiar with people, however. Do not touch anyone in conversation (though you will be jostled and shoved in crowds!) and do not ask personal questions of someone until you know them well. Try not to accept (or give) a direct compliment (say “Not at all”), as this comes off as bragging.  

Important to remember is that China is The People’s Republic of China (Taiwan is simply The Republic of China). Never get these confused.  

Don’t be surprised if the conversation lapses into silence at some points, particularly during business discussions. Allow this graciously, and let those present mull over what has been said.  

Body Language

While in China, avoid pointing with your index finger. Indicate with an open hand instead. Never snap your fingers or shrug your shoulders or wink or use the OK sign or whistle—these vary from confusing to insulting. Do not engage in the old American habit of putting feet on a desk or coffee table.  

When sitting, be aware if you usually cross your legs that it is considered rude to show the soles of your shoes. Use both hands when offering anything to anyone. Study the art of gift giving in China; even the color of the wrapping paper must be correct to avoid bestowing bad luck.   Fortunately, smiles and laughter, along with nodding for yes, shaking head for no, are easily understood in China (though laughter can also mean at times, embarrassment).  

Meal Times

 

At a formal Chinese banquet, sample every dish, but be aware that if you clean your plate, you are signaling that you are still hungry, and will be served more food. Never leave chopsticks standing up in the rice bowl, as this is a metaphor for death. Place your chopsticks horizontally on the side of the dish. Everyone will wait to drink until the most senior person present offers a short toast. Be ready with an appropriate return toast, stating that you would like to return the hospitality, or simply toast the mutual friendship or benefit of your relationship.  

Drinking is expected, but do not over-imbibe! Know your limit, and politely indicate this at the right time. Let your host or the waiter pour for you, but if the person next to you pours a drink for you, return the gesture. If you do not or cannot drink, use a soft drink or tea for toasting. Give your host a medical reason as to why you can’t drink.  

Money is not drawn out in front of guests. Tipping is not common or expected anywhere. If you want to acknowledge excellent service, tip them in private.  

 If your crowd goes in for karaoke after dinner, it’s important to participate—don’t worry if you’re not a good singer. Dining and after-dinner socializing are a great way to build face and relations with your hosts. Reciprocate on social invitations. The Chinese will always refuse your first few offers for a meal or drinks, as they will with any gift. You will need to offer at least three times—this is expected.  

Business Situations  

There is an entire protocol to be followed for creating business associations in China. Study these and follow them to the letter, to avoid putting off potential clients or possibly ruining your chances of doing business with them. First, find a person or organization that will to formally introduce your company to the Chinese company.

The Chinese prefer to do business with companies whose reputation is credible to them. You must then have ready materials describing your company’s history, services and products, translated into Chinese.  

It may take quite a while to get the assent for a meeting. Once you do, make the appointment in writing, a month or two ahead of time, and have ready two versions of the agenda, one in Chinese and one in your own language. After you arrive, go over this carefully with your interpreter to ensure all is correct. Arrive on time or early, to avoid insulting your hosts.  

After introductions, present your business card, printed in English on one side and Chinese on the other. Offer your card to each individual by holding it in both hands, with the Chinese side facing the recipient. When receiving a card, look at it for a moment and comment politely before putting it in a business card case. Never write on someone's card unless they indicate that you should, and never put it in your wallet or worse, back pocket.  

Mobile phones will probably go off during the meeting. Never ask that they be turned off—this would mean a loss of face to both you and your potential clients. PowerPoint presentations or other visual tools must be only in black and white. Colors hold active meanings in Chinese culture, and the wrong colors could create misunderstandings.

During negotiation, only the top-ranking members of the Chinese side will speak. Decisions are not rushed. Never become impatient or lose your temper. You would immediately lose face—and probably lose their business.

Wear only dark, conservative clothing—business suits for men and women, or a modest dress for women. Women should wear either flat or low-heeled shoes. Avoid bright colors. In the business world in China, social order is determined by rank and occupation. Things are equal on the gender level; deference is always shown to seniority.

Business and social life are kept very separate in Chinese culture; don’t discuss business at a meal or any other social outing unless your hosts bring it up first.

 

Learn more of the basics—or intricacies—about this intriguing and traditional culture before you travel there. Your time in China should be a positive and memorable journey you will want to repeat.  

