Monday, 24 May 2010

Katie (Katie Gormley, Sportsister The Women’s Sports Magazine ~ has been attending Pedal Studio classes.

Ladies if you want inspiration read her Blog !!

Visit Sportsister , it is a great site !

Katie’s Uphill Battle – Getting Started

Spending extensive amounts of time in a darkened room listening to bad music while being shouted at by some aggressive protein addict as I furiously peddle nowhere is not something that has ever appealed to me.
Spinning always seemed utterly ridiculous but I was assured by my most competent cycling acquaintance that if I want to get in shape for the Etape the best way was going to be to combine long weekend rides with spin sessions during the week. The dark mornings and nights of winter mean getting out on the bike during the week isn’t really an option. I don’t have a turbo trainer and nor do I want one (it’s just taking it a little bit too far for me) so I set about researching spin classes.
After loads of searching I found the perfect spot – The Pedal Studio is cycle specific so no crazy push-ups half way through your training session. Other benefits are that there is no joining fee so you simply pay for the sessions you complete. The other options I found were as part of a gym so this either meant large joining fees and monthly subscriptions or strange combination classes that although good for general fitness aren’t quite what I need.
My friend Chris is training for an Ironman this year, she is super fit already and makes my measly efforts to complete the Etape Caledonia look like a walk in the park. In spin though you take your own pace so she was keen to come along with me. She lives in East London too so we can make the rather epic journey to Putney in South London and back together.
I did a couple of classes as a test run and am now utterly converted. Spinning is great! How could I have been so wrong for so long. A couple of training sessions down there every week is going to form a considerable part of my mid-week training. I haven’t totally locked in on my actual training schedule yet, its all a bit fluid right now but with 14 weeks still to go I’ve got time. Note to self though – must do this soon.

Katie’s Uphill Battle – Week 1


Monday 8th FebruarySpin – Aerobic Intervals

As I’ve said before, I was initially a spinning sceptic but am now converted!
One of the great things about the Pedal Studio is that there isn’t any maniac shouting nor any hardcore techno-rave music. Its a really friendly little studio with a great vibe, there is also lots of helpful advice available if you want it. Everyone is encouraged to take their own pace. Your objective effort levels and training zones are explained to you at the beginning of each session as well as the reasons why you are working in this way. Over the course of the session you can then follow your own individual levels as every bodies heart rate and effort levels are displayed on a large screen at the front of the class. I have never worked with a heart rate monitor before and am loving the geek element of it. What I am not loving is how long my recovery is, my unfitness twinkling away in bright colours for all to see. This can only get better and I have convinced myself that my fellow spinners are far too busy minding their own efforts to give a thought to mine.

Immediately after your session you receive via email a summary of your performance. You can see my print out from last night here.

Spinning – back in the saddle
Ah, its good to be back! An endurance session with Richard and it feels like I’ve never been away!
32 minutes of climb which was perfect as my return to exercise. Strangely, or not, I actually felt better than I have in ages and ages – my heart rate was a bit higher than normal but I think that’s the medication and I’ll check this with my doctor next week.
Warm up – 3 minutesHill Climb increasing resistance as we go – 39 minutesCool down – 3 minutes
I have also asked Andrew from the pedal studio to look at my new training schedule which I’ve devised to accommodate for my time out and illness.

Friday 12th March

Andrew has given me feedback and my new programme looks like this: Programme 2 – post illness. I’ve incorporated more hills and am potentially cutting down on my commute. I’ll have to get a good book and succumb to the minimal delights of the Number 38 bus a little more regularly. Sometimes you have to make sacrifices to achieve your goals! Now where is my Oyster card?

Easter bank holiday today and what better way to celebrate it than with a 1 ½ hour special at the spin studio! The weather was predicted to be awful, as it the British bank holiday tradition, so the studio have created a longer class to simulate a sort of Pedal Studio Mini-Sportive. Chris and I cycled down to the studio which was about 10 miles, a nice warm-up.

Friday, 7 May 2010

What is spinning?

