tag:blogger.com,1999:blog-51900901539144000442024-03-05T16:52:18.764+00:00race-pace.netaka Phils Road Biking Blog. Hints, tips, pictures and reviews for new road cyclists.Anonymoushttp://www.blogger.com/profile/00939215981235016467noreply@blogger.comBlogger495125tag:blogger.com,1999:blog-5190090153914400044.post-15774203847804300132018-06-04T12:52:00.000+01:002018-06-04T12:52:33.031+01:00Tour of Britain One Day Ahead - Phil Jones Press Release<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoYTs1zWZ_I7g267IaBoSEM6iwgzKajnFBH8PX3qa_58HzXVm3znV1txZCKuu98gzOs0BBwbA6CX7GHhy_cxzcALM7T2ypvnpo6Z8FzFe-Whm-qsQzL-nvTOmc7guGVFoKQep7ItGu1S-h/s1600/Phil+Jones+Press+Release+Image.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1065" data-original-width="1600" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoYTs1zWZ_I7g267IaBoSEM6iwgzKajnFBH8PX3qa_58HzXVm3znV1txZCKuu98gzOs0BBwbA6CX7GHhy_cxzcALM7T2ypvnpo6Z8FzFe-Whm-qsQzL-nvTOmc7guGVFoKQep7ItGu1S-h/s320/Phil+Jones+Press+Release+Image.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Photo Credit - Russ Ellis</span></td></tr>
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<![endif]--><span style="font-family: "arial" , "helvetica" , sans-serif;">
</span><br />
<div class="s5" style="margin: 1.5pt 0cm 0cm;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span class="s6">Phil Jones MBE, the
Managing Director of Brother UK, will ride the entire route of the
2018 OVO EnergyTour of Britain in September, one day ahead of the
elite professional riders who will tackle the same demanding eight-stage
course. </span></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span><br />
<div class="s7" style="margin: 0cm;">
<br /></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span><br />
<div class="s7" style="margin: 0cm;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: rgba(255, 255, 255, 0);"><span class="s8">Jones, 49, will
ride with cancer survivor James Golding, the world record holder for the
greatest distance ridden in seven days, in pursuit of an ambitious fundraising
target of £50,000 for the Dave Rayner Fund, a voluntary organisation that
supports young British riders racing abroad. </span></span></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span><br />
<div class="s7" style="margin: 0cm;">
<br /></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span><br />
<div class="s7" style="margin: 0cm;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: rgba(255, 255, 255, 0);"><span class="s8">Under Jones’
leadership, Brother UK has become the most influential supporter of grassroots
British cycle sport, providing consistent, committed support in a range of
areas for the last seven years. It now helps seven development teams, as well
as sponsoring some of Britain’s biggest races and funding a fleet of neutral
service support vehicles. </span></span></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span><br />
<div class="s7" style="margin: 0cm;">
<br /></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span><br />
<div class="s7" style="margin: 0cm;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: rgba(255, 255, 255, 0);"><span class="s8">Both Jones and
Brother UK turn 50 this year, and attempting to raise £50,000 for a fund that
has allowed some of the most successful British riders of the last 30 years to
pursue their dream of turning professional will add to the technology giant’s
impressive commitment to the sport. </span></span></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span><br />
<div class="s7" style="margin: 0cm;">
<br /></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span><br />
<div class="s7" style="margin: 0cm;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: rgba(255, 255, 255, 0);"><span class="s8">“Turning 50 in
2018 made me think about doing something big in terms of a physical challenge,while also
raising awareness for the excellent work of the Dave
Rayner Fund,” Jones explained. </span></span></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span><br />
<div class="s7" style="margin: 0cm;">
<br /></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span><br />
<div class="s7" style="margin: 0cm;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: rgba(255, 255, 255, 0);"><span class="s8">“It’s a tough
environment to succeed outside of the elite
Olympic development programmes. In Britain, we have so much
talent available, and we must provide adequate pathways for
those individuals to succeed. When you consider how many of
today’s professional riders have been helped by the Dave
Rayner Fund, it’s clear to see that if we want to continue
producing some of the best athletes in the
sport, we need to help fund
their racing abroad.”</span></span></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span><br />
<div class="s7" style="margin: 0cm;">
<br /></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span><br />
<div class="s7" style="margin: 0cm;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: rgba(255, 255, 255, 0);"><span class="s8">The Tour of
Britain, which has a history stretching back to the post war years, has grown
in popularity each year since race organiser SweetSpot re-launched the event in
2004. Its position on the calendar attracts some of the biggest names in the
peloton, who use the race as final preparation for the annual World Road Race
Championships. A race that even elite professionals regard as demanding will
offer Jones and Golding the ultimate challenge. </span></span></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span><br />
<div class="s7" style="margin: 0cm;">
<br /></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span><br />
<div class="s7" style="margin: 0cm;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: rgba(255, 255, 255, 0);"><span class="s8">“This will be
the hardest thing I’ve ever done on a bike, for sure,” Jones
said. “Having started road cycling 10 years ago, I’ve
experienced first-hand how much progress you can make with your physical
and mental wellbeing by riding a bike. My first charity challenge was 30
miles from Manchester to Liverpool in 2008, which felt like a huge challenge, and now I’m ready to join James Golding
in taking on the UK’s leading multi-stage race, totalling around
1500km of distance. Cycling has given me so much, and I am keen
to give something back to the sport.”</span></span></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span><br />
<div class="s7" style="margin: 0cm;">
<br /></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span><br />
<div class="s7" style="margin: 0cm;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: rgba(255, 255, 255, 0);"><span class="s8">The OVO Energy
Tour of Britain is Britain’s premier multi-stage race, unfolding
over eight days. The 2018 </span><span class="s9"><i>parcours</i></span><span class="s8"> is particularly challenging, with a hilly route through some of
the country’s most iconic landscapes. Previous British winners of the
race include former Tour de France winner Bradley Wiggins
(2013), and the reigning British road and time-trial
champion, Steve Cummings (2016).</span></span></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span><br />
<div class="s7" style="margin: 0cm;">
<br /></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span><br />
<div class="s7" style="margin: 0cm;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: rgba(255, 255, 255, 0);"><span class="s8">One of the
vehicles from Brother UK’s neutral service fleet, commissioned by Brother for
use in British professional races, will follow the pair in support. </span></span></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span><br />
<div class="s7" style="margin: 0cm;">
<br /></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span><br />
<div class="s7" style="margin: 0cm;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: rgba(255, 255, 255, 0);"><span class="s8">Financial partners
keen to support the costs of staging the eight-day event are sought,
with sponsorship going directly to the Dave Rayner Fund. A number of
fundraising events are planned before the challenge, and Jones is
asking road cyclists across the UK to donate with a view
to contributing to the £50,000 target perhaps by giving the cost
of a cappuccino and cake - £5.00 - via the Dave Rayner website - <a href="http://www.daveraynerfund.co.uk/">www.daveraynerfund.co.uk</a> </span></span></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span><br />
<div class="s7" style="margin: 0cm;">
<br /></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span><br />
<div class="s7" style="margin: 0cm;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: rgba(255, 255, 255, 0);"><span class="s8">Speaking on
behalf of the Dave Rayner Fund, former British champion Tim
Harris said: “It’s great to see an initiative like this. Riding
multi-stage events takes a lot of preparation. It won’t be easy by
any stretch of the imagination, and Phil will need to be in
peak physical and mental condition. I know Phil will be up for the
challenge, and having a world record holder like James by his
side will push him on to the finish.”</span></span></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span><br />
<div class="s7" style="margin: 0cm;">
<br /></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span><br />
<div class="s7" style="margin: 0cm;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: rgba(255, 255, 255, 0);"><span class="s8">OVO Energy Tour
of Britain Race Director Mick Bennett said: “This year’s OVO Tour of
Britain is particularly challenging, as many of the teams use this race as
a springboard to
the World Championships. We’ve increased the
climbing this year to reflect the World
Championship course in Innsbruck, so it’s going to be a hard, tough,
race for anyone riding the route.”</span></span></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span><br />
<div class="s7" style="margin: 0cm;">
<br /></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span><br />
<div class="s7" style="margin: 0cm;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: rgba(255, 255, 255, 0);"><span class="s8">Phil Jones’ ‘One
Day Ahead’ challenge will start In Carmanthenshire on Saturday September
1, 2018,and finish in London on Sunday September 9, 2018, the same
day as the race (allowing for a rest day).</span></span></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span><br />
<div class="s7" style="margin: 0cm;">
<br /></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span><br />
<div class="s3" style="margin: 0cm;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: rgba(255, 255, 255, 0);"><span class="s8">Further information on the
challenge can be found at </span><a href="http://www.tobonedayehead.co.uk/"><span class="s10">www.race-pace.net</span></a><span class="s8"> and donations can be made via the Dave Rayner Fund website at <a href="http://www.daveraynerfund.co.uk/">www.daveraynerfund.co.uk</a> </span></span></span></div>
<span style="background-color: rgba(255, 255, 255, 0);"></span><br />Anonymoushttp://www.blogger.com/profile/00939215981235016467noreply@blogger.com0tag:blogger.com,1999:blog-5190090153914400044.post-29505338082111919782018-06-04T12:30:00.000+01:002018-06-04T12:30:07.436+01:00Tour of Britain One Day Ahead - Phil Jones & James Golding<span style="font-family: "arial" , "helvetica" , sans-serif;"></span>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFJ9A4buoQZdCgvH_TtSC7RewZXCxC7QIjUSZmBTUGy7gsBgfacgEs9izDWzWP2AbxgpxE4BNAnFje4wDu04_TfFtKblr6GgbG17t-4Lk9nCBi0FbItC7JRBu0VRoH1Eny7XUjWFjmZEsT/s1600/Dar+Image+1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="681" data-original-width="1024" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFJ9A4buoQZdCgvH_TtSC7RewZXCxC7QIjUSZmBTUGy7gsBgfacgEs9izDWzWP2AbxgpxE4BNAnFje4wDu04_TfFtKblr6GgbG17t-4Lk9nCBi0FbItC7JRBu0VRoH1Eny7XUjWFjmZEsT/s400/Dar+Image+1.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Phil Jones MBE, Managing Director, Brother UK Ltd</span></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">News has broken today that I’ll be riding the 2018 Tour of Britain one day ahead of the official race<span style="font-family: serif;">.</span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: serif;">W</span>ith the ambitious goal to raise a large sum of money (£50K+) for the Dave Rayner Fund, who financially support promising young bike riders to race in Belgium and gain critical experience on their journey to one day become professional, it'll be the toughest thing I've ever done.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">I’ll be joined on the ride by 7 day world record holder - James Golding - someone who I have been fortunate to get to know well through cycling. <b>James is an inspiring character who I’ll be delighted to have at my side. </b></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><u>Reasons for Doing It</u></span></div>
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<li><span style="font-family: "arial" , "helvetica" , sans-serif;">I’m turning 50 this year and wanted a BHAG to aim for (Big Hairy Audacious Goal).</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">It will be the 10 year anniversary of my getting back into road cycling after a break of more than 20 years. </span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">The company that I run (Brother UK) also celebrates its 50th anniversary this year.</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">To raise money for the Dave Rayner Fund to give the opportunity for more promising young riders to race in Belgium as part of their development. <b>Big Goal - £50K.</b></span></li>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLGddYjioqFiAZQDN9IAIZdm7DAWTr4CM4qZbAQdlJJKyjz0oXVQ5yeli26YX78IEnAPLU_LrGZIf1qwZkGXCmSDHKrvhJhP4p38gsbiF65XNgBp9hdSJMXXuCkDiXYxj2tnB30v7N6FTd/s1600/James+Golding.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1068" data-original-width="1600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLGddYjioqFiAZQDN9IAIZdm7DAWTr4CM4qZbAQdlJJKyjz0oXVQ5yeli26YX78IEnAPLU_LrGZIf1qwZkGXCmSDHKrvhJhP4p38gsbiF65XNgBp9hdSJMXXuCkDiXYxj2tnB30v7N6FTd/s320/James+Golding.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">James Golding - 7 Day World Record Holder</span></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><u>Three Main Messages</u></span></div>
