Adrian Timmis palmares

Adrian Timmis history:

Road
GB World Championship Rider, Junior 1982, Amateur 1985, Pro 1987 & 1988
Tour de France finisher 70th 1987
1st Midi Libre Stage 4 1987
1st Milk Race Last Stage 1985
1st Tour of Lancs 1985
1st Tour of Mereyside 1985
1st Tour of Delyn 1988
1st Sky TV Crit Rochester 1995
1st King of Mountains Tour of Lancs 1991
1st Mini Milk Race 1991
1st Milton Keynes 1986
1st Stage 1 Great Yorkshire Classic 1985
2rd Midi Libre Stage 6a 1987
2rd Pro National Road Race Champs 1986
3rd Pro National Crit Champs 1990
4th Nissan Classic Ireland Overall 1986
7th GP Isbergues France 1986
8th Midi Libre Overall 1987
Also competed in Paris-Nice, Criterium International, Tour de Romandie, Liege Bastonge Liege, Fleche Wallone, Amstel Gold, Het Volk, Gent Wevelgem, 3 Daagse de Panne

Track
GB World Championship Rider, Junior 1981, Amateur 1983
Olympic Games Team Pursuiter LA USA 1984
1st National Junior Pursuit Champion 1981
2rd National Junior Points Race 1981
3rd National Team Pursuit 1981
2rd National Amateur Pursuit 1985
3rd National Team Pursuit 1985
3rd National Pro Pursuit 1987
4th World Masters Pursuit 2006

MTB
GB World Championship XC Rider, Elite 1991 & 1995
1st National Elite XC Points Series, Nannerch 1995
1st National Elite XC Points Series, Castle Combe 1995
1st National Vets XC Champion 2006
1st National Vets XC Points Series Overall 2006
1st National Vets XC Points Series Sherwood Pines 2006
1st National Vets XC Points Series Margam Park 2006
1st National Vets XC Points Series Newnham 2006
1st National Vets XC Points Series Checkonden 2006
1st Karrimor Cattrick 1995
2rd National Elite XC Points Series Margem Park 1990
2rd National Elite XC Points Series Friston Park 1990
2rd NEMBA Overall 1992
2rd National Elite XC Points Series Overall 1992
2rd National Hill Climb 1992
2rd NEMBA Overall 1994
2rd Karrimor Overall 1995
3rd National Points XC Series Margem Park 1993
3rd National Elite XC Points Series Overall 1995
3rd National Hill Climb 1994
3rd National Elite XC Points Series Overall 1995

Cyclo Cross
GB World Cup Rider 2004
1st National Vets Champion 2005
1st National Vets Champion 2006
1st National Team Champions 1994
3rd National Vets Champs 2007
4th Overall Elite National Trophy 2004/2005
4th UK Ranked Rider 2004/2005

Duathlon
3rd Cannock Chase MTB 2007

Bike fitting - Ankle injury

Ankle injury

"Adrian, thanks for your bike fitting earlier in the season, it has transformed my riding. A debilitating ankle pain that had lasted a year and defied the physio's, has gone.

I won our Club hillclimb, third in our 'All rounders' competition, and Clubman of the year!

Thanks

Tim"

Turbo tips

Here are my tips to make the turbo more bearable.

1. If you know you will be using the turbo if poss get it ready the day before so you can just climb on it.

2. Have a plan before you get on, don't just get on and think what shall i do now! Some tips I've given before Blog

3. Have a good warm up, here is my Warm Up Blog

4. Use a fan

5. Good music or DVD

6. Towel and drink

7. Turn into a climbing session by putting something extra under front wheel apart from your riser block, if you add an extra 8-10cm this will recreate the gradients of the Marmotte or the Etape and use your muscles in a similar way to climbing seated, plus if you lower your cadence to 60-80rpm this will be as close as most of us will get to climbing for any length of time.

8. Create a rolling road by changing cadence every 3-5min but stay at the same intensity say from 80-90rpm to 100-110rpm, this will be like riding outside over a rolling route and staying in the same gear, cadence comes down as you climb and goes up over the top.

9. As above, but if doing 10min blocks of something specific change cadence ever 1min.

10. Here is a previous blog about bad weather (snow) long turbo sessions BLOG

Turbo warm up

A good warm up (WU) will help you get the best from the session, most people will go straight from their WU into the session, but I've found this not the best way to start this session. Whether it's a progressive WU or a specific WU, when you finish the WU stop for a few minutes, get off your bike, top up your bottle, go to the toilet, even sit down, then after a few minutes (3-5min) get back on the bike and then within a minute of getting back on your bike start your session, I've found the legs will feel far better with this time off the bike.

