Pedal Studio

Ofsted registered childminder in Wimbledon/Southfields

2011-02-26T03:21:00.001Z

Folks,

A friend of mine, Roslyn, has this fantastic service she is offering - she is brilliant with children and looks after my daughter. Shout if you want to know more or mail her.

:-)
Andrew

My name is Roslyn and I am a Ofsted registered childminder in Wimbledon/Southfields. I work with my husband Riaan, who is also Ofsted registered. We work from a lovely home with fantastic facilities for the kids. As parents, we know how important it is to find a good carer who can provide a clean, safe and happy environment for your child to blossom in.

We have two boys of our own (1 & 3) and have plenty of hands on experience raising children in a stimulating yet fun environment.

We offer a premium service for the kids who will learn and develop each day through exciting play, art, reading, cooking, singing, dancing & outdoor activities.

We are non-smokers and do not have any pets.

We provide home cooked meals and can prepare gluten, wheat, lactose & egg free meals.

We currently have availability for a baby 6-12 months and a child 1-3 years

Please visit my website www.blossomkids.co.uk for more information

Feel free to contact me should you wish to visit us.

Kind Regards
Roslyn
roslyn@blossomkids.co.uk

Weight Loss with Spinning @Pedal Studio

2011-02-26T03:11:00.003Z

I am guessing you are wanting to shed some weight and am thinking 20kgs would be awesome hey?

Right, first up is to understand that the key thing is the respiratory system for now. You won't see weight drop off but you will feel the improvements and your heart will definitely experience it to. It is thus key to be linked up to a HR monitor so you can see these benefits. When we see something, when something is specific, measurable, accurate, reliable and relevant to our health, that is when we can set goals BUT achievable goals! i.e. a goal to shed 20kgs is not really a great one although very doable, it is just too much to kick off with.

So yes - Use heart rate. It is very accurate but what is subjective is the max heart rate you are going to work off. All things being equal, this can change just with moods and stress we put on our body. You get flu and the max heart rate you can get to can change daily. It is key to understand the limits of Heart Rate training upfront. It is never 100% reliable and your max will change daily. That said, there are ways to calculate the max and the most common is 220 beats less your age = your max (Women is 226 less age). There also other formulas and you may see folk talk about EPOC and VO2 Max test. These test give you a very good understanding of the heart rate your body will move from aerobic (using oxygen) to anaerobic (no oxygen - thus very difficult to sustain) training thresholds. As the body moves between these two zones, it will use different ‘fuels’ to keep the body going. It is these thresholds you hear folks talking about when they say, Endurance or Interval (Interval is anaerobic and very tough). You want to progress through these but never focus on just one, there is room for all in your training so follow a periodised training approach that accommodates all zones! Starting off you would stay in the low intensity zones.

Remember Max HR can change and as you get fitter it will! As you get fitter, your heart gets fitter with you and so this calculation may need adjusting to ensure you are training in the correct heart rate zone to get the most effective workout for your desired fitness goal. So keep updating as you get fitter and do more. And do remember whilst we are focusing on beats per minute there is actually a lot more behind all that and Heart Rate training using beats per minute is just the start of the science. i.e. someone’s 100 bpm may push a large amounts of blood around and 100bpm 4 months later after good training and a stronger heart will push more volume around. More blood = more oxygen to perform at and thus better results --- this is just the start and there is tons to read if you want to learn more. The conclusions you will get is Heart Rate training is not all it is cracked up to be BUT I say it beats nothing and if it is getting you into the studio and keeping you there- then use it !

Because you are unfit, the answer is to stay with what you are doing 3 times a week (that is perfect - too much will chase you away after a month and too little will not deliver). With the Heart Rate monitor you should see you will battle to get to the max heart rate you used to get to after about 3 weeks. Also, now when you train, you find it easier to breath and you can actually talk to the person next to you! What is key is to sit in the RECOVERY 50% - 65% and ENDURANCE 65% - 75% heart rate zones for this initial period of training as you get into it.

The reason for this is explained like this. Low intensity exercise burns fat. Basically if you over train - besides killing your body .. the body panics and uses the rich sources of fuel on the muscles - this is not the stored energy ' fat ' in the bums and tums -- but if you do low intensity , the body goes- 'okay exercise time, but this is not too bad ... so lets take time to convert the stored energy ' i.e. fat.

But after a while your body will get used to that (say 4-6 weeks) so interval training will be the progression. You then move to the STRENGTH 75% - 85% and INTERVAL 65% - 92% zones. Here you work hard and ramp up the HR then recover -- the body will hate it at first .. but results will be amazing and you will note a fantastic improvement in the respiratory system - so keep measuring it as this will be your reward and visible evidence it is working.

Note the measure of your fitness will be how well you can control your heart rate as you change your ride - i.e. add resistance, stand up, sit down, speed up leg cadence. If you can control your heart rate (it also takes breathing {respiratory control} to get this right) then you are really getting there !!!! You want to ramp your Heart Rate up to 92% then recover in 30 sec then repeat. In a few months the recovery must be 20 sec. You will really be improving then.

Now of course you want to see weight loss so you need to CROSS TRAIN to. Build this in over time. If getting to Spinning 3 x a week is what you can get to and you can keep it up, stick with it. It is all about building a lifestyle and hopefully in time you start riding outdoors and lifestyle converts back to sport you enjoy.

Cross training helps as the body will eventually get used to Spinning and results will ease out but you will get results on 3x a week for sure. I suggest you try to get to an all over weights session once a week, nothing amazing, but a little muscle helps as it eats fat whilst you sitting around doing zip and if you control calorie intake - as boring as it is - this helps to - more out than in (men burn about 2000 a day doing nothing - so add a spin class - about 500 cal burn means you can eat well at 2000 cal and score! Plus as you build more muscle, that metabolic rate of 2000 cal a day goes up !!!

So in short.

• Keep the routine
• Stick to HR training as it will reward you with visible measurable results
• Ease into INTERVALS - this will deliver the results but do not always hit it hard !
• Cross train and build a lifestyle.

I have added some details from Spinning on this below.

What signifies a healthy heart?
A healthy heart should beat with a fairly regular rhythm and change tempo only during periods of exertion. Stroke Volume, which is the amount of blood that is pumped out of the heart during each beat, should also be high. High Stroke Volume indicates cardiovascular fitness and a lower resting heart rate because if your heart is able to expel larger amounts of blood per beat, it does not have to beat as frequently or work as hard to circulate blood throughout your body.

Heart rate training 101
So how does the Spinning® program help you build a healthy heart? Through heart rate training that works to bring your heart to its Target Heart Rate (THR). This rate varies depending on the Energy Zone™ being used or the training goal behind a particular class. Each Energy Zone offers specific benefits and is built around a THR that is a percentage of an individual’s Maximum Heart Rate (MHR).

Maximum Heart Rate is the highest amount of beats your heart can sustain per minute. The most common formula for estimating MHR is 220 minus age (for males) or 226 minus age (for females). This formula implies that MHR decreases with age, which is not always true, so a margin of error of plus or minus 12-24 beats should be applied to this calculation. This means that in reality, a 20-year-old male could have an MHR between 176 and 224, so using this calculation to determine THR is not foolproof.

The Karvonen Method, a more accurate and individualized formula for calculating THR, was developed by a Finnish Doctor in 1957. This formula incorporates Resting Heart Rate (RHR) and MHR to provide an more accurate estimate of THR.

RHR measures your heart rate at rest (not engaging in physical activity) or sleep. This number is a sound indicator of the amount of physical or mental stress your body is under. As you become more fit, this number will decrease because your heart and lungs have become stronger and more efficient. Calculate your RHR by taking your heart rate first thing in the morning while you’re lying in bed (before your alarm goes off) for 5 consecutive days. The average will be your RHR.

Once you know your MHR and RHR you can use the Karvonen Method to calculate your THR.

Example: Let’s say the same 20-year-old male wants to find his THR for his aerobic maximum or 80% of his MHR.

(MHR – RHR) x 80% + RHR = THR

(200-60) x 80% + 60 = 172

If the same individual were only to use the age-predicted formula without taking his Resting Heart Rate into consideration, his THR would be off by 12 beats per minute.

Age predicted MHR = 220-20 = 200

200 x 80% = 160

American College of Sports Medicine (ACSM) Guidelines state that exercising at 70% to 85% of your Age-Predicted MHR or 60% to 80% of MHR when calculated with the Karvonen Formula for 20-30 minutes, excluding time spent warming up and cooling down, enables most individuals to achieve health, fitness, and weight management goals. The Spinning standard format of a 40-minute ride, which includes both the warm-up and cool down components, fits nicely into the parameters set by the ACSM.

The Spinning Energy Zones
Once you’ve determined your Target Heart Rate, you can employ more effective training sessions using the Spinning Energy Zones. Together, the Zones promote complete cardiovascular fitness.

Recovery Zone™ (50% to 65% MHR). The main objective is to make the body feel like it has been gently massaged and is vibrating with gathered energy. Only light resistance is used and there are no jumps or hills during this ride.

Endurance Energy Zone™ (65% to 75% MHR). This zone trains the body to be more efficient at metabolizing fat and to maintain a comfortable pace for an extended period of time. Stay in the saddle and establish a smooth steady rhythm for the entire ride.

Strength Energy Zone™ (75% to 85%). Implement steady, consistent pedalling with heavy resistance. This type of ride can be done in a seated or standing climb position. The goal of this zone is to build the Cardiovascular strength needed to handle a slightly uncomfortable pace.

Interval Energy Zone™ (65% to 92%). Emphasizes speed, tempo, timing and rhythm. The goal of this Energy Zone is to shorten your recovery time. Movements include flats, hills and sprints.

Race Day Energy Zone™ (80% to 92%). This zone gives riders the opportunity to measure their progress and should be treated as a real race. A Race Day ride is carried out at a steady heart rate, so there are no jumps, standing flats or significant fluctuations in pace during this type of ride.

Heart rate training is an unbeatable way to strengthen your heart and yields serious dividends. Cardiovascular health reduces the risk of heart disease and improves blood cholesterol and triglyceride levels—which not only improve every Spinning ride but also the quality of your life overall.

Clarification on Interval Types at Pedal Studio

2011-02-26T03:02:00.002Z

Master Instructor Mark Tickner takes time out to give clarification as to what each session means and the Interval Types at Pedal Studio.

In the Spinning Programme there are 5 Energy Zones to give variety and structure to the general public trying to keep/get fitter and healthy.

• Endurance
• Recovery
• Strength
• Interval (an-aerobic & aerobic mixed)
• Race day

The one energy zone we hardly use is the recovery zone as not many would turn up to ride an easy class. And in reality there would not be many instructors (even with great experience) that could teach a 'proper' recovery session. Besides it's really only athlete's that 'need' recovery sessions... everyone else needs more endurance.

With regards to intervals there are 3 important sessions we can do and each are completely different in their goals and intensities.

These are:

Aerobic intervals: The key here is to work your fat burning metabolisms by staying under your LTHR so that we use oxygen better to be able to burn fat. As a heart rate this is basically anything under 5 beats or more under your LTHR... or as a very rough guide under 80% mhr... or staying in the green and half of the yellow zone with the heart rate system in the studio. The recovery should be short as the intensity is not too hard and we should measure how fast our recovery drops to say 10-15beats below our working aerobic heart rate and then not let it drop lower than this. In doing so we then keep building our aerobic function by staying in the endurance zone through the recovery and lifting our aerobic fitness and over time burn more fat calories at the same heart rates.
Time wise aerobic intervals can be anywhere between 5-20 min in length with 1-5min recoveries. Basically a 2-1 work to rest ration is advisable for the general public.

Lactate Threshold intervals: These are done at 5 beats below your LTHR... at your LTHR... and 5 beats over your LTHR. So you have a 10 beat range in which to work with. The key is to shift your aerobic function and fitness up and raise your LTHR intensity / speed / pace / power / confidence at this crucial transition point. Above your LTHR you start to go into anaerobic metabolism and this is where our fat burning mechanisms and aerobic function stop.

Recovery wise you want approx 1-1 or 2-1 work to rest ratio so that you allow the recovery to take place but not too much to allow a full deep recovery as the goal is to trigger our response to try to lift our aerobic function and fitness here by adapting to the intensity / pace / speed / power better over time.
Time wise LTHR intervals are approx. 3-8min long with 1-3min recoveries for general public.

