CADENCE SPORT

Clothing - Race layers and kit bag for early season

2012-01-29T12:32:00.000-08:00

I've made a few mistakes in the past when it comes to the amount of race clothing I've started a race in and the way I've worn it. Remember the weather can be quite different from start to finish in a 4 hour race. I remember on a couple of occasions (didn't learn the first time!) wearing a long sleeved jersey as well as a base layer under my race jersey and over heated when the weather and race heated up.

Use a layering system that allows you to get down to racing basics, ie SS jersey, base layer (you can use different thickness of base layer dependant on the time of year), shorts, socks and mitts for when the race has warmed up and going at full gas. Layer clothing on top of these that you can easily remove on the move i.e. full zip long or short sleeves jerseys, arm and knee warmers, gilet and race cape. For the first few races in Spain of my first season with ANC we only had short zip long sleeved jerseys and remember trying to take it off on the move (please don't try this at home kids!), only to get it stuck over my head, which is not great when you can't see the road or the 200 rider bunch in front of you!

You can never have too many pairs of gloves early season, I'd have gloves for every occasion in my kit bag, mitts, thin gloves, thermal gloves and neoprene as a minimum, but remember you need to get in your pockets to get at your race food, so make sure your gloves aren't too bulky.

Also have in your kit bag, race cap, skull cap, Buff, thick and thin overshoes, glasses with different lenses and spare safety pins (extra pins for your numbers, there is an art to putting your numbers on).

If you are lucky enough to have a team car in the race place a 'wet bag' (small bag) in it, that you can place extra gloves, cape etc, there is nothing better than putting some extra dry, warm clothing on if the weather remains or turns bad. You could also place a second pair of shoes in this bag, cleats and buckles do break, so a second pair can be worth it, just think if you were in yellow and your shoe break, those shoes could be priceless, remember your shoes are very specific to you, it's not as easy as going to car for a wheel change. Every elite rider at least should have 2 pairs of shoes on the go at anyone time just in case they lose or break one pair.

Also be wary of embrocation, don't use embrocation that you've not used before and don't use hot balm if there is any chance of the weather warming up, otherwise you'll be looking for the nearest river to jump in!! This from experience, the World Pro RR in Austria 1987, the weather was really cold and wet at the start and i decided to to use hot balm on my legs and lower back and you guested it the weather warmed up, i then spent the next few laps taking mussettes from the masseur, binning the food that was in them and using them to try and wipe the balm off my legs and back, if any of you have used hot balm before you'll realise nothing gets this stuff off and it seems to work for hours after a race!! Always wash your hands well after applying embrocation, otherwise going to the toilet could be very pain full, also be wary of picking your nose or rubbing your eyes!! Also apply your embrocation after you have put your shorts on, otherwise you'll be dragging hot balm where you don't really want it to be!. A lot of the time embrocation and chamois cream come in the same shape, colour pot, so read and SNIFF the pot first before appling cream to your chamois, it has been known for team mates to remove chamois cream from the pot and replace with hot balm.

Always expect the unexpected. so be prepared for everything, come hail or shine.

More photos from my mums

2012-01-03T03:54:00.000-08:00

‎1985 Milk Race, final stage in to Birmingham, jumped 5 man break with 1km to go, Johny Weltz 2rd, Jaskula 3rd

More photos on Flickr

Free talks with Adrian Timmis

2012-01-02T09:12:00.000-08:00

First of Cadence Sports pre season FREE talks with Adrian Timmis, will be this saturday the 7th at 4pm at the shop. The first will be a Q & A, we'll decide what the remaining talks are, based on what people are interested in, could be the Tour, training, racing, nutrition etc. let us know what you want to talk about. Numbers are limited so please could you let us know if you are interested in coming.
Here is Adrians palmares

Adrian Timmis palmares

2011-12-22T01:44:00.000-08:00

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

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 fitting - Ankle injury

2011-11-15T03:14:00.000-08:00

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

2011-11-14T04:48:00.000-08:00

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

2011-11-13T12:30:00.000-08:00

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.