I found this out by being far too stubborn! I found quite a few times going straight from the WU into the session there was no way i could see the numbers (watts or HR) i wanted when doing a specific effort, so i climbed off having spat my dummy out, then sat around feeling sorry for myself for a while! then thought sod it lets try again, i got back on the turbo and straight into the session, straight away my legs felt totally different in a good way and i could easily achieve the numbers i wanted.

If you think about it this what you do after you have WUed up for a race, you sit around on the start line for a few minutes, you don't go straight from WU into the race, so this time off the bike during your training WU is getting you used to your event WU.

This could also help when training on the road, after WUing up take it really easy for a few minutes before starting your training again.

Bike fitting - Pain and suffering

Hi Adrian,

Just to let you know that I did complete the Cent Cols Challenge in the Pyrenees, all 10 days of 200km/ 4400m ascent/day. So pleased with the results of the Bikefit and insoles, I had no problems with my back/knees and could actually enjoy the pain and suffering of the event- if that makes sense! The new handlebar position made for great descending, even on the steep,twisty and often bumpy roads.
If only I had found Cadencesport sooner, still, onwards and upwards.
Many thanks,
David

Bike Fitting pays for itself

Pays for itself
Hi Adrian,

It was a pleasure to meet you recently.

The purpose of the bike fit was to attempt to reduce discomfort in shoulders, neck, knees and wrists and to generally try to feel better on the bike.

Since having the fit I’ve now been out on the bike on 5 separate occasions for 20 – 30 miles at a time and including a 60 mile overnighter in the rain. During those rides the lack of discomfort has been really very noticeable.

Also evident is how much easier it has been getting up some of the hills. Not the big ones of course, I’ll either need some lower gears or some bigger legs to cope with those!

Before the bike fit I hadn’t even considered the use of footbeds but these appear to have also made a difference, I now feel properly connected with the pedals. In fact, as a result of the fitting I feel better connected with the whole bike.

It’s now clear to me that previously being in the wrong position was, in addition to marring my enjoyment of riding a bike, actually causing muscle and joint problems.

I visited my physio today and he couldn’t believe the difference in just a few weeks. It’s actually at the point where he said I don’t need to see him anymore so the cost of the bike fit will have paid for itself in a few weeks.

I can honestly say that my expectations have been surpassed and by a huge margin and having now experienced the benefits, I’d recommend to anyone, regardless of their cycling experience to get properly fitted.

Thanks again for your time and best of luck with the new shop.

Very Best Regards,

Carl

Modern Nutrition for the Endurance Athlete

This is a free nutrition talk with Barry Murray from www.optimumnutrition4sport.com at Cadence Sport on saturday 24th of Sept at 4pm.

If you would like to come please could you confirm your place either by email adrian@cadencesport.co.uk or leave a message on my twitter page

The talk will be about.


Modern Nutrition for the Endurance Athlete

- The key principles of nutrition that govern your health
- The myths debunked
- What you really need to know and what they don't tell you
- How nutrition can improve endurance performance

The talk will last about 45mins, then some time will be given for Q&A.

Best money spent on cycling

Dear Adrian

I just wanted to drop you a line to say thanks again for the bike fit on Friday. It was magnificent -- the best money I've spent on cycling. I'm really looking forward to getting back into it! I've told all my cycling friends about your service, so hopefully they'll book in at some point soon. Once again, I can't thank you enough for your help and professionalism!

Take care,

J

New Pinarello, assos and Rudy display

NOS parts for Tour bike

The wonders of Ebay and NOS parts


NOS Lever hoods and brake blocks


NOS jockey wheels

The only way is up!

Tour Bike Restoration - Stage 1, strip down

Parts aren't too bad, need new cables, pads and maybe jockey wheels.




Needs a new Campag Sigma rim if I want to match the rear, not sure if I'll be able to get any Wolber tubs! They have a schoolboy block on at the moment, but I have the 7sp 12-18!! Maillard block that they had on origanally, chainset is 52-40, I think the biggest we had on the back was a 25 sprocket!


The frame needs a respray and Peaugeot decals, as at some point it got resprayed with Rourkie decals! Before anyone asks it was a stock Peugeot frame from france, only a couple of riders on the team had there frames made in the UK

Tour bike project!