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<li><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Extraordinary people can do extraordinary things.</b> James is the perfect example of this. Fighting back from cancer and given a 5% chance of survival, he went on from great adversity to compete in many major cycling challenges and then ultimately went on to secure the 7 day distance world record (1766.2 miles). My first long ride in 2008 was Manchester to Liverpool. Back then, that was a big distance (30 miles). Today that would be a short training ride, so it’s surprising where you can end up. <i><b>By taking that first step or first ride, you’ll be surprised where it can lead you.</b></i></span></li>
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<li><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Cycling is great for your overall wellbeing - physical and mental.</b> In 2008, I was overweight, sedentary and fast heading towards 18 stones in weight (114kg). My job is pressurised with a lot of responsibility and my weight was spiraling. Riding a bike has seen my weight drop dramatically (now 85kg), my cardiac fitness improve dramatically and - as importantly - cycling has been an outlet for creative thinking, de-stressing and my overall mental health. I’d like other people of all ages to hear that message and maybe swing their leg over a saddle again, it’s never too late (or too early). <i><b>In particular, I want to highlight that men need to ‘speak up, not man up’ if they are struggling to cope with their own mental health and that cycling is a great preventer/release mechanism for stress. </b></i></span></li>
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<li><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Fulfilling the potential of promising young racers.</b> As a sponsor in the UK domestic racing scene, you can see how much it depends on volunteers and goodwill (like many sports). All the main money is pointed towards the ‘medal factory’ and if you are not on the elite programmes then it can be very difficult to reach your potential. For me that means many young people may not fulfill their true capabilty as an elite road cyclist and The Dave Rayner Fund addresses part of that gap. <i><b>The fund has already contributed to the careers of many elite cyclists including Dan Martin (UAE Emirates), David Millar (Retired), Hannah Barnes (Canyon SRAM), Geraint Thomas (Sky),</b> <b>Nikki Brammeier (Former World CX Champion),</b> <b>Tao Geoghan-Hart (Sky), Owain Doull (Sky) and Matt Brammeier (Aqua Blue).</b></i></span></li>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><u><span style="-webkit-text-size-adjust: 100%;">1</span><span style="-webkit-text-size-adjust: 100%;">0 ways you can help</span></u></span></div>
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<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Please help me publicise the ride by sharing on social media. <b>I’ll be posting updates via Twitter and Instagram - @roadphil </b></span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Help me to raise some money through your own fundraising initiatives and donate via the Dave Rayner website. <b>Crack On. Do a challenge. Push that perimeter.</b></span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Donate something. If you can afford a fiver -brilliant. A tenner - perfect. Twenty - high five! If you are a millionaire, are you feeling generous? <b>Donations can be made via the Dave Rayner Fund website <a href="http://www.daveraynerfund.co.uk/">www.daveraynerfund.co.uk</a></b></span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Can you help with costs as a sponsor? <b>Get in touch.</b></span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Can you help en route? <b> If you are a sports therapist for example, would you be prepared to come and give us a treatment? </b></span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Would you like to join a leg? Each day we will aim to do something interesting and will invite up to four people to join us in exchange for a donation. <b>Keep an eye on social media.</b></span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Would you like to do our social media for us during the week? <b>It is a fundraiser, so if you fancy eight days of hard work and long hours for no reward, step up!</b></span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Are you a hotel in one of the start towns? <b>Would you be prepared to donate us three rooms and we'll shine a light on you?</b></span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Can you donate a super auction item for us to help raise funds? <b>We plan to run a series of auctions and other events in the run up to the Tour of Britain. </b></span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Be the difference. <b>Take an action on any if the items 1-9. </b>One thing I have learned is that the UK cycling community is fantastic and look after their own. Let's give these promising young racers the start they need and let's see if we can get them to a full career in the sport of cycling.</span></li>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><u>Sponsors</u></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Huge thanks to the following people and companies for their assistance: -</span></div>
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<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Main Sponsor - TBA (Available for £2,500).</span></li>
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<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Bike sponsor - Canyon (Phil Jones); Trek (James Golding)</span></li>
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<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Cycling Kit - Kalas</span></li>
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<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Nutrition Sponsor - Secret Training</span></li>
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<li><span style="font-family: "arial" , "helvetica" , sans-serif;">The Poole Agency - PR/Content</span></li>
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Anonymoushttp://www.blogger.com/profile/00939215981235016467noreply@blogger.com0tag:blogger.com,1999:blog-5190090153914400044.post-76498189363507649032018-02-14T19:49:00.000+00:002018-02-14T19:49:22.055+00:00Canyon Endurance CF SLX Disc 9.0 Review<span style="font-family: "arial" , "helvetica" , sans-serif;">You know when you see top end bikes on the television, in a bike shop or in a magazine and you think ‘I’d love to have a good go on one of those, just to see what it does for my riding?’</span><br />
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Canyon Endurance CF SLX in Aero Titanium</span></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif; text-align: center;">Having that opportunity recently, the good people at Canyon UK sent me one of their top bikes, the Canyon Endurance CF SLX for review. Having covered 50,000 or so miles on the road now, I'm getting a good feel for attributes of bikes and practicalities in day to day use.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; text-align: center;"><u>New Bike Day</u></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The bike arrives well packed and is really easy to set-up. There is plenty of protective packaging all you have to do is install the bars and the front wheel in reality. All in all, it took me about thirty minutes to get the position dialled with seat height, saddle fore/aft, bar height etc. </span><span style="font-family: "arial" , "helvetica" , sans-serif;">Bike was delivered by UPS, everything needed to set it up is in the box. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Once built, I couldn't wait to get out on it to see how a six grand bike performs on the road. By most peoples budget this would be a well considered purchase and not only does it need to look the business but also perform to a very high standard.</span><br />
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<tr><td class="tr-caption" style="font-size: 12.8px;"><span style="font-family: "arial" , "helvetica" , sans-serif;">30 Second Clip of Bike fully built</span></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><u>A Comfortable and Fast Ride</u></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The Endurance CF SLX has a more relaxed position suitable for long days in the saddle, sportives, and multi-day events. I have a dodgy disc in my lower back, so always ride with some stack on the stem. I was able to set the Endurance CF SLX almost spot on with my bike fit measurements leading to a really good position which was comfortable but also quick. <b> It would be the bike I'd choose out of the range for that reason.</b></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">One question that you might ask yourself is - What’s the difference between the Endurance CF SLX and the Canyon Aeroad?</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Having ridden an Aeroad from Chester to Cardiff last year, I can answer that, it all lies in the geometry. The Aeroad has a more aggressive geometry allowing you to get a lower position in the cockpit, ideal for racing. You’ll see Continental team Canyon Eisberg racing them in 2018. So, if you’re someone that likes an aero position when you ride, then it’s also a rather good bike.</span><br />
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<tr><td class="tr-caption" style="font-size: 12.8px;">Shimano Dura-Ace Di2 (Pre Pedal Installation)</td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The test bike was built with a top spec including full Dura-Ace Di2 electronic groupset, DT Swiss ERC 1400 </span><span style="font-family: "arial" , "helvetica" , sans-serif;">wheels (21mm profile), coming in at £5,899 including VAT. </span><span style="font-family: "arial" , "helvetica" , sans-serif;">(Delivery is £32.99 on top of the bike cost when you order, plus the bikebguard box at £14.99 so the overall bike cost is </span><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: white; text-align: -webkit-right; white-space: nowrap; word-spacing: -2.5px;">£5,946.98).</span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Colour was Aero Titanium, which was very distinctive and invited a lot of comment on the road. </span><span style="font-family: "arial" , "helvetica" , sans-serif;">The electronic groupset was sublime with effortless gear changes achieved with a tap of your fingers, trimming being done electronically. </span><span style="font-family: "arial" , "helvetica" , sans-serif;">Full build details can be found on the Canyon website </span><a href="https://www.canyon.com/en-gb/road/endurace/cf-slx/" style="font-family: arial, helvetica, sans-serif;" target="_blank">here</a><span style="font-family: "arial" , "helvetica" , sans-serif;">. </span><br />
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<tr><td class="tr-caption" style="font-size: 12.8px;"><span style="font-family: "arial" , "helvetica" , sans-serif;">DT Swiss Hoops - Very Quick & Responsive on all Surfaces</span></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Riding the bike, the one characteristic that really stood out for me was how quick it was to pick up speed. At 6.9kg in weight, power just went straight through to the road and you are hurtling along before you know it. With those characteristics climbing was a joy, easy to find a rhythm and push up anything. <b>It’s a quick bike and really well balanced at the front. </b></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Descending, it was predictable which is always reassuring. Cornering was grippy on the Continental GP4000 28mm rubber which also soaked up the vibration from the road. Braking was sharp in all weather conditions with the Dura-Ace disc brakes. </span><br />
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<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgK1UwvCNQSCkSoJz42Gqj_2SKfCVf1lF-Zm9-pFpCArQ_L3lxyhiIaeQkihY_co1_vb5hTGVItzs2GmM_HjBPPo-NLpbEnt68-RxOO1wqACRb0BqP33nPNyHUKPjR63G9d82prrf3EO7Xk/s1600/Pic+3.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgK1UwvCNQSCkSoJz42Gqj_2SKfCVf1lF-Zm9-pFpCArQ_L3lxyhiIaeQkihY_co1_vb5hTGVItzs2GmM_HjBPPo-NLpbEnt68-RxOO1wqACRb0BqP33nPNyHUKPjR63G9d82prrf3EO7Xk/s320/Pic+3.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.8px;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Shot showing the rear end of the bike</span></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">On that subject, I know disc brakes divide opinion with many pro riders conveying concern about them in a race environment. Running a recent twitter poll around disc brakes, I asked peoples opinion about them. 843 people gave their opinion when asked and 71% of people were favourable towards them, results below: -</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">I currently ride them - 38% of respondents</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Will spec them with my next bike - 33% of respondents</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Never plan to ride them - 29% of respondents</span><br />
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<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikdo6fNPrjcuPmkJz0j0DLQCB2e2UGt0PvUPH2PrYO_kF6OdSWf8wWDep5GdDBCUzCQRr69lYXTug3PKp9o29wWqDD8HXKiJkthME55sotpjYsKJZp9cUpWkm34eFXDkOCQrO9HAXtTQr4/s1600/Pic+4.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikdo6fNPrjcuPmkJz0j0DLQCB2e2UGt0PvUPH2PrYO_kF6OdSWf8wWDep5GdDBCUzCQRr69lYXTug3PKp9o29wWqDD8HXKiJkthME55sotpjYsKJZp9cUpWkm34eFXDkOCQrO9HAXtTQr4/s320/Pic+4.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.8px;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Disc brakes give a lot of stopping power</span></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">So seems disc brakes will likely become more common on the road in the future. Asking a similar question about groupset choice in another survey (1200 respondents) 69% indicated Shimano as their preferred groupset,<b> so a Shimano Dura-Ace Di2 disc brake seems a pretty good bet if you're buying a bike.</b></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Having covered a few hundred miles on the Endurance CF SLX, I can honestly say it was a joy to ride in any conditions. With the road camber in the UK being in such poor condition, the wide tyres were very forgiving whilst also have the credentials to ride quickly. Continental GP4000 is a tyre set I've used on my other bikes for some years, they roll well.</span><br />
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<u><span style="font-family: "arial" , "helvetica" , sans-serif;">Upsides</span></u><br />