Caroline Ryan is the author of An Old Castle Standing on a Ford: One Yank’s Life in an Almost Peaceful Belfast (Eloquent Books), a cultural narrative about life in Belfast after the Troubles. She writes often for Pimsleur Approach, online retailers of language courses including the popular Learn to Speak Brazilian Portuguese and Learn to Speak Japanese CDs.    

References:  

“Beijing Cultural Tips.” National Geographic, 2012. http://travel.nationalgeographic.com/travel/city-guides/beijing-cultural-tips/   Joyce Millet.

“Chinese Culture, Etiquette & Protocol.” Cultural Savvy, 2012. http://www.culturalsavvy.com/chinese_culture.htm  

“China – Language, Culture, Customs and Etiquette.” Kwintessential, 2012. http://www.kwintessential.co.uk/resources/global-etiquette/china-country-profile.html  

Hydration 101 for cyclists

One of the aspects of nutrition that we cyclists don’t give much thought to is hydration. We think that I’ll just drink water or buy a sports/energy drink for my ride. It’s just easy to run some tap water into a bike bottle or just purchase a sports drink during a store stop. I will admit that some sports drinks aren’t that bad but typically not the ones found at gas stations and the corner store. In this article I am not going to try and write a dissertation on all aspects of hydration for endurance athletes. Instead I am going to share some practical tips and leave you with my sports drink recipe.  

What to drink

It may have sounded like I was anti water above but that is not the case. Most of my offseason rides I only drink water. My offseason rides are only range between 1.0-3.5 hours per ride. On short 1.0-1.5 hour offseason rides I only drink, filtered tap water. During 2.0+ hour rides I will drink a sports drink. When the summer heat and humidity increase I will add electrolytes to my water and sports drinks.        

What should a sports drink contain?
·         2 or more easily digestible carbohydrates
·         Electrolytes
·         Water
·         NO High Fructose Corn Syrup (Can cause upset stomach) o       Fructose from natural fruit juice is good!
·         NO Sugar Alcohols (Can cause upset stomach)  

What are Electrolytes?

“An electrolyte is "any compound that, in solution or in molten form, conducts electricity and is decomposed (electrolyzed) by it. It is an ionizable substance in solution" (Medilexicon's medical dictionary). “

“Electrolytes are important because they are what your cells (especially nerve, heart, muscle) use to maintain voltages across their cell membranes and to carry electrical impulses (nerve impulses, muscle contractions) across themselves and to other cells.(health.howstuffworks.com)” 

Electrolytes
Sodium (Na+)	Magnesium (Mg2+)
Potassium (K+)	Bicarbonate (HCO3-)
Chloride (Cl-)	Phosphate (PO42-)
Calcium (Ca2+)	Sulfate (SO42-)

 

When to drink

I get asked this question often especially when it starts getting hot. The answer to this question is deceptively simple – ALL DAY! Hydration begins at the moment you wake up to the moment you go to sleep. 2 liters of water a day.

 

How often to drink

In addition to daily hydration I will go through 24oz of fluids per hour while riding. To consume 24oz a fluid in an hour I simply take a sip off my bike bottle every 5 minutes. If you wait to drink until you are thirsty you are putting yourself at risk for dehydration.  

Performance sucking dehydration

Dehydration is an abnormal loss of water from the body due to physical exertion or illness. 

 Symptoms of Dehydration Include

·         Dry mouth
·         Sweating may stop
·         Muscle cramps
·         Nausea and vomiting
·         Weakness and lightheadedness
·         Decreased urine output  

In reading the above symptoms I think we can all agree that dehydration will be a detriment to our cycling performance. I want to point out in the symptoms above and that is the mention of muscle cramps. It is widely believed that the cause of muscle cramps isn’t about fluid loss but the loss of electrolytes from sweating.  

Dehydration Warning!

If you stop sweating and start getting chilled you are done! Get off the bike and consume fluids immediately. How else can you determine if you are dehydrated? The simplest way is to look at the color of your urine. If your urine is a very pale yellow to clear you are properly hydrated. If your urine is a darker yellow or even brown in color you are approaching dangerous levels of dehydration.  