All rounder!

Road
GB World Championship Rider, Junior 1982, Amateur 1985, Pro 1987 & 1988
Tour de France finisher 70th 1987
1st Midi Libre Stage 4 1987
1st Milk Race Last Stage 1985
1st Tour of Lancs 1985
1st Tour of Mereyside 1985
1st Tour of Delyn 1988
1st Sky TV Crit Rochester 1995
1st King of Mountains Tour of Lancs 1991
1st Mini Milk Race 1991
1st Milton Keynes 1986
1st Stage 1 Great Yorkshire Classic 1985
2rd Midi Libre Stage 6a 1987
2rd Pro National Road Race Champs 1986
3rd Pro National Crit Champs 1990
4th Nissan Classic Ireland Overall 1986
7th GP Isbergues France 1986
8th Midi Libre Overall 1987
Also competed in Paris-Nice, Criterium International, Tour de Romandie, Liege Bastonge Liege, Fleche Wallone, Amstel Gold, Het Volk, Gent Wevelgem, 3 Daagse de Panne

Track
GB World Championship Rider, Junior 1981, Amateur 1983
Olympic Games Team Pursuiter LA USA 1984
1st National Junior Pursuit Champion 1981
2rd National Junior Points Race 1981
3rd National Team Pursuit 1981
2rd National Amateur Pursuit 1985
3rd National Team Pursuit 1985
3rd National Pro Pursuit 1987
4th World Masters Pursuit 2006

MTB
GB World Championship XC Rider, Elite 1991 & 1995
1st National Elite XC Points Series, Nannerch 1995
1st National Elite XC Points Series, Castle Combe 1995
1st National Vets XC Champion 2006
1st National Vets XC Points Series Overall 2006
1st National Vets XC Points Series Sherwood Pines 2006
1st National Vets XC Points Series Margam Park 2006
1st National Vets XC Points Series Newnham 2006
1st National Vets XC Points Series Checkonden 2006
1st Karrimor Cattrick 1995
2rd National Elite XC Points Series Margem Park 1990
2rd National Elite XC Points Series Friston Park 1990
2rd NEMBA Overall 1992
2rd National Elite XC Points Series Overall 1992
2rd National Hill Climb 1992
2rd NEMBA Overall 1994
2rd Karrimor Overall 1995
3rd National Points XC Series Margem Park 1993
3rd National Elite XC Points Series Overall 1995
3rd National Hill Climb 1994
3rd National Elite XC Points Series Overall 1995

Cyclo Cross
GB World Cup Rider 2004
1st National Vets Champion 2005
1st National Vets Champion 2006
1st National Team Champions 1994
3rd National Vets Champs 2007
4th Overall Elite National Trophy 2004/2005
4th UK Ranked Rider 2004/2005

Duathlon
3rd Cannock Chase MTB 2007

Team Manager
Team GB, World MTB Championships 1996 & 1997
Team GB, Tour de l'Avenir 1998
Team England, Tour of Britain 1998
GB, Tour of Greece 1998
Linda McCartney Pro Team, Sun Tour, Australia 1999

Sports Masseur
Masseur to Olympic, World, Commonwealth & National Champions
GB MTB Team 2001 & 2002
Team England, Commonwealth Games Manchester 2002
GB MTB World Champs Team 2000, 2001 & 2002
GB Cyclo Cross World Champs Team 2005
Linda McCartney Pro Team 1999 & 2000 including Giro d'Italia

Cycle Mechanic
Cytech qualified mechanic & wheel builder

Triathlon Coach
Level 1 Club Coach

Bike Fit-simple changes

Simple changes

Adrian

I came to see you about 4 weeks ago to have a fit for my Specialized race bike. At the time I was amazed how a simple change to the handlebars altered the whole feel of the bike and eradicated that overstretched feeling when in the drops. You also made some big changes to the saddle height and stem length which just added a more comfortable level of the bike.

I have been out and about and raced quite a bit since then and cannot believe how comfortable everything feels. It really feels as though I am riding “with” the bike rather than “on” it. I always thought that race spec bikes were meant to be uncomfortable and built for speed not comfort. Your fit has completely altered my ride. I can’t get out enough now and have really begun to experience the joy of longer distance rides without the discomfort and aching.