<ul>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Bike comes 95% built, is easy to set-up.</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Top spec out of the box means not having to spend money on upgrades</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Dura-Ace Di2 groupset was absolutely on-point.</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">28mm tyres make the ride very comfortable for UK roads.</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Comfortable geometry make the bike suitable for short fast rides aswell as long days.</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Bike very easy to clean with wide apertures in the frame.</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">30 day exchange period on bikes.</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">6 year guarantee.</span></li>
</ul>
<u><span style="font-family: "arial" , "helvetica" , sans-serif;">Considerations</span></u><br />
<ul>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Deep section wheels can catch the wind on blowy days, I'd likely buy an additional front wheel for those moments with a shallower section to swap in/out. Personal preference only.</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">You'll need to know your measurements to order the right bike so it's worth taking a few minutes to use their perfect positioning utility on the website. Link <a href="https://www.canyon.com/en-gb/tools/pps/" target="_blank">here</a>. </span><span style="font-family: "arial" , "helvetica" , sans-serif;">You can use the livechat on their site or drop them an e-mail if any doubt. </span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Standard Garmin mounts wont fit the bars, you'll need to buy one of the Canyon approved out front mounts. </span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Handlebar position is fixed. If you find your set-up isn't spot on then Canyon</span><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"> </span>offer a cockpit swap within the first 30 days and
have different length and width options. </span><div class="MsoNormal">
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</li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">If you want mudguards for the winter, you can add Raceblade temporary mudguards for around £35. <a href="http://www.wiggle.co.uk/sks-raceblade-pro-xl/" target="_blank">Wiggle </a>sell them. With the 28mm tyres, the bike can easily cope with the winter however I think this would be staying wrapped up warm and the winter hack would be taking the punishment.</span></li>
</ul>
<u><span style="font-family: "arial" , "helvetica" , sans-serif;">Sum Up</span></u><br />
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<br />
<ul>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">A seriously quick road bike, which comes with a very high specification, direct from Canyon,</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Ideal for riders who want a bike which can handle multiple scenarios from a Sunday spin to a multi-day event with a more relaxed geometry than an out and out road racing bike yet not compromising on top end performance, pick up and handling.</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">The 28mm tyres and big frame clearances mean the bike is ideal for all road conditions, handling well as a climber, descender or all day rouler. The bike is multi-dimensional, not a one trick pony. </span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Dura-Ace Di2 is a stunning groupset, if you're spending this sort of money on a bike you may aswell go all out.</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">The Endurance range starts from £799 right up to £6,249 so there's a bike for everyone. If discs aren't for you, then you can spec/buy without them. See the website for details. </span></li>
</ul>
<div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Canyon are hosting a number of demo events around the UK between February and March if you want to take a look at the range or test pilot a bike. More information can be viewed </span><a href="https://www.canyon.com/en-gb/experience/news/article.html?id=3600" style="font-family: Arial, Helvetica, sans-serif;" target="_blank">here</a><span style="font-family: "arial" , "helvetica" , sans-serif;">.</span></div>
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Anonymoushttp://www.blogger.com/profile/00939215981235016467noreply@blogger.com0tag:blogger.com,1999:blog-5190090153914400044.post-25246963205840396242017-12-28T18:45:00.001+00:002017-12-28T18:48:14.973+00:00Should I Buy a Wattbike Pro or Wattbike Atom? <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGFdmF6Kyzlw4n-s7eCoDwU0zPloW8xn599EVMpozf1UL-DaNZGj5p1WWsc14tJqW62LLwe42y6-te7MsdL6_hXSKbFPIxg18h2AH6wbMrFmnpztUMnIle9UUvLd1pax5G857Ux8sduGMQ/s1600/Wattbike+Atom.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="763" data-original-width="692" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGFdmF6Kyzlw4n-s7eCoDwU0zPloW8xn599EVMpozf1UL-DaNZGj5p1WWsc14tJqW62LLwe42y6-te7MsdL6_hXSKbFPIxg18h2AH6wbMrFmnpztUMnIle9UUvLd1pax5G857Ux8sduGMQ/s320/Wattbike+Atom.png" width="290" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: small;">Wattbike Atom</span></td></tr>
</tbody></table>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Uprgrading my Wattbike Pro to a Wattbike Atom in October, a large number of people contacted me via social media to better understand the differences between the two products. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Having owned a Wattbike Pro for three years with around 1000 hours of riding on it, I guess I know the product quite intimately and having done some hours on the Atom now, can better understand the reasons why you would or would not buy one and this initial article is to help anyone who may be thinking about which way to go.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">What's the difference between a Wattbike Pro and Wattbike Atom?</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Below I've highighted a few questions or considerations which may help you narrow things down.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><u>Are you Zwifting?</u></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">If you want to invest in a smart trainer which links with new on line riding applications like Zwift, then the answer is pretty straight forward, buy an Atom. The Wattbike Pro doesn't connect to online virtual ride applications.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The Atom when connected to Zwift can replicate hill climbs, road undulations and descents in your pedal resistance which makes indoor riding very engaging. You can log on, do an iconic hill climb, a rolling route, ride with a group of others or bash out a flat route riding around the streets or London.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">With the spate of poor weather, it offers a really viable alternative to a ride to jump onto Zwift and feel like you're riding with undulating cadence and power as you roll around different routes in the app.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Sat on the bike the cockpit replicates a road bike with time trial extensions and a new holder fan iPad or device which you'll need for your screen (the Atom doesn't come with any screen, the Pro comes with a basic mono screen).</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><u>Do you have a coach?</u></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">If you are a pretty serious rider with prescribed power intervals or a specific training plan from a coach where your heart rates, power zones and general performance numbers need to be spot-on, then a Wattbike Pro really nails that well. </span><span style="font-family: "arial" , "helvetica" , sans-serif;">When pedalling a Wattbike Pro, the pedal stroke sensation feels very similar to a bike. If you're not too bothered about joining Zwift and simply want to bash out internals, then the Pro is likely the product for you. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><u>Gear Changing/Power Changing</u></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The Wattbike Pro uses two ways to adjust resistance. A white lever on the left side which adjusts resistance against the air output of the bike and a magnetic resistance adjustment on the right. Power adjustment is almost instantaneous and it's very easy to find your sweet spots the more you ride the bike in terms of where you slide the left lever.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The Wattbike Atom uses firmware in the application to deliver magnetic resistance which is controlled by buttons on the right of the bars, similar to a road bike. One button sends the gear harder, the other makes it easier. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">One issue that the Atom has had is the early firmware editions were making the delay between clicking the button and the gear change around 3-4 seconds. We're used to riding on the road, clicking a button on a groupset and having an almost instantaneous movement of a derailleur (less than one second), so it does seem strange to click the button and then wait. I had a lot of discussion with the tech support desk at Wattbike as the power measurement also seemed out.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Three firmware updates or so later, things are much improved. There still is a delay between clicking for a gear change and the change of gear (a couple of seconds) but the upsides of the interaction with Zwift etc outweigh this. You soon get used to it.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><u>Intervals</u></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Due to the issue described above, if you're doing specific HIIT intervals, sprints or bursts where you want to see your numbers, then the issue with the Atom gear change will prove frustrating for you in my opinion and you'll likely be better with a Pro. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><u>Set-Up/Position</u></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">In my opinion, the Atom has a better fit and more options for adjusting the bike to your ideal riding position, particularly if you are replicating your road bike position. The cockpit looks more like a bike, with bars like road bars and tri-extensions with elbow rests. From a design point of view, it has a modern look/design.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The Pro is built like a Tonka toy, fit for purpose for the many rugby players and sprinters that use the product to bash out big numbers. If you buy one, ditch the saddle it comes with straight away and put the same saddle you have on your road bike onto it. My beef always with the Pro was that the moulded bars didn't allow you to really get into any other position other than on the drops. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Nevertheless, I happily rode for over a thousand hours on the Pro so it certainly is not a show stopper.</span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcqZgo4CcrY38Qc6dZJ67ONp2p5_zn5_VQrtX6eLicK1Lob3gQZzWsg3VdEhyWJEI3fVhEY3bo2lIXJQeCjyQsJTnNRSHq41Q52HoreRBq8CHbQQD3Ip1s3gMVTuDJXkDRGC3rJNyyQ15h/s1600/wattbike-pro.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcqZgo4CcrY38Qc6dZJ67ONp2p5_zn5_VQrtX6eLicK1Lob3gQZzWsg3VdEhyWJEI3fVhEY3bo2lIXJQeCjyQsJTnNRSHq41Q52HoreRBq8CHbQQD3Ip1s3gMVTuDJXkDRGC3rJNyyQ15h/s320/wattbike-pro.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Wattbike Pro</span></td></tr>
</tbody></table>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><u>Displays</u></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The Wattbike Pro comes with a basic mono LCD display and I mean basic (think of a large 1980's digital watch). Still, it only really has one job to do which is to deliver your numbers which is does more than capably. Switching between screens is pretty easy and data is instantaneous. The screen has no backlight so if you're training in a place where the light is poor, then you can find yourself adjusting the screen angle a fair bit.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The Wattbike Atom relies on you using a device of some kind, smartphone or iPad for example, with the latest Wattbike app. This sits in a holder on the tri-bar extensions and is in full colour obviously. There are a number of pre-installed workouts in the app for you to do.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Both screens deliver the now legendary Wattbike pedal stroke efficiency data alongside the other information you'll need to train. One thing I have noticed is that the Atom only shows speed data in KM/H, not MPH for UK users.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><u>Working with a Garmin</u></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">If you use a Garmin to capture your ride data and want to use it with either product then my experience thus far is that the Wattbike Pro nails it, does the job and captures everything. What you see on the Wattbike is what ultimately end up on your Garmin (there are some variances but didn't plan for this article to be technical).</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">I've experienced a number of issues with the Ant+ protocol not working too well with Garmin via the Atom. In the early firmware updates, speed was permanently being recorded as 18.6mph on the Garmin, the second update reset that to 170mph, which meant nothing was being recorded correctly in Garmin connect where I upload my ride data too.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Knowing my power numbers intimately having being doing intervals for over eighteen months, all my numbers seemed they were down 15-20% when switching to the Atom. More communication with the Wattbike tech desk and advice than firmware updates would resolve the issue. Chatting with another owner who attached his Garmin vector pedals to the Atom to validate his numbers highlighted that - in his opinion - the Atom was under recording his actual data. Wattbike have been improving the issue with firmware updates and whilst I don't think everything is fully resolved yet, progress is being made.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><u>Conclusion</u></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><br /></b></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>If it's about Zwift and indoor riding then buy an Atom.</b> The integration with Zwift is superb and if you are a social rider just wanting to put some miles in indoors using a social riding app, it's a great buy. The drawback of the product for me is the delayed gear change albeit it has been improving with each firmware update. At present it's improved a lot in three months and I'm sure will continue to be improved. Looks wise the Atom has it.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>If it's all about the intervals, buy the Pro.</b> The Pro is like a muscle car, it does one job really well without any of the electronics used in many of the most sophisticated speed machines. It's built well, has a lovely feel on the pedal stroke and tells you what you need to know in real time. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">You can see more information on the Wattbike Atom </span><a href="https://wattbike.com/?utm_source=SEM&utm_medium=GDN&utm_campaign=launch&gclid=EAIaIQobChMIyJ_g8Z6t2AIVRD8bCh1IXw-gEAAYASAAEgL_cPD_BwE" style="font-family: Arial, Helvetica, sans-serif;" target="_blank">here</a><span style="font-family: "arial" , "helvetica" , sans-serif;">. From £1,499.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">You can see more information on the Wattbike Pro <a href="https://wattbike.com/gb/product/wattbike?utm_source=SEM&utm_medium=GDN&utm_campaign=launch&gclid=EAIaIQobChMItNu5m66t2AIVKijTCh0qJwTbEAAYASAAEgKmNfD_BwE" target="_blank">here</a>. From £2,250.</span><br />