Nutrition talks at Cadence Sport

2011-10-01T07:46:00.000-07:00

There will be 6 more FREE nutrition talks with Barry Murray at Cadence Sport over the next few months www.optimumnutrition4sport.com

There will be limited spaces, to book a place email adrian@cadencesport.co.uk

Here is a summary of each talk,

1. Recovery, 8th October at 4pm
- How it works
- What to do
- What you need

2. Immunity, 29th October at 4pm
- How to boost your immune system
- How to treat infection
- How to prevent long term illness

3. Fats and Fat Adaptation, 26th November at 4pm
- the myths about fat debunked
- how fats improve endurance
- how to become a fat burning machine

4. Optimal Race Weight, JAN 14TH 4pm
- How to determine your race weight
- Weight loss strategies

5. Race Preparation/Race Priming
- How to carb load
- How to peak for races

6. Supermarket Scams
- why the foods you think are healthy, are not !

Bike fitting - Pain and suffering

2011-09-27T06:06:00.000-07:00

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

2011-09-21T06:47:00.000-07:00

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

2011-09-14T02:38:00.000-07:00

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

2011-09-12T05:18:00.000-07:00

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

2011-09-05T06:40:00.000-07:00

NOS parts for Tour bike

2011-08-26T08:26:00.000-07:00

The wonders of Ebay and NOS parts

NOS Lever hoods and brake blocks

NOS jockey wheels

The only way is up!

2011-08-23T08:14:00.000-07:00

Tour Bike Restoration - Stage 1, strip down

2011-08-15T06:42:00.000-07:00

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!

2011-08-11T13:05:00.000-07:00

All rounder!

2011-08-11T02:05:00.000-07:00

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

2011-07-19T05:24:00.000-07:00

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

2011-07-10T13:45:00.000-07:00

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

2011-07-03T11:45:00.001-07:00

Cadence Sport Tour

2011-06-30T12:21:00.000-07:00

Blue instead of red

90's MTB Videos

2011-06-20T05:21:00.000-07:00

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

2011-05-21T04:52:00.000-07:00

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

2011-05-05T13:15:00.000-07:00

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

2011-04-05T13:12:00.000-07:00

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?

2011-03-15T03:02:00.000-07:00

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

2011-03-05T14:48:00.000-08:00

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

2011-02-23T14:09:00.000-08:00

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!

2011-02-16T11:43:00.000-08:00

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

2011-01-07T04:22:00.000-08:00

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.

Post illness

2010-12-11T11:47:00.000-08:00

Post Illness

Before I start, always check with your doctor before you resume training after illness.

This is the time of year where at some point most of us will get the flu or a cold, some will have a few days off, but most will a have a week or more off, the mistake most people make, in the past me included, is on day one of feeling better we try to resume training where we left off pre illness, but I’ve found this just leads to problems. I’ve found the safest way is for every week you have off due to illness, you should have equivalent amount of time of preparation to start training, where you ride but for no real training affect, but ease yourself back in some easy short recovery rides for 2 to 3 days, giving your body time to catch up with it’s self and naturally find it’s true level of fitness. After this if you feel ok slowly building the time and intensity up. If you use power you will naturally see the watts increase over your preparation to start training period, so by the end of this period you will see similar numbers to the ones before you were ill, normally at this point you feel like an athlete again and can resume normal training and there is also less chance of you become Ill again.

Bike Fit article

2010-11-23T23:43:00.000-08:00

Here is a blog from BIANCHISTA about one of my bike fits, with a team photo of a rather young looking me!

Snow!!!!

2010-11-23T02:39:00.000-08:00

Snow
Ok the snows coming. For most people the weekend is there only time to get a big ride in, but the snow could put a stop to that, some will go MTBing or get their cross bikes out, but most will end up on the turbo.

Remember if you planned a 3hr road ride, you don’t need to do 3hrs on the turbo, as it’s not like for like, on the road your effort is not continuous, you descend, corner and freewheel etc, also if it was a planned group ride you could spend a lot of time doing nothing.

So the night before check the weather forecast and if the snow is due plan a head, if your bike is not already on the turbo get it on the night before, get your kit ready and bottles filled.

I never tell anyone just to sit on the turbo for 3hrs, I’d sooner they break the session up, it’s far easier on the head.

So with the bike on the turbo, within 10-15min of waking up slip into your kit (which you got ready the night before!) get on the turbo for a pre breakfast 30-60min ride, before getting on have a good glass of water and if you want a black coffee, keep this session nice and easy, no more than Z1-Z2.