Popular Sports Drink Comparison




Not all sports drinks are created equal

The table above is not meant to be an all-encompassing view into the complete list of ingredients in each brand. I have actually tried every one of the above drinks and mixes. I have not found one solution that I like the most. Endurollytes, NUUN, Elixir and Electro Mix are technically just electrolyte solutions. Accelerade is a bit different from PERFORM, Powerade and Gatorade in that it contains protein. There were quite a few studies done where performance was improved in athletes that consumed a sports drink that contained protein and carbs. There is now some ongoing debate if this is actually true or not. I can tell you that I am not able to consume Accelerade when it’s hot as it is a bit to thick and sweet. However I difd find that the extra protein did seem to help with muscle soreness during and after long and intense rides. I found away to get the (subjective) benefits of protein by using an amino acid in my homemade sports drink recipe below.

   

Coach Rob’s Endurance Fuel

The past 2 season of riding I have either been consuming Hammer Nutrition’s Endurollytes or NUUN tabs in my sports bottle and I like both electrolyte solutions. I started looking for alternatives to the list of sports drinks above so I started researching and sought the help of a Sports Nutritionist. After some experimenting here is what I discovered that has worked well for me and those I coach.

In a 24oz sports bottle add water, ice, mix the following then shake until dissolved  

1 – NUUN tab (Your Favorite Flavor) < 8 calories
2 – TBSP Maltodextrin < 96calories                       
2 – TBSP Dextrose  < 30 Calories
1 – TSP L-Glutamine (optional) < 0 Calories       
1 – TSP d-Ribose (optional) < 12 Calories 

What are the ingredients, what do they do and where do I get them?

NUUN tabs – “Nuun is a portable sports drink mix that contains the necessary electrolytes to keep you properly hydrated without all the sugars like most sports drinks.”

Maltodextrin – “Maltodextrin, is an easily digestible complex carbohydrate derived from corn.  Maltodextrin contains "glucose polymers", linked sugar compounds that are easier for the body to use.  Glucose polymers are metabolized at a slow, steady rate that can help to sustain energy during endurance training” (http://www.nowfoods.com)

Dextrose – “Dextrose, or glucose as it's also known, is a monosaccharide that is less sweet than pure or refined cane sugar, and is not associated with fructose. It is derived entirely from corn, making it natural, effective, and easily utilized by the body. As a simple sugar, it is well-tolerated by most individuals, and can be consumed before, during and after the most intense training sessions.” (http://www.nowfoods.com)

L-Glutamine – “L-Glutamine is the most abundant amino acid in your body. It accounts for more than 60% of the free amino acids in skeletal muscle and more than 20% of total circulating aminos. This means that glutamine is especially concentrated in muscle. During intense training, your body can lose up to 50% of its glutamine pool to stress and fatigue.  Glutamine may help reduce muscle breakdown (catabolism) and exercise-induced muscle soreness.” (http://www.nowfoods.com)

d-Ribose – “Ribose is a naturally occurring substance used by every cell in your body to synthesize and rebuild energy stores. Ribose is the most fundamental building block of adenosine triphosphate (ATP), the primary source of energy for every muscle cell in your body.”  (http://www.nutrabio.com)

All of the above ingredients can be purchased at many health food and sporting goods stores or online sports supplement stores. With the exception of NUUN the above ingredients can be purchased in bulk to save money! I have tried NOW Foods and Nutra-Bio brands when purchasing the above ingredients.

The last tip I can give you is that to never experiment with new foods or sports drinks the day of your big ride. Use your weekly training rides to experiment with new sports drinks or foods.

Until next article drink more water and have a great ride,  

Coach Rob

Coach Rob here and am I excited!

Paul, your tour director, has asked me to help all of you aspiring Silk Route Riders by writing articles and offering coaching services to those who are joining the tour. Before I go on to write about pacing strategies I will take a moment to introduce myself.

I am Coach Rob Grissom a cycling coach and the owner of Positive Performance Coaching as well as a co-host of the Cycling 360 Podcast.  I coach adult recreational and competitive cyclists. Many of my athletes are coached through what I call Virtualized Coaching. Technology has allowed me to reach out and coach athletes from all over the North and South America, Europe and even Asia.