<br />Anonymoushttp://www.blogger.com/profile/00939215981235016467noreply@blogger.com0tag:blogger.com,1999:blog-5190090153914400044.post-82531194999101702912017-08-08T20:33:00.002+01:002017-08-11T19:13:02.359+01:0015 Product Recommendations for a Road Cyclist<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguTdzDU5TWHL6jXlOKyzCjRgsDkdpfwtPxtrJwto4FViWSQEU-cGPt9UB1Do4LfVJzd4zUUZlYx4E6g_2b5Zv3cbA0gq8RZkQ0s0s4L2MAFF7dt7wtE1gzXEksgzKQnx3NrmFLmrwC9y8E/s1600/Dar+L2P.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="367" data-original-width="630" height="186" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguTdzDU5TWHL6jXlOKyzCjRgsDkdpfwtPxtrJwto4FViWSQEU-cGPt9UB1Do4LfVJzd4zUUZlYx4E6g_2b5Zv3cbA0gq8RZkQ0s0s4L2MAFF7dt7wtE1gzXEksgzKQnx3NrmFLmrwC9y8E/s320/Dar+L2P.jpg" width="320" /></a></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Having been road cycling for nine years now, from absolute novice turning the cranks for the first time in twenty years to riding around 400 hours a year, I've purchased a lot of products. Some have been poor, some to expectation and some outstanding.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">There is a such a wide variety of clothing, products and services to choose from it can be difficult to distinguish good from bad. Here's 15 products that I've used which I rate.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><u>Items (Below £50)</u></span><br />
<ul>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Pocpac Phone Covers</b> (waterproof case for your phone and money). Around £10. Link <a href="https://thepocpac.co.uk/product-category/phone-pocpacs/" target="_blank">here</a>.</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>One Life ID</b> - Emergency ID (wrist band in case of emergency when riding alone). From £22.99. Link <a href="https://www.onelifeid.com/?gclid=CNG1u_-lyNUCFe287QodnjINow" target="_blank">here</a>.</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Veloforte Natural Energy Bars</b> (so tasty, natural ingredients) - £6.99 for a pack of 3. Link <a href="https://veloforte.cc/collections/our-products" target="_blank">here</a>.</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>SRAM Out Front Garmin Mount</b> (makes your Garmin easier to view when riding). Around £13.00. Link <a href="http://www.wiggle.co.uk/sram-quickview-garmin-computer-mount/" target="_blank">here</a>.</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Veloskin Products</b> - (Moisturiser, Soothing Gel, Post-Shave Lotion, Chamois Cream). From £12.00. Link <a href="http://www.wiggle.co.uk/sram-quickview-garmin-computer-mount/" target="_blank">here</a>.</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Condor Pro Socks</b> - (Simply the best, been wearing these for years now. Super comfortable). £14.99 for a pack of two. Link <a href="https://www.condorcycles.com/collections/clothing/products/condor-professional-sock" target="_blank">here</a>.</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>DeFeet Oversocks </b>(Ideal for those days when it's a bit cooler and there may be some road debris which might risk marking your shiny white shoes. These just slip over your shoes and keep everything looking smart and your feet with an extra layer of insulation if needed). Around £13.00. Link <a href="http://www.wiggle.co.uk/defeet-slipstream-4-overshoes/" target="_blank">here</a>.</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Continental Four Seasons Tyres</b> (best all round, all weather tyre). From £31.99 each. Link <a href="http://www.wiggle.co.uk/continental-grand-prix-4-season-folding-road-tyre/" target="_blank">here</a>.</span></li>
</ul>
<span style="font-family: "arial" , "helvetica" , sans-serif;"></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><u>Items - (£50+)</u></span><br />
<ul>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Rapha Deep Winter Training Hat </b>- (Warm winter wear for under your helmet when it's cold out there). £60. Link <a href="https://www.rapha.cc/gb/en/shop/deep-winter-hat/product/DWH01XXBPKXXX" target="_blank">here</a>.</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Pro Vision Storm Tech Rain Jacket</b> (Got this off their stand at Eroica Brittania. Great protection for light rain, just wicks off). Can't see anywhere to buy it on-line but you'll often see the Pro Vision chaps out at exhibitions and cycling events. Speak to Steve or Ben ask them for their Gabba equivalent jacket. Around £100.00</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Oakley Jawbreaker Prizm Glasses.</b> (Best glasses I've owned. Comfortable with lenses which adapt to the light conditions. Worn by lots of the pro's). Around £165.00. Link <a href="http://www.wiggle.co.uk/oakley-jawbreaker-prizm-polarized-black?sku=100340160&source=igodigital" target="_blank">here</a>.</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Le Col Pro B5 Winter Jacket Arancia. </b>(All you'll need on those cold, wet days. Fantastic design, highly visible and warm). £250.00. Link <a href="http://Le Col Pro B5 Winter Jacket Arancia. (A" target="_blank">here</a>.</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Pianni Hand Built Wheels by Pete Matthews</b> (Legendary wheel builder. Got a set of bomb proof, 32 spoke winter hoops for around £400. Wheels are built to your order, specification taking into account your weight, style of riding etc. Not the lightest but built for anything). Link <a href="http://petematthews.com/home/" target="_blank">here</a>. </span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Campagnolo Zonda Wheels.</b> Phenomenal performance when you want to ride fast. Around £315. Link <a href="http://www.wiggle.co.uk/campagnolo-zonda-c17-wheelset/" target="_blank">here</a>.</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Pro Tools Cycleworks 50mm carbon deep section wheels</b> (Built on DT Swiss Hubs with Sapim spokes, these wheels are super light and quick. Ideal for triathlon, Ironman, TT'ing or just going fast). Around £1300 from Beacon Bikes in Clitheroe.</span></li>
</ul>
<br />Anonymoushttp://www.blogger.com/profile/00939215981235016467noreply@blogger.com0tag:blogger.com,1999:blog-5190090153914400044.post-41713576201903341572017-06-06T20:46:00.003+01:002017-06-06T20:46:44.857+01:00How to show value to your sponsor....<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhC6y_qFwGpkEM0DpgKgc9-cAK4Z16qqnqX4fzlZ1wgPivkw4XtUkv8thvzSg_lhVlv3jxSQMpW9TbaO43gQiHm6gHwW0aUvPvLqx0NbBdKSWdX54GaYr9V3jpAFsVztVIvrLEaBOdvK7Sr/s1600/Neutral+Service+2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="720" data-original-width="1280" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhC6y_qFwGpkEM0DpgKgc9-cAK4Z16qqnqX4fzlZ1wgPivkw4XtUkv8thvzSg_lhVlv3jxSQMpW9TbaO43gQiHm6gHwW0aUvPvLqx0NbBdKSWdX54GaYr9V3jpAFsVztVIvrLEaBOdvK7Sr/s400/Neutral+Service+2.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Brother Neutral Support Vehicle</span></td></tr>
</tbody></table>
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<span style="font-family: Arial,Helvetica,sans-serif;">With over 15 years of experience of being chequebook side of sponsorship, I'm often approached about potential sponsorship opportunities from individuals, events or teams.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: Arial,Helvetica,sans-serif;">Having seen investments in Formula One, Premier League football and other sports you get to see how well different sports activate agreements with their sponsors, some better than others.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<div class="prose" itemprop="articleBody">
<span style="font-family: Arial,Helvetica,sans-serif;">Being part of a multi-national, people assume (wrongly) that you have a bottomless war chest for commercial sponsorship. <strong>It’s just not like that.</strong> </span><br />
<br />
<span style="font-family: Arial,Helvetica,sans-serif;">Like any business, we have finite resources, strategic goals and a
target audience to play for. We have to be selective about what we
back/don't back aligned to our strategic objectives.</span><br />
<br />
<span style="font-family: Arial,Helvetica,sans-serif;">Having seen hundreds of requests over the years, there is a common
theme that runs through the ones that go straight in the bin or the junk
mail folder– <em><strong>a poor business case communicated in a generic proposal. </strong></em></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><em> </em></span></div>
<div class="prose" itemprop="articleBody">
<span style="font-size: large;"><span style="font-family: Arial,Helvetica,sans-serif;"><em>No benefit, no sponsorship. </em></span></span>
<br />
<span style="font-family: Arial,Helvetica,sans-serif;">Time after time we've seen poorly thought out sponsorship proposals
which are standardised, non-specific and asking for chunks of money. <strong>You may aswell stand outside a train station shaking a bucket.</strong></span><br />
<br />
<span style="font-family: Arial,Helvetica,sans-serif;">So having identified what a poor approach might be. Here’s five tips
to get your approach improved and increase your chances of success: -</span><br />
<ol>
<li><span style="font-family: Arial,Helvetica,sans-serif;"><strong>W11FM.</strong> This is an acronym for “What’s In It For
Me” (or us). If you 'we' all over the place and take no time to think
about what the upside for someone spending/investing their money then
your doomed to fail. <em>Walk in the shoes of the company you are
approaching and really think through the upside then get that well
articulated in a succinct way that someone can absorb quickly.</em></span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;"><strong>What evidence can you bring of the audience that will see the sponsorship?</strong> Viewing
statistics, visitor numbers, participants. “We’re hoping,” “we’re soon
to have, ” “we estimate,” don’t give a potential sponsor a lot to work
with. <em>Talk specifically about what you do have. Industry data, demographic data, supporting evidence, opportunities to influence. If you have athletes, how are they going to support the sponsorship?</em></span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;"><strong>How are you going to activate the sponsorship?</strong>
It’s not enough to say we have XXXX followers on Twitter and XXXX
facebook likes – so what? What specifically are you going to do to get
the audience engaged and how are we going to get value for the money you
are requesting? <em>Make a clear proposal as to your proposition. It's no good have a high social frequency for example if your reach is low. Or a lot of followers with a low frequency. Spend some time codifying your digital reporting to really demonstrate how you might add value for example.</em></span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;"><strong>Research the company you are approaching. </strong> A
blanket bomb request for sponsorship will fall over. Understand the
business you are targeting. Download their corporate report, look for
clues about their target market and see if there are any crossovers. <em>Bring your proposal to life with well researched information which makes the business feel special.</em></span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;"><strong>Think words and pictures.</strong> Mock up a logo, an image, an advertising hoarding. Bring it to life. <em>Many
people are visual and prefer to see things rather than read things and
vice versa, so make sure your proposal is also worded well and not too
long. </em></span></li>
</ol>
<span style="font-family: Arial,Helvetica,sans-serif;">The summary is this. Personalise the approach, back it with some
numbers and make it relevant to the audience of the business you are
targeting with good research and you'll definitely increase your chances
of success.</span></div>
Anonymoushttp://www.blogger.com/profile/00939215981235016467noreply@blogger.com1tag:blogger.com,1999:blog-5190090153914400044.post-49068840575154879892017-01-08T21:18:00.003+00:002017-01-08T21:18:35.727+00:002016 Mileage and Training Roundup<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJ5-vLKUubLPq9T9vR39I2upWCZK9tmZgpPrFMv-bMFHa6RieLfRF6_60nl1yKZMzXD9eeky9UDX0CgD5GWbGeqzuv6kkQIi9nJ4rnHjQn1LXU6jhYsg9yk7gliuPXJrUjVCpjIow5cj45/s1600/IMG_0709.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJ5-vLKUubLPq9T9vR39I2upWCZK9tmZgpPrFMv-bMFHa6RieLfRF6_60nl1yKZMzXD9eeky9UDX0CgD5GWbGeqzuv6kkQIi9nJ4rnHjQn1LXU6jhYsg9yk7gliuPXJrUjVCpjIow5cj45/s320/IMG_0709.jpg" width="320" /></a></div>
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<br />
<br />
<br />
<span style="font-family: Arial,Helvetica,sans-serif;">So, 2016 is over and it's time to count up the hours of training and see how it's gone. It's ended up being a record year for mileage overall. Around half the hours have been done on my Wattbike, mostly doing prescribed sessions from retained coach <a href="http://www.twitter.com/propulse" target="_blank">Propulse</a>. </span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: Arial,Helvetica,sans-serif;">Key gain this year has been in heart fitness and recovery. Overall average speed has increased but average heart rate has decreased to achieve that. Towards the end of the year I did a power test, results shown below which have created a benchmark to improve on in 2017.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: Arial,Helvetica,sans-serif;">Average Heart Rate - 130bpm</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Max Heart Rate - 188bpm (my actual max).</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: Arial,Helvetica,sans-serif;">Continuous Power - 275W</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">12 Minute Power - 312W</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: Arial,Helvetica,sans-serif;">Total Hours in Saddle: 452 Hours</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Total Distance Covered: 8,506 miles/13,689km</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<br />
