Therapy, consultation, fitness testing room

Cadence Sport is looking to set up a consultation, therapy, fitness testing room within the Cadence Sport shop to enhance what we are already doing and we are currently looking for possible interested parties, working on a freelance basis, coaches, therapists etc who would be interested in making use of the room. It is in the the early stages yet, but if any interested parties who would like to express interest could send Adrian a letter of interest and a CV we will get back to them as soon as we have more information. Send to cadencesportbikefit@gmail.com

Remote Bike Fit Analysis

Remote bike position analysis £40.00


This is not an online bike fit, a bike fit is still far better getting done 1 to 1 with an experienced fitter, but this is an online video analysis of what I think maybe right or wrong with your position and bike set up. I will give advice on how far out you may be (or how spot on you are!), any equipment changes and set up that may help.


People will be required to take short video clips of them riding a turbo, with side, front and rear views, also of the bike without the rider on it, using either an iPad, iPhone, iTouch or similar. You can use this free app to record and upload clips www.ubersense.com
Instructions are below and Email video cadencesportbikefit@gmail.com .


Instructions.


1. Bike should be set up on a turbo in a well lit area.


2. You need to be wearing lycra shorts and a close fitting top, NO baggy tops, tights, ¾ leggings or track mitts and if possible short socks so I can see your ankles, if not no socks would be preferred.


3. I need one short clip, 10 to 15 sec of your bike from the side without you on it.


4. Take each video clip from 3 metre distance, from the side I need to be able to see just in front of the handlebars and just behind the saddle.


5. Before taking each video clip, ride for a couple of minutes to settle into your normal riding position.


6. Ride at about 80 to 90 rpm.


7. I need side on clips from both sides.


8. Each side on clip take a 1min video clip, within each minute ride 15sec on the hoods, 15sec on the drops, 15sec on the hoods and then 15sec on the tops.


9. Front and rear views doing the same as above.


10. Send video clips to cadencesportbikefit@gmail.com


Please allow 7 to 10 days for analysis and feedback. Payment is due when analysis is done and ready to send out.

Pedalling, toes, heals or ball of your feet

if you are trying to learn to pedal in circles focus on the ball of your feet, the metatarsals, the contact point with the pedals, not your toes or your heel. if you focus on either of those you will either point your toes too much and end up clawing back with your toes and this may cause cramp in your feet, sometimes clawing is due to having the saddle too high because as you have to lift your heel at the bottom of the stroke to get through the bottom of the stroke this shortens the leg extension. if you push down through the heal too much you could end up loosing power, also this could be due to the saddle being too low, because as you push the heal down you lengthen the leg extension.

One way to focus on the ball of your feet is to set your bike on the turbo and close your eyes (only do this on the turbo!) then picture in your head the ball of your feet and the pedal, the contact point, push them all the way to the bottom, pull (stroke) them through the bottom, pull them up and finally push them through the top, try to forget about your toes and your heals.

The above is my theory and observations on pedalling.

more to come later......

training 12th Jan 2013

TrainingPeaks below

http://www.trainingpeaks.com/av/MYXZ4I44HWOHR6BFDXNS2CWMZU

Felt hard after long day at work, but for each 10 min SS, watts were 231.6, 231.0, 231.3 and 231.0

HR high on last 2 efforts as i was over heating as hadn't drank enough during the day (apart from coffee!) felt deydrated.

That's 30 watts added for same effort since 24th Dec, 3 week block finished, now for an easy week!

http://cadencesport.blogspot.co.uk/2013/01/only-started-training-on-241212-2nd-mid.html

Training 8th Jan 2013

Traingpeaks link below

http://www.trainingpeaks.com/av/AI7XAFEVR756LRTEGCPGLC4AY4



Below is the avg for each 10min sweetspot over the last 2 weeks

    Avg     28/12/12.    29/12/2.   1/1/13.   3/1/13.  5/1/13   7/1/13   8/1/13
1 Watts.     201.3         205.9       212.8     211.5    213.3     217.5   224.4
   HR.                           147.8       150.5     154.2     150.7    151.4   152.0
    RPM.       95.5          98.9          99.4     98.3        97.7,      94.4     94.3

2 Watts.   200.5           203.6       209.4.    212.5     213.3    219.9   224.1
    HR.                          152.9       154.7     157.7    155.8      157.8  158.2
    RPM.     96.6             98.7        99.3        97.7      97.4       93.7     94.2

3 Watts.   198.3           205.9      208.9      211.5.    213.1     219.4  223.8
   HR.                          158.5.      154.3     158.4      158.7    161.2   160.0
   RPM.      96.1.           99.7         99.2      97.5         99         93.8     94.9

4 Watts.   193.0.          207.3      208.4.     212.6    213.5       218.5  223.1
    HR.                          158.8      156.9      159.7     158.2      161.5  162.2
   RPM.      93.1           100.0        99.4        97.6       98.2        93.8    94.9

Training 7th Jan 2013

http://www.trainingpeaks.com/av/75NJJYOPBAHPDM2S2F3R7EUDYU

Gear change on this session, so cadence has come down, HR slightly higher but didn't sleep well, but this session felt easier than the last but 5 watts up on the 5th Jan http://cadencesport.blogspot.co.uk/2013/01/training-5113.html  , legs coming back quickly without pushing

Updated http://cadencesport.blogspot.co.uk/2013/01/only-started-training-on-241212-2nd-mid.html

Training 5/1/13

http://www.trainingpeaks.com/av/32GQE26PUGZNVKPGWV5K3TLNJE