Anaerobic intervals: These are the very hard short intervals we do. There value is low for most people but the tendency to do them is very high as most think that’s what we need to go faster or improve our fitness. I can guarantee most people that train regularly train way too hard and is the sole reason why they don’t lose weight and actually can gain fat as a result.
When we do Intervals the interval length should be closer to 30sec - 3mins with a long full and deep recovery at back into the blue zone for a proper recovery to take place. This should take approx 2-5min to recover properly.

How does Pedal Studio link up to these Zones as we seem to have so many names for classes ! In truth, there is not much difference at all, it is us trying to make the 5 spinning core training zones more exciting!

If you look at our classes the 5 Spinning principals are there.

Endurance
Recovery
Strength
Interval (an-aerobic & aerobic mixed)
Race day

The key overriding factor is periodise your training (i.e. plan it for your goal) and no matter the class ride your ride!

We have tried to bundle up the creative names into the 5 core spinning classes that also link to the heart rate zones.

ABSA Cape Epic London 2011 Route Launch & ( Wales ) Training weekends

2010-10-28T21:42:00.007+01:00

The 2011 route launch will take place in Putney

Venue: Telegraph ( http://www.thetelegraphputney.co.uk/ ) Telegraph Road Putney Heath SW15 3TU

Date: Thursday 23rd November 2010

Time: 7:15 pm

Guest Speaker: Sally Bingham (Top UK Ladies finisher in the ABSA Cape Epic 2010 ~ 3rd in the mixed) ,

Nico Pfitzenmaier and Sally Bigham rode in aid of the Big Tree Foundation during the 2010 Absa Cape Epic

Mark Tickner ( Master Instructor – http://www.coachtri.com/ and trainer of 2 Top 50 Epic Finishers in 2010 )

NOTE: Specific ABSA Cape Epic Endurance/Strength training will be hosted on weekends during winter at http://www.pedalstudio.co.uk/

WALES WEEKENDS - TRAINING RIDES

Two weekends of Mountain Bike training will be held in Wales at Afan Forrest to prepare riders for the ABSA Cape Epic.

This will focus on the technical skills required to ride the ABSA Cape Epic. (The hard winter months endurance training will have been done whilst all these trails are under snow !)

The weekend will allow riders to meet fellow riders, swap stories and tips. There will be nutrition talks and a screening of the ABSA Cape Epic on the big screen at the Glyncorrwg Mountain Bike Centre.

When : Weekend 1 - Saturday 26th to Sunday 27th of February 2011

Weekend 2 - Saturday 5th to Sunday 6th of March 2011

(If there is heavy snow – we will move weekend 1 to run Saturday 12th to Sunday 13th March 2011)

Where: Afan Forrest Park – (Glyncorrwg Mountain Bike Centre which has full service centre and sales for parts – and worst case, you can rent a bike)

Accommodation: Afan Lodge and The Queens – numbers dependant ( right at the centre)

Master Coach : – Mark Tickner (http://www.trainingbible.co.uk/coaching/find-coach/details/?id=2 )

Price : – This is still to be confirmed. + - £75

Travel: - This is not included but the ‘convoy’ will leave from http://www.pedalstudio.co.uk/ – (see map) at 7am each Saturday morning.

Both days will include the choice of a long ride 3/5hrs – ‘Whites’ and ‘Skyline’ or a technical ride ‘The Wall’ (riders will be given the chance to practice descents and work on techniques )

If you are registered for the ABSA Cape Epic, this is essential ride time with the friends you will be chilling with in the chill tent before dinners as you listen to Dan snap out some witty chirps. 1200 Riders all fighting to finish – now is the time to make friends for that ‘power link’ you will borrow on route to see you to the finish of the day !

Full details will be given out at the screening of the ABSA Cape Epic route launch.

Spinning and Pregnancy

2010-09-15T00:06:00.003+01:00

Baby fat. On infants, it’s adorable. On post-partum moms, not so much. That’s why when I found out I was pregnant last year, I eschewed the idea of eating for two (read: letting myself go) and kicked my already healthy lifestyle up a few notches. Or down, if you judge my heart rate and the numbers on the weights I lifted.

Shortly after seeing the two pink lines on the home pregnancy test, I went online, not to check out the most popular baby names, but to research how to modify my workouts to my body’s new needs. Of course, I also consulted with my physician. I learned that for the most part, it was business as usual. I just had to watch my heart rate and halve the amount of weights I lifted while doubling the number of repetitions. In other words, if I curled 20-pound dumbbells 10 times for three sets before baby, I switched to doing 10-pound weights 20 times per set.

Pregnancy and fitness go together like pickles and ice cream. Think about it: As your baby and baby bump grow, the organs in your thoracic cavity get pushed around, the extra weight taxes your bones and muscles, and your heart works harder—30 percent to 50 percent as hard, to be exact—to move around the additional 40 percent to 50 percent of blood generated to nourish the fetus. That’s a lot of stress on the body and it translates into a need for even more care.

Note, however, that pregnancy is not the time to build muscles or increase cardio intensity. My aim was maintenance and toning. As my baby developed, I stuck to brisk walking instead of running and moderate-intensity Spinning classes four times a week in addition to weight training and prenatal yoga sessions.

I carried my daughter to term—she was born on her due date—and I continued to lead Spinning classes until a month before she arrived, when I fell on rain-slicked asphalt and injured my pelvic bone, rendering me unable to walk let alone teach Spinning classes. I credit staying active with keeping me free of most pregnancy-induced problems. Throughout the 40 weeks, my ankles didn’t swell, I had no extreme exhaustion, almost no nausea and zero back pain. In fact, I didn’t have a belly until I was about six months along.

According to the American Congress of Obstetricians and Gynecologists (ACOG) “Exercise During Pregnancy” pamphlet, working out for at least 30 minutes on most, if not all, days of the week can reduce backaches, constipation, bloating and swelling; ward off gestational diabetes; increase energy; improve posture; and foster better sleep. Oh, and one other little thing: It may improve the ability to cope with the pain of labor and delivery.

ACOG also notes that staying fit while pregnant will facilitate getting your pre-baby body back once the stork flies off. Of course, you should consult with your doctor before beginning any form of exercise to make sure you do not have any obstetric or other health condition of which you should be mindful.

But let’s focus on what to do while you await that bundle of joy—or more precisely, what not to do. According to the ACOG, moms-to-be should avoid:

* Bouncy or high-impact moves. Not only will they become increasingly difficult to execute, but they could cause big problems. During pregnancy, a hormone called relaxin is released to relax ligaments, making joints more prone to injury. Pregnancy also changes your center of gravity. Most women gain 25 to 40 pounds when they’re expecting, much of it in the belly, making you more likely to fall.

* Exercising to the point of breathlessness. In the past, ACOG recommended that pregnant exercisers not exceed a heart rate of 140 beats per minute. ( Pedal Studio offers you full usage for FREE of the Suunto Team Heart Rate system ~ Critical to use to be sure where your Heart Rate is during training)

* Lying flat on your back. After the first trimester, the increased weight of the uterus can compress the vein that returns blood from the legs to the heart when you’re lying down. File exercises like crunches or bench pressing in the after-baby folder.

The bottom line is don’t push too hard. Save that for the delivery room.

So what is safe? According to ACOG, a lot: walking, swimming, low-impact and water aerobics and, ta-da! cycling.

In fact, Spinning offers its own guidelines for pregnant participants:

* Modify intensity. Hover between mild and medium.

* Stay cool and hydrated. Wear comfortable, nonrestrictive clothing and drink plenty of water.

* Adjust the Spinner® to accommodate your growing belly and changing center of gravity. This might mean raising the handlebars or shifting the seat position.

* Stay in the saddle. Jumps and Standing Climbs are calorie-killers, but they’ll wait for when you’re ready for a post-baby burn. Remember, pregnancy is not a time to think about losing weight.

* Take postural breaks to relieve any discomfort in your lower back. Sit back, roll your shoulders and breathe deeply, sending that breath into any body part that feels strained.

Expectant moms who are new to exercising should start slowly and build up incrementally, ACOG advises. Walk for five minutes for a week and then go for 10 the next week, for example.

During any physical activity, watch for signs of problems, such as pain or an inability to catch your breath. If you experience bleeding, fluids leaking from the vagina, dizziness, chest pain, muscle weakness, calf pain or swelling, decreased fetal movement or uterine contractions, stop your workout immediately and call a doctor, ACOG says.

Pregnancy should mean a workout program adjustment, not adjournment. Besides, it’s never too soon to be a healthy role model for your child. Here’s to healthy, happy babies and moms.

Note - Pedal Studio offer Moms classes on a Thursday mid morning. These include child care for 2 hrs. ~ Please see our web site page ' Child Care'

Pro-VO2 Club Info Night & Social - 7th OCT 2010

2010-09-13T22:46:00.003+01:00

Just a quick heads up...

We will be holding a Pro-VO2 / Pedal Studio club night and social as we go into our 2nd year as a club. This will be on Thursday the 7th October in Putney - venue to be confirmed.

It will act as a welcome night for new members and also a chance for members (old and new) to meet each other and some of Pro-VO2's partners. We will be telling you about the year ahead, doing a reduced membership fee if you join on that night, having a raffle with some awesome prizes (inc membership, maxifuel product, f3 event entries and more!!!!) ... plus there will be a Q & A with some of Pro-VO2 top sponsored athletes!!! :-)

Iain "Dogma" Maxwell and Janette "Baps" Mosley will be getting some more information about the night this week!It will be a great night to swap war stories about what you've done this year, look competitevly at each other when talking about what you will do and have "a couple" of beers ;-)

Lots happening and planned for the next year, so make sure you get along...

See you all,

Visit ProVo2 at: http://provo2.ning.com/?xg_source=msg_mes_network

Pedal Studio Nutritionist - Zuzana

2010-08-02T22:51:00.004+01:00

A brand new nutritionist imported to Pedal Studio from Europe.

Whether you want to reduce your weight, eat well and have a balanced diet, reduce the risk of common health problems (diabetes, infarctum, hyperlipidaemia, hypertension, arteriosclerosis) or you are already in the risk groups and want sound advice for promoting nutritional well-being, please feel free to make an appointment and come to see Zuzana in Pedal Studio to talk about what could be adjusted in your diet.

Shake off the marketing magic formulas and work out together how to improve your life style. She won't promise any miracles, as she has left her magical wand in the Cech Republic, but an adjusted diet, regular exercise, cooperation based on 100 % commitment from both sides and individual support can make a lot. Together you can find the most beneficial approach to healthy eating and make you feel healthier without the risk of side effects linked with diet pills.

After assessing your nutritional status describing the state of your health related to your diet, Zuzana can make a tailor-made dietary plan which will be very individual. There are several tools to rate your nutritional status, for example body analysing on the body composition scale, blood pressure measurements, medical history or blood test (if provided). Another important source for her will be a food record sheet and she will ask you to jot down everything you drink and eat within seven consecutive days. To make the notes at the time of eating and not later from memory really makes sense. Being honest with yourself is crucial to success and please do not eat less because you don’t like to write :-)

So, that´s the way to make really individual plan which will be effective (if followed). A plan designed for the needs of one particular person will not work if handed over to another person because it is not individual. We are all different and individuality is the key here. We should all strive to be nicely balanced, but human individuality brings the paradox: what is a balance for person A is not a balance for person B.

If you are in the risk group for the common cardiovascular diseases, it is always a good idea to ask your GP to have your blood tests checked (total cholesterol, LDL cholesterol, HDL cholesterol, triglycerides, blood glucose, urine acid). It is for your own benefit and can be used to build a successful diet plan.

It takes Zuzana a maximum of ten days from the day you email her your food record sheet to make your dietary plan. A plan hand-over consultation is usually done in person. After you start following the plan, she will be happy to receive feed-back from you. You can always contact her by email or call for any advice or if any support is needed.

Any more questions? Please, feel free to call Zuzana on 07799 077 312 or email her zuzana@pedalstudio.co.uk .

One last thing, please have your kitchen scale ready to use as the food weight really matters here. If you need advise on scales, chat to Zuzana, she can promise she will train you to hone your food weight estimation skills to perfection in a very short space of time.