<span style="font-family: Arial,Helvetica,sans-serif;">Jan -22 activities/29 hours/572 miles</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Feb - 23 activities/34 hours/656 miles</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Mar - 26 activities/37 hours/720 miles</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Apr - 31 activities/41 hours/822 miles</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">May - 28 activities/50 hours/897 miles</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">June - 25 activities/43 hours/794 miles</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">July - 27 activities/45 hours/865 miles</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Aug - 32 activities/43 hours/800 miles</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Sept - 18 activities/33 hours/595 miles</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Oct - 24 activities/35 hours/666 miles</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Nov - 21 activities/26 hours/480 miles</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Dec - 19 activities/34 hours/637 miles</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: Arial,Helvetica,sans-serif;">H1 totals - 155 activities/234 hours/4461 miles</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">H2 totals - 141 activies/216 hours/4043 miles</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: Arial,Helvetica,sans-serif;"><u>Highlights</u></span><br />
<ul>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Riding Mt. Teide in November. Blog <a href="http://philsroadbikingblog.blogspot.co.uk/2016/11/el-teide-tenerife-tips-for-road-cyclists.html" target="_blank">here</a>.</span></li>
</ul>
<span style="font-family: Arial,Helvetica,sans-serif;"></span><br />
<u><span style="font-family: Arial,Helvetica,sans-serif;">Lowlights</span></u><br />
<ul>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Having a virus during the back end of November and first three weeks of December (you can see from the reduced ride activities in November and December).</span> </li>
</ul>
Anonymoushttp://www.blogger.com/profile/00939215981235016467noreply@blogger.com0tag:blogger.com,1999:blog-5190090153914400044.post-33673434731947075082017-01-01T15:14:00.001+00:002017-01-01T15:23:28.814+00:002017 Womens Road Racing Calender<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMR2lC_CLVtAxY63npEc6XOmGZClS437gJkMW3xb4sDgt7HtVYR1_MVVlQpwD4zz9IjZLAd09gKt9QxWde4p7XX3vd3JcNlPdTEefpaWKVSSLa_9qFjpGhoul5Ang_8anke_w1RSBFjPgF/s1600/Womens+Road+Racing.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMR2lC_CLVtAxY63npEc6XOmGZClS437gJkMW3xb4sDgt7HtVYR1_MVVlQpwD4zz9IjZLAd09gKt9QxWde4p7XX3vd3JcNlPdTEefpaWKVSSLa_9qFjpGhoul5Ang_8anke_w1RSBFjPgF/s320/Womens+Road+Racing.jpg" width="320" /></a></div>
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">With a significantly smaller race calendar than mens cycling, below are the main womens road races being held in 2017. </span><br />
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Personally I'd like to see more stage racing being introduced alongside the Tour de France and La Vuelta, similar to that of the Giro D'Italia. As the sport goes from strength to strength, with new sponsors and TV coverage this is something I hope we'll see in the future.<span style="font-family: "arial" , "helvetica" , sans-serif;"> </span></span><span style="font-family: "arial" , "helvetica" , sans-serif;">I'll continue to keep this updates as and when new information becomes available. </span><br />
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><u>March 2017</u></span><br />
<ul>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Strada Bianche - (4/3).</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Womens Worldtour Ronde van Drenthe - (11/3).</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Trofeo Alfredo Binda- Comune di Cittiglio - (19/3).</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Gent - Wevelgem in Flanders Fields (26/3). </span></span></li>
</ul>
<span style="font-family: "arial" , "helvetica" , sans-serif;"></span><span style="font-family: "arial" , "helvetica" , sans-serif;"></span><u><span style="font-family: "arial" , "helvetica" , sans-serif;">April 2017</span></u><br />
<ul>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Ronde van Vlaanderen (Tour of Flanders) - (2/4).</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Amstel Gold - (16/4).</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">La Fleche Wallonne Feminine- (19/4).</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Liege Baston Liege Femmes - (23/4).</span></li>
<li><span style="color: red;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;">Tour de Yorkshire - (29/4).</span></span></span></li>
</ul>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><u>May</u></span><br />
<ul>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Tour of Chongming Island - (5/5 - 7/5). </span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Amgen Breakaway from heart disease womens race - (11/5 - 14/5).</span></li>
</ul>
<u><span style="font-family: "arial" , "helvetica" , sans-serif;">June</span></u><br />
<ul>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Philadelphia International Cycling Classic (4/6).</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">The Womens Tour - (7/6 - 11/6).</span> </li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Giro D'Italia Internazionale Femminile - (30/6 - 9/7).</span></li>
</ul>
<u><span style="font-family: "arial" , "helvetica" , sans-serif;">July</span></u><br />
<ul>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">La Course by Le Tour de France - (20/7).</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Prudential Ride London & Surrey Classic - (29/7).</span></li>
</ul>
<u><span style="font-family: "arial" , "helvetica" , sans-serif;">August</span></u><br />
<ul>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Crescent Vargarda TTT - (11/8).</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Crescent Vargarda - (13/8)..</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Ladies Tour of Norway - (17/8 - 20/8).</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">GP de Plouay Lorient Agglomeration - (26/8).</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Boels Rental Ladies Tour - (29/8 - 3/9).</span></li>
</ul>
<u><span style="font-family: "arial" , "helvetica" , sans-serif;">September</span></u><br />
<ul>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Madrid Challenge by La Vuelta - (10/9).</span></li>
</ul>
Anonymoushttp://www.blogger.com/profile/00939215981235016467noreply@blogger.com0tag:blogger.com,1999:blog-5190090153914400044.post-15356834701241246022017-01-01T14:59:00.003+00:002017-01-01T14:59:41.631+00:002017 Mens Road Racing Calender<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPd10rRMgYNAxgsq_YpQVPis_kacEX88_ROWu19DfHTNjedDuP-TsxOHO7Lgw0ykYx8Q4KRsExodnMSjFs3m415gVpIbqNxSYhsggjyIq3vD4VPiL0ZP3739XQ6nji0zjexaHG-SSRoA7i/s1600/ToB+Stage+2+small+size-8.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPd10rRMgYNAxgsq_YpQVPis_kacEX88_ROWu19DfHTNjedDuP-TsxOHO7Lgw0ykYx8Q4KRsExodnMSjFs3m415gVpIbqNxSYhsggjyIq3vD4VPiL0ZP3739XQ6nji0zjexaHG-SSRoA7i/s320/ToB+Stage+2+small+size-8.jpg" width="320" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Before the TV gets booked up at home, here's a handy guide to when all the major mens road cycling races are planned for during 2017 including the classics season and the major grand tours. Get that Sky remote in your hand and book your holidays at work before someone else does! </span><br />
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Highlighted in bold are the three major grand tours - the Giro d'Italia, Tour de France and La Vuelta plus the two major races in the UK calendar, the Tour de Yorkshire and the Tour of Britain.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><u>January 2017</u></span><br />
<ul>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Santos Tour down Under - (17/1 - 22/1).</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Cadel Evans Great Ocean Road Race - (29/1).</span></li>
</ul>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><u>February 2017</u></span><br />
<ul>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Tour of Qatar (6/2 - 10/2) - <span style="color: red;">NOW CANCELLED</span>.</span> </span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Abu Dhabi Tour (23/2 - 26/2).</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Omloop Het Nieuwsblad Elite (25/2). </span></li>
</ul>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><u>March 2017</u></span><br />
<ul>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Strada Bianche - (4/3).</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Paris - Nice (5/3 - 12/3).</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Tirreno - Adriatico (8/3 - 14/3).</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Milan - SanRemo (18/3).</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Volta Ciclista a Catalunya (20/3 - 26/3). </span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Dwars door Vlaanderen - (22/3).</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Record Bank E3 Harelbeke - (24/3).</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Gent - Wevelgem in Flanders Fields (26/3). </span></li>
</ul>
<span style="font-family: "arial" , "helvetica" , sans-serif;"></span><span style="font-family: "arial" , "helvetica" , sans-serif;"></span><u><span style="font-family: "arial" , "helvetica" , sans-serif;">April 2017</span></u><br />
<ul>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Ronde van Vlaanderen/Tour of Flanders - (2/4).</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Vuelta Ciclista al Pais Vasco - (3/4 - 8/4). </span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Paris-Roubaix - (9/4).</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Amstel Gold - (16/4).</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Tour of Turkey - (18/4 - 23/4). </span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">La Fleche Wallonne - (19/4).</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Liege Baston Liege - (23/4).</span></li>
<li><span style="color: red;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="color: black;">Tour de Yorkshire - (28/4 - 30/4).</span></b></span></span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Tour de Romandie - (25/4 - 30/4). </span><span style="font-family: "arial" , "helvetica" , sans-serif;"> </span><br /><span style="font-family: "arial" , "helvetica" , sans-serif;"></span></li>
</ul>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><u>May 2017</u></span><br />
<ul>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Rund um den Finanzplatz eschborn - Frankfurt (1/5).</span></li>
<li><b><span style="font-family: "arial" , "helvetica" , sans-serif;">Giro D'Italia - (5/5 - 28/5).</span></b></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Amgen Tour of California - (14/5 - 20/5).</span></li>
</ul>
<u><span style="font-family: "arial" , "helvetica" , sans-serif;">June 2017</span></u><br />
<ul>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Criterium du Dauphine - (4/6 - 11/6).</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Tour de Suisse - (10/6 - 18/6).</span><span style="font-family: "arial" , "helvetica" , sans-serif;"></span> </li>
</ul>
<u><span style="font-family: "arial" , "helvetica" , sans-serif;">July 2017</span></u><br />
<ul>
<li><b><span style="font-family: "arial" , "helvetica" , sans-serif;">Tour de France (1/7 - 23/7).</span></b></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Clasica Ciclista San Sebastian - (29/7).</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Tour de Pologne - (29/7 - 4/8).</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Prudential Ride London & Surrey Classic - (30/7).</span></li>
</ul>
<u><span style="font-family: "arial" , "helvetica" , sans-serif;">August 2017</span></u><br />
<ul>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Eneco Tour - (7/8 - 13/8).</span></li>
<li><b><span style="font-family: "arial" , "helvetica" , sans-serif;">La Vuelta - (19/8 - 10/9).</span></b></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Cyclassics Hamburg - (20/8).</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Bretagne Classic Ouest-France - (27/8).</span></li>
</ul>
<u><span style="font-family: "arial" , "helvetica" , sans-serif;">September 2017</span></u><br />
<ul>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Tour of Britain - (3/9 - 10/9). </b></span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Grand Prix Cycliste de Quebec - (8/9).</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Grand Prix Cycliste de Montreal - (10/9).</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">World Road Championships - (17/9 - 24/9).</span></li>
</ul>
<span style="font-family: "arial" , "helvetica" , sans-serif;"> <u>October 2017</u></span><br />
<ul>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;"> Il Lombardia - (7/10).</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Gree - Tour of Guangxi - (19/10 - 24/10).</span></li>
</ul>
Anonymoushttp://www.blogger.com/profile/00939215981235016467noreply@blogger.com0tag:blogger.com,1999:blog-5190090153914400044.post-31813079853327901982016-11-20T22:17:00.001+00:002016-12-29T19:30:36.715+00:00El Teide Tenerife - Tips for Road Cyclists<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBYiechYH0nBfL0c9bAO6pwqprq-Bqs7R0Mv7w2nW0z8ZsVpDfPyClDkTEYqQ0qarbeYsgXscstM-X-7OKECPE3ZqnRJGFPzd6jrmsh6YZ-ItLqOZ4rkrKBpOxMjdHx13KLAf055XnbE-e/s1600/2016-11-10+11.29.18.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBYiechYH0nBfL0c9bAO6pwqprq-Bqs7R0Mv7w2nW0z8ZsVpDfPyClDkTEYqQ0qarbeYsgXscstM-X-7OKECPE3ZqnRJGFPzd6jrmsh6YZ-ItLqOZ4rkrKBpOxMjdHx13KLAf055XnbE-e/s320/2016-11-10+11.29.18.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">El Teide in the Distance</span></td></tr>
</tbody></table>