The muscle groups used for the pedalling action were all wrong due to my attempts at fitting the bike using internet guides and hearsay. All the work was being done by the front thigh and this lead to fatigue when trying to break or go with breaks. Your fit has moved this more to the Glutes, hip and core muscles. The change took a bit of getting used to at first and there was a definite drop in power, however now I’m 4 weeks into the power has come back and some. I’m spending more time on the bike due to the feel and new comfort levels which is boosting my performance. Power has returned and is continuing to grow past my previous level. At the time you said expect to see a 10% to 15% increase, and I think that is now beginning to happen.

The foot-beds have also made a difference to my shoes. I bought top end Sidi Ergo 2 thinking that would give me all the comfort and support I would need. I used to suffer some numbness in my second toe on both feet when out on the 100 milers, but the new foot-beds have solved that issue and the shoes now feel like putting on a pair of trusty old trainers. When you add all this up, the bike fit and the foot-beds; my ride has been completely transformed, I can’t stop grinning when I take the bike out of the shed for a ride because I now know what ride I’m in for.

Many thanks for this.

I have ordered a new bike and a second frame so will be booking further appointments with you to fit onto these as I now realise the value of a professional fit. It is such a small price to pay for the benefits that I have experienced.

Regards

Rich

Cat 2 racer.

hoogerlands crash

Hoogerland is right, no one means to do that, but ANY driver, he or she, in the race convoy must understand it is not a game and peoples lives are on the line. I've driven in a race convoy and people turn into frustrated rally drivers, leaving all the rules of the road at home. It's a wonder it doesn't happen more often, but this is due more to the skill of the bike rider than the skill of the driver

Shop tour 2

Cadence Sport Tour

Blue instead of red

90's MTB Videos

1995 British National Mountain Bike Points Series, Nannerch, Mold Pt 1
YouTube

1995 British National Mountain Bike Points Series, Nannerch, Mold Pt 2
YouTube

NPS Corf Castle 1995 part 1
YouTube

NPS Corf Castle 1995 part 2
YouTube

1992 7UP BMBF National Mountain Bike Cross Country Round 2 CLIPSTONE FOREST SENIORS (Sherwood Pines as it's called now)
You Tube

Bike Fit - Saddles

Saddle comfort is not just down to the saddle, put a saddle that looks like a razor blade in the right place, i.e. correct height and lay back and it could be comfy, put the most comfiest looking saddle in the wrong place it will feel like a razor blade! Plus don't underestimate how handlebar and brake lever set up can influence how the saddle feels, you could have the saddle at a perfect height and lay back, but get the angle of the bars and the position of the levers wrong and they could put pressure on the nose of the saddle, most people at this point would then start messing with the angle or/both lay back of the saddle to relieve that pressure, when all they needed to do was adjust the handlebar set up.


So don't just go on how the saddle looks and what the label says, you need to get it positioned correctly and get the bar set up right, otherwise you'll be like a few people I've met who have spent a fortune of saddles trying to find one that feels comfy.

If you are going to try a demo saddle make sure it is fitted properly, you can not just pick a saddle up from a shop and just put it on your seatpost and hope for the best, to feel any benefit from the saddle your whole bike position needs to be correct.

It's the whole bike fit that influences how a saddle feels.

Bike fit - feedback

Dear Adrian

I just wanted to drop you a line to say thanks again for the bike fit on Friday. It was magnificent -- the best money I've spent on cycling. I'm really looking forward to getting back into it! I've told all my cycling friends about your service, so hopefully they'll book in at some point soon. Once again, I can't thank you enough for your help and professionalism!

Take care,

J



Hi Adrian,

Just to let you know that I did complete the Cent Cols Challenge in the Pyrenees, all 10 days of 200km/ 4400m ascent/day. So pleased with the results of the Bikefit and insoles, I had no problems with my back/knees and could actually enjoy the pain and suffering of the event- if that makes sense! The new handlebar position made for great descending, even on the steep,twisty and often bumpy roads.
If only I had found Cadencesport sooner, still, onwards and upwards.
Many thanks,
David




This was someone who'd had their saddle too low for 2-3 years by 3cm, he was for ever tinkering with his position by a few mm here and there, forever shuffling around in the saddle trying to find somewhere comfy to sit, wanting to try different saddles, but he was so far out a few mm here and there would have made no difference what so ever. By the way we adjusted the angle of his drops and brakelevers separately.

Hi Adrian What can I say – wow!