Zuzana is looking forward to working with you .......... because your success is hers and this is her passion.

Pedal Studios Summer Survey

2010-07-26T19:06:00.002+01:00

How great are these results - thanks to all of you who took part. I really hope we continue to meet your needs in health. You know who to call if not - andrew 07774010390

1. How many times a week do you visit the studio, on average?

1-2 79.8%
3-4 20.2%
5-6 0.0%
7+ 0.0%

2. Do you find the new online booking system easy to use?

Yes 92.0%
No 8.0%

3. How would you rate the quality of the classes provided against your expectations and other Spin classes attended?

Outstanding 20.0%
Excellent 66.7%
Good 13.3%
Average 0.0%

4. Would you recommend Pedal Studio to a friend?

Yes 98.9%
No 1.1%

5. Roughly how far do you travel to spin at the studio?

1-2 miles 71.1%
3-4 miles 22.2%
5-6 miles 5.6%
7+ miles 1.1%

6. Do you find the spin 'times' convenient for your lifestyle?

Yes 83.0%
No 17.0%

7. Do the current class 'types' suit you?

Yes 94.4%
No 5.6%

8. Do you prefer a 'pay as you' go system to a monthly contract?
Yes 93.2%
No 6.8%

9. Does the use of Suunto heart rate monitors improve your exercising experience?

Yes 92.0%
No 8.0%

10. Do you get the training support you require from Pedal Studio?

Yes 94.4%
No 5.6%

Pedal Studio Summer Survey ----- read on

2010-07-26T18:55:00.001+01:00

Our Pedal Studio Summer Survey revealed some interesting results – I hope we are shaping the Studio into what you want it to be.

1. How did you first hear about Pedal Studio?

Leaflet 10.9%
Online 9.1%
Walk-by 38.2%
Through a friend 41.8%

2. Would you be interested in a Pedal Studio network to be able to suggest out-rides & activities outside the studio?

Yes 71.2%
No 28.8%

3. Do you think the honesty system for drinks and towels is a good one?

Yes 91.1%
No 8.9%

4. If you came to the Pedal Studio Boat Cruise on 8th August how would you describe your experience?

Outstanding 66.7%
Excellent 0.0%
Good 0.0%
Average 33.3%

5. Would you like to see more social events?

Yes 65.9%
No 34.1%

6. Would you like to see 'themed' classes e.g. Spinning Singles, Halloween Spin, Couples Spin?

Yes 31.5%
No 68.5%

7. Do you subscribe to the Blog?

Yes 14.5%
No 85.5%

8. Do you like the monthly newsletter?

Yes 94.6%
No 5.4%

9. Do you think Pedal Studio offers a value for money service?

Yes 94.8%
No 5.2%

£99 - Suunto Heart Rate Monior & 8 rides

2010-07-26T11:58:00.002+01:00

You have been Spinning at Pedal Studio very actively. Why not spoil yourself with a M2 Heart Rate monitor from Suunto?

£99 pounds and we will throw in 8 rides with this ~ it's a deal you will never beat EVER !!!

Have a look: http://www.suunto.com/en/Product-Families/Suunto-M-Series/

Your own dual comfy belt will also r...eport data on the TV screen in the Studio.

Buzz the cash into the usual account & let Janine know it is for this deal and tell her which colour - Fuchsia (w) or Black (m) ( we will asume black otherwise).

2010-07-26T11:55:00.002+01:00

Anyone keen to attend a Pedal Studio 'sports talk' on the last Thursday of a month @7pm for an hour and then some social drinks ?

Spotted Horse looks like a good spot.

Topics ( please suggest some)...

July - Heart Rate Training & VO2 Max Testing

Aug - Nutrition - buring FAT

Sep - Massage / Physio - Rehab

Oct - TriathlonsNov - Cross Training

Jan - What BikeFeb - Yoga & Pilates

2010-05-24T22:02:00.004+01:00

Katie (Katie Gormley, Sportsister The Women’s Sports Magazine ~ http://www.sportsister.com/ 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

Blog : http://www.sportsister.com/2010/02/11/katies-uphill-battle-getting-started/

You spin me

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 http://www.pedalstudio.co.uk/ 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

BLOG : http://www.sportsister.com/2010/02/11/katies-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.

Katie’s Uphill Battle – Week 5 – officially back in the saddle!

Blog: http://www.sportsister.com/2010/03/14/katies-uphill-battle-week-5-officially-back-in-the-saddle/

Wednesday 10th March

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?

Katie’s Uphill Battle – Week 9 – searching for hills in London, yoga for cyclists and finding ourselves 1 man down

Blog: http://www.sportsister.com/2010/04/16/katies-uphill-battle-week-9-searching-for-hills-in-london-yoga-for-cyclists-and-loosing-a-rider/

Monday 5th AprilPutney, not Ibiza

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.

What is spinning?

2010-05-07T23:56:00.002+01:00

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 www.spinning.com 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 - www.pedalstudio.co.uk , 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 - andrew.clayton@pedalstudio.co.uk

You can also visit the Official spinning web site at : www.spinning.com

Just Pregnant?

2010-05-07T23:50:00.004+01:00

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.

http://www.babylist.co.uk/

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.

Andrew

TOUR of WESSEX

2010-05-07T23:42:00.005+01:00

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 postmaster@pendragon-sports.com. If you would like to become a sponsor of the team or enter a sportive please register your interest here.

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

2010-05-07T23:26:00.004+01:00

PREGGIE MOMS & NEW MOMS

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
Email: janine@pedalstudio.co.ukk

FREE

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.

http://www.pedalstudio.co.uk/

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

2010-05-07T23:18:00.002+01:00

BLOC Steyning Triathlon

www.Tri247.com 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.

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

2nd
Peter Younghusband (Tri-UK Gatorade) 1:39:51
Moyra Amess (Steyning AC) 1:58:01

3rd
Phil Gall (SLH Tri Club) 1:41:16
Wendy Martin (Born 2 Tri) 1:58:39

What do our riders say about Pedal Studio ?

2010-05-07T23:13:00.001+01:00

Hi there ,

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

Jody Buttenshaw

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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.
Thanks
Helen

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Andrew,
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.
Regards
Fred Witting

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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,
Sally

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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.
Sorrrrry
Dave

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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....
Jody

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

~~~~~~~~~~~~

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.

Amelia
(Note from Andrew, all done now)

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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!
Cheers
Bryony

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Andrew,
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!
Dave
( 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!
Sarah

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

Best wishes,
Kerry

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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!

Julie

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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

Ben.

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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
Renee

~~~~~~~~~~~~

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.
thanks
xxx

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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!!
Matt!