<span style="font-family: "arial" , "helvetica" , sans-serif;"></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Cited as 'Europes longest continuous climb' - the volcano El Teide on the island of Tenerife is on the bucket list of many a keen road cyclist. Standing some 3,718M tall, its imposing figure dominates the skyline of the Canarian island.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Returning to Tenerife to ride up the East side route recently, I thought it worth noting some tips about the climb if you're planning to head up that way on an upcoming cycle holiday to Tenerife or just taking a day out from the family to shoot up there and tick it off the list.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Each way up offers a different ascent and length profile. So if you plan to ride El Teide you should study the different routes up. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><u>Road Cycling Tour Guides - Club Activo </u></span><br />
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">I rode with an organised ride, booked through <a href="http://clubactivocycling.com/en/" target="_blank">Club Activo </a>cycling. <a href="http://clubactivocycling.com/en/" target="_blank">Club Activo</a> is a fairly new business, formed around a cycle cafe and hub up in San Miguel. I'd discovered them by accident whilst riding up to San Miguel from Las Americas (a lovely 10 mile steady climb at around 6%). </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">With a friendly welcome, good English speaking staff, a bike rack outside and obligatory espresso machine, they had all the ingredients of a place I'd be going back to time after time on my holiday. </span><br />
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Cost was €55 to join the tour, including the transfer, bananas, water, energy bars and a rather nice two course meal when we returned to the cafe after the descent. If you want to hire a bike too, it's around €80.00 all in. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Our guides for the day were Estonian - Anti - (a body double for Peter Sagan) and Lorenzo, assisted by Edward in the mini-bus (who was a good laugh). The guides were very competent cyclists, who rode at the front and back of the group enabling everyone to ride at their own speed.<span style="font-family: "arial" , "helvetica" , sans-serif;"> </span>Group si<span style="font-family: "arial" , "helvetica" , sans-serif;">ze was aro<span style="font-family: "arial" , "helvetica" , sans-serif;">und 15 <span style="font-family: "arial" , "helvetica" , sans-serif;">p<span style="font-family: "arial" , "helvetica" , sans-serif;">eople<span style="font-family: "arial" , "helvetica" , sans-serif;"> all of vary<span style="font-family: "arial" , "helvetica" , sans-serif;">ing cap<span style="font-family: "arial" , "helvetica" , sans-serif;">ability.</span></span></span></span></span></span></span> </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<u><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Setting Off</span></span></span></u><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span><span style="font-family: "arial" , "helvetica" , sans-serif;">We set off from a point up on the TF-2<span style="font-family: "arial" , "helvetica" , sans-serif;">4</span> road where the <span style="font-family: "arial" , "helvetica" , sans-serif;">junction of the TF-523 meets it in the for<span style="font-family: "arial" , "helvetica" , sans-serif;">est</span></span>. </span><span style="font-family: "arial" , "helvetica" , sans-serif;">The mini-bus groaned as Edward went up and down the<span style="font-family: "arial" , "helvetica" , sans-serif;"> minib<span style="font-family: "arial" , "helvetica" , sans-serif;">us</span></span> gearbox to cop<span style="font-family: "arial" , "helvetica" , sans-serif;">e with t<span style="font-family: "arial" , "helvetica" , sans-serif;">he gradient which undulate<span style="font-family: "arial" , "helvetica" , sans-serif;">s between 6-11%<span style="font-family: "arial" , "helvetica" , sans-serif;"> on the way up<span style="font-family: "arial" , "helvetica" , sans-serif;">.</span></span></span></span></span> </span><br />
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">I climbed up this <span style="font-family: "arial" , "helvetica" , sans-serif;">part (the bit we drove) last year</span></span> from a place called Cosme on the TF-523, it is a real tough climb of switchbacks and steep ramps. <span style="font-family: "arial" , "helvetica" , sans-serif;">The </span></span><span style="font-family: "arial" , "helvetica" , sans-serif;">route that I took last year you can find <a href="https://www.strava.com/activities/429636197" target="_blank">here</a><span style="font-family: "arial" , "helvetica" , sans-serif;"> on Strava.</span> Was 11.3 miles with 3,930 feet of climbing, roughly 347ft per mile which is a tough <span style="font-family: "arial" , "helvetica" , sans-serif;">first leg<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">. </span></span></span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Arriving <span style="font-family: "arial" , "helvetica" , sans-serif;">in the for<span style="font-family: "arial" , "helvetica" , sans-serif;">est<span style="font-family: "arial" , "helvetica" , sans-serif;"> you are already at around 5,500 feet in terms of altitude. It was cold an<span style="font-family: "arial" , "helvetica" , sans-serif;">d we <span style="font-family: "arial" , "helvetica" , sans-serif;">wer<span style="font-family: "arial" , "helvetica" , sans-serif;">e all soon shi<span style="font-family: "arial" , "helvetica" , sans-serif;">vering and putting layers<span style="font-family: "arial" , "helvetica" , sans-serif;"> on<span style="font-family: "arial" , "helvetica" , sans-serif;"> keen to get off. A cold mist env<span style="font-family: "arial" , "helvetica" , sans-serif;">eloped the area.</span></span></span></span></span></span></span></span></span></span></span></span><br />
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<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizlwHyeNMENdNnB35xAes5ZxVZ7hFtKxxZJl1l4jUvWAQXvwCZl99o9_CAkOcYZxsoPh9arr1Rq0TbniAPEXx8jLHWfa_NWtxip0vseZv12NemB7AIT6hj5mbjR_2QYFn6BMd-0RoWoClD/s1600/2016-11-10+10.36.56.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizlwHyeNMENdNnB35xAes5ZxVZ7hFtKxxZJl1l4jUvWAQXvwCZl99o9_CAkOcYZxsoPh9arr1Rq0TbniAPEXx8jLHWfa_NWtxip0vseZv12NemB7AIT6hj5mbjR_2QYFn6BMd-0RoWoClD/s320/2016-11-10+10.36.56.jpg" width="320" /></a></span></span></span></span></span></span></span></span></span></span></span> </span></span></span></span></span></span></span></span></span></span></span></div>
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">As we rolled<span style="font-family: "arial" , "helvetica" , sans-serif;">, you could notice straight away that the th<span style="font-family: "arial" , "helvetica" , sans-serif;">inner ai<span style="font-family: "arial" , "helvetica" , sans-serif;">r disrupted your normal breathing pattern. My heart rate was running around 3-5b<span style="font-family: "arial" , "helvetica" , sans-serif;">pm higher than normal. I<span style="font-family: "arial" , "helvetica" , sans-serif;">'d alrea<span style="font-family: "arial" , "helvetica" , sans-serif;">dy <span style="font-family: "arial" , "helvetica" , sans-serif;">determin<span style="font-family: "arial" , "helvetica" , sans-serif;">ed that I was going to sit around 152-156bpm on the cl<span style="font-family: "arial" , "helvetica" , sans-serif;">imb, so I was keen to find <span style="font-family: "arial" , "helvetica" , sans-serif;">a temp<span style="font-family: "arial" , "helvetica" , sans-serif;">o/rhythm as soon as possible.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">The road is <span style="font-family: "arial" , "helvetica" , sans-serif;">a pretty steady <span style="font-family: "arial" , "helvetica" , sans-serif;">6<span style="font-family: "arial" , "helvetica" , sans-serif;">% gradient for<span style="font-family: "arial" , "helvetica" , sans-serif;"> most of the way<span style="font-family: "arial" , "helvetica" , sans-serif;"> (27.6 miles). Interestingly there are a couple of quick descents within<span style="font-family: "arial" , "helvetica" , sans-serif;"> the ascent. They are potential flashpoints as the sh<span style="font-family: "arial" , "helvetica" , sans-serif;">ade h<span style="font-family: "arial" , "helvetica" , sans-serif;">ides some pretty nasty road conditions until you are right <span style="font-family: "arial" , "helvetica" , sans-serif;">on top of them at <span style="font-family: "arial" , "helvetica" , sans-serif;">40mph<span style="font-family: "arial" , "helvetica" , sans-serif;">, it's very much a case of hang<span style="font-family: "arial" , "helvetica" , sans-serif;"> on!!<span style="font-family: "arial" , "helvetica" , sans-serif;"> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXjH7xcnt3iELEb533GgFsnaisp6AiLnUE3X4LLU3vIm9NHEX2lF836gjcbpEHhSbVb18-bWCFt6ELc-G6syQ3odYCfp_cPYybUzShMn4m_4qPo383PD8vLsSmIjuQsgrHbi13Kh8vMuUQ/s1600/2016-11-10+11.58.36.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXjH7xcnt3iELEb533GgFsnaisp6AiLnUE3X4LLU3vIm9NHEX2lF836gjcbpEHhSbVb18-bWCFt6ELc-G6syQ3odYCfp_cPYybUzShMn4m_4qPo383PD8vLsSmIjuQsgrHbi13Kh8vMuUQ/s320/2016-11-10+11.58.36.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">One of the descents on the way</span></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">As you come<span style="font-family: "arial" , "helvetica" , sans-serif;"> out <span style="font-family: "arial" , "helvetica" , sans-serif;">the forest<span style="font-family: "arial" , "helvetica" , sans-serif;"> and out of <span style="font-family: "arial" , "helvetica" , sans-serif;">the low cloud, you get thi<span style="font-family: "arial" , "helvetica" , sans-serif;">s magnificent view<span style="font-family: "arial" , "helvetica" , sans-serif;">. <span style="font-family: "arial" , "helvetica" , sans-serif;">As yo<span style="font-family: "arial" , "helvetica" , sans-serif;">u look <span style="font-family: "arial" , "helvetica" , sans-serif;">over the edges you realise just how high you real<span style="font-family: "arial" , "helvetica" , sans-serif;">ly ar<span style="font-family: "arial" , "helvetica" , sans-serif;">e. You need to s<span style="font-family: "arial" , "helvetica" , sans-serif;">tay focused as you could quite easily ride off the side if you los<span style="font-family: "arial" , "helvetica" , sans-serif;">e your concen<span style="font-family: "arial" , "helvetica" , sans-serif;">tration.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhuHcWwrBivWCePkZyH_jDPALs5eIq5GktiuGNXNqN-BuC_nVTW69xw5kSDBVUPluBoErnkDlphyphenhypheng5kIuA1vwoxdRA0yrr7oW1vNooLS4y8tjfhpkXcu7dbQWM72teFJJF0Jrl3D2TircG/s1600/2016-11-10+11.29.23.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhuHcWwrBivWCePkZyH_jDPALs5eIq5GktiuGNXNqN-BuC_nVTW69xw5kSDBVUPluBoErnkDlphyphenhypheng5kIuA1vwoxdRA0yrr7oW1vNooLS4y8tjfhpkXcu7dbQWM72teFJJF0Jrl3D2TircG/s320/2016-11-10+11.29.23.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Looking back to the Clouds</span></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"></span></span></span></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Temperature wise, you're now beginning to strip off all the layers you put on before as your work rate collides with the warm weather. As we climbed up it was around 23 degrees, which was absolutely lovely. It was a clear day and you could see for miles. As you look ahead you see El Teide in the distance (see photo at top of blog).</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Keeping a steady tempo was definitely easier given the temperature and altitude. Around half way up I took a quick pic of the Garmin screen (see below).</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJWmCGaSJdNfuiSMniO3gHZmLMNbB4xP2x_EqoKlMpPOoeGOodLDsA0oO3rP8q19q6lWovE5rSKsy2hEOgy7PjVVCyMiHdJouoOMSn4Tm5MNjpH_JlAu3iYxmVQXz2m7cuNO01gjLLj86z/s1600/2016-11-10+11.58.25.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJWmCGaSJdNfuiSMniO3gHZmLMNbB4xP2x_EqoKlMpPOoeGOodLDsA0oO3rP8q19q6lWovE5rSKsy2hEOgy7PjVVCyMiHdJouoOMSn4Tm5MNjpH_JlAu3iYxmVQXz2m7cuNO01gjLLj86z/s320/2016-11-10+11.58.25.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Garmin Data after the 12 mile climb - took 1 Hour</span></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"></span></span></span></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">After passing the top of the Volcano on our right (you can't ride to the absolute top) your not far from reaching the top of the road where you'll eventually get to see this sign indicating that you've done it. At this point, you'll have covered 27.6 miles and 3,750ft of elevation (135ft of elevation per mile). You can see the climb <a href="https://www.strava.com/activities/771508331" target="_blank">here </a>on Strava.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2QVjFHVdYqGfZ_ziSbI5dDSXs826QqkI0NnpzVs91Fsf-6ZGKrDovL0W6CGr3Ts22T1vd6M9T6H72LlbY-P6_K5mJtHqZmEYB5Xa6_B6lrcEl-9SCsOtZol34a50zRL95eARMAORit36X/s1600/2016-11-10+14.00.10.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2QVjFHVdYqGfZ_ziSbI5dDSXs826QqkI0NnpzVs91Fsf-6ZGKrDovL0W6CGr3Ts22T1vd6M9T6H72LlbY-P6_K5mJtHqZmEYB5Xa6_B6lrcEl-9SCsOtZol34a50zRL95eARMAORit36X/s320/2016-11-10+14.00.10.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">At the Top of El Teide</span></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"></span></span></span></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">After all that climbing, of course you get to go descend and what a thrill that is. Just shy of 14 miles of twisting roads where you're generally doing 40-45mph on the straight bits, slowing down for the bends and switchbacks. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">My average on this stretch was 29.7mph and it was brilliant fun. You may need to take a gilet with you if the conditions are cooler as it can get cold. At 23 degrees we were OK on the day. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Eventually we reached the cafe at San Miguel, racked the bikes and tucked into a two course lunch of soup and salad with bread, then some grilled chicken (washed down with a well earned beer), followed by coffee.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOxKHkCjX6_LgZInoSMblldRNfKmBno3n4d0a-5ok-5-cblejOWbWWMG2EpYU5RWR0cxbJgmCZ8cZjY9r5pNseHF7hVGPuybEXW46w7Abah1x9U0aC9mFB-4owzHazYZNRz4NrapQxC2-H/s1600/2016-11-10+15.13.44.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOxKHkCjX6_LgZInoSMblldRNfKmBno3n4d0a-5ok-5-cblejOWbWWMG2EpYU5RWR0cxbJgmCZ8cZjY9r5pNseHF7hVGPuybEXW46w7Abah1x9U0aC9mFB-4owzHazYZNRz4NrapQxC2-H/s320/2016-11-10+15.13.44.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Post Ride Lunch in the Cafe</span></td></tr>