If you are interested in hiring a coach I hope you consider looking into my coaching services. In an upcoming TdA newsletter I will be offering  discounts for all those participating in the tour. OK enough about me…

8 Articles plus Q&A

I will be writing several articles on topics that Paul and I thought would be beneficial to those who are going to be embarking on a long tour. I would also like to extend the series of articles by allowing you the reader to ask questions. These questions I will answer in a follow up Q&A article(s) as long as we have enough questions to warrant the article(s). I will also point readers to other relevant materials I have already produced on these topics.

Please email you questions to:

Rob@postitiveperformances.com

Part One:

Pacing Strategies:  

One of my favorite topics that covers many concerns for both competitive and recreational riders is Pacing Strategies. What do I mean when I say pacing?   Pacing simply means to move (speed) at a particular rate (Cadence) and tempo (Specific Heart Rate or Power Zone). Looks like I have already made the article technical but it really isn’t when you think about it. Setting a pace for most cyclist’s means that the cyclist is consciously or unconsciously settling into a speed and cadence that they feel is appropriate for the ride they are doing.  

Lets go ahead and expand on Speed, Cadence and Tempo and the part they play in a cyclists ride.  

Speed is nothing more than how fast are you riding your bicycle. Is there a perfect speed that cyclist should attain? No there is not. Each cyclist is different, each bike is different, and each ride and its terrain are different. I think that many recreational cyclists have a dream average speed and it usually seems to range between 16-21MPH. For some this is a very easy to obtain average speed and for others it may feel insurmountable. Should you reach for something so heady, sure but using an average speed, as a milestone is probably not the best use of your riding and or training time.  

Cadence is how fast or slow you can spin your legs in an effort to pedal your bike and move it forward. In the past decade several professional cyclists have employed training to develop the cadence of a Humming Bird. Can recreational and amateur cyclists benefit from a developing faster cadence? Yes, yes and yes! Developing leg speed will help all cyclists with what we coaches like to refer to as economy and efficiency. Being able to spin any gear at a higher RPM (Cadence) requires a very smooth pedal stroke. Having a smooth pedal stroke means that the cyclist is using less force to move the bike forward. The cyclist is able to do more work with what would appear to be less effort but what the cyclist has really done is become more efficient in the use of their limited physical resources.  

Tempo is usually thought of, as something a musician needs to be concerned with. How fast or slow the music is being played over the duration of a song. We cyclists use the same analogy a couple of different ways. We think just like the musician when it comes to speed such, as “I would like to set in a nice steady tempo over the next 5 miles of rolling terrain.” We coaches on the other hand have a secret. We know what pace tempo is and it can be measured! Cyclists can determine Tempo by riding in a predetermined zone using Perceived Exertion, Heart Rate and or Power (Watts).  

Ok now that we have the basics that make up pacing lets look into the role it plays in a ride.

I like to tell competitive and recreational athletes that it’s important to finish strong! I am not only talking about their races and event rides but their training as well. Why is it important for cyclists to finish strong? Well if you start your ride with the mind set that you need to finish strong your not as likely to foolishly use yourself up at the beginning of a ride and not finish the ride.  

Speed is a byproduct

When I talk about speed being a byproduct what I am saying is that the speed you are going at any given time is effected by many variables such as: terrain, weather, fitness, other riders and nutrition and hydration. So rather than fixating on how fast you want to go focus on how you are feeling in the moment, how is your pedal stroke, what is your heart rate and or power doing, are you starting to fatigue, is the terrain going to get easier or harder as you progress through the ride.  

Cadence is important, but is it?

I like the athletes that I coach to pay attention to their cadence and in most cases many athletes can improve their cadence. However if I were to rate how important it is to improve an athlete’s cadence I would not rate it as a top training factor. If you are consistently riding with an average of <70 RPM you should look at improving your cadence. If you are riding with an average RPM of 80-90 RPM your doing well but there is room for improvement. If you are riding with an average of >90 RPM you are doing fine and should not worry about working on cadence as much.  

Tempo – Know your zones

As I mentioned before we coaches have a secret. We know what the Tempo Zone is. The tempo zones are as follows:

RPE Zone for tempo riding is – RPE Zone 4-5

Heart Rate Zone for tempo riding is – HR Zone 3-4

Power Zone for tempo riding is – Pwr Zone 3-4

Why do I give a range? There are several graded training zone scales for RPE, Heart Rate and Power. Depending on the Sports Scientist or Coach you read or work with is which graded zone you will use. The most popular of these graded zones would use the lower of the 2 numbers.  