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

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The heart rate techno really adds the quality and the fun/ interest of the spinning - I am addicted already
Lucie
~~~~~~~~~~~~
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,
Katie

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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,
Susie

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

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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.
Best,
Ali

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

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

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The 'Spinning Man' ~Rick from Brighton Boot Camp (http://www.brightonbootcamp.com/) 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

Rick

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.
Ali
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 (andrew.clayton@pedalstudio.co.uk)

Hi Andrew,

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

Jessica

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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 :-)

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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.
Thanks,
CHARLES

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The Pedal Stroke

2010-05-07T23:04:00.003+01:00

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.

Question

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?

Answer

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.

Conclusion

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 --- http://www.analyticcycling.com/

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.

2010-05-07T22:53:00.002+01:00

Black Mountains 3 Day Mountain Bike Stage Event

2010-05-05T10:25:00.002+01:00

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 http://booking.blackmountains3day.co.uk/registration/ .

Be part of a mountain biking event that is bound to become legendary. Visit www.blackmountains3day.co.uk for more information. Or check out http://blog.beardedman.co.uk 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.

Free Classes - Preggie Moms and New Moms

2010-05-03T22:56:00.003+01:00

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.
Andrew

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!!!
Gill

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 !

2010-05-03T22:17:00.003+01:00

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 ivemyn@bhf.org.uk 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
Contact: eastevents@bhf.org.uk
Phone: 0808 100 2109
Web: bhf.org.uk/iowride

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
Contact: eastevents@bhf.org.uk
Phone: 0808 100 2109
Web: bhf.org.uk/randonnee
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
Contact: eastevents@bhf.org.uk
Phone: 0808 100 2109
Web: bhf.org.uk/l2poffroad

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
Contact: eastevents@bhf.org.uk
Phone: 0808 100 2109
Web: bhf.org.uk/ridgewayrandonnee
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
Contact: eastevents@bhf.org.uk
Phone: 0808 100 2109
Web: bhf.org.uk/bedgeburynightchallenge
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
Contact: eastevents@bhf.org.uk
Phone: 0808 100 2109
Web: bhf.org.uk/london2southcoastride
Postcode: SW15 5PU

Pedal Studio 2010 Boat party - 24 July

2010-05-03T22:11:00.001+01:00

All Aboard !!!!

The Pedal Studio 2010 Boat party is going to be even bigger this year.

Join us on the 24 July 2010

PLUSH ( http://www.myspace.com/roryeliot ) will be playing live onboard for us. I am firing up a huge 220 seater boat so there is a massive deck to razzle on.

Pop this invite out to mates and please confirm your spots to Janine by emailing her. janine@pedalstudio.co.uk

I'll send out more details closer to the time but basics are to leave and return from Putney Pier 6:30pm -> 12pm. I'll book an after party venue this time to.

Tickets are £20 (£10 for the boat hire , £8 for Music/PLUSH and £2 for damages for when we scuttle the boat ~ otherwise left overs go to the bar).

Bring on the summer !
Andrew

iRUN for sale - £300

2010-05-03T22:01:00.002+01:00

Kath is selling her iRun. If you interested, drop her a line.

Kathryn.Glen@corptraveller.co.uk

It is still quite new and in excellent condition.

The details are:

Product Features
· Motor: 1.75 HP continuous power granting a sound engine power as well as easy running characteristics
· Treadmill Speed: 0-14 km/h speed range adjusted direct from the console offers a perfect range of options for the user
· Folding System: Easily fold up the treadmill and store just about anywhere
· Easy Transport: when folded up, large wheels automatically pop-up which provide easy shifts manoeuvrability
· Hand Pulse Sensors: ergonomical hand pulse sensors for optimal exercise control
· Incline: 2 manually adjustable incline levels ensure the exercise of different muscles
· Treadmill Console: the computer angle can be adjusted according to every body height. All important training data such as speed, time distance and heart rate are clearly displayed. The Backlight operation mode ensures the optimum clarity best clearness of the display - even at diffuse light in badly lit areas
· Treadmill Programmes: 6 motivating training programs: target programs on time, distance and calories ensure to systematically pursue targets. A 15 min, 30 min. and 45 min. exercise program provide the completion of training sequences depending on your target and fitness level
· Running Surface CM: (L) 125 x (W) 40
· Cushioning: polymeric damping elements absorb the belt space reducing the impact load for joints and tendons.
· Maximum User Weight: 100 kg / 220 lbs / 15.7 stone
· Set Up Dimensions CM: (L) 161 x (W) 80 x (H) 131
· Folded Dimensions CM: (L) 47 x (W) 80 x (W) 159
· Product Weight: 61 kg / 134 lbs / 9.5 stone
· Boxed Dimensions CM: (L) 168 x (W) 84 x (H) 31.5
· Warranty: 2 years parts and labour, 10 years motor, lifetime frame
· COLOUR: irun+ treadmills may have either a solid white motor hood and the chosen colour detail will be on the circle discs, end caps and console, or a solid coloured motor housing of the colour chosen

Tips on Stretching and Nutrition

2010-05-03T21:35:00.001+01:00

Are you just starting to take spinning class. Need tips on stretching, nutrition, and more!?

I saw this article from a new rider with a great response from a Spinner of 3 years.

Question

I'm going to be starting a spin class, kinda lightly at this point. An hour every Wednesday and every other Sunday for about a month. Then I'll throw in Mondays.

But I had a half an hour class Tuesday and I'm STILL sore. I realized after the fact I really didn't stretch. But I don't know how or how many times to repeat a stretch. Are there some things you could suggest?

Also, I have no idea what I should be eating (or when) to keep my body fit. I want to make sure I'm at least getting the proper nutrition before and after the workout.

Also, what are things I can do in between classes to keep those muscles ready? The reason for my taking the class so infrequently to start is because of scheduling conflicts. So I can't take more classes than that for now. But I do have access to a gym almost every day. I will be taking some workout aerobic/cardio type classes but I don't know if it works the same muscles.

Also, what are some good bike shorts that will protect me from the saddle. Two days later and my butt still hurts. I'm a college student so I'm kinda on a budget. But I'm kinda ok with spending up to around $50 or so if it's a REALLY good pair of shorts that will last. But cheaper the better as long as they do the trick.

Answer

I've been spinning for over 3 years now, so i know what you talking about!

1. Your tush will be sore for at least a week, and although gel seat pads or cushions may help, it won't be worth spending money on. That goes for cycling shorts, too (the ones that have gel inserts), so just tough it up, after a week your body will get used to it. (Note Pedal Studio has a gel seat so just ask !)

2. The thigh / calf / shoulder or buttock pain will still be noticeable, so you must always stretch and warm up AND cool down.

3. Your warm up will be lead by the instructor on the bike as the class starts and the specific stretches for spinning should be done on the bike after class as follows ( the instructor should lead you through these),

Hamstrings

1. Place one foot on the bike between the handlebars and the seat and find a position where your balance on your supporting leg is stable.
2. Slightly bend your supporting leg.
3. Square your hips so both hip bones “face” forward.
4. As you exhale, bend forward from your hips and bring your straight torso toward your straight leg.
5. Relax and breathe as you stretch.

Switch legs after 30-60 seco

Quads

1. Hold onto the bike with one hand, using the bike for balance.
2. Grasp your ankle with your free hand and bring your heel as close to the buttocks as possible.
3. As you exhale, pull your abdominals in and tuck your hips underneath you
4. Hold the stretch and breathe.

Switch legs after 30-60 seconds.

Calves
1. Standing directly behind the bike, place the sole of one foot against the bottom of the frame, heel down.
2. Stand erect and lean slightly into the bike until you feel a stretch in your calf muscles.
3. Hold the stretch and breathe.

Switch legs after 30–60 seconds.

Glutes

1. Stand facing the bike about 2-3 feet away and place a hand on handlebar for stability.
2. Stand on one leg and rest the other foot above the knee of your standing leg.
3. Flex the knee of your standing leg and allow your hips to sink back.
4. Feel the stretch in the glutes area of the crossed leg.

Hold the stretch and breathe for 30-60 seconds.

Do these after class. Also, a spinning class takes 45 minutes, when you finish, pedal slowly for 5 minutes and cool down. The instructor will normally lead this as they slow you down and you stretch your upper body on the bike whilst still peddling.

Do not eat anything before the spin class. Most people get nauseous even after a banana or apple. Do not eat for at least an hour after class, to help your body utilize your reserve carbs before eating again.

You do not need a complex diet, have 5 small meals a day (divide your normal food for a day among 5 smaller meals) and try to keep a balance between carbs, fats and proteins ( 40-45% carbohydrates or carbs, 25-30% protein and 30-35% fat each day).

Aerobics, swimming, elliptical machine or jogging are compatible with spinning. If you are doing weight training, too, do it on days you are not spinning to prevent muscle exhaustion.

Take it slow, be patient, and you'll be amazed by the change in your health and body. Welcome to the spinning world!

Kindly answered by a Spinner for over 3 years.

Down Hill Riding and the World Cup

2010-04-28T22:15:00.003+01:00

Where to go : Fort William
Why : The World Cup Down Hill course is here.

Check it out : http://www.ridefortwilliam.co.uk/

When is the World Cup : June 5 & 6 2010

http://www.fortwilliamworldcup.co.uk/

You can I ride the World Cup course

Most of the Downhill course is open to the public, although there will be some sections only used for the World Cup.

The course is open for public riding from May 15th. The course then closes at the end of September. (you need the ski lift so when these close down, you are stumped) Oh the course closes over the World Champs week too.

Please check with Nevis Range for accurate opening times.

Telephone: 01397 705825
Website: http://www.nevisrange.co.uk/

The Forestry Commission XC course is part of the extensive Witch's Trail network in the Leanachan Forest. It is also open to the public.

So whats the low down.

We advise, fly into Inverness on sleeeazy jet ( http://www.easyjet.co.uk/) remember to book your bike in if you are taking one. However I suggest you hire there (more later on this). Link your car hire in with your flight booking and drive to Fort William. It is 104 km - easy as.

Exact address of the bike centre at the gondola for your sat nav : Nevis Range, Torlundy, Fort William, PH33 6SW , 0131 555 3820

Hire your bike from OffBeatBikes

Check out this web site with all the details ~ http://www.offbeatbikes.co.uk/

It makes it a lot easier with the car / flights and everything. It is also unlikely you will have the correct downhill bike geared up for this kind of riding. You can also get the gear. This is a must have, you need it all so please hire it !

OffBeatBikes brochures are in the Studio, so grab one !

Prices here - http://www.offbeatbikes.co.uk/hire-pricelist.asp

Hiring an Instructor.

Highly advisable if this is your first time and especially if it is your first time to Fort William on the World Cup track.

You can get group sessions but you need to book ahead. I booked in with James for 1 to 1 session as I arrived on the day and wanted an instructor. The centre is very accommodating and got James in to help and he was great.

I suggest plan ahead and get a group session booked ~ 5 riders would be a nice number.

Details : Check out Alastair MacLennan's website: http://www.mtbrideguide.com/. James will be doing some extra work for him over the summer.

Contact : James Shirley
Mobile no: 07584022481
Email: Jamborghini@msn.com
Rate: £15 + £15/hr

Instructors will go through key skills with you before hand and show you the ropes.

Accommodation.

There is plenty of accommodation. I found this awesome little spot and the land lady Emily was just lovely. I would suggest staying on the far side of Fort William , ie on the road that goes out to the DH track but further out. It makes it easier to get out to the track.

Here is the lovely B&B I stayed at and you can contact Emily. (£25pp – well priced and includes breakfast)

Emily Oliver
East Lodge
Invergloy
PH34 4DY,
Scotland

home 01397-712678
email kandeoliver@aol.com
web :http://www.eastlodgeinvergloy.co.uk/

From East Lodge to the Bike Centre – 11 Miles

All that said, there is a bike only track to ride on up to the gondola and bike centre that runs from the city centre, so you can just ride on up, it is not to far.

Fort William - DH and XC mountain bike guide

2010-04-27T20:45:00.008+01:00

James Shirley:
DH and XC mountain bike guide

I am a qualified Trail Cycle Leader and have been guiding for the last couple years. I have a likeable easy going personality and a passion for mountain biking. I grew up around Fort William and since the age of eleven have raced bikes at national level.

I started out my career as an XC whippet finishing 3rd overall, for my age group, in the Scottish Cross Country Series three years in a row. My attention these days is now focused on downhill with a few endurance races thrown in for good measure. I ride in the expert category for downhill and have competed all over Britain, France and New Zealand. As for the endurance races, I have been on the podium at all the No Fuss events as well as at Mountain Mayhem and Sleepless in the Saddle.

Born and bred in Lochaber, I know the best places to ride. There are some fantastic purpose built XC tracks as well as some epic adventures to be had through the mountains. I will be there to point you in the right direction and, hopefully, teach you a few things along the way!