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<u><span style="font-family: "arial" , "helvetica" , sans-serif;">Conclusion</span></u><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">It's a stunning climb, I'd recommend anyone to do it. If you climb up from Cosme (adding on the bit that I did the previous year), then it will around 39 miles of climbing with circa 7.7K of ascent (roughly 197ft per mile). I'll be back next year to do that.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Thanks to the guys at </span><span style="font-family: "arial" , "helvetica" , sans-serif;"><a href="http://clubactivocycling.com/en/" target="_blank">Club Activo </a>cycling for a well organised tour<span style="font-family: "arial" , "helvetica" , sans-serif;"> and some great grub when we got back. Would definitely recommend them if you're considering<span style="font-family: "arial" , "helvetica" , sans-serif;"> a ride up <span style="font-family: "arial" , "helvetica" , sans-serif;">El Teide or one of their other tours </span></span></span></span><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">around the island of Tenerife.</span></span></span></span></span></span></span></span><br />
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<u><span style="font-family: "arial" , "helvetica" , sans-serif;">Kit List</span></u><br />
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">One of t<span style="font-family: "arial" , "helvetica" , sans-serif;">he upsides of booking throu<span style="font-family: "arial" , "helvetica" , sans-serif;">gh an organised <span style="font-family: "arial" , "helvetica" , sans-serif;">tour provider was having a support van wher<span style="font-family: "arial" , "helvetica" , sans-serif;">e you could ch<span style="font-family: "arial" , "helvetica" , sans-serif;">uck <span style="font-family: "arial" , "helvetica" , sans-serif;">a bag in. On the day I wore, <span style="font-family: "arial" , "helvetica" , sans-serif;">bib shorts, base layer and short sleeved top. I d<span style="font-family: "arial" , "helvetica" , sans-serif;">id however take a cap and arm warmers, plus a gilet due to <span style="font-family: "arial" , "helvetica" , sans-serif;">the cold conditions setting up and also in case of need for the descent. I a<span style="font-family: "arial" , "helvetica" , sans-serif;">lso had <span style="font-family: "arial" , "helvetica" , sans-serif;">a rain cape as it can be known to suddenly heavy rain given <span style="font-family: "arial" , "helvetica" , sans-serif;">the height you are a<span style="font-family: "arial" , "helvetica" , sans-serif;">t<span style="font-family: "arial" , "helvetica" , sans-serif;">, didn't need it though.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">The support van had plenty of water<span style="font-family: "arial" , "helvetica" , sans-serif;">. I <span style="font-family: "arial" , "helvetica" , sans-serif;">took some Zero tablets with me and ensured I had regular fluids as we went up<span style="font-family: "arial" , "helvetica" , sans-serif;">, <span style="font-family: "arial" , "helvetica" , sans-serif;">keeping the <span style="font-family: "arial" , "helvetica" , sans-serif;">e<span style="font-family: "arial" , "helvetica" , sans-serif;">lectrolytes g<span style="font-family: "arial" , "helvetica" , sans-serif;">o<span style="font-family: "arial" , "helvetica" , sans-serif;">ing.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
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<u><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Bike</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></u><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">I hired a bike from <a href="http://www.bikepointtenerife.com/" target="_blank">Bike Point Tenerife</a> i<span style="font-family: "arial" , "helvetica" , sans-serif;">n Las Americas. This is the second time I've used them. They have a nice range of bikes which are well set-up <span style="font-family: "arial" , "helvetica" , sans-serif;">in a well stocked shop which has everything you need if you<span style="font-family: "arial" , "helvetica" , sans-serif;">'ve <span style="font-family: "arial" , "helvetica" , sans-serif;">forgotten to bring it</span></span>. I hired <a href="http://www.bikepointtenerife.com/bike-hire/road-bikes/vip-road-izalco" target="_blank">this </a>Focus Izalco whi<span style="font-family: "arial" , "helvetica" , sans-serif;">ch was <span style="font-family: "arial" , "helvetica" , sans-serif;">very well set-u<span style="font-family: "arial" , "helvetica" , sans-serif;">p. <span style="font-family: "arial" , "helvetica" , sans-serif;"> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiafcGh6l_CORm9YSkt2OPwo-Ji0MWrJuumBpqFGIPG3NGnANC8ZxWWs7UmgHAN38ML-p4zqCf8ZKv9pTsheAQTcY2NEIuQYoIgws6VOiAUw73zRwMLKGESYSsyj7YamS6dmkLjhPfCn6VN/s1600/Focus+Izalco.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="203" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiafcGh6l_CORm9YSkt2OPwo-Ji0MWrJuumBpqFGIPG3NGnANC8ZxWWs7UmgHAN38ML-p4zqCf8ZKv9pTsheAQTcY2NEIuQYoIgws6VOiAUw73zRwMLKGESYSsyj7YamS6dmkLjhPfCn6VN/s320/Focus+Izalco.png" width="320" /></a></span></span></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Gears were tight, rubber was new an<span style="font-family: "arial" , "helvetica" , sans-serif;">d brakes very sharp. I took my own saddl<span style="font-family: "arial" , "helvetica" , sans-serif;">e out with me. G<span style="font-family: "arial" , "helvetica" , sans-serif;">ear ratio<span style="font-family: "arial" , "helvetica" , sans-serif;"> was 52/36 on <span style="font-family: "arial" , "helvetica" , sans-serif;">the front with a 32 tooth cassette on t<span style="font-family: "arial" , "helvetica" , sans-serif;">he rear. Ho<span style="font-family: "arial" , "helvetica" , sans-serif;">ops were nice with DT sw<span style="font-family: "arial" , "helvetica" , sans-serif;">iss <span style="font-family: "arial" , "helvetica" , sans-serif;">hu<span style="font-family: "arial" , "helvetica" , sans-serif;">bs which rolled very well. Overall the bike was super<span style="font-family: "arial" , "helvetica" , sans-serif;">b, ideal fo<span style="font-family: "arial" , "helvetica" , sans-serif;">r climbing an<span style="font-family: "arial" , "helvetica" , sans-serif;">d very predic<span style="font-family: "arial" , "helvetica" , sans-serif;">table on t<span style="font-family: "arial" , "helvetica" , sans-serif;">he descents.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Pedals I hired to<span style="font-family: "arial" , "helvetica" , sans-serif;">o plus helmet. They supply a saddle bag with inn<span style="font-family: "arial" , "helvetica" , sans-serif;">er tube and levers. If you let <span style="font-family: "arial" , "helvetica" , sans-serif;">them have your meas<span style="font-family: "arial" , "helvetica" , sans-serif;">urements in advance, they'll get the bike set up to your dimensions too, which is very handy. </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">If you do a tour with <span style="font-family: "arial" , "helvetica" , sans-serif;">C<span style="font-family: "arial" , "helvetica" , sans-serif;">lub Activo, they have a f<span style="font-family: "arial" , "helvetica" , sans-serif;">leet o<span style="font-family: "arial" , "helvetica" , sans-serif;">f Ridley bike<span style="font-family: "arial" , "helvetica" , sans-serif;">s which <span style="font-family: "arial" , "helvetica" , sans-serif;">you can hire for €25 or so a day. </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
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Anonymoushttp://www.blogger.com/profile/00939215981235016467noreply@blogger.com0tag:blogger.com,1999:blog-5190090153914400044.post-52601805297891821742016-06-19T16:53:00.000+01:002016-06-19T21:32:26.166+01:00Manchester BikeFit Review<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5KrGg08IUNT52e3zbV4fmPTkuoukor2oVooBzo99yeOEXzssH-SdM8abE2QtmoLv4HRiIxp-WJKMZpGoXq98MldbS2CYLoTWNllL34Ut-e1Xvf5UDr5OcFCnvXiNdrhZTlutYERCZAn8s/s1600/Cyclefit.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5KrGg08IUNT52e3zbV4fmPTkuoukor2oVooBzo99yeOEXzssH-SdM8abE2QtmoLv4HRiIxp-WJKMZpGoXq98MldbS2CYLoTWNllL34Ut-e1Xvf5UDr5OcFCnvXiNdrhZTlutYERCZAn8s/s1600/Cyclefit.jpg" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">I've long been a big supporter of the idea of getting your bike fit right. Before you invest money in upgrades, it's best to invest in getting your position absolutely right on the bike. A bit like sorting your swing before buying an expensive set of golf clubs.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Having got back into riding <span style="font-family: "arial" , "helvetica" , sans-serif;">in a big way <span style="font-family: "arial" , "helvetica" , sans-serif;">since 2008, it's become evident to me that the <span style="font-family: "arial" , "helvetica" , sans-serif;">quickest ways to go faster on<span style="font-family: "arial" , "helvetica" , sans-serif;"> your bike as a<span style="font-family: "arial" , "helvetica" , sans-serif;">n amateur </span>are generally: -</span></span></span></span></span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">1. Losing some wei<span style="font-family: "arial" , "helvetica" , sans-serif;">ght.</span></span></span></span></span></span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">2. Upgrading your wheels.</span></span></span></span></span></span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">3. Getting your bike fit right.</span></span></span></span></span></span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">4. <span style="font-family: "arial" , "helvetica" , sans-serif;">Emp<span style="font-family: "arial" , "helvetica" , sans-serif;">loying a<span style="font-family: "arial" , "helvetica" , sans-serif;"> coach<span style="font-family: "arial" , "helvetica" , sans-serif;">.</span></span></span></span> </span> </span></span></span></span></span> </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Buying a carbon bike isn't the be all and end all of going fast a<span style="font-family: "arial" , "helvetica" , sans-serif;">s</span> a amateur. I'm able to put in average speeds within 0.5Mmph on my aluminum winter bike equipped with Mavic Ksyrium wheels. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">So, if you've done (1), spent on (2), then (3) +(4) should definitely be on your list of things to do if you've plateaued as a rider and don't seem to be able to shift your average speed. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><u>Getting Fit and Fitted</u> </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The build up to deciding to go for a full on pro fit was driven by recurring tight hamstrings post rid<span style="font-family: "arial" , "helvetica" , sans-serif;">e. Since <span style="font-family: "arial" , "helvetica" , sans-serif;">empl<span style="font-family: "arial" , "helvetica" , sans-serif;">oying <span style="font-family: "arial" , "helvetica" , sans-serif;">a c<span style="font-family: "arial" , "helvetica" , sans-serif;">oach <span style="font-family: "arial" , "helvetica" , sans-serif;">in Augu<span style="font-family: "arial" , "helvetica" , sans-serif;">st <span style="font-family: "arial" , "helvetica" , sans-serif;">year, my volume and load had gone up considerably<span style="font-family: "arial" , "helvetica" , sans-serif;"> from 400 or so miles <span style="font-family: "arial" , "helvetica" , sans-serif;">a month to 800+<span style="font-family: "arial" , "helvetica" , sans-serif;"> in<span style="font-family: "arial" , "helvetica" , sans-serif;">cluding <span style="font-family: "arial" , "helvetica" , sans-serif;">turbo inter<span style="font-family: "arial" , "helvetica" , sans-serif;">val sessions ea<span style="font-family: "arial" , "helvetica" , sans-serif;">ch <span style="font-family: "arial" , "helvetica" , sans-serif;">evening. We were both puzzled as to wh<span style="font-family: "arial" , "helvetica" , sans-serif;">y the hamstring <span style="font-family: "arial" , "helvetica" , sans-serif;">issue wa<span style="font-family: "arial" , "helvetica" , sans-serif;">s <span style="font-family: "arial" , "helvetica" , sans-serif;">occurring</span> all of a sud<span style="font-family: "arial" , "helvetica" , sans-serif;">den so a process of <span style="font-family: "arial" , "helvetica" , sans-serif;">ruling things in/out ensued. </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">First stop<span style="font-family: "arial" , "helvetica" , sans-serif;"> was </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span>a visit to </span>Foot and Insole in Whalley (great
place, review <a href="http://philsroadbikingblog.blogspot.co.uk/2016/03/foot-and-insole-whalley-review.html" target="_blank">here</a>) whereupon I'd had some custom insoles made to
correct a supination issue (not standing straight basically).<span style="font-family: "arial" , "helvetica" , sans-serif;"> <b><i><span style="font-family: "arial" , "helvetica" , sans-serif;">Insol<span style="font-family: "arial" , "helvetica" , sans-serif;">es <span style="font-family: "arial" , "helvetica" , sans-serif;">are now worn in all my <span style="font-family: "arial" , "helvetica" , sans-serif;">footwear </span>aswell as <span style="font-family: "arial" , "helvetica" , sans-serif;">cycling shoes and<span style="font-family: "arial" , "helvetica" , sans-serif;"> they've helped considerably.</span></span></span></span></span></i></b></span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Long <span style="font-family: "arial" , "helvetica" , sans-serif;">story short, after several small tweaks <span style="font-family: "arial" , "helvetica" , sans-serif;">to the<span style="font-family: "arial" , "helvetica" , sans-serif;"> on bike position wi<span style="font-family: "arial" , "helvetica" , sans-serif;">thout much luck<span style="font-family: "arial" , "helvetica" , sans-serif;">,</span></span></span></span> </span>I</span> ended up having an MRI scan which diagnosed a degenerating disc in my back<span style="font-family: "arial" , "helvetica" , sans-serif;">. T</span>he hamstring tightness being a related secondary issue due to the volume/load. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The orthopedic consultant (himself a cyclist) suggested I source a place where all aspects of my on bike position, pedal stroke, cleat positioning, saddle etc <span style="font-family: "arial" , "helvetica" , sans-serif;">could</span> be reviewed<span style="font-family: "arial" , "helvetica" , sans-serif;"> to get things absolute<span style="font-family: "arial" , "helvetica" , sans-serif;">ly spot on<span style="font-family: "arial" , "helvetica" , sans-serif;"> and</span> <span style="font-family: "arial" , "helvetica" , sans-serif;">millimeter</span> perfect.</span></span></span><br />