Strategies for pacing

There are no big secrets when it comes to pacing for a long ride but here are some strategies that have served me well.  

●        Start with the end in mind - Know what you are getting your self into. Know the route and its elevations.

●        Don’t fixate on the whole ride - Instead break your ride in to smaller sections and plan for how you will ride each section.

●        Use a negative split strategy - Start your ride or the section of a ride much easier than you would normally and pick up the pace as you near the end of your ride or section of that ride.

●        Use a smart nutrition and hydration strategy – Never ever wait to your hungry or thirsty to drink or eat! Take a sip of water every 5 minutes and a nibble of some food every 15 minutes.  

I hope you found this article useful in your endeavor’s to prepare for your amazing ride across the Silk Route!

If you have question about this article or other specific questions related to training and riding feel free to pass them on to Paul or myself at

Rob@PositivePerformanceCoaching.com

Spending a year in Shanghai is by no means enough to extensively explore this wonderful city, its neighborhoods, it’s idiosyncrasies.  

The first and most natural place to start for first-time visitors is People's Square (Ren Min Guang Chang), a beautiful square downtown Shanghai surrounded by green and some of the city's nicest architecture. In its very heart, a mandatory stop is Shanghai Museum (Shang Hai Bo Wu Guan), a splendid display of Chinese past and present, lifestyle and art, calligraphy and handicraft, in a nutshell, a full immersion in the country's intimate soul. Despite being in the city center, Shanghai Museum doesn't draw the attention it should, and often its visitors are more Chinese than tourists.  



The natural continuation from People's Square is the Old City and the Yu Garden (Yu Yuan). This can be a bit of a tourist trap, but it's by all means a must-see for first-timers as, especially in the Yu Garden, typical Chinese architecture and gardening style are beautifully displayed. Inside the Old City there are many shops offering anything from souvenirs to traditional clothes to fancy chopsticks, but tourists should be aware that the first price is “for foreigners”, meaning that if you can pay a tea set 100-150 Yuan at a normal shop, there it can cost 800 Yuan. This being said, you can (and are expected to) bargain the price. It's very easy to get to the Old City by taking subway line 10 and getting off at the Yu Yuan stop. Take exit 1 and after a short walk you will see the crowd.  

Who is keen on museums can also take a look at the places symbol of the Communist Revolution by visiting the Site of the First National Congress of the Communist Party of China situated at no. 76 Xingye Road, next to the trendy pedestrian area Xintiandi. Attracting millions of visitors every year, the Site represents a fascinating journey into a lesser known part of the country's modern history, with an impressive reproduction of the first meeting in the living room on the first floor. Admission is free.

To get here, take metro line 1 and get off at South Huangpi Rd (Huang Pi Nan Lu). Station. Take exit 2 and walk along South Huangpi Road up to Xingye Road on your right side.  

Shanghai's multifaceted society makes it for a very intriguing place to explore. Apart from shopping malls and museums, there's another side of the city that doesn't get all the attention it should. It's the spiritual scene of a world that has suddenly entered modernity but that is proud to cling onto its strong beliefs and the philosophy that made it one of the greatest civilizations.  

Also when it comes to temples, visitors will stumble both on proper tourist destinations and in unsung pearls of Chinese culture. Three unmissable sights of this kind are around the city center.  

The first, easy to find, is Jing'an Temple (Jing An Si), in West Nanjing Road (Nanjing Xi Lu). With a history that dates back to almost 800 years ago, this is one of the main worship areas in Shanghai. It consists of three main halls finely decorated with jade Buddhas and his relics, as well as fresh flowers and the constant scent of incense lit up by the never-ending  flow of worshipers. An attentive eye will notice that its traditional architecture is in striking contrast with the high modern-looking buildings and shopping malls that sit just beside. As crowded as Jing'an Temple is the Jade Buddha Temple (Yu Fo Si,) that, as the name suggests, displays two wonderful jade statues of the Buddha. Packed with tourists and worshipers, this temple is a pleasure to visit whether you are a Buddhist or not thanks to its magical atmosphere that makes for an enchanting break from the hassle and bustle of outside modernity.  