Spinning or its formal name, Indoor Cycling, was started by Johnny G, a South African, living in America training for the Trans America cycle race across America in the early 1980’s. With insufficient free time to get out and ride the long training rides required for such a race, he rigged up the first indoor cycling bike in his garage which he finally called the 'Johnny G Spinner'. Spinning was born and remains an excellent low impact ~ non load bearing (meaning that as most of your weight is resting on the bike seat) form of exercise that does not destroy joints and tendons.

It takes place on stationery bikes in a group class, lead by an instructor and these classes typically last 45 minutes to an hour. For those doing ‘official’ Spinning these instructors are Spinning Qualified and the bikes used are Johnny G Spinners. To the naked eye this may not mean much but the bikes are top quality. The feel of a weighty Johnny G Spinner is worth its weight in gold. The extensive on going professional training that the Spinning instructors must adhere to is critical to ensure you receive the very best in instruction on the bike.

Spinning accommodates all levels of riders in any class from New Rides to Experienced Riders, the class will deliver the ride you want and the instructor is their to facilitate and train you on your ride. Unlike other Indoor cycling classes like RPM, Spinning allows the Instructors to add their flavour of music and personal touch to each class. Some choose mountain climbs; others core strength and sprinting where others may focus on technique. The trick is to work out which are the instructors you would like to follow and book into their classes.

Each Spinning Studio also offers its unique flavour and the pedigree of the Gym is usually expressed by the level of input these Gyms and Studios apply to hiring their Indoor Cycling instructors. The quality of the instructor will have a significant influence on your Spinning experience. Many people visualise Spinning to be lead by instructors yelling at riders to ‘push harder’ with thumping music and lights flashing in the back ground. Sadly some are and they get it wrong.

Pedal Studio incorporates the Suunto Team Heart rate system which beams your Heart Rate to you at all times and allows the instructor to see this to. Heart rate training is the key to training at the correct intensity level - low intensity levels (55% - 60 % of your Max Heart rate ) will deliver the much sought after Fat Burn. It is important after time to incorporate some high intensity training to really rip the weight off. If your Studio is not prepared to invest in a Heart System for you to use, are they really delivering the training you need? Pedal Studio's system delivers post training reports to your email address noting: training zones, time spent in each and calories burnt. The Heart Rate training is offered free!

You will not find Spinning instructors yelling at Riders at Pedal Studio, instead you will experience an intensity controlled training session governed by your Heart Rate zones.

Benefits of spinning?

Firstly Spinning is something EVERYONE can do. Everyone can sit on a bike seat and pedal - even that delivers health benefits.

Importantly, no matter your weight, Spinning will not result in injuries common to those that people get to tendons, knees and muscles when they decide to start jogging on the whim or after New Years resolutions are made. Spinning is non-load bearing and can accommodate every level of rider in any class. (If you have a back problem – let the instructor know and they will raise your handle bars)

Spinning is unquestionably the most fun, easiest way to burn 400~600 calories in a 45 minute class. The music bounces you along and the instructors keep you focused.
(For those of you who think the seat is terrible, ask for the gel seat, any good studio will have one for you to toughen up on)

Linked into a heart rate system to monitor your training, you will initially notice your respiratory system getting stronger before any weight loss or muscle toning. Spinning will devour calories and used in conjunction with a healthy eating lifestyle you are guaranteed to loose weight, firm up and strengthen your muscles.

Spinning requires strong core muscles in your torso as the standing up and jumps performed require core strength. Spinning thus delivers an intense core strength work out

Spinning is fun and social and you are guaranteed to meet new friends. At Pedal Studio we had a fun Summer Thames Boat Cruise and the winter bowling is coming up.

Triathletes and Cyclist use Spinning, especially in winter months, to maintain their endurance and leg strength.

At Pedal Studio we try to encourage people to take part in races which helps with goal setting and motivation.

How do I start spinning? / Where can I find classes in London?

The official Spinning web site holds a list of all Spinning Studios in the UK. You can search this data base for Spinning Studios.

One word of advice, large gyms advertise Spinning and for the most part they do use Spinning qualified instructors. That said I have seen many that do not use the correct bikes but cheaper versions of the Johnny G Spinner or they mix in other indoor cycling instructors with their Spinning Qualified instructors and the public are none the wiser. Mix your classes around and you will soon work out who are the 'real' instructors who have a passion for cycling. Ask your instructor if they are Spinning Qualified and if the bike does not say ‘Johnny G’ – then you are not Spinning.

