TOUR of WESSEX

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

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

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 ?

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

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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)

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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

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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
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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
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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
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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

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.

Black Mountains 3 Day Mountain Bike Stage Event

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

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

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

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

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

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