We did a super hilly ride today with 7K ft climbing in 50 miles including hardknott (>30%), wyrnose (25%) and a few others

My backside was locked to the saddle, no shuffling whatsoever and far more comfortable! 

Power improvement is just incredible – I did wyrnose totally seated and only got out of the saddle for a portion of hardknott, my mates were absolutely astonished as they were out of the saddle pretty much all the way

My legs feel no pain whatsoever, I can feel they’re slightly tired but absolutely nothing like before, I would have been in pieces previously I think this will be a massive improvement for me, thanks and well done!

 All the best John



Hi Adrian,

Many thanks for the bikefit last Friday, found it very informative and has completely changed my view on road cycling!

The difference in power is massive, went out for a steady 50 miles on Saturday in the wind and cold and would have normally averaged around 15.5mph on my own but managed 17.5mph with a few hills thrown in. Climbing is very different, staying seated for most of the climbs on Saturday pushing a lot bigger than normal and not spinning so much. Overall huge improvement and hopefully it will only get better with time.

Thankyou very much!

Ollie




Hi Adrian,

Thought I would give you some quick early feedback. I know it’s only been a couple of weeks since my fit but the difference is amazing. I do now struggle to think how I rode before.

Last Sunday I went out on the clubrun and we did 85 miles which is the longest ride I have done this year and there was not one hint of pain J No aches in my shoulders or back and no knee pain. I was amazed.

I used to get start getting pain around the 40-50 mile mark and as such it did used to hamper my performance, but not now. On Sunday I was still riding and beating all the other riders up the hills even towards the end of the ride, something which would never have happened before. I know it will not all be down to the bike fit and the new bike and more training over the winter would all have contributed but I think the fit has made a world of difference. I will definitely get fitted on all new bikes now.

R

Bike Fit or New Bike or Surgery

Dear Adrian

Thank you very much for my bike fit last friday, despite your
shoulder troubles. My hope from a bike fit was to reduce the
stress that my unstable wrists were under and hopefully negate
the need for surgery in the future The early results of the bike
fit have far surpassed any expectation and I only wish that I had
seen you some 5 years earlier. I have now been out on 3 separate
occasions since last friday. One long slog in the Pennines, an
hours full speed blast and a long easy spin. During and since
these outings I have not experienced any wrist, neck or shoulder
pains; all of which I would have normally experienced- up to
the day of the consultation.

Previous advice from a bike shop had led me to believe the frame
I have was too big for me and suggested I have my saddle in a
maximum fore position. This led to negative feelings about the
bike and a desire for a new frame. The fact that the bike handled
like a nervous stallion due to the weight distribution added to
the desire to buy a new frame. Now that the fit has been
perfected the bike handles like I imagine it was designed to do.
I no longer feel I am about to be thrown of on fast descents and
fast cornering now raises a smile rather than a grimace! The
position of the saddle now feels like I can transmit more force
throughout the bottom stroke of the crank. Already this has
improved my climbing on stable gradients. Still found the steep
stuff as painful! It actually feels like I have a new bike. Being
a physio and having read some literature on bike fit I thought I
would not of been so far out with my position but I suppose that
is good evidence that you can't fit yourself.

Thanks again for your time and I hope you are recovering well
from the surgery.

Richard L

The little things

Dear Adrian

It was a pleasure to meet you on Friday.

I raved to my dad about the bike fit session, so I think he might look to pay you a visit at some point.

I went for a 20 mile ride on Saturday. The difference was amazing. The ride felt comfortable, I felt that I was sitting ‘in’ the saddle rather than on it and I had no upper body movement. The best bit was that I had no knee pain or feeling of strain in the joint. Everything felt aligned and it just felt natural and solid.

I wish I had ridden the bike with my own set-up first because I think I would have appreciated the difference even more. I now appreciate though, the difference that all the little things can make once they are put together. The footbeds, despite feeling tight when first fitted, now fit perfectly. There is no movement in my shoe (there was plenty before) and it now feels as though all my energy goes through the pedal. And, now I have become used to the sensation, my feet feel much more comfortable.

I would certainly tell anyone to get properly fitted having now felt the huge difference it makes.

Many thanks for your help and patience finding an appointment.

Kind regards

Scott

Simple changes

Adrian

I came to see you about 4 weeks ago to have a fit for my Specialized race bike. At the time I was amazed how a simple change to the handlebars altered the whole feel of the bike and eradicated that overstretched feeling when in the drops. You also made some big changes to the saddle height and stem length which just added a more comfortable level of the bike.