Pedal Studio uses 4 Master Spinning instructors and Instructors who live and breath cycling and Spinning. They all compete in cycling and are well educated in Health and Heart Rate Training. The instructors are the key to professional training so chose your club wisely.

To start at Pedal Studio, all you need to do is go to the web site - , register as a new rider, book a class and then turn up. The Pedal Studio is Pay as You go – there are no contracts. The Spinning Qualified instructor will meet you at the class and show you how to set your bike up and will instruct you in riding and spinning techniques. All new riders get a deal of £10 for 7 consecutive days to do as much Spinning as they want. This allows them to try out all the instructors and be sure the Pedal Studio is going to deliver their training needs.

What clothing should I wear?

Most people wear trainers, a comfy T-shirt and shorts. They bring a water bottle (usually 2) and a sweat towel with them. If you can afford £35 on cycling shoes, get some mountain bike styled shoes with SPD cleats (ask your local bike shop they will know what SPD are) and these will help deliver the ride. The cycling motion is not just one of pedalling and putting down force on the pedals with your legs, but the pull up of the pedal is also key. All these techniques will be taught to you by your Spinning Qualified instructor.

Further information?

You are welcome to contact Andrew Clayton, owner of Pedal Studio on 07769692235 or by email -

You can also visit the Official spinning web site at :

Just Pregnant?

If you like us, we were lost and not sure where to turn. Our family is in South Africa and sure we have friends but they do get busy.

As with any exceptional business, word of mouth is the most powerful tool to reward good service and so I wanted to share BabyList with you. What a unique service.

Anita was just fantastic, we spent a full 3 hrs with her and her unquestionable expertise in what is really required vs. what is not was invaluable for our new arrival was amazing. Anita took so much care and effort to get out of us things we never knew were important to us about our soon to be baby girl and then help us select what we needed.

An extra light pram was nailed down to two choices out of so many available prams, it was all so easy. You got to hold, feel, see, pick up, put on and test everything. This is not a catalogue service or your average shop that is usually understaffed by nice people but people who do not own the business.

Forget running around and looking for great deals here and there as you chew up weekends trying to work out what is needed and potentially over buying.

Buy the right stuff, priced right and the right quality in a one off comfy ‘shop’ where coffee and biscuits are part of the visit. Now that is real service and it is no wonder I am writing this out on a Spinning blog.

If ever I could highly recommend a service, Baby List is definitely up there and if you pregnant and expecting, you really would be crazy not to look Anita up and book in.



With just over a month to go until the Tour of Wessex, the first event in the Pendragon Sportive series, we hope the following information will be of interest to you.

There are 274 places left for the Tour of Wessex 2010, entry will close on the 15th May. There will be no waiting list this year so please enter by this date if you wish to participate.

We are making a limited offer to 1000 individuals to sponsor a professional Cycle team team for just £35, in return you will receive the following:
A numbered Certificate of Sponsorship.
A premium designer 'T' shirt that features a Celtic 'Angel' wing design on the back, identifying you as team Angel (men's and women's shape available).

A weekly news letter bringing you the latest news about your team.

Discounted rate for official team merchandise and products including Colnago bikes and Le Col clothing purchased through our retail partner Bike Chain Ricci.

Opportunity to join the team at training weekends and camps.

Opportunity to join the team as a VIP at races including the Halford's Tour Series and British Cycling's Premier Calendar series.

Priority start with National Escort outriders at all Pendragon organised Cyclosportives.
If you would like more information please email us If you would like to become a sponsor of the team or enter a sportive please register your interest here.

Best wishes from
Tel: +44 (0)117 2303037

Ever thought of getting a CARDIO work out?

