Still moving forward. Cycled 3.000 KM in 2023. Increased long distance cycling steadily to 150 KM, 200 KM, 250 KM, 300 KM and 330 KM. The effect is improved physical fitness, pain management, endurance, logistics and planning. In the end this will be mostly psychological. I tried long distance night cycling for the first time – in the dark of night almost without visibility. Although recovery time is comparatively good, pains after long distance training ride is increasing. Obviously, I need to avoid long-term physical issues. Gear is in order and maintenance at a good level. I appreciate all the support and donations, encouragement, and kind personal notes. One more update before the grand ride of 2023. 

The first 1.000 training kilometers of 2023 are in. So are the first donations for The Ocean Cleanup. The next phase will move to 2.500 training kilometers before mid-May and 2.500 euro in donations. The bike is in good shape, and as the weather continues to improve, spirit and performance will follow. 

I am most grateful for the contributions of Bernard, Tanya, Fleur, Marije, Jorge, Annelies, Rob, Freek, Joost, Karel, Denise, Lex, Mees, Wim, Wies, Vos, Aaf, Rhesa, Ferry, Berber, Maarten, Willem Eero, Pablo, Laurance, Lies, Eben, Mark, Inge, Jule, Erwin, Richard, Willy, Nienke, Rijk. 

A special note on the sponsorship of Laurance and Eben of the IBM X-Force team. They lead teams that come to the rescue after a digital attack. I promised I would dedicate one leg of the journey to their work. Link: https://www.ibm.com/security/services/ibm-x-force-incident-response-and-intelligence

The reason I chose The Ocean Cleanup is because I have seen ocean garbage up close, its impact above and below the water, and their contribution to a cleaner world is tangible, ambitious and realistic.

Please support!

My second update is about preparations. I have almost five months to get ready, and preparation is concentrated on three areas: mental, physical and material. Ideally, all three are optimized on 29 June 2023 when I start cycling. 

Mental preparation is all about persistence. This site, and my aim to collect 5000 euro for The Ocean Cleanup is one of the ways to drive persistence. Another is to fulfil a promise to my daughters. And to myself. Mental preparation also includes brushing up cycling skills, such as dealing with pain, risks and setbacks. 

Physical preparation is all about getting my body in shape. This includes, naturally, strengthening my legs to deal with long hours on a bike. Preparation includes weight management, strengthening my shoulders and back, ensuing the touchpoints with the bike can deal with a long ride and associated pains. 

Material preparation includes getting my bike, clothes, shoes, helmet and backpack ready for the ride. My bike needs to be clean and in perfect working order. Giant hardware and software need to be up to date. I need to practice using my Wahoo Elemnt Roam and Strava in combination with my iPhone. I need bike wear for long distance rides, and clothes that can deal with rain, cold and wind. 

I am confident five months are sufficient to prepare. In my experience this is sufficient to acquire material and train, although I need to be lucky with Dutch weather. The most challenging part of the preparation and 500 KM bike will be mental. 

My first update is about the bike. My trusted road bike is a Giant TCR advanced pro 0 disc 2021. The bike has an advanced-grade composite frame. I use Shimano Ultegra Di2 components  and a Shimano Ultegra 11-speed cassette. The bike has a Giant SLR 1 42 Carbon Disc Wheel System with 26.5mm tires. I bought the bike at Rullens Fietsen in Wouw. This is my third TCR and I love the bike because it's light, fast and dependable.

https://www.giant-bicycles.com/us/tcr-advanced-pro-disc-0-2021

https://www.rullensfietsen.nl/