A true hidden gem within Shanghai's spirituality is the Confucius Temple (Shang Hai Wen Miao) situated in Wen Miao Road (Wen Miao Lu). Beautiful display of Chinese culture inspired by Confucius' philosophy, the gardening style plentiful of rocks shows the importance nature held in his ideology as well as the influence he had on Chinese civilization. The temple might be a little hard to find as Wen Miao Road is a small alley off the main South Xizang Road (Xi Zang Nan Lu but it's definitely a must. The nearest metro station is Loaximen on line 10.  

Traveling to Shanghai, and China in general, for the first time isn't easy. The main hindrance is the language. Not many Chinese speak a fluent, or any, English, and Mandarin isn't exactly a language Westerners can pick up easily. It's therefore recommended to bring a small glossary with you so that you can point the characters of the essential stuff you may need. For  smartphone users there are some great apps to help you like Jibbigo and Pleco.  

Going to eat is usually quite straightforward, as most restaurants have their English-version menu, but if you are a complete vegetarian you can find some problems since in Chinese cuisine meat is added about everywhere, to the extent that sometimes they don't consider a meat-based dish if it contains only small pieces of pork or chicken. This is why, if you don't want to eat any kind of meat you will need to tell them first, then specify all the ingredients you don't want:
 
- I don’t eat meat: Wo bu chi rou
- I don’t want pork: Wo bu yao zhu rou
- I don’t want beef: Wo bu yao niu rou
- I don’t want chicken: Wo bu yao ji
- I don’t want fish: Wo bu yao yu  

Transport is not a problem, as the wide and well-organized metro lines make it very easy to get around anywhere in the city. It's important to make sure you have an up-to-date subway map in English language instead of the Chinese version, possible to find at the main metro stations. In all stations names are both in Chinese and English. In case you want to take a taxi, they are very cheap and available everywhere, but again, drivers don't speak English, and often they won't understand which road you want to go to, so it's always a good idea to have the destination written in Chinese characters.  

The first period in China is a challenge, but once the ice is broken, the country reveals itself as a wonderful destination to be explored, unearthing its hidden gems and fast-paced evolution. 

More Articles from Angela:

●    Speaking Mandarin - Must Know Expressions - a 6 part series
●    The Jade Buddha Temple in Shanghai
●    Shanghai's Display of Communism

This guest post was written by Angela Corrias. Angela is a freelance journalist. She specializes in travel writing with the aim to combine her passion for travelling with a socially aware writing. She regularly updates her travel website Chasing The Unexpected.


Visit Shanghai on our 2012 Silk Route Bicycle Expedition.

Uma jornada épica de bicicleta de Istambul (Turquia) a Samarcanda (Uzbequistão), pela lendária Rota da Seda, acaba de entrar na lista das “Viagens de Toda Uma Vida” da revista National Geographic Traveler, o National Geographic Traveler´s Tours of a Lifetime.

A Rota da Seda atrai  viajantes dispostos a sair de sua zona de conforto e  mergulhar nas descobertas pessoais e culturais de uma travessia continental de um Tour em bicicletas. O Tours of a Lifetime integrará a edição de Maio/Junho de 2010 da National Geographic Traveler, que estará nas bancas em meados de Abril.

Com esses prêmios, a National Geographic Traveller pretende trazer a seus leitores experiências de viagem singulares, autênticas e pessoais, levadas da forma mais sustentável o possível.   Receber esse prêmio é uma das maiores honras que uma companhia de Tours  pode desejar.

Veja o que eles dizem sobre o processo de seleção...

O processo seletivo foi bastante concorrido e nossa equipe de editores trabalhou duro para encontrar os Tours mais bem guiados, autênticos, inovadores, imersivos e sustentáveis de 2010. “As aventuras que escolhemos são opções para viajantes em busca de mais contexto e significado”, comenta o editor sênior Norie Quintos, chefe do projeto “E além de te guiar até o seu destino, ainda encontraram maneiras louváveis de devolver algo...”

Para aqueles interessados em se juntar a nós, agora em Maio, para a Expedição Rota da Seda, ainda há vagas disponíveis. Basta clicar aqui ou enviar um e-mail para cristiano@tourdafrique.com.