· With childcare offered (at Eddie Catz)
· It is a 1 hr Spinning session for Preggie Moms & New Moms
· Classes are mid morning but these are NOT Spinning classes as you may think!
· Classes costs £5 and the childcare £7 (for 2 hrs!!!) - £12 for 2 hrs!
· You can shower and grab a coffee after the session

If you want to know more…

Tel Janine on 07769692235


To prepare for these classes, Andrew is running a FREE Sunday 7-8pm evening class at Pedal Studio for the next 3 weeks. (Sun 9th,16&23rd)

All Moms & Moms-To-be are welcome!

Pedal Studio is across the road, next to the Body Shop.

Pedal Studios ~ Master Instructor ~ Mark Tickner ….. kicks some ass

BLOC Steyning Triathlon reported ‘ Fastest results of the weekend were from the BLOC Steyning Triathlon. If ever it were needed, the men's race was a lesson in 'triathletes don't grow old, they just get faster', as the top three men are all in the 'vet' ranks, and we know that Mark and Peter in particular have been racing hard and fast for the best part of 20 years. Consistency counts!

CONGRATS MARK from everyone at the Pedal Studio.

Mark Tickner (Amphibians 2) 1:38:38 (1st overall and new course record!)
Claire Hitchings (7Oaks Tri Club) 1:54:37

Peter Younghusband (Tri-UK Gatorade) 1:39:51
Moyra Amess (Steyning AC) 1:58:01

Phil Gall (SLH Tri Club) 1:41:16
Wendy Martin (Born 2 Tri) 1:58:39

What do our riders say about Pedal Studio ?

Hi there ,

I joined Pedal Studio today and attended my first class it was brilliant.

Jody Buttenshaw


Hi Andrew
Thanks for e-mailing. Yes, I really enjoyed my first class - enjoyed it so much that I went again on Saturday morning!
It's a good workout and more fun than going to the gym! So handy having something like this in Putney.


First off, loving the class and the easy pay as you ride system. The instructors are great, I think Carmen is particularly good. Her energetic classes suit my goals.
Fred Witting


Thanks Andrew,
I've was a member of Virgin Active gym for about three years but recently gave it up because it was just getting too expensive so am looking forward to giving your studio a go on Thursday - especially since you offer the Suunto equipment, this is just what I'm after!
Thanks for making it all so easy,


Hi Andrew,
What an improvement! first time in new a/c comfort, sweat production reduced by 75% & no familiar feeling of fainting on bike but so cool it must have got to my brain as I walked off wearing your Sunnto HRM no 20.


Hi there
I joined today and attended my first class it was brilliant. I would like to attend another class if possible on Wednesday the 8-9 pm class. I have registered for it online is that all I need to do? Thank you....

Btw Carmen almost killed me on Tuesday! Back for more on Friday! Haha!


Hi Andrew

I was there on Tuesday and it is much better, those extra posters definitely have made a difference.

One other little things, if we can have a few more hooks in the shower area for towels at some point that would be great - I think there is only one for the back left one.

(Note from Andrew, all done now)


Hi Andrew
I just read your newsletter – I would love a Pedal Studio cycling club and outrides (road) as I am training for a sportive next May and need to learn to ride in a bunch. Not quite ready to join the Dynamos!


Just looked at my print out high calories but no overreaching! Really enjoyed the class - HARD! Noticed those VMO's of yours being fired up on the standing climbs - scary, see why you are king of the mountains!
Nathan is definitely helping me with a lot of technical issues on the bike. Pushing up to 35-8kph on the flats Monday (enjoy giving Nathan a run for his money) and getting some real 40 plus speed into the straight downhills, now I just gotta learn to do the curves descending fast, I have to get my hands off the bloody brakes!
( Andrew notes – How could I not put that feedback in ? Thanks Dave, and folks don’t forget to check out the good work Nathan is doing - Pedal Studio Out rides with Horizons)


Forgot to email you feedback after my first ride. Have to say, after having done two spinning classes at the leisure centre and absolutely hated it I wasn’t expecting to like the class. The other one had been in the pitch dark with very shouty man and hideous music. I was very surprised when I actually enjoyed the class with Richard a couple of weeks ago! He was really nice, the music was great (songs I’d heard before, just with a faster beat) and the heart rate system is amazing, really helps you know how hard you are pushing yourself.
Really glad I found you guys!