I also do skills days on the world cup downhill track at Nevis Range. I can show you the fastest lines and give some advice to boost your confidence and improve your speed.

With my experience and local knowledge, you will have fun exploring exciting trails and learning new skills.

Andrew Clayton used James as his guide when he tackled the World Cup Down Hill track. 'James was fantastic'

If you up there, try him out - drop him a line

Mobile no: 07584022481
Email: Jamborghini@msn.com
Rate: £15 + £15/hr
He takes a max of 6 in a group or 1 on 1

For further info check this awesome web site out - http://mtbrideguide.com/

Point2Fitness - Personal Training

2010-04-23T19:38:00.003+01:00

Point2 Fitness has now entered into it's second year and over the last 6 months they have been developing a service aimed at amateur and recreational athletes, who are looking for a personal training coach without the financial or time commitments of a weekly training session.

This service would suit self motivated clients who are looking to take their training and performance closer to that edge (http://www.point2fitness.co.uk/personal-training.html).

Baz, a member of the British Rowing team who started Point2Fitness said ‘We have successfully worked with sports men and women to create effective programmes which focus on the areas that will make the biggest difference - anyone can slog away for miles on end or push themselves day in day out but this is unlikely to be an effective training strategy. Active recovery, free weights, core stability and injury prevention are all areas which can often get forgotten when training for a specific event or sport - this is our forte!’

Take a peak at their testimonials page - www.point2fitness.co.uk/testimonials

This will compliment your Spinning training very well as summer kicks in.

Keep the focus,
Andrew

Short Ride (30-50miles) - Surrey Hills/Windsor' on ProVo2!

2010-04-23T15:41:00.001+01:00

OK get yourselves out tomorrow... weather looks good!!!

Nick is planning an easy ride as has Prince Risboro on Sunday, but there should be a couple of others which maybe planning different route.

Saturdays Short Ride (30-50miles) - Surrey Hills/Windsor

Time: April 24, 2010 from 8am to 11am
Location: Roehampton Gate Car Park, Richmond Park
Organized By: Nick "The Lick" Crabb & Co (prob Janette & Ian)

Event Description:
A 3hr-ish ride to the Surrey Hills/Box Hill area, split into different speed groups to suit training preferences. Groups will be for intermediate to advanced riders.

Beginner & New to group riding should practise in the Park with our partnered team the Fireflies...

8am kick off!

See more details and RSVP on ProVo2

How to jump your Mountain Bike

2010-04-05T21:54:00.002+01:00

Taken from Mountain Bike 198

There are going to be times in your riding where knowing how to jump your mountain bike will increase your technical skills and speed. Even if you are not looking to become the next Cam McCaul, having the basics of jumping in your riding resume will help you out on your favorite trails as you rip through singletrack.

By being able to jump your mountain bike correctly, you can do things like…

* Skip over rocks and roots
* Get more traction
* Become a faster rider in technical sections
* Have more control of your bike at faster speeds

How To Jump Your Mountain Bike

1. Jumping your mountain bike all starts with a proper take-off. Pick a line and stick with it. Trying to change things mid stream will disrupt your flow and cause problems for you throughout the rest of the process.

2. Compress the bike into the face of the jump by pushing down on the suspension. This is known as ‘loading the bike’ and it give you more traction and control as you leave the lip. When you do not load your suspension, your body stiffens up and the rear wheel of the bike bucks upward causing an unbalanced take-off.

3. Once in the air, keep your body loose and keep your arms and legs bent while feeling where the bike is headed. If you stiffen up, you will go into an controlled ‘dead sailor’ where the bike tends to go where ever it wants to while your stiff body is along for the ride. This usually ends up in a crash that is nose heavy in nature.

4. Spot the landing and push the bike into it creating more traction. Use your arms and legs as your primary suspension, soaking up the impact with body movement. If you rely completely on your suspension, you run the tendency of a hard landing where the bike can lose traction and slide out from underneath you.

Those are the jumping basics that will get you started. The trick is to start small and build your way up as you get more comfortable with your bike being airborne. As you get better at launching your bike, you are going to notice that you start to use this skill in your trail riding to make your ride smoother and faster over roots, rocks and small drops.

Here is a video from Bike Skills to give you a visualization on how this works on smaller jumps.

2010-03-29T12:45:00.003+01:00

The final day of the taxing 2010 Absa Cape Epic presented by adidas saw riders cover 65km and 1 640m of climbing, cycling from Oak Valley to their final destination at the Lourensford Wine Estate. As is tradition, the last stage was the shortest, but not easy. As riders approached vineyards, they knew it was all about short, sharp climbs before some longer and even steeper ones through Nuweberg, up to the superb vistas of Elgin/Grabouw.

In 2010 the Absa Cape Epic took a new route into the Hottentots Holland Nature Reserve, on Buysepad, skirting Gantouw Pass. There was no portage this year, but route designer Dr Evil had something else in mind before riders headed down for a traditional finish to the 2010 Absa Cape Epic. Hundreds of enthusiastic spectators welcomed the exhausted teams at the final finish line of this year’s event.

Of the 1172 riders who started their epic journey at Diemersfontein a week ago, 83.6% have successfully completed their Absa Cape Epic adventure by crossing the final finish line at the Lourensford Wine Estate. In the remaining 16.4% figure that is not classified as official finishers, the blue board riders are included. 445 teams were ranked on the GC (General Classification), with both team riders awarded the medal as official Absa Cape Epic finishers. 90 individual cyclists successfully completed the 8 stages without their partners.

Andrew Clayton achieved the following results:
Stage Time : 5:08.32,6
Stage Position : 248. in Men category and 372. in general classification
Overall Time : 58:37.36,7
Overall Position : 278. in Men category and in 421. general classification

Penultimate stage of 2010 Absa Cape Epic

2010-03-29T12:40:00.001+01:00

Rainy weather conditions greeted the Absa Cape Epic enthusiasts for stage 7 in Oak Valley. Today’s stage was beautiful, but hard. Most riders are relieved that tomorrow will be the final stage of this year’s epic adventure and are looking forward to returning home with their finisher jerseys and medals, a treasured possession for all. Stage 7 took riders over 99km and 2 160 of climbing. The short sharp hills early on really burnt with five minutes up and 15 seconds down making riders work hard. After the descent past Houwhoek Inn riders passed Botriver onto some fast gravel roads through the farmland. On the main obstacle of the day up to Lebanon Highlands Plantation, rocks and loose ground forced them to get off their bikes in the steep areas. Dassenberg proved difficult due to its sandy surface as well as level of complexity. Not long in kilometers, this climb took even the most experienced participants more than half an hour to master. After crossing over to Houteq, it was singletrack heading into Lebanon for some of the most coveted trails in the Cape. More short, steep climbs stood in the way of a final stretch of swooping paths to the finish line.

Hardest stage of the 2010 Absa Cape Epic completed

2010-03-29T12:26:00.004+01:00

Stage 6 took riders from Worcester to Oak Valley, a distance of 123km and 2 240m of climbing. After a neutral convoy out of Worcester, riders were soon hugging the shores of Brandvlei Dam. Then the ups and downs began; retracing some of the 2009 route in reverse. Climbs were short but some gradients reached up to 26%. A dead-straight chute took the field down to the canals, through the orchards, then into some singletrack and finally over the wall of the vast Theewaterskloof Dam. The race then took a short-cut through a hidden valley to Porcupine Hills before reaching the foot of another monument of the Absa Cape Epic, the Groenlandberg Cape Nature conservation area.

Route designer “Dr Evil” found a new way for riders to conquer this beautiful beast. The first part followed a steep dirt road up to Water Point 3 and part two took riders into virgin Epic mountain biking territory and deep into nature, all the way to the Groenlandberg saddle. This offered views of the beautiful Elgin Valley, and the treat of the day was fast and smooth singletrack in Thandi and Oak Valley.

2010-03-26T14:20:00.002Z

In the 27km time trial stage, teams set off at 30 second intervals (in reverse order according to their overall ranking). The route formed a figure of eight through the foothills of Brandwacht, taking the race along the western side of Worcester through semi-desert vegetation. Eight hundred and sixty metres of climbing is a great deal on any mountain biking day, but over one 27km it was extremely demanding. At the end of Stage 5, 21.4% of the teams have dropped out, and 14.6% of the overall riders (as some riders are still continuing their Epic journey without their partners).

Andrew Clayton achieved the following results:

Stage Time	:	2:15.42,9
Stage Position	:	276. in Men category and 419. in general classification
Overall Time	:	36:08.30,6
Overall Position	:	284. in Men category and in 438. general classification

Andrew's most recent results in the Cape Epic

2010-03-25T06:43:00.001Z

Leaving Ceres for the last time, riders faced a short climb up Mitchell's Pass, which was followed by a fast downhill section on tar, before turning off into the winelands past Waverly Hills Farm and Mountain Ridge. Then came a long zig-zagging section of rustic dual and singletrack up and down the foothills of the mountains, before the cyclists finally climbed up onto the saddle. After another descent and climb to the next saddle ahead, riders were rewarded with spectacular views into the Breede River Valley. Even when they had home in their sights, there was still a rough 2km Boesmanberg climb to scale before they finally reached their destination.

Andrew Clayton achieved the following results:
Stage Time: 7:30.47,1
Stage Position: 285. in Men category and 443. in general classification
Overall Time: 33:52.47,7
Overall Position: 289. in Men category and in 444. general classification

Exhilarating welcome in Worcester

2010-03-25T06:37:00.002Z

The Absa Cape Epic enthusiasts who completed Stage 4 of the Magical and Untamed African mountain bike race were welcomed at the finish line in Worcester by hundreds of young (and older) spectators - an energetic and exhilarating crowd cheering those on who managed to reach the halfway mark of this year’s eight stage event. Schools in the area decided that learners would not have to attend classes on the day, and instead provided one of the most hospitable and exciting crowds on the route thus far.

Leaving Ceres for the last time, riders faced a short climb up Mitchell’s Pass, which was followed by a fast downhill section on tar, before turning off into the winelands past Waverly Hills Farm and Mountain Ridge. Then came a long zig-zagging section of rustic dual and singletrack up and down the foothills of the mountains, before the cyclists finally climbed up onto the saddle. After another descent and climb to the next saddle ahead, riders were rewarded with spectacular views into the Breede River Valley. Even when they had home in their sights, there was still a rough 2km Boesmanberg climb to scale before they finally reached their destination.

Riders almost ready to say goodbye to Ceres

2010-03-24T07:54:00.002Z

For Stage 3 of the Absa Cape Epic riders experienced fast open roads taking the field to a short section of smooth, flowing singletrack. Riders were relieved to reach water point 1 after a leg-trashing 3km climb out of the Ceres bowl and up onto a plateau. A rough dual track then headed through some rare fynbos. Riders needed to stay alert on the challenging downhill section. Almost half of the day’s climbing was done within the first 40km. After traversing the farmlands past a very inviting dam, riders hugged the foothills of Matroosberg. More descending took them back down into the Ceres bowl, the first section was on tar, but the next was technical. The last climb of the stage was short but very steep and loose, forcing riders to walk. The profile appeared fairly flat from there on. The sandy patches and devil thorns on the last 15km almost broke the participants’ spirits.

It will be the last night that Absa Cape Epic participants will be staying in Ceres before heading off to Worcester during Stage 4 (for two stages). Worcester is tucked away in the magnificent Brandwacht and Langeberg mountains with the Breede and Hex Rivers flowing either side of it, complimented by vineyards and luscious green valleys. Worcester is the most central point of the Cape Winelands District as well as the focal and economic hub of the Breede Valley. Situated on the main route between Cape Town, Johannesburg and Port Elizabeth, Worcester forms part of the Cape Route 62, the longest wine route in the world and offers visitors beautiful sceneries, award winning wines and great adventure. Its location is just an hour’s drive from Cape Town, Hermanus, Ceres, Tulbagh, Robertson and Stellenbosch and serves as a well deserved stopover for the traveller to experience true hospitality, friendliness and excellent cuisine.

Torq Skills Coaching Days

2010-03-23T07:25:00.000Z

TORQ Skills Coaching Day

Please have a look and get booked in - Matt Runs excellent coaching for Mountain biking

17th April
19th June
17th July
21st August
18th September

and a few cool races noted to :-)

Absa Cape Epic riders in single track paradise

2010-03-23T06:50:00.003Z

Stage 2 of this year’s Absa Cape Epic presented by adidas was known as the singletrack stage. Riders crossed farmlands, descended rocky scrub and navigated forest paths. The narrow, steep and rocky climbs split the race apart. One of the lead motorbike riders on the race, Martin Glisner, commented after test driving Stage 2’s 60km singletrack the day before that the challenging part of this stage was very rough, and he had to put bandages on his hands as they were hurting so much. “And I’ve got a thick skin as I’m on my motorbike all the time, so I felt really sorry for all the riders who had to face these conditions today. I told them to just take it easy.”
It was a close call for the top teams in this year’s Absa Cape Epic as they battled it out to win the second stage (Stage 2) of this year’s event. Bart Brentjens and Jelmer Pietersma of Trek-Brentjens attained their dream of a stage win in a time of 4:08.06,4 and were closely followed by Karl Platt and Stefan Sahm of the Bulls team (4:08.08,8), with South Africa’s Kevin Evans and Alban Lakata of the MTN Qhubeka Topeak Ergon team (4:08.10,7) following closely in the first sprint finish of this year’s event.