Once finished have a normal breakfast.

Then 1.30 to 2hrs after breakfast do second session on the turbo, for this session have a plan, it could be sweatspot session or you just maintain same HR or power but change cadence every five minutes from 80-90rpm to 100-110rpm, what every it is have a plan. Keep this session to around 60min.

For most people these 2 session will be enough, but for those mad enough! If you want more take a 10-15min break, have a snack, fill your bottles or go to the toilet, then climb on again for another 30-60min.

The sessions above can be used for any bad weather days.

Also for the full riders out there, the first 2 sessions are great to stop you wasting a day, there is nothing worse than putting training off by saying I’ll give it an hour and see if the weather clears up, before you know it 3 or 4hours have passed and it’s after lunch and you feel less like going out and at this time of year the temp drops quickly after lunch and it’s going to be dark early!! So get the pre breakfast session or post breakfast session done or both, then check the weather, by then it may have cleared up and you can go out, if it hasn’t at least you’ve done something and you’ve not wasted a day.

Climbers

2010-11-22T07:02:00.000-08:00

Ok, being light doesn't make you a great climber, it just gives you an advantage over most people. Typical climbers (skinny runts!)feel the need to smash it up every hill they hit (i used to be one!) they just can't hold them selfs back, It's one thing doing it in training, but in races climbers tend to forget they can use climbs to recover on, being 60kgs wet through they have a distinct advantage over most people. It would be far better waiting in the wheels on the climbs and saving it for one or two big attacks, rather than spread your effort over all the climbs then have nothing left for when it matters. Also remember you need a big engine for the flat as well, because it won't matter how light you are, if you hit the bottom of the climb having ridden way above yourself, you're going to climb like normal people!, so as well as training in the hills make sure you build your power up for the flat, climbers tend to think it's all about training up hill, but they might actually go up hill faster by doing some power work on the flat .

'Calories and speedo and garmin calculations'

2010-11-22T03:50:00.000-08:00

Going back to the last post, here is abit more about nutrition and 'Calories in and Calories out!' from Barry Murray from www.optimumnutrition4sport.com

'Calories and speedo and garmin calculations'

1st, if you burn 4000kcal... it is not a simple case of refueling with 4000kcal. A calorie is not a calorie. Refueling with 4000kcal of malt loaf versus refueling with 4000kcal of oats, nuts, salmon and sweet potato is a whole different story in terms of health and performance benefits

2nd: there is no such thing as really knowing what your energy expenditure is on a daily basis. It varies based on training, general physical activity and just individual genotype. I have never ever worked out a so called "based on your weight, training and physical activity, you burn 3500kcal a day"... that cannot be an accurate precise calculation !! Also what changes this big time is the individual fitness of the person. The fitter you get, the more fuel efficient you get. So a garmin telling you that you have burnt 2500kcal on a 3hr ride does not take into account your physiological fitness, aerobic capacity, fat adaptation etc !!

3rd: Energy In does NOT equal energy out !! This statement actually defies the first law of thermodynamics ! A good way to explain this is TdF riders.. the estimate on paper is that they burn around 7-9000kcal... yet the eat something like 4-5000kcal. So they have a so called energy deficit of 2000kcal !! that would mean that they should be losing over a pound every 2days... so thats around 10 pounds over the 3weeks... yet, their weight usually remains stable !! So its a complete farce... there are energy systems and ways of utilising fuel that we are still not fully aware of yet

Winter to do list (marginal gains!)

2010-11-20T06:38:00.000-08:00

These are the things i would have done more of in the winter, the things i think (know) can make a difference.

Nutrition. I'm sure you all want to get 100% back for the 100% effort you put into your cycling, you don't just want 80% back or 90% back, but 100% back and it's not as someone told me last week just about calories in and calories out, it's much more than that. Have your nutrition analysed even if you think it's healthy, as I've seen many people who think they have a health diet, but it's missing vital nutrients, the timing is way out, I highly recommend http://www.optimumnutrition4sport.com/ for nutrition advice.