Hi Andrew,
Thanks for this. I actually think that pedal studio is a very professional and friendly place.

Best wishes,


I'm really enjoying spinning and Lisa's classes in particular. Can hardly believe the studio has been going nearly a year. You guys do a great job in running it, thanks!



Hi there Andrew,

I've been telling my Girlfriend how great the Studio is and she's keen to find out what she's missing. I think the studio's fab by the way although I reckon another 'Lisa style' longer ride would be good.

Oh, and I managed to get into the Etape - so I reckon I'll be doing plenty of double sessions soon.

Kind regards



Hi Andrew
I had a great time spinning for the first time in 6 or 7 yrs... I took it pretty slowly
I've signed up for this Sat with Lisa for a road session - taking up the offer- £10 for 7 days :)
looking forward to Saturday's session


I have just done my second session – an endurance session which I found very different from spinning classes that I have done in the past. Trying to control the heart rate instead of just going for it was very different !! I find the white percentage figures on the screen very difficult to read especially in the green and yellow zone. Can they be in black or is that not possible?
I have really enjoyed the two classes that I have done and will definitely be continuing after this week.


Otherwise, my first class on the 10/02/10 rocked and I'll definitely be back! I was so impressed with the equipment and the standard of instructor! I cant tell you how many gym spinning classes I have been to and have been horribly disappointed in the classes they have given!! So well done to you guys, see you soon!!

By the way I love the studio-the approach to exercise and fitness is so refreshing. Thankyou.
Many thanks.


The heart rate techno really adds the quality and the fun/ interest of the spinning - I am addicted already
I am LOVING the pedal studio though - the two classes i've been to have been SO enjoyable I can't tell you.
I love the fact that i'm learning so much about training and recovery as well as getting a really good work out - my friend Chris and I travel from E9 and E8 to come to your studio but I think its definitely worth it. Keep up the good work! (I will do the same and with any luck the spinning will help me to conquer the caledonia etape with ease in May!)
best wishes,


Hi Andrew,
Just a quick response to this email - I've been to a couple of other spinning classes and the Pedal Studio is by far the best. It feels like real training by people who actually know what they're talking about in terms of fitness and physical performance. The heart rate monitors are great and enhance my understanding of the different levels of training we are trying to attain during the classes.
Best wishes,

hi andrew

just came back from 8.30 class with Lisa - really great to have a later time slot in the week for those of us who sometimes get stuck at work/don't live so close to the studio. please keep this time slot! :)
best Tom
Your instructors are fabulous and how they manage to be so very upbeat at that time of the morning I just don't know.
Kindest regards
I was at your class yesterday at 6pm.
I thought the class was great as usual and I also though some of the tunes you played were great, could by any chance let me know the names and artists of the tracks you played? Thanks in advance and keep up the good work.

I adored my first class today, it was brilliant, and I would love to book into some more.


Hi Andrew
Thanks for the newsletter. I love the Pedal Studio, and have noticed it is SUPER busy since xmas! You mention suggestions for other class times are welcome, I would definately be interested more lunch time sessions (1pm) or (5.30pm) sessions.
Also, the pilates sounds great, would be good to hear more about it later on when you have set plans for it.
To be honest, the size of the studio makes it really appealing too.


Hi Andrew,
I wanted you to know that I loved the classes I took last week. I really enjoyed them.


Hi Andrea,
No worries. By the way, had the best endurance class ever today with Marne. Really good.


The 'Spinning Man' ~Rick from Brighton Boot Camp ( paid us a visit from Brighton.
Andrew, it was a pleasure to be lead through such a sound ride, I may have to make it a regular occurrence :-)

Thank you


You sent me loads of training info a while back which I am following and things are going great. I am keen to do a long distance swim, but have no idea where to get advice and a training schedule for this.
Folks we definitely are the right place for swimming, running and cycling - Pro Vo2 offers all this training to Pedal Studio riders, drop me a mail if you want coaching. Andrew (

Hi Andrew,

I went to a few of your spin classes last week and I loved it!
Kind regards,



Thanks so much Andrew,
You make it so easy...
It's booked and I'm looking forward to the ride...
I've even persuaded a friend to come and join me too.
Di :-)


I also wanted to say that the Sunday 1.5 hour spin was excellent. I have had a few classes with Oscar now, and I find him to be an excellent instructor.