Team MTN Qhubeka Topeak Ergon is still in the overall lead by 4 minutes and 23 seconds (overall time - 8:43.53). The German Bulls team are now in second place overall (8:48.16,2), followed by Trek-Brentjens in third position overall (8:52.18,9).

Early on in the race, the FlÅ±ckiger brothers’ team of Lukas and Mathias (team Trek World Racing) launched an attack, pushing hard during the singletrack sections in order to build up a lead of up about five minutes. Due to the weather and terrain conditions of the day (including sun in the riders’ eyes and dust) many of the leading riders did not even notice the breakaway. But then Lady Luck had her own ideas on how the events of the day would play out with Lukas encountering a defect on his derailleur, whereafter he had to walk for 2km to the next vantage point to fix it. Unfortunately he didn’t find the matching product among their spare parts, so in the end he had to ride a majority of the stage with a limited range of gears, and had to dig deep to catch up. The Scott-Swisspower MTB-racing team (Nino Schurter and Florian Vogel) then saw the chance to escape and built up a lead of more than three and a half minutes, followed by MTN Qhubeka Topeak Ergon, Bulls and Trek-Brentjens. Lady Luck was not on their side either as they had a flat tyre and had to change their wheel at water point 3. As the spare wheel did not have enough air, they had to pump the tyre and lost a lot of time. Shortly after on a tar section of the stage, they had yet another flat. The three chasing teams passed them, with MTN Qhubeka Topeak Ergon and Trek-Brentjens realising they were fighting for a stage win (as some spectators already alerted them to the fact that the FlÅ±ckiger brothers were out). However, the Bulls team of Karl Platt and Stefan Sahm were not aware of this, thinking that they were fighting for second place. With Jelmer Pietersma (Trek-Brentjens) in front he tried to build up a gap on the last 100 metres before the finish line, confident that Brentjens would be able to outsprint the others to secure a stage win. The Bulls team never attacked as they were blissfully unaware that the stage win was up for grabs, only realising it when they arrived at the finish line.

Says Jelmer Pietersma of the Trek-Brentjens team: “We were initially behind, but managed to catch up with the leading riders. We’re not very good on the climbs, but caught up on the descents. Schurter and Vogel as well as the Flückiger brothers were a few minutes in the lead, but at the second water point we heard the Flückigers had some problems – I believe they broke a chain – and at this point we realised we were riding for victory. Both Bart and I felt quite strong today and when we only had a few hundred meters to go, we knew we could win.” Commenting on his strong sprinting abilities, Brentjens said that if he can see the finish line, he can beat most riders. “Today was really great with lots of single-track, but fast and small climbs all the way,” adds Brentjens. “The Flückiger brothers were unlucky as was Schurter and Vogel.
This year’s race has some really strong contenders. As it is, the Absa Cape Epic is a hard race and very different to any other events – one needs to use a different race tactic. It’s push, push, push all the way – and today’s stage was hard as you had to concentrate all the time and stay focussed. There were also some annoying sandy sections towards the end.” With regards to the possibility of winning another stage, Brentjens commented: “The stages count together, and one gets more tired as the race goes along. At least today we finished early and can take some time to relax.”

According to Bulls Team rider, Stefan Sahm, he felt better during this stage than yesterday. “Today was okay. The climbs and flat sections were better and there was some nice singletrack. In a way we were unlucky today as we thought the Flückiger brothers were ahead of us and didn’t realise we were fighting for first place. If we knew, we definitely would’ve pushed more. But hey, Karl always gets stronger towards the end; we have a lot of patience and can wait.” Adds Platt: “Today was a nice stage with lots of awesome singletrack. At the beginning of the stage, the sun shone right into our faces which made it a bit tricky as you couldn’t see the stones, only dust. We’re feeling really strong and although we finished in second place, we’ll take the jersey in the end.”

Alban Lakata, of the MTN Qhubeka Topeak Ergon team, and still in the lead overall says: “Unfortunately we had some bad luck at the beginning as we had a puncture. I damaged my rear wheel and had to change it, but managed to catch up with the leading group. The Flückiger brothers attacked in one of the singletrack sections but also had some bad luck, as did the Bulls Team. The other Bulls team helped them out with a front wheel, as did our second team by assisting us when I had a puncture. It’s really good to be able to get support from your team mates. It was a tough day and also very hot. The Absa Cape Epic is always a hard race as you have to look where you’re riding and your nutrition is really important.”

The Songo-Specialized by DCM team of Christoph Sauser and Burry Stander finished in 14th place today (4:23.43,3) and they are in ninth place overall (9:03.00,3). Stander felt sick during stage one, and hardly slept the night before stage two, suffering from severe stomach problems.

Absa Cape Epic riders welcomed in Ceres

2010-03-22T21:32:00.005Z

Hosting the enthusiastic Absa Cape Epic riders for the first three stages of this year’s magnificent event is the picturesque town of Ceres. The town, named after the Roman goddess of fruitfulness, is the centre of one of the most important deciduous fruit producing areas in the Western Cape (South Africa). Its Mediterranean climate results in long, dry warm summers and wet cold winters with sunny days in between the rainy ones, which make the Ceres area the ideal destination for all outdoor and adventure enthusiasts. Ceres is situated 150km (or a 90 minute drive) from Cape Town, and is surrounded by mountains which shelter it completely from the prevailing south-easterly wind in summer. San rock paintings, hiking trails, 4x4 routes, scenic drives, horse riding, fresh water fishing, farm tours, cherry picking, canoeing, abseiling, paragliding, skydiving and game viewing are but a few of the activities and attractions the area has to offer. Ceres is well-known in South Africa for its fruit juices and spring water, produced and bottled in the Ceres Valley. The Absa Cape Epic participants will be staying in Ceres for three nights.

Stage one saw 1 200 mountain bikers start the Absa Cape Epic with a rude awakening at the Diemersfontein wine estate, just outside of Wellington. Steep climbs gave them an early taste of some forest singletrack. After that, another steep climb on dirt tracks took the race halfway up the tarred Bain’s Kloof pass to Water Point 1. The smooth tar descent is well known for its tight turns, so riders had to stay alert. A flat section took them to Water Point 2 at the base of a 5km climb on smooth dirt tracks through Kluytjieskraal. Once they managed to cross to the other side, riders were surrounded by mountains, with no sign of civilisation. Then it got rough on some rocky paths descending to Water Point 3. After traversing the valley, riders dreaded the final sting in the tail – a 7.8km section over the iron sleepers and sharp stones of a railway line. This murderous stretch took them to their final destination in Ceres.

Spinning with HR by Matt Hart (Torq)

2010-03-19T09:10:00.004Z

We thought this might be something you’d be interested in if you live in the busy metropolis. TORQ have teamed-up Pedal Studio to get behind their venture. Cycling indoors was for the purist with a high boredom threshold until indoor cycling classes such as ‘Spinning’ started to spring up in the mid 1990’s. TORQ are huge advocates of these kinds of classes if they’re instructed properly. It’s not quite as good as riding outside, but it comes a close 2nd…

According to Pedal Studio’s Andrew Clayton “In recent years indoor cycling has become one of the most popular classes at the local gym, promising to help you shed pounds in a fast, effective way. More often than not, you come out of the gym sweating profusely thinking you have had a ‘hard’ workout, but with no real feedback. The con is over, and Heart Rate monitoring during spin sessions is here at last.

Pedal Studio in Putney is pioneering the way, offering every rider free set up to the Suunto Heart Rate monitoring system. It ensures that a controlled intensity class is delivered, and you can reach your fitness goals sooner than you think. Each rider wears an individual, discrete monitor and is able to track their Heart Rate throughout the class, even receiving a workout feedback summary on email afterwards! Exercising in this way keeps you to train in the correct ‘zones’ and is thus results focused.

To main Spinners’ motivation and focus on goals Riders are encouraged to join the Pedal Studio’s cycling and triathlon team ~ Pro Vo2. To maintain the correct hydration with a mix of carbohydrates and electrolytes riders use TORQ energy. We think this is an ideal product to use for indoor sessions like these, because participants lose such large volumes of fluid and need to maintain hydration and energy levels.”

Andrew goes on to say ”Spinning®, a brand within the Star Trac sports equipment family, is the best cardio vascular workout you’ll ever get in less than one hour. It is no longer about an instructor shouting at you with music on full & strobe lights flashing! It is controlled, goal driven & results orientated. All backed up with the evidence of the Heart Rate feedback, adding to the motivation to achieve your goals. 95% of our members say monitoring their Heart Rates improves their exercising experience!

Exercising in this way can help many areas of the body, particularly the respiratory system. Maintaining your Heart Rate within various training ‘zones’ requires controlled breathing, subsequently facilitating the ability to reduce heart rate more quickly after exercise. It takes a few weeks of regular training to see a marked improvement, but it is guaranteed & anyone can start at any level of fitness. This technique can even be used to help control stress levels, which is particularly useful when living a busy London life! This is no ordinary form of exercise.”

For more information on Pedal Studio, visit: www.pedalstudio.co.uk

For Pro VO2 cycling and tri club, visit: www.pedalstudio.co.uk/Provo2%20Club.html

For TORQ energy, visit: www.torqfitness.co.uk/acatalog/TORQ_energy_drinks.html

Lance Mania at the 2010 Cape Argus Pick n Pay Cycle Tour as taken from Bicycling Magazine

2010-03-15T12:47:00.001Z

Seven time Tour de France winner Lance Armstrong finished ninth in his first Cape Argus Pick n Pay Cycle Tour in 2010 amid a media frenzy and wide public interest. Bicycling magazine Editor Mike Finch and producer Mike Maytham compiled this exclusive report...

Want to take part in the Cape Epic 2010?

2010-03-03T16:20:00.002Z

An opportunity has arisen for a team or a single rider to join the Cape Epic for 2010 due to a rider having to pull out of the race....if you think you have what takes or weren't able to get a place in the race contact andrew.clayton@pedalstudio.co.uk for more details.

In the rider's words:

In terms of the CE entry - I either have a full team entry (offers welcome) or my partner is looking for a rider so I would discount again for one rider - he is hoping to finish in the bottom half of the table, so nice steady and reliable. For one rider I will even chuck in the mechanic free.

Free Triathlete Europe Beginner’s Guide To Triathlon

2010-03-02T13:40:00.002Z

Taken from Triathlete Europe

When you’re starting out in triathlon, it’s sometimes difficult to know how to get going. Well, the Triathlete Europe Beginner’s Guide answers all of your questions.

The Triathlete Europe Beginner’s Guide covers everything from buying the right kit to getting you through transition; and from essential tips to a twelve week training plan. It’s all here, and it’s all FREE!

Download Your Beginner’s Triathlon Guide By Clicking Here (2.2mb)

Riding Tip: How To Ride DH – Downhill Mountain Biking

2010-02-24T09:43:00.003Z

Taken from Mountain Bike 198

Downhill mountain biking is one of those techniques that is becoming even more prevalent as bikes start getting more capable. More riders than ever are looking for ways to get faster while riding downhill in technical trail conditions, but they are conditioned to riding shorter travel bikes and hardtails. So how do we get faster going downhill and really use the bike’s capabilities? It all starts with keeping some core techniques in mind as you hit the trail and always remember…your bike has far more ability than you do…you are really just catching up. Trust your abilities, grow your skill set and trust your equipment.

Tips For Mountain Biking Downhill

The #1 mistake most riders make when experimenting with more technical downhill trails is looking directly in front of their tire. It is essential that you look down the trail, and the faster you are riding…the farther down the trail you should be looking.
Positioning your weight is your key to stability. By moving your weight lower and more rearward, you can traction on the rear end of the bike and increase your on trail stability. By keeping your legs and arms bent, you can soak up unexpected trail features by using the most travel you have on your bike…your body.
Try to stay off the brakes as much as possible. Knee jerk reactions with your brakes can blow you offline or even worse. Controlled smooth braking while keeping your speed at a level you are comfortable with will prevent most of your wrecks.
Pad up if you need to. A lot of downhilling is confidence. If it helps you out to protect your body in case the worst happens, then do it. You can never have too much on and you can always have too little. Wear whatever makes you comfortable on the trail as you try new ways to increase your speed and control on technical downhills.

The Race: Tasmania Wildside by Bruce Turvey

2010-02-23T13:46:00.003Z

Our resident house Swazi Frontiers Pedal Studio Mountain Bike Champ writes exclusively for Pedal Studio as his adventures diverts his attention from Swaziland and the Cape Epic to ''Down'Under'-the-Under''. Feel free to drop him a line and ask him questions. Some say he is a rower, others a herd boy from Africa. Oxford University (Mpumalanga) have conveyed and English award - all we know is ...... he is the Sturve.

Continued from Tasmania Wildside Mountain Bike Race - Getting there by Bruce Turvey

Why I say “sort of,” is because there is still a considerable amount of work to be done once you’ve snuck in to Australia undetected. One night in Sydney with mates, staring at the ceiling while trying to sleep cos its roughly 2pm in the arvie back home – and we were back at the airport heading for Tasmania.

No shortage of luggage juggling, overweight fines and expletives and the okes were on the plane to Taz. We were warned about this place... apparently there is a lot of cousin humping going on in the area, people are known to have scars on their necks from where their second head was removed and some, it’s said, even have kneecaps growing out their foreheads. But we weren’t intimidated by all this talk, cos we are from South Africa, and we have places like Benoni, Oribi Village, Belfast and Cape Town.