I have been out and about and raced quite a bit since then and cannot believe how comfortable everything feels. It really feels as though I am riding “with” the bike rather than “on” it. I always thought that race spec bikes were meant to be uncomfortable and built for speed not comfort. Your fit has completely altered my ride. I can’t get out enough now and have really begun to experience the joy of longer distance rides without the discomfort and aching.

The muscle groups used for the pedalling action were all wrong due to my attempts at fitting the bike using internet guides and hearsay. All the work was being done by the front thigh and this lead to fatigue when trying to break or go with breaks. Your fit has moved this more to the Glutes, hip and core muscles. The change took a bit of getting used to at first and there was a definite drop in power, however now I’m 4 weeks into the power has come back and some. I’m spending more time on the bike due to the feel and new comfort levels which is boosting my performance. Power has returned and is continuing to grow past my previous level. At the time you said expect to see a 10% to 15% increase, and I think that is now beginning to happen.

The foot-beds have also made a difference to my shoes. I bought top end Sidi Ergo 2 thinking that would give me all the comfort and support I would need. I used to suffer some numbness in my second toe on both feet when out on the 100 milers, but the new foot-beds have solved that issue and the shoes now feel like putting on a pair of trusty old trainers. When you add all this up, the bike fit and the foot-beds; my ride has been completely transformed, I can’t stop grinning when I take the bike out of the shed for a ride because I now know what ride I’m in for.

Many thanks for this.

I have ordered a new bike and a second frame so will be booking further appointments with you to fit onto these as I now realise the value of a professional fit. It is such a small price to pay for the benefits that I have experienced.

Regards

Rich

Cat 2 racer.

Pays for itself

Hi Adrian,

It was a pleasure to meet you recently.

The purpose of the bike fit was to attempt to reduce discomfort in shoulders, neck, knees and wrists and to generally try to feel better on the bike.

Since having the fit I’ve now been out on the bike on 5 separate occasions for 20 – 30 miles at a time and including a 60 mile overnighter in the rain. During those rides the lack of discomfort has been really very noticeable.

Also evident is how much easier it has been getting up some of the hills. Not the big ones of course, I’ll either need some lower gears or some bigger legs to cope with those!

Before the bike fit I hadn’t even considered the use of footbeds but these appear to have also made a difference, I now feel properly connected with the pedals. In fact, as a result of the fitting I feel better connected with the whole bike.

It’s now clear to me that previously being in the wrong position was, in addition to marring my enjoyment of riding a bike, actually causing muscle and joint problems.

I visited my physio today and he couldn’t believe the difference in just a few weeks. It’s actually at the point where he said I don’t need to see him anymore so the cost of the bike fit will have paid for itself in a few weeks.

I can honestly say that my expectations have been surpassed and by a huge margin and having now experienced the benefits, I’d recommend to anyone, regardless of their cycling experience to get properly fitted.

Thanks again for your time and best of luck with the new shop.

Very Best Regards,

Carl

Ankle injury

"Adrian, thanks for your bike fitting earlier in the season, it has transformed my riding. A debilitating ankle pain that had lasted a year and defied the physio's, has gone.

I won our Club hillclimb, third in our 'All rounders' competition, and Clubman of the year!

Thanks

Tim"

Bike Fit - the little things

The little things

Dear Adrian

It was a pleasure to meet you on Friday.

I raved to my dad about the bike fit session, so I think he might look to pay you a visit at some point.

I went for a 20 mile ride on Saturday. The difference was amazing. The ride felt comfortable, I felt that I was sitting ‘in’ the saddle rather than on it and I had no upper body movement. The best bit was that I had no knee pain or feeling of strain in the joint. Everything felt aligned and it just felt natural and solid.

I wish I had ridden the bike with my own set-up first because I think I would have appreciated the difference even more. I now appreciate though, the difference that all the little things can make once they are put together. The footbeds, despite feeling tight when first fitted, now fit perfectly. There is no movement in my shoe (there was plenty before) and it now feels as though all my energy goes through the pedal. And, now I have become used to the sensation, my feet feel much more comfortable.

I would certainly tell anyone to get properly fitted having now felt the huge difference it makes.

Many thanks for your help and patience finding an appointment.

Kind regards

Scott

100% effort, 100% back?

Are you getting 100% back from the 100% effort you put into your cycling?