The Pedal Stroke

Daniele attends classes at Pedal Studio and seems to have found some conflicting views on coaching when it comes to the much spoken about Pedal Stroke.


Mark, I've attended one of your classes last week and you mentioned that on the pedal stroke we should only focus on pushing down rather than also pulling up. This contradicts what another instructor (Richard) at the Pedal Studio has advised, he was talking about a full circle pedal stroke.

Have I missed something or is there 2 school of thoughts out there?


Pedal Studio’s Master Spinning Instructor and Master Coach – TrainingBibleUK explains.

It’s not a case of we are contradicting each other it’s a case of different coaches following different ideas. Neither of us are wrong, there will always be different trains of thought with regards to pedal stroke and not many coaches agree on the same things.

There have been many studies on pedal stroke and for many years coaches believed that we should focus on a smooth pedal circle which is always a good thing as this builds a good smooth action and utilises the muscle groups efficiently and effectively.

However... on an indoor cycling bike we use a fixed gear bike. If you focus on pulling up you can cause strain in the knee cap and can cause injury to that area. What you want is to focus more so on the down stroke as from the 2oclock position to the 5oclock position you generate the most power.As soon as the 5oclock position is reached the other foot is almost ready to push down again and if you focus too much on the upstroke then you lose the focus on the down stroke which is a far more powerful part of the stroke.

While some well-intentioned but misleading articles may advise novice cyclists to pull up on the pedals in the recovery phase of your pedal stroke (between 7 o'clock and 11 o'clock), in fact elite cyclists draw very little power from pulling up. Only sprinters and racing hill climbers derive power from pulling up on the pedals when they are pedalling at maximal effort. If a rider pulls up too hard on her pedals during a long ride, then she will needlessly fatigue her hamstrings. Instead, focus on pulling your leg up just enough that the opposite leg doesn't have to compensate for the dead weight. Once pushing through the whole pedal stroke is mastered, riding at a higher cadence without bouncing is easier.


This is Mark’s view from what he has studied and there will be many articles disagreeing with this and sticking to the traditional ‘Smooth’ ‘Oval/ rugby ball’ shaped pedal stroke. As Mark notes, ‘if every coach thought the same then every athlete would be the same!’

We definitely do not get riders jumping off Spinning bikes with knee injuries. This is something to read into especially the research into the power measured in a Pedal Stroke. As with all things, there are varying opinions.

Further reading ---

So who would have thought Pedal Stroke would have been discussed in a Spinning class, this is the coaching talk saved for one on one coaching at Tri Clubs that you would not normally have access to. Pedal Studio truly is different and our coaches/instructors are the key to this success.

Wednesday, 5 May 2010

Black Mountains 3 Day Mountain Bike Stage Event

How does three days of testing yourself in the saddle with rocky descents, huge climbs and Welsh forest riding sound? Well it’s going to exceed all expectations, so clear some space in your summer diary for the Black Mountains 3 Day.

Black Mountains 3 Day is a 3 day mountain bike stage endurance event running from 30 July – 1 August 2010. Set in the stunning Brecon Beacons National Park of South Wales, it will be a tough but rewarding ride through unforgiving terrains and tough technical trails.

To reward all your hard work during the day everything else is going to be as comfortable as possible. The Black Mountains 3 Day is a fully serviced event providing hot showers, massages, tailored nutrition and lovely tented villages to rest your exhausted body. There’ll also be mechanics and bike wash facilities on hand so your bike's as well cared for as you.

Brecon Beacons National Park is renowned for its incredible scenery and amazing sense of remoteness and it's popular with walkers and riders. Over the 3 days you'll be experiencing all the best aspects of riding in the National Park, and will be passing through a number of friendly local communities.

So get involved with this incredible experience, whether you are riding alone or with a buddy and whether you are a seasoned stage racer or a first timer. We've also got packages for family and friends to come along and support the riders, so you don't have to suffer alone.

Official registration is now open on a first come first served basis and you can register at .