Just a point on nutrition and losing weight, i recommend that you don't weigh yourself ever day (I've known people weigh them self's twice a day), but just once a week on the same day, because your weight can fluctuate day to day by up to a kg, because you maybe over/under hydrated or last nights meal was slightly bigger that normal, but people panic if they climb on the scales and see they've added a kg (you haven't added a kg of fat) and then totally change that days nutrition, restricting their nutrients to bring their weight down, but by doing this they maybe not be putting enough in for that's day's training, all you need to do is eat normally for that day and your weight should come back down to normal. Weighing yourself once a week should allow you to see your true weight loss, look at Wiggins, for the 2009 Tour i think he lost 7kgs over 9 months, if my sums are right that is less than 500gs (1/2 lbs) a week, something you are not going to see on a day to day trip to the scales. There is something to be said for checking your weight just before a ride and as soon as you come back, but this is to check your sweat rate, to see if you are under or over hydrating, it's worth doing at different times of year, autumn, winter, spring and summer for lets say a 3 hour ride, as each will give you different sweat rates, so you know how much to drink, but this is not to check your general weight loss.

Dentist. As i said before get a check up now, sort out any problems that could crop up in the middle of the season, which is the last thing you want to happen. Organise a check up now for early in your end of season break, get any problems sorted while in your rest period, so it has less impact on your training when you start back up again.

Blood test. Not the easiest thing to get in the UK if you are healthy! You are really lucky if you have a sports minded GP, but getting a blood test while you're rested and healthy could be really important later on when/if you think you may be ill or run down, as it will give you some good healthy baseline figures to base things on. If you have no luck with your GP try here http://www.csmapc.co.uk/

Testing. If you use a heart rate monitor or power meter this is really important, whether it's a self test or in the the lab, there is no point using one of these unless you know you current level of fitness through a test, if you are not going to test don't bother buying or using one. Also remember you are not training to test, but testing to train, so you're training in your correct zones, not guessing your fitness level and training above your zones and as most people i know will over estimate it and not under estimate it, so get tested!. Good or bad, testing and getting your current level of fitness will help you get the most from your training.

Bike Fit. Get yourself fitted properly, I've seen riders losing up to 10 watts and more with a poor fit, plus it could reduce the chance of injury.

Physio, Osteopath, Masseur. Use these not just for recovery and injury but to have a physical assessment to check everything is in balance and good working order.

NLP and Sports Psychology. www.inside-performance.com/ make sure the glass is always half full, always think you can. Here's some at work during the Tour. Useful links www.rightlines-uk.co.uk/ and www.sun1400.com/

Shoes

2010-11-19T05:22:00.000-08:00

This is the time of year when you may be looking for new shoes for next year. I know what riders are like, they buy cycling shoes because their favorite rider uses them or the shoes are shiny! The shoe needs to fit and be comfortable, every ones feet are different and they are not going to fit in every shoes.

Shoes have been the bain of my life, there is not much volume to my feet and as such i haven't been able tighten my shoes up any more, laces come right up, straps come right over and flap in the wind and buckles just close up. I found the best thing for me is to use an extra insole (even 2 thinner ones)under my normal footbed, I've got a selection of extra insoles that are fairly flat to put underneath my footbed, this has made a big differnece to how my shoes feel and fit. If you have the same problem, good walking shops sell something called a volume reduces, a firm insole that will go under your own insole. I think Greg Lemond used to butcher his shoes, cutting them away and adding extra straps to get them to fit how he wanted.

Get fitted properly, don't just buy over the Internet because they are a good price, try a few pairs on, not just the ones that look the best (shiny)!!

If you use footbeds or orthotics, take them with you and if you have the same problem as me take some volume reducers/insoles.

Take your own cycling socks with you, don't turn up in your walking socks!

Get fitted at the end of the day when you've been on your feet a bit and not first thing in the morning when they are cold, remember your feet will expand in warmer weather while cycling. This is really important for shoes that you heat up and then mould to your feet, such as Bont or Shimano, get them moulded to cold feet and there will be less room for your feet to expand when it gets hot.

Some shoes come in width fittings, so if you have wide feet search these out.

Just think how many hours and miles you're going to do in your shoes, your shoes need to fit and not just look shiny ;o)

Cleat setup

2010-11-18T08:22:00.000-08:00

Someone ask me about basic cleat setup, i presume he meant fore and aft position and angle of cleat, I'll go over these basics but if needed there is alot more that can be done with the shoe/foot using wedges, shims and footbeds, remember the pedal and shoe are the contact point where your transfer your power through, getting this right could increase your power (together with with the rest of your bike position) and reduce the chance of injury. Beware setting your cleats up wrong, as it may cause injury. If unsure, seek someone out to help and the adjustments below are done at your own risk, so be sure you know what you are doing.