We made it to Launceston International airport in Taz unscathed, managed to get past the organic material, fruit and nut sniffer dog, into the rental car and we were heading for Cradle Mountain and the start of the dice.

After another solid 4 hour sleep cos of jetlag issues, we were up and ready for our first race.

Before I relate the events of the day, it’s probably important to explain the format of the race. It’s a four day event consisting of 140km of competition and 60km of cruising on some superb Tassie track. On average, there were two race stages per day varying between 10 and 38kms. So a bit of something for everyone, though pretty brisk riding is required to stay anywhere near the top guys.

Not hot in the morning due to our proximity to the Antarctic, but pleasant enough. We started with a cruise stage through some interesting moonscape pieces of Tazzie. Pretty tranquil if one were to ignore the prolific wallaby roadkill acting as speed bumps to unsuspecting riders. After a useful warmup we were in the starting blocks for Race 1. Luckily I got lumped in B group, they had groups of 35 riders and reseeded at the end of each stage of day one. Our race briefing on the start was “mind the first right hand turn round that tree (pointing), it can cause wipeouts.” It was very heartening to see the two guys at the front of A bunch slide out round the bend and take a few riders with them, not strong on hearing these Aussies.

The speed is furious, being only an 18km stage you have to commit with all you got. I was loving the BMX, super sprint like riding – until I got the lung burn, like I’d slapped a tot of pool acid into a hubbly bubbly and inhaled deeply. But what a feeling. I may have mistimed my run a bit given the fatigue I was feeling by the end of the stage – but it went well enough and I got reseeded into the front of B group. Great variation of surfaces and surroundings, not that you get to take it in much, but superb riding. This stage was followed by a cruise to the lunch spot where there was a great feed waiting for us – everything impressively laid on. The sight of a temporary bikers refugee camp in the middle of nowhere is quite a thing.

Very chilled for a few hours before the start of Race 2. A great racy piece of single track with a bit of everything for the lads; sharp ascents and descents with some super fast flat riding. Timing your charge is key, going too early and one can pay. Due to the short stages, the speed of each leg is probably what makes it so enjoyable. I was leading B group quite nicely until I took a wrong turning (don’t ask) – but finished in the top couple. Well tired but satisfied. Enjoyed the cruise into Tullah, completely blown on the ride in.

The city of Tullah is something else, a smaller mining town you have never seen (until day 2; Zeehan which has to be seen to be believed). Nestled against Lake Tullah, it provides a well tranquil spot to enjoy some beers and the humour of prize giving. End of day one, what a peach........

Charity Fundraising for Raleigh International - British Colombia Bike Race - June 2010

2010-02-23T13:18:00.002Z

Hi,

I'm taking part in the BC Bike Race - A 7 day mountain bike stage race from Vancouver to Whistler, British Columbia, Canada on 27/06/2010 to raise money for Raleigh International and I'd really appreciate your support.

It's easy to donate online with a credit or debit card - just go to my JustGiving page:

http://www.justgiving.com/NorfolkunChance

JustGiving sends your donation straight to Raleigh International and automatically reclaims Gift Aid if you're a UK taxpayer, so your donation is worth even more. I hope you'll join me in supporting Raleigh International.

Cheers,

Nick Williams-Howes

Spinning Showcase Blackpool 2010

2010-02-22T14:05:00.003Z

EARLY BIRD BOOKING OFFERS AVAILABLE

So it's time to step up a level to bring you even more at this year's SPINNING® SHOWCASE BLACKPOOL 2010. With pumping music and hundreds of sweating individuals, the intensity and energy is at a max. Team that with an additional 3 rooms of workouts as well as lectures and workshops and you're guaranteed to go away with a bunch of new ideas for yourself and your class.
And there's more!!

We are pleased to announce the UK's launch of the Peak Pilates MVe™ Fitness Chair with a selection of workouts.

You cannot miss this!

We are also on the look out for new and exciting talent to increase our UK & Ireland Demo Teams so ride and shine.

FOR MORE INFORMATION OR TO BOOK CLICK HERE NOW

Dallaglio Cycle Slam

2010-02-19T15:26:00.003Z

Lawrence Dallaglio, former English rugby captain, is cycling round the 6 Nations stadia with a whole host of celebrity friends and supporters. They’ll cover an utterly incredible 2,800 km distance as they’re cycling from Rome to Paris, London, Cardiff, Dublin and finally Edinburgh. As if that isn't enough Lawrence wants to complete all this in just 24 days!

All donations will be split equally between Sport Relief and the Dallaglio Foundation, so please help them stay right on track - sponsor the team today.

If any Pedal Studio riders send a sponsorship to Lawrence, please send him good wishes from Pedal Studio to!

UK's Cape Epic 2010 route presentation: My nutrition talk by Rob Enslin

2010-02-16T13:25:00.002Z

The Cape Epic (Epic) comes around once a year, usually around March (21st - 28th March this year). With the CE gaining increasing popularity yearly, it's big business. When I rode the 2005 edition it was still relatively new attracting a modest field by its current standards. With UCI points up for grabs, top riders, spanning the globe, descend on Cape Town to put their bodies through 8 days of epic hell.

Andrew Clayton from Pedal Studio, a spinning studio in Putney, put on an pre-Cape Epic event to offer advice to race entrants and to unveil the 2010 route. Andrew asked me to come along and give a short talk on nutrition. There's so much information on nutrition out there, a lot of it very technical, so I prepared a few slides on the practical side of nutrition within the context of the Epic. By way of an introduction to nutrition I reminded the listeners about the basic breakdown of the nutritional components:

1. Protein - helps repair the muscle tissue (recovery)
2. Water and salts - eliminate wastes, temperature control and helps digestion
3. Carbohydrates - fuel muscles (keeps you going and helps recovery)

Here's a summary of what I spoke about.

1. Develop good habits

The main reason people don't drink or eat is because they are just not in the habit of doing so.
Start good habits now! Makes drinking a lot easier
Drink at work and home (not only on the bike)
Bottle is your best friend - carry one everywhere
Learn to eat and drink while you train

2. Know your body - conditioning

The Epic is no ordinary race. Every stage is a race in itself. Before a rider undertakes to punish his or her body this severely it's important to know your own limits - just how far can you push it before it 'breaks'.

If you look at this typical Epic pattern (8-day stage race):

pre-fuel/hydrate > race > refuel/rehydrate > recover (day 1)
> pre-fuel/hydrate > race > refuel/rehydrate > recover (day 2)
> pre-fuel/hydrate > race > refuel/rehydrate > recover (day 3)
> pre-fuel/hydrate > race > refuel/rehydrate > recover (day 4)
> pre-fuel/hydrate > race > refuel/rehydrate > recover (day 5)
> pre-fuel/hydrate > race > refuel/rehydrate > recover (day 6)
> pre-fuel/hydrate > race > refuel/rehydrate > recover (day 7)
> pre-fuel/hydrate > race (day 8)

Pretty monotonous right?

There's a lot of fueling and hydration taking place so it's important that your body becomes accustomed to the repetitious nature of this feeding.

The single best way to prepare yourself is to mimic this behavior. Try using a block of training to expose yourself to it before you ride the Epic. If you find you're suffering from ill feelings you still have time to change your products or habit.

3. Planning

Nothing beats planning, right? Not enough can be said to emphasise planning. A notable benefit to good planning is reducing stress. If you're stressed you'll suffer. The only stress you need to deal with is the stress of the race (the inherent race stress - not self-inflicted stress). Here are a few specifics to look at:
No shortcuts to nutrition - just do it
Good planning controls your stress (the right type of stress)
Packing: organise your nutrition to make it accessible and easy to reach
Stock - how much and what to take? (buy UK or SA?)
Times: meal, wake up, flights

4. Food and equipment

How you consume your nutritional products is important. From the type of bottle to drink with to where and how you carry your energy bars.
Coffee and tea (go easy)
Gels - convenient, easy to measure, messy
Bars - solid food, minerals, convenient, but avoid chocolate-coated
Supplements
Use the 3 feed stations wisely (water, energade (*SA) & coke)
Personal snacks (foiled portions from breakfast) & savoury
Bottles vs Hydration pack - personal choice
Anti-cramp tables (emergency)

5. BDA (before, during and after)

If you pick up any nutrition book you'll find the same information written: drink and eat before, during and after you race or train. There's a reason for that... because it's been proven time and time again that it's the most effective way to support you during the event and prepare you for recovery.

Before - water, water, water, good breakfast, berocca
During - water, energy drink, solid food (use feed stations)
After - recovery drink (within 30mins), water, water, water, good meal.

If you lose your appetite get some help. You NEED to be eating and drinking.

VIEW THE SLIDESHOW

Suunto Heart Rate Training Evening

2010-02-12T13:45:00.005Z

Our resident Master Instructor Sandro was joined by Steve Newell, who is the Business Development Manager & Fitness & Wellness (EMEA) for Suunto and they both delivered a very informative technical Heart Rate Training session at the Telegraph in Putney on the 4th February.

Not too many people know this but the Team Heart Rate system you see in use at Pedal Studio is still in early days of development. There are a number of competitors to this market and Suunto are powering their way ahead as market leaders. With the close support of Steve and his team there are some exciting developments ahead for the Team System and I was very grateful Steve could make the evening. He is a wealth of knowledge and offered some great insight into the technical questions raised on the night.

Sandro answered my call and did not just address the issue of Heart Rate training but he took things to the next level discussing Excess post-exercise oxygen consumption (EPOC) and the Suunto ‘Training Effect’. The Suunto Training Effect is represented as a number 1 through to 5 and appears on your feedback you get after each training session. Remarkably, Suunto have not just been happy with delivering Heart Rate training but are pioneering this science further and unknown to you, the rider, the system actually records the timing between the beats of your heart beat which is a critical component to take the science of EPOC further.

The technical evening covered topics such as: Why Heart Rate training, VO2 , EPOC , Training Affect , Coaching and Training Programmes (and the important there off). The session opened to the floor and Sandro provided key advice and answers to questions on technical issues around training. It is very clear in Sandro we have an exceptionally experience instructor and I would encourage you all to tap into this to enhance your training.

Steve offered a great example of how a standard route of 6km took him 30 minutes to run and produced a Suunto training affect of 3.1 however after a heavy gym session and fatigued muscles, all things being equal, he ran the same route later that week in the same time and produced a Training effect of 3.6 – proving that it is not just about Heart Rate but the ever important Suunto Training Effect.

I am going to ask Sandro and Suunto to run more techy training evenings as not only are they a good social evening out of like minded folk but there is so much to learn in this science of training and I want to firmly place Pedal Studio at the tip of all this, giving you the average person who is training access to this knowledge. It will deliver results and keep things interesting for you.

Missed the talk? Want to know more? Please mail me and I will ask Sandro to answer your questions. Whilst many of you see our Spinning instructors as just that, you should know these are experts in their field. Sandro is not only a Master Spinning Instructor but uses the Joe Friel (Training Bibles) coaching approach to coach top athletes in all sports. He is an ambassador for Suunto and their confidence and choice of him is evidence of his vast experience in the training and health industry.

Finally – I do have Suunto Heart Rate watches for sale that link into our Team System at the Studio. Drop me a line if you are interested.

ABSA Cape Epic™ – 2010 LAUNCH – London (U.K.)

2010-02-12T13:32:00.005Z

The ABSA CAPE EPIC 2010 route launch took place in London on the 4th February 2010.

This 2010 route screening was hosted at the Telegraph pub in Putney and arranged by Andrew Clayton from www.pedalstudio.co.uk . The evening attracted a number of enthusiastic London mountain bikers and some of the attendees travelled in from as far out as Birmingham. The evening included presentations from Sandro Morelli (S2-Fitness) on Heart Rate training and from Rob Enslin (AWcycles) on Nutrition.

ABSA Cape Epic - Route Launch 2010 - London - Rob Enslin of AWCycles delivering a talk on Nutrition. Rob finished 11th in the 2005 ABSA Cape Epic - so knows a few tips.

Rob and Sandro are both experts in their field and delivered some very valuable advice. Rob, who is a past competitor of the ABSA Cape Epic and managed an excellent 11th place in 2005, gave some very good practical nutrition tips. The 40 odd riders were then treated to the 15 min ABSA CAPE EPIC 2010 route presentation and were glued to the big screen as the breath taking scenes and tastes of what lies ahead were screened. The tough terrain and steep climbs noted by Dr Evil brought on a few gasps and the Dr Evil 3 second slow motion ‘stare’ drew some good laughs.

Sandro Morelli (Suunto Ambassador) giving 1 2 1 advice after delivering a very informative Heart Rate Training / Coaching talk

The floor opened to a presentation on key points and race tips and a typical day at the Cape Epic was described. This was followed by a number of questions as the evening became more social. It was clear there is a growing core of like minded Mountain Bikers who enjoy stage racing and incorporate annual holidays with a race. These Mountain Bikers are hungry to train together in Wales and next year it seems some pre ABSA Cape Epic training weekends are required to be held in Wales – Afan.

The evening finished off at 10pm and the Telegraph must be commended for looking after our guests so well. The venue is lovely and spacious and the delicious food was very well received. Overall it is a very suitable venue to host a launch especially as it is in close proximity to both the A3 and the overland rail.

All riders were invited to enjoy Spinning sessions at the Pedal Studio to evade the snow and rain scheduled for the next two weeks ahead

Riders socialising after the presentation

Tasmania Wildside Mountain Bike Race - Getting there by Bruce Turvey

2010-02-11T13:39:00.004Z