Be part of a mountain biking event that is bound to become legendary. Visit for more information. Or check out for updated news about routes, suppliers and the website.

General information about the ride

· Day 1 - 101kms, day 2 - 91kms and day 3 - 88kms

· More than 8,000 metres climbing over the three days!

· Very challenging terrain in the dry – if its wet then quadruple the challenge

· Expect to carry your bike up very steep ascents and unbelievably on a descent or two

· Expect a mix of single track, jeep track, fire road, natural tracks and a tiny bit of farm road (this is needed to link sections together)

· All routes will be marked and signed. There will also be .GPX files available a week before the event.

· All routes will be marshalled and there will be full medical support pre, during and post each day's ride

· Feed stations stocking Torq products will be available on each stage

General information about the tented village

· Tents will be supplied and erected by Bearded Man on a shared basis (3 man tents for 2 people) – there is a single supplement available

· Food (breakfasts and dinners) will be supplied by the legendary Drop Off Café. Lunches will be available to buy at the tented village after the day's riding. Lunch will be supplied by the local communities and will include food such as BBQ, sandwiches, cakes etc.

· Optional extras will be available including massages and there will be a bike maintenance team that charge standard rates to fix bikes.

To get the most out of the day 2 route, the tented village will remain in the same place for the second and third evening.

Monday, 3 May 2010

Free Classes - Preggie Moms and New Moms

Preggie Moms and New Moms,

Andrew is running a very light , 'introduction to Spinning Classes' over the next few weeks on Sunday evenings from 7-8pm

So leave your little ones at home with Dad and come along. The idea is to get you up and running for a week day class mid morning. We do offer child care - see the 'Child Care' link on our site.

Here is some interesting reading if you have not already seen what Gill wrote.

See you on Sunday evenings - Pls book in so I know who to expect, these classes will be free.

Pedal Studio baby - James Edmondson
We have some very exciting Pedal Studio news. We have had our first Pedal Studio Baby ! Congratulations to Gill and her husband. Those of you spinning regularly must have noticed Gill and she kindly wrote a lovely article about being pregnant and spinning in our last news letter. I had to chuckle she was even watching her HR during the delivery – good girl - and had a fantastic delivery...this is from Gill.

Hi Andrew,I am pleased to announce the arrival of the first Pedal Studio baby! James Edmondson arrived on Tuesday morning at 11.25am, weighing 7lbs 3oz after 30 hours labour!! I think I did 4 Spinning classes last week with my last one on Sunday. So less than 24 hours after my last Spin class, I started contractions and 48 hours later I was a proud (and tired) Mum. Baby is perfect in every way and I'm recovering pretty rapidly which I am sure is down to my staying fit.Thanks to all at the pedal studio for keeping me sane and fit (by the way, my HR never went higher than 68 throughout ardous labour process much to the amazement of the midwives!!).I look forward to getting back on my bike and into the Studio though I think it will be a good few weeks still before I can tolerate a bike saddle!!!

Spinning with a bump...
As a keen triathlete heading into another cold Winter and dreading the approaching but inevitable turbo training sessions, I was very excited when my friend e-mailed me news of a new spinning studio opening in Putney.

Fantastic – I had always enjoyed Spinning but have an aversion to Gyms as they tend to rip you off and I do most of my training for free in the great Outdoors (running and cycling). However, almost immediately after hearing this news, I found out I was pregnant. That was going to change things a lot!!! I was determined to stay as active as I could throughout my pregnancy but would obviously be cutting my exercise load significantly.

Having done my research on exercise in pregnancy and talking to my GP, I realised that Spinning and Swimming were going to be the 2 things I could keep doing throughout. The great thing about Spinning is that you can adjust your effort to the zone you want to work in while still taking part in the class and enjoying the group atmosphere (not to mention the extra motivation it provides!). All I had to do is keep an eye on my heart rate, make sure I stayed hydrated and not overheat – which is why I always hog the bike nearest the fan (sorry!). Latest recommendations for exercise in pregnancy is to avoid going above Lactate Threshold so basically, as long as I stayed aerobic and felt good, then there was no reason not to continue.