Fore and aft. I find most people will stand on the floor in their cycling shoes and mark the ball of the foot (1st metatarsal)on the shoe, but who pedals with the foot at that angle, with the heel lower than the ball of the foot? the best way is put your bike on the turbo and pedal for a little while, then slow down over a couple of revolutions and with cranks horizontal and without dropping you heel get someone to mark where the ball of the foot and also mark where the pedal spindle is. Normally i aim for the ball of the foot (1st metatarsal) to be between 5-10mm in front of the pedal spindle, but this depend on shoe size, this is normally halfway between the 1st and 5th metatarsal. To find the distance between your 1st and 5th metatarsal, in bare feet draw round your foot, mark the 1st and 5th metatarsal, then draw 2 lines through these across the the foot, normally the distance between the 2 will be about 1.5 to 2.5cm.

Cleat angle. Before starting this mark a round the cleat, i use an eraser pen. With most people using floated cleats, my method is to find a neutral position so you have float both ways and not all the float one way and non the other. With the bike still on the turbo pedal for a little while, then slow down over a couple of revs and without dropping your heal stop on one side at the bottom of the stroke, then gently turn the heal in to see if you have any float, then pedal again doing the same as above but this time when you stop at the bottom gently turn the heel out, repeat the above a few times making sure you relax the foot each time you start pedaling. If you feel you have no float one side or more one side than the other, take your shoe off and adjust cleat to allow the shoe to have more float. Once adjusted climb back on the bike and see how it feels, you may have to go through the above a few times before you find the right position. Remember a little adjustment at the cleat is bigger at the heel. If you are using Speedplay you can go through the above, but when you stop at the bottom at the stroke don't move your foot, hold it in position and get someone else to screw out some or all of the float, that someone will have to get on there hands and knees for this, taking the screws in or out one at at a time.

These are the basics!! It's easier doing it than writing about it! As i said at the start, there are adjustment you can make using wedges, shims and footbeds, but you are best seeing someone about this.

As with previous post do all this during a rest week.

Training Camp nutrition (hotel buffet)

2010-11-17T09:20:00.000-08:00

As it won't be long before we come up to the training camp season, beware the training camp buffet, how many times have i seen or heard that riders have come home from a training camp having put weight on even though they have been doing 4hrs+ per day! What do expect after consuming 3 full plates of main course evening meal and 4 ice creams for desert! I've seen it year on year, just because it's there doesn't mean you have to eat it, would you have the same quantity at home..no! I know most will be on bed breakfast and evening meal at their hotel, but thinking that I'll wait till the evening to stock up and recover from my daily ride is a mistake for one, in fact you'll probably have missed your window for full recovery from that ride, as the most important time to try and fully recover is within 2hrs of that ride. So nip to the local supermarket and buy some post ride food, doing this may/should stop you over eating later in the evening because you've starved yourself by waiting around for your evening meal.

New pedals, cleats and shoes

2010-11-17T06:32:00.000-08:00

If you are planning to have new pedals and/or shoes for next year get them set up as soon as poss and save yourself problems just before next season. This is a problem the pros will get when changing teams and sponsors.

Don't setup your new shoes/cleats/pedals the day before a big ride or a training camp, if they are not set up correctly on your first ride you might not feel it, but the next day you may pay for it. Always set your shoes up during a rec week, this will allow you to make adjustments without interrupting your training and there will be less chance of getting injured.

Also remember to make saddle height adjustments according to the different stack height of pedals and shoes.

The pros out there should always set there second pair of shoes up as well and be happy with them (don't keep them in the box hoping you can sell them at the end of the year!!!), you never know when you might need them, the last thing you want is a problem the day before the biggest race of the year with your only pair of shoes and have to set up a new pair of shoes. Also have your second pair in the team car when racing, what happens if you have the race lead and your cleat snaps? and most of pros have learnt to travel with there shoes in there hand luggage just incase there suitcase gets lost.