None of us want only 80-90% back for the 100% effort we put into our cycling, cycling is hard enough without missing out on that extra 10-20%, but for most of you out there thats all you'll be getting back from your training and racing(or less the longer you leave it!) With what i know now there was plenty of times i didn't take care of my rest and recovery enough, as this is where that extra 10-20% would have come from, not from me pressing on the pedals more.

The more i see and speak to riders, last night being the case which is one of the reasons for writing this, someone told me their pre race meal at the weekend was a bowl of Frosty's! the more i realise their nutrition is letting them down and it doesn't matter what training i give them they just won't get the best out of them selves. People have to understand (and people still don't!)that you don't get fitter by just climbing on your bike, but by recovering harder and one of the biggest parts of recovery is your nutrition, having enough energy in the tank for training/racing and be more efficient at using it.

The next problem I see is poor bike position (in some cases very poor) how some people have managed I don't know, saddles too low by up to 2-3cm, even upto 2 cm to high, loosing them up to 20watts in power, this is not just novices, but elite cyclists as well. Also how a bike handles is not just down to the bike but how it is set up.

If you don't sort out the above you will always be behind what you are truely capable of on the bike.

Instead of spending money the newest, whitest pair of shoes, think about getting the above sorted, you will get far more out of it.

Race radios

Can't say what it's like to race with race radio's as I've never used them, as most of us haven't, but everyone needs to learn to race without them, which every pro has, they learn how to read a race, most wouldn't be pro's if they couldn't, the break will nearly always get caught with or without race radios, the best riders will always be there when it matters, with or without their director in their ear . One of the arguments is about race safety, someone said on facebook there was no problems before race radios!? (sorry this is what started me off) take a look at this http://www.flickr.com/photos/schueyjr/1625179050/ liege Bastonge liege 1988, a ditch was dug a cross the road the day before the race, i ended up in the field, a good part of the bunch came down, Davis Phinney ended up going through the back of car due to crash, could this have been avoided with race radios, hindsight is a great thing?
I have experienced team cars going passed to talk riders in the bunch or going to talk to there riders in the break with 2 wheels on the road and 2 wheels on the grass verge or pavement, 200 riders, 20 odd team cars, DS's that think they are rally drivers, narrowly avoiding riders and spectators (or not as the case may be)
Am I for them or against them, I'm for safe racing, where this comes from I don't know thats for the people on the shop floor to decide not people in armchairs. Am i for exciting racing, yes, did i see it before radios, yes, have i seen some since race radios came in, YES

Bike Fit or New Bike or Surgery

Bike Fit or New Bike or Surgery

Dear Adrian

Thank you very much for my bike fit last friday, despite your
shoulder troubles. My hope from a bike fit was to reduce the
stress that my unstable wrists were under and hopefully negate
the need for surgery in the future The early results of the bike
fit have far surpassed any expectation and I only wish that I had
seen you some 5 years earlier. I have now been out on 3 separate
occasions since last friday. One long slog in the Pennines, an
hours full speed blast and a long easy spin. During and since
these outings I have not experienced any wrist, neck or shoulder
pains; all of which I would have normally experienced- up to
the day of the consultation.

Previous advice from a bike shop had led me to believe the frame
I have was too big for me and suggested I have my saddle in a
maximum fore position. This led to negative feelings about the
bike and a desire for a new frame. The fact that the bike handled
like a nervous stallion due to the weight distribution added to
the desire to buy a new frame. Now that the fit has been
perfected the bike handles like I imagine it was designed to do.
I no longer feel I am about to be thrown of on fast descents and
fast cornering now raises a smile rather than a grimace! The
position of the saddle now feels like I can transmit more force
throughout the bottom stroke of the crank. Already this has
improved my climbing on stable gradients. Still found the steep
stuff as painful! It actually feels like I have a new bike. Being
a physio and having read some literature on bike fit I thought I
would not of been so far out with my position but I suppose that
is good evidence that you can't fit yourself.

Thanks again for your time and I hope you are recovering well
from the surgery.

Richard L

Potholes!

Apparently the council may not be liable for the pothole that caused my crash last Apr, (which I'm still recovering from 10 months and 4 ops later) it seems they only need to check the type of road the pothole was on every 6 months and the last time they checked it was 5 months and 11 days before the accident and it was fine!!!! Main roads have to be checked every month and repaired if needed, my pothole was on a side road

Photos-20 plus years of racing

Picked up 20 years worth of press clippings and photos from my mom's the other day and added some to my Flickr photo page.