In the first trimester, I found the Pedal Studio fantastic as it was so icy outdoors, I was really reluctant to ride my bike as risk of falling was just too high. I had a quiet word with my instructors to let them know and they were all really fantastic and supportive. I was a pretty frequent attendee then but I have to admit as the weather got better and the days longer in the second trimester, the call of my bike and the outdoors proved too much and I spent some time riding gently in Richmond Park (and sometimes further afield) while I still could.

I managed to keep running until 23 weeks and stopped outdoor cycling at 26 weeks and since then have been at the Pedal Studio 3-4 times a week as and when work schedule allows. As my bump has gotten bigger and bigger, everything has felt like hard work but once I’m on the bike in the studio, I don’t even notice I’m pregnant. Being able to Spin has kept me sane and I plan on keeping going as long as I can fit on the bike (though I will obviously slow down more and more as time goes on).

I would like to say Thanks to Andrew and all the instructors at Pedal Studio for being so friendly, helpful and understanding. (Also Thanks to my fellow Spinners for not laughing as I now have to wear my Husbands training top as nothing else fits!!)It really makes a difference to have such a great facility on our doorstep and with childcare also available, you can be sure I’ll continue to spin once the bump makes his or her way out into the big bad world!!!

Support a Charity Ride this year !

British Heart Foundation East Events off-road rides 2010

Come on Pedal Studio Spinners, help BHF this year !

In true Pedal Studio style, I have scoped out the Mountain Bike Charity rides this year. The British Heart Foundation have some great events lined up. Get out there and support these rides, they are fantastically well organised and you are doing a good thing.

Contacts for each ride are supplied below otherwise drop Natalie Ivemy if you want to know more .

Isle of Wight Off-Road Bike Ride

When: Sat 19 June 2010
What: Brand new for 2010 - exciting off-road ride with a choice of 50, 75 or 100 km around the Isle of Wight
Start time: 8am
Cost: 100 mile - £35 per person + minimum £50 sponsorship
75 mile - £30 per person + minimum £50 sponsorship
50 mile - £25 per person + minimum £50 sponsorship
Phone: 0808 100 2109

South Downs Way Randonnée Bike Ride 1 + 2

When: Sat 26 June 2010 + Sat 31 July 2010
What: Demanding 35, 65 and 100 mile off-road bike ride, includes a total vertical climb of 10,000 ft
Start time: 6am, 7am, 12pm
Cost: 100 miles £35 + minimum £50 sponsorship
65 miles £30 + minimum £50 sponsorship
35 miles £25 + minimum £50 sponsorship
Phone: 0808 100 2109
Postcode: BN1 8YT

London 2 Paris Off-Road Bike Ride - How AMAZING is this one !

When: Sat 3 July – Tue 6 July 2010
What: Brand new for 2010! The first ever off-road charity ride from London to Paris.

Three days of off-road riding, going through London down to Newhaven, ferry trip to Dieppe, cycling through Rouen on your way to Paris.

Start time: 8am
Cost: £100 + minimum £250 sponsorship
Phone: 0808 100 2109

Ridgeway Randonnée Bike Ride

When: Sat 14 August 2010
What: Brand new for 2010 - choice of 37, 53 or 80 miles of linear off-road riding along much of the historic Ridgeway route
Start time: 6am 80 miles, 7am 37 + 53 miles
Cost: 80 miles £35 + minimum £50 sponsorship
53 miles £30 + minimum £50 sponsorship
37 miles £25 + minimum £50 sponsorship
Phone: 0808 100 2109
Postcode: RG8 0RA

‘Insomnia’ Bedgebury Night Ride

When: Sat 18 September 2010
What: Exciting 12 hour off-road bike ride through the night, around an 8 mile circuit, solo or team event. Total Insomnia!!
Start time: 8pm-8am
Cost: £25 + £50 minimum sponsorship
Phone: 0808 100 2109
Postcode: TN17 2SL

London to South Coast Bike Ride

When: Sat 25 September 2010
What: A fabulous off-road ride from London to Brighton
Start time: 8am
Cost: £20
Phone: 0808 100 2109
Postcode: SW15 5PU