Engine

2010-11-16T10:16:00.000-08:00

If you like racing to the max of your engine you maybe better riding TT's, as road racing is about conserving as much of that engine possible till it matters, to win! By this i don't mean you sit at the back and watch the race go up the road, as you have to be in the race to win it, but when you are in the race you learn to ride at 80% of your engine, saving that extra 20% to win the race. Some guy's with a big engine just feel the need to ride to 100% of their engine, guy's with a smaller engine learn to conserve that engine, but don't get me wrong we all need a big engine but it's how we use that engine that matters. There have been riders out there with a world beating engine, but get them in a race they don't know how to use it and waste it.

Endurance

2010-11-16T10:12:00.000-08:00

What is endurance? How are you going to improve it? Somethings to think about...

1. Ride more. But what type of ride is it? When you say your going out for some endurance base miles at the weekend, are you? Unless you have a group of riders with the same objective and same level of fitness, your group ride could be far ...from an endurance ride. You could have such a range of fitness levels that 1 or 2 riders maybe doing what you would call a Z1-Z2 endurance base ride, but the rest could be having a threshold/interval session. One persons Z1-Z2 could be anothers threshold. Unless it's a conrolled ride within your Z1-Z2 range, it's not really going to be base miles.

2. Improve your threshold. Together with some proper base miles, this should improve your endurance.

‎3. Learn to to burn fuel more efficently. Is this improved by riding more or having correct nutrition or both? Are you a carb or fat burning machine, which of these is going to give you more endurance, which does your body rely on?

4. Ride your bike more efficently. Are you getting the most out of your bike, ie bike position? Are you getting 100% out of the effort you put in?

Improving your endurance is not just about one of the above, but a good mix of all of them.

There are alot of questions here, but they're to make you think about how you can improve your endurance.

There is alot more to improving your endurance than just getting the miles in!

Rest and Recovery

2010-11-16T10:11:00.000-08:00

Plan your rest and recovery in first, then put the training in. Plan your days off (yes you can have a day off, even 2!!), your easy days and easy weeks. Don't wait until you're absolutely knackered before taking a rest, doing that could take you alot longer than a normal recovery period to recover from, but most people won't have the will power to take more than the normal rec period off and will resume training too soon, so starting the next training block tired, but the idea is you start each block of training at a higher level than you started the last block. Remember you don't get fitter by training harder but by RECOVERING harder, without REST and RECOVERY you won't ADAPT to your training.

Turbo

2010-11-16T10:09:00.000-08:00

Turbo time looks like it's here! NEVER climb on the turbo without a plan, even if it's an easy session break it down into 3 to 5min blocks. Eg either do one 6-8sec sprint every 3min or change your cadence from 80-90rpm to 100-110rpm every 5min. The session will go alot quicker if you're only thinking a few minutes ahead.
For those planing on longer rides on the turbo, theres no harm in getting off the bike every 40-45min for a 5min break, go to the toliet, fill your bottle or get a snack, imagine what you'd be doing if you were out in a group on the road, there would plenty of freewheeling and decending, where you're doing nothing. If you've planned 2hrs, where is the rule that says you have to sit solidly on the turbo for 2hrs. It's all about playing mind games with yourself!

Dentist

2010-11-16T10:08:00.000-08:00

If you haven't been for your winter dental check up, get booked in now, don't wait for something to happen, the last thing you want is problems in the middle of the season at an importnat time.

Winter bike

2010-11-16T10:06:00.000-08:00

If you're going to be training for the next 3-4 months on your winter bike, try and make all the contact points the same as your race bike, same pedals, length of crank, style of saddle and style of bars, why do the biggest part of your training on something different, then have to adapt to your race bike come Feb/Mar

2010-11-16T10:02:00.000-08:00

Why do we call it over training, when it really should be called under recovery

2010-05-09T06:55:00.000-07:00

The best sports nutrition advice http://www.optimumnutrition4sport.com/

Happy Bike Fit http://www.tinyurls.co.uk/Q17119

Another happy Bike Fit http://www.amateuretape.com/?p=460

More Bike Fit comments http://www.tinyurls.co.uk/N17227

SIDAS footbeds from Cadence Sport http://www.conform-able.com/products.php?sLang=EN&iIdAct=4&iIdGamme=3&sRef=CSECU