Our resident house Swazi Frontiers Pedal Studio Mountain Bike Champ writes exclusively for Pedal Studio as his adventures diverts his attention from Swaziland and the Cape Epic to ''Down'Under'-the-Under''. Feel free to drop him a line and ask him questions. Some say he is a rower, others a herd boy from Africa. Oxford University (Mpumalanga) have conveyed and English award - all we know is ...... he is the Sturve.

Why Tasmania?

Why travel half way round the planet and across countless time zones to ride a mountain bike in a place so far south of Australia you would be forgiven for thinking it was the Antarctic? So far south in fact, even the Aussies don’t consider Tasmania to be part of Australia? Short answer....I don’t know!!

Anyway, we did, my brother Doug and I....and this is how it went down. You may have heard me drivel on about the race in Swaziland, one I entered with my rowing mate Warren two years ago. He’s the guy that got relocated to a nearly uninhabited mining island north of Australia. On any other day it doubles as the rectum of the world. Naturally, a well adjusted South African such as myself knows better than to go to Australia, let alone Australia’s Northern rectum. (Whoever heard of a rectum in the North anyway, those things usually reside in the South.)

So the deal between Warren and myself was, I’ll come to Australia for a visit, but only if we can do a worthwhile mountain bike race and have some beers afterwards. The hunt was on for such a race. As it turns out, I was busy trying to shower in a waterless shower during one of the ABSA Cape Epic stages. As happens in waterless showers, all the occupants exit the shower in various stages of lather, lubrication and moisture (starting to sound like a porn movie) and take in the African sun. They also get talking while waiting for the fire truck to arrive (don’t ask) to refuel our shower action. In the cubicle next to me was an Australian Sheila (that’s Tazzi for female) and we got talking about the relative merits of certain MTB races around the world. In her slightly nasaly Aussie twang reminiscent of a breaking guitar string she informed me of the Tasmanian Wildside Mountain bike race. “Best in the world” she said, which begs the question why was the Cape’s finest wineland dust on her mountain bike – I just put it down to good marketing on the Epic’s part. Big up themselves.

For some reason, I believed her, informed Warren and before I knew it, I had booked a flight and signed up for about 34 quality hours of arguing with the Australian Embassy to get a visa to enter their country. When my brother Doug heard about this adventure, he signed up for some of the Aussie action and our touring party was three. Now getting yourself, your brother and your bike to Australia is almost as hard as pronouncing Woolongong, seriously, that’s actually a place in Oz. Hints and tips of getting bikes into Australia.

1. They have to be sparkling clean - if there is a trace of organic matter anywhere on the bike, it gets quarantined by the fun police (these okes are everywhere

2. Get the bike professionally cleaned by a bike shop and get them to provide a certificate declaring complete absence of said offensive organic matter

3. Pack light. It’s not easy coming in under 20kg flight restriction placed on you by Qantas

4. Hint; put all the heaviest stuff in your backpack and take it on the plane, but nothing that resembles a box knife, multi tool or anything else that may destabilise international security

5. Better still, have your bike weighed and checked into the “Special baggage” area and when the lady with all the hair product isn’t looking, stuff your heaviest piece of luggage into your bike bag. Not strictly legal, but great adrenalin rush and always rewarding to sneak one past the fun police.

6. Buy your powders, gels, tire lube etc in Oz – that stuff is not light

7. Once in Oz, use Virgin Airlines instead of Qantas flights to get around – they have an allowance for sports equipment

8. Hope for the best

Some closes shaves with immigration, the fun police and a handful of cavity searchers and our troubles were over.....the race was about to begin...well not really, but sort of.

To be continued.......

TRIATHLON CYCLING RUNNING SHOW 13/14 FEBRUARY 2010

2010-02-11T12:51:00.002Z

The Triathlon Cycling and Running Show will take place at Sandown Park on the 13-14 February and once again will be packed with the greatest products, services, seminars and features for the triathletes, cyclists and runners.

Whether you are a seasoned competitor, or new to the world of multisport, TCR10 is for you. Two seminar theatres will have presentations from top coaches and athletes, the Zoggs SwimZone to help with your swim technique, the Saucony 10K run, Multipower indoor cycle competition and over 130 top brands and retailers exhibiting.

Opening Times:
Saturday 13th Feb 9:30am - 5:00pm
Sunday 14th Feb 9:30am - 5:00pm

Venue address:
Sandown Park, Portsmouth Road, Esher, Surrey
KT10 9AJ.

Mountain Biking Weekends in Wales (Afan Park) - 27/28 Feb & 6/7 March.

2010-02-11T12:24:00.005Z

Righty, who is up for some serious fun ? I have said I would be arranging out rides to Wales - Afan Park and the first few will kick off this next month.

The plan is to head down early Saturday - should be a 2,5 hr drive down and return Sunday Arvy for each weekend . We will leave from the Studio 7am Sharp and drop clobber at the accommodation and hit the rides. Whites on the Sat and Skyline on the Sunday.

There is a ton of useful information on these sites below - so check them out.

MTB Wales
Afan, where we will head ! Bike centre - everything we need is here and accommodation up the road!
The Skyline ride we will def do Sunday !!
The Whites - Sat ride
Bike shop at the centre there in Afan

You can hire bikes there, arrange coaching ( I will of course help by leading the ride - but if you want side line coaching from experts, maybe Saturday is a coaching day and Sunday you ride with the main group)

Check out the rides too - Skyline will be one we definitely do on Sunday and probably Whites on the Sat !

I will fire up a Face Book event for this so please add/confirm your attendance there.

Costs - well if you need to grab a ride, we can share costs, I plan to hire a van to accommodate the numbers needing a lift and we can split this. Accommodation is usually £25 for the night. Food we will get at the local club or just buy and make and the rides .............. the AWESOME routes - are FREE

The Bike centre / Drop Off coffee shop - is awesome , you can get everything there from bike repairs , bike rental , breakfast / lunch / dinner , toilets and showers - it is the UK's no 1 centre for good reason.

So join up ! We can chat to our resident mechanic Ben about pre ride services for those of you who have not gotten onto the bike for a while.

I'll send out more details closer to the time - what to bring etc but for now I hope you can stick this into the diary and join us in Wales

See you for some serious fun in Wales,

Andrew

Laureus Cycling Fundraising Events

2010-02-09T12:26:00.005Z

Join the Laureus Team in "Using the Power of Sport to Change the World" - upcoming events include:

LONDON TO PARIS BIKE RIDE
24-27 June 2010
Registration: £300, Minimum sponsorship: £1000

Laureus World Sport Academy members Miguel Indurain and Daley Thompson joined the Laureus team during the 2009 London to Paris bike ride - this year cycle 214 miles in 3 days through beautiful English countryside and stunning French vineyards to a celebratory finish at the Arc de Triomphe.

RIDE THE TORTOUR
19-22 August 2010
Registration: £250, Minimum sponsorship: £1250

Join one of the Laureus elite teams of 6 for this 1000km non-stop team cycling challenge. Supported by the Laureus crew you will ascend 15000m during the ride and experience the stunning Swiss countryside at its best.

For more information or to apply for either of these events contact tom.soper@laureus.com or 0207514 2799

CUSCO AND SACRED VALLEY DESTROYED BY FLOODING - SACRED RIDES WANT TO RAISE FUNDS

2010-02-08T13:18:00.004Z

Hello fellow Riders. As you may know, we have been offering mountain bike adventures in Peru for several years. In fact, Peru was the first place outside of North America that I rode my mountain bike, and the site of our first international trips. I have close friends there, and part of my heart still resides there, among the valleys and villages of the Andes.

So it was with great sadness that I first heard the news of the devastating floods in the Cusco, Urubamba and Machu Picchu areas. Although the media have been focused on Machu Picchu and the tourists that were stranded there, the reality is that thousands of Peruvians in the area have lost much more than a few days of their vacation. Some have lost family members, many have lost their homes, and many more have lost their livelihoods, through destroyed crops and land.

As part of our ongoing efforts to use mountain biking to make a positive difference in this world, we will be donating $200 and 5% of the revenues from our spring trips to Peru to help people affected by the flooding.

I invite you - especially those of you that have joined us in Peru and know how magical the land is and how warm the people are - to help us help those affected by the floods by making a donation to help those in need. We will be donating to Peruvian organization Caritas (website in Spanish), which is working directly with those affected by the floods. You can make your donation directly on their website if you read Spanish, otherwise you can make a donation via our nonprofit organization Bikes Without Borders. BWB will be making a wire transfer to Caritas next Friday.

To make a donation to Caritas via Bikes Without Borders, go to the online donations page, scroll down to 'Donate to help those affected by the flooding in Peru,' and click 'Donate' All donations processed between now and next Friday will be sent to Caritas. Please note: BWB is a registered Canadian nonprofit organization.

Peru needs your tourism dollars, so if you're considering a visit, the spring will be a great time, as the damaged areas will be reconstructed, Machu Picchu will be open again, and communities will be in dire need of renewed tourism.

Please help us how the world that mountain bikers can make the world a better place!

Yours sincerely,

Mike Brcic, president,
Sacred Rides Mountain Bike Holidays

TCR Sports Injury Clinic 13/14 Feb 2010

2010-01-28T12:44:00.002Z

Physio4Life, TCR Sports injury clinic will be providing the following services which you will need to book on the day. Appointments are available from 9am to 5pm. Bookings can be made at their stand in the main foyer on arrival. All services below are free except the Pilates class which is £3.00 per person.

PHYSIOTHERAPY
Our specialist consultants will give you free advice and treatment
on any injuries you may wish to discuss.

MASSAGE:
Our experienced international sport massage therapists will be available
to provide a free massage. Please book your appointment on the day.

PILATES:
We will have 45min Pilates classes on Saturday at 10.30am,
11.30am and 12.30pm which you are welcome to join
whether you are beginner or advanced level of Pilates
The cost for the class is £3.00. Please call to book your
place on 020 8704 5998.

BIOMECHANICAL ASSESSMENT:
Mark Saunders, Clinical Director of Physio4Life will be
providing high quality service with video and
foot analysis. This will be useful for you if you are
planning to purchase orthotics or running shoes, you are experiencing
any running injuries or you wish to improve your performance.

For more information click on www.physio4life.co.uk

TALK:
Seminar talks in TCR Seminar Area (times to be con rmed)
Mark Saunders, Specialist Sports Physiotherapist will be talking
about “The Role of Orthotics and Core on Performance and Injury in Runners.”
Ben Wilde, Specialist Sports Physiotherapist will be talking: “Self Management
on Triathlon Injuries.” Come and get the top 10 tips on how to
prevent or treat sports injuries.

TRAINING AND COACHING ADVICE:
Physio4Life have teamed up with local triathlon coach Pat Leahy. You
will be able to book an appointment with Pat and discuss any
issues you might have regarding triathlon training, tness or
equipment.

For more information regarding Pat please visit his website www.provo2.com

Anthony Maynard Sportive 2010 - Entries now Open

2010-01-27T14:53:00.002Z

Following the huge success of the inaugural event, entries are now open for the second Anthony Maynard Sportive, promoted by Reading Cycling Club, on Sunday July 18th 2010.

“Really fantastic”... “Lovely atmosphere really well organised”... “Great route”... “Loved the course”... “Surprisingly hilly”... “Great, really enjoyed it”... “Very well organised, very friendly, very well signed”... “The food was superb”... “More than just a sportive”... “Great camaraderie”... “Can’t wait until 2010”... are just some of the comments from participants in the 2009 event.

In addition to being very well received by the riders, the 2009 Anthony Maynard Sportive raised over £6000 to support the event charities.

“We want the 2010 Anthony Maynard Sportive to be even better.” said Event Director, John Hollands. “It will continue to be a great tribute to Anthony and his love of cycling. We will have the same challenging courses as last year, 110km and 195km of fast rolling Berkshire & Wiltshire Downs riding at its best. For 2010, we have enhanced the facilities at the Theale Green HQ to include improved parking and more space for riders to use pre and post event.” He continued, “Given the fantastic feedback from the 2009 event, we’re expecting a sell-out this year and with rider numbers being limited to 500 you will need to enter now to guarantee your place.”

The event is being held to honour Reading Cycling Club’s Anthony Maynard who, aged 25, tragically lost his life in July 2008 when struck by a vehicle whilst cycling in an evening club ride. Organised by his club mates, the Anthony Maynard Sportive is run on a not for profit basis with proceeds being distributed to charities that reflect Anthony’s interests.

Further details and online entry can be found at www.anthonymaynardsportive.org

Stand and Ride with Haiti - 90 Minute Charity Strength Ride with Jill

2010-01-21T17:19:00.001Z

SATURDAY 30TH JANUARY AT 12pm

Come along to the studio and ride for Charity as Jill help's raise money for Partners in Health.

Rides will not be taken off your credits but rather a donation to the charity is the entry fee (recommended ride donation of £15). So please bring cash with you and hand it to Jill who will be collecting the donations.

ALL proceeds however large or small will be donated to Partners in Health and their operations in Haiti - Jill is giving her time for free so please come along and support the drive.

PIH:
PIH has been working on the ground in Haiti for over 20 years. Partners In Health (PIH) works to bring modern medical care to poor communities in nine countries around the world. The work of PIH has three goals:

1. to care for patients,
2. to alleviate the root causes of disease in their communities, and 3. to share lessons learned around the world.

Based in Boston, PIH employs more than 11,000 people worldwide, including doctors, nurses and community health workers. The vast majority of PIH staff are local nationals based in the communities they serve.

All you need to do is turn up and ride!