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<u><span style="font-family: "arial" , "helvetica" , sans-serif;">Cyclefit Manchester</span></u><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Whilst driving through the Northern Quarter of Manchester, I came across <a href="http://cyclefit.co.uk/cyclefit-manchester-services" target="_blank">Cyclefit</a> who had recently opened up a stu<span style="font-family: "arial" , "helvetica" , sans-serif;">dio </span>provid<span style="font-family: "arial" , "helvetica" , sans-serif;">ing</span> <span style="font-family: "arial" , "helvetica" , sans-serif;">exactly what </span>I needed. They offer a range of services including a full professional fitting service with camera analysis, saddle pressure mapping, cleat set-up adjustment, physio assessment, the lot. <b>The main benefit being that you can be reviewed holistically, from feet upwards. </b><span style="font-family: "arial" , "helvetica" , sans-serif;">They already fit a number of professional cycling team<span style="font-family: "arial" , "helvetica" , sans-serif;">s and pro<span style="font-family: "arial" , "helvetica" , sans-serif;">fessional riders<span style="font-family: "arial" , "helvetica" , sans-serif;"> from World Tour teams to Pro-<span style="font-family: "arial" , "helvetica" , sans-serif;">Con<span style="font-family: "arial" , "helvetica" , sans-serif;">tinental<span style="font-family: "arial" , "helvetica" , sans-serif;"> so they know their stuff.</span></span></span></span></span></span></span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVhy0rjJ5tT6wivw-DIyzWHwtJH9Dug-VzssQ-twl97syQ2yw2hc44Pj1gZaUSWp-IHAwBShDTh9NGxbTmz_PJFhQutlc_c8mjlTFPifIWGVWp8_7tT6abdzU1vSlkqsODEXmzdmx916Dl/s1600/Feet.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVhy0rjJ5tT6wivw-DIyzWHwtJH9Dug-VzssQ-twl97syQ2yw2hc44Pj1gZaUSWp-IHAwBShDTh9NGxbTmz_PJFhQutlc_c8mjlTFPifIWGVWp8_7tT6abdzU1vSlkqsODEXmzdmx916Dl/s320/Feet.JPG" width="240" /></a></div>
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<u><span style="font-family: "arial" , "helvetica" , sans-serif;">Behind the Business</span></u><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The business was started by Julian Wall and Phil Cavell. You can read more about how and why it started <a href="http://cyclefit.co.uk/about" target="_blank">here</a>. Bottom line was they were both injured, had investigated all sorts of medical interventions to get back on the straight and narrow, then had the epiphany that their on bike positions were critical to their recovery and - spotting a gap in the market in 1996, the rest is history. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">I got to meet both of the owners over a couple of visits and their passion for ensuring that your bike fit is as best as it can be came shining through. Both highly knowledgeable guys, drilling down into all aspects of my own medical history within seconds of meeting them with eyes going up and down at the same time, sizing you up!</span><br />
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<u><span style="font-family: "arial" , "helvetica" , sans-serif;">The Fit Itself</span></u><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">I went for the full professional fit with saddle pressure mapping (£<span style="font-family: "arial" , "helvetica" , sans-serif;">2<span style="font-family: "arial" , "helvetica" , sans-serif;">2</span>5</span>) and shoe/clea<span style="font-family: "arial" , "helvetica" , sans-serif;">t</span> positioning (£<span style="font-family: "arial" , "helvetica" , sans-serif;">95</span>). Given the issue with my disc, I wanted to be 100% confident that - moving forward - I do everything possible to ensure comfort, performance and that my on bike position doesn't aggravate the situation</span><br />
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<u><span style="font-family: "arial" , "helvetica" , sans-serif;">Arriving at the studio </span></u><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Greeted by fitter - Matt Hallam - we went into the studio where everything is set-up. You're greeted by a bike rig, cameras, a big screen<span style="font-family: "arial" , "helvetica" , sans-serif;"> and </span>all sorts of technical measuring equipment which is put into use during your session. <i><b>It<span style="font-family: "arial" , "helvetica" , sans-serif;">'s like a lab, full <span style="font-family: "arial" , "helvetica" , sans-serif;">o<span style="font-family: "arial" , "helvetica" , sans-serif;">f tech and wiz<span style="font-family: "arial" , "helvetica" , sans-serif;">adry<span style="font-family: "arial" , "helvetica" , sans-serif;">, <span style="font-family: "arial" , "helvetica" , sans-serif;">just what you want.</span></span></span></span></span></span></b></i></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Matt initially took me a through a detailed <span style="font-family: "arial" , "helvetica" , sans-serif;">questionnaire</span> about reasons for the fit, cycling objectives, health issues and general fitness plus flexibility. From there he did a physical assessment including measuring hamstring length, general flexibility, hip and leg length and all the other attributes which determine ultimately how you end up on the bike. All these ar<span style="font-family: "arial" , "helvetica" , sans-serif;">e being <span style="font-family: "arial" , "helvetica" , sans-serif;">ca<span style="font-family: "arial" , "helvetica" , sans-serif;">ptured as you go straight <span style="font-family: "arial" , "helvetica" , sans-serif;">into <span style="font-family: "arial" , "helvetica" , sans-serif;">a report which <span style="font-family: "arial" , "helvetica" , sans-serif;">gets e-m<span style="font-family: "arial" , "helvetica" , sans-serif;">ailed to you at the end.</span></span></span></span></span></span></span></span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoB_Wlw3ymzjIAj4qlHCCKvG8QNdqHSU40sl0Xs7BxhhQkOHfT8IKyK74dIEZCMdwGHOWwRgbLBavidAWjtHFO9JCmQj6W7otHyQcwgo9Tfx5PRSGKzlcpXz3Kxmyt6uyTDVbBJIULRCfn/s1600/Hips.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoB_Wlw3ymzjIAj4qlHCCKvG8QNdqHSU40sl0Xs7BxhhQkOHfT8IKyK74dIEZCMdwGHOWwRgbLBavidAWjtHFO9JCmQj6W7otHyQcwgo9Tfx5PRSGKzlcpXz3Kxmyt6uyTDVbBJIULRCfn/s320/Hips.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="color: #0000ee;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Pelvic Measurement</span></span></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><a href="http://cyclefit.co.uk/cyclefit-services-1" target="_blank">Cyclefit </a>also take all the measurements from your current bike and set up the rig exactly to the same dimensions so as to know the exact start point. All this is recorded as they go on a <span style="font-family: "arial" , "helvetica" , sans-serif;">record </span>which gets e-mailed to you which explains where all the adjustments have been made<span style="font-family: "arial" , "helvetica" , sans-serif;"> a<span style="font-family: "arial" , "helvetica" , sans-serif;">nd c<span style="font-family: "arial" , "helvetica" , sans-serif;">ompares old. vs <span style="font-family: "arial" , "helvetica" , sans-serif;">new.</span></span></span></span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">T<span style="font-family: "arial" , "helvetica" , sans-serif;">he rig<span style="font-family: "arial" , "helvetica" , sans-serif;"> that it <span style="font-family: "arial" , "helvetica" , sans-serif;">used for the fitting process is quite something, around £12K per unit to buy it seems. T<span style="font-family: "arial" , "helvetica" , sans-serif;">he <span style="font-family: "arial" , "helvetica" , sans-serif;">unique <span style="font-family: "arial" , "helvetica" , sans-serif;">thing<span style="font-family: "arial" , "helvetica" , sans-serif;"> about it is that adjustments can be made in real time whilst you are <span style="font-family: "arial" , "helvetica" , sans-serif;">riding. There's no need to keep <span style="font-family: "arial" , "helvetica" , sans-serif;">getting on and off or <span style="font-family: "arial" , "helvetica" , sans-serif;">stop/start<span style="font-family: "arial" , "helvetica" , sans-serif;">, so microscopic adjustments c<span style="font-family: "arial" , "helvetica" , sans-serif;">an be made on t<span style="font-family: "arial" , "helvetica" , sans-serif;">he</span> fly.<span style="font-family: "arial" , "helvetica" , sans-serif;"></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqLdH3ghgPZeK8cbNPh4Fvjsma3egPZ0Kxr-X95u5w7tSN1IAUWDEWwmsIxps-EHfkJE4bOrqbh67fvPyWi0bjUKd03QZaXQPl96sOjI4uVza0vFE73V6xSbocsRTsYU5ops1gweMBMj2X/s1600/Cyclefit.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqLdH3ghgPZeK8cbNPh4Fvjsma3egPZ0Kxr-X95u5w7tSN1IAUWDEWwmsIxps-EHfkJE4bOrqbh67fvPyWi0bjUKd03QZaXQPl96sOjI4uVza0vFE73V6xSbocsRTsYU5ops1gweMBMj2X/s320/Cyclefit.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Rig used for Fitting at Cyclefit</span></td></tr>
</tbody></table>
<u><span style="font-family: "arial" , "helvetica" , sans-serif;">On The Rig</span></u><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">When you spin up the rig, all the cameras go on and video is captured of your rotation, front/rear movement, in fact pretty much everything. Dots are placed on you <span style="font-family: "arial" , "helvetica" , sans-serif;">at key points for the software to track<span style="font-family: "arial" , "helvetica" , sans-serif;">. </span></span>From that, several images are captured and the fitter can then determine the optimum angles. </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgE6lM9Rso-fUYGZaHewu3kguBM_tkPNXvZFCc6V2yjDBx2MJOKF6dShcfDnsiQDScSwW9L073a5oFOD4pg7Av3BGrNdbhVMahiVsMqnhcmDYGRDohe9EP2JslMt1F_lpyKQtMvzvajTkyN/s1600/Phil+on+Bike.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgE6lM9Rso-fUYGZaHewu3kguBM_tkPNXvZFCc6V2yjDBx2MJOKF6dShcfDnsiQDScSwW9L073a5oFOD4pg7Av3BGrNdbhVMahiVsMqnhcmDYGRDohe9EP2JslMt1F_lpyKQtMvzvajTkyN/s320/Phil+on+Bike.JPG" width="320" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>It's an iterative process. </b> The rig itself can be adjusted in real time with you on the bike, including saddle height, reach, so everything is done on the fly with your pedal stroke, hip movements, line of spine and overall position being monitored to ensure optimum position relative to your requirements<span style="font-family: "arial" , "helvetica" , sans-serif;"> and also the fee<span style="font-family: "arial" , "helvetica" , sans-serif;">dback that you <span style="font-family: "arial" , "helvetica" , sans-serif;">gave in the consultation session.</span></span></span></span><br />
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_1zmF9bSFVI_aByMUcFp4EDqKBWclp35mzh-W3LPvJT02mg8yM5EdFaOg2OVLF2KV-Ba6O9Zw69r3Q_vU5jMOILhC59LCkbTkFpUHS4jZMY7mavlW4YcK-0RvYpP4APvTR09ofEJ0JAXs/s1600/Rig+Phil.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_1zmF9bSFVI_aByMUcFp4EDqKBWclp35mzh-W3LPvJT02mg8yM5EdFaOg2OVLF2KV-Ba6O9Zw69r3Q_vU5jMOILhC59LCkbTkFpUHS4jZMY7mavlW4YcK-0RvYpP4APvTR09ofEJ0JAXs/s320/Rig+Phil.JPG" width="320" /></a></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"> </span></span></span></span><br />
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<u><span style="font-family: "arial" , "helvetica" , sans-serif;">Saddle Pressure Mapping</span></u><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><a href="http://cyclefit.co.uk/cyclefit-services-1" target="_blank">Cyclefit </a>have a gadget (costs around £6K) which measures in real time where your pressure is loading on your saddle when cycling. For me this was another key component - given my lower back situation - to get right. The tool i<span style="font-family: "arial" , "helvetica" , sans-serif;">tself is a pressure mat which goes onto your saddle, with data capture software which then <span style="font-family: "arial" , "helvetica" , sans-serif;">captures</span> what's happening <span style="font-family: "arial" , "helvetica" , sans-serif;">as you pe<span style="font-family: "arial" , "helvetica" , sans-serif;">dal<span style="font-family: "arial" , "helvetica" , sans-serif;"> to then convert into a heatmap (below).</span></span></span></span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">As
you can s<span style="font-family: "arial" , "helvetica" , sans-serif;">ee</span> , my current saddle and position meant I was totally front loading
with hardly anything at the back which would have been aggravating the
situation with my back/tendons.</span></span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYJj4QF9UJbh16gfWJUQDrfltTZjfbRszF5F7wT5yuDHg2zF3UBQRXP9uoGIdbMZnLFT4QyqX3MHs5TmQvXaw_baXuMx7oBMCHqc9PLbfnEBheL-EzYqmnfawLSC2xYCzJzVn47oZqf2Or/s1600/Saddle+Pressure.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYJj4QF9UJbh16gfWJUQDrfltTZjfbRszF5F7wT5yuDHg2zF3UBQRXP9uoGIdbMZnLFT4QyqX3MHs5TmQvXaw_baXuMx7oBMCHqc9PLbfnEBheL-EzYqmnfawLSC2xYCzJzVn47oZqf2Or/s320/Saddle+Pressure.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Left Image = Current Saddle; Right Image = New Saddle + Position</span></td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiE4BZ9eBPiMAHHfPmeK5zQn-TP-OMRp-JdVlzhOpToUOI_1XkPe5r-2eoZBcm_3tptRv2FuC1YIXtcNUL3qpL3vFNuAQChz2zPY2HQtZOHTRVuswYCD4byYWydm6cUUULDc8HbrYGRn9PT/s1600/Saddle+Pressure+2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiE4BZ9eBPiMAHHfPmeK5zQn-TP-OMRp-JdVlzhOpToUOI_1XkPe5r-2eoZBcm_3tptRv2FuC1YIXtcNUL3qpL3vFNuAQChz2zPY2HQtZOHTRVuswYCD4byYWydm6cUUULDc8HbrYGRn9PT/s320/Saddle+Pressure+2.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Left Data= Current Saddle; Right Data= New Saddle + Position</span></td></tr>
</tbody></table>
<span style="font-family: "arial" , "helvetica" , sans-serif;">After spinning up on the rig for five to ten minutes and having the saddle adjusted we got to a position where the concl<span style="font-family: "arial" , "helvetica" , sans-serif;">usion was my current saddle (a Selle Italia gel flow) w<span style="font-family: "arial" , "helvetica" , sans-serif;">asn't right for me. <span style="font-family: "arial" , "helvetica" , sans-serif;">Although I've always fou<span style="font-family: "arial" , "helvetica" , sans-serif;">nd it comfortable, the general design relative to <span style="font-family: "arial" , "helvetica" , sans-serif;">my hips etc <span style="font-family: "arial" , "helvetica" , sans-serif;">was lea<span style="font-family: "arial" , "helvetica" , sans-serif;">ding to an imbal<span style="font-family: "arial" , "helvetica" , sans-serif;">ance <span style="font-family: "arial" , "helvetica" , sans-serif;">in pressure and position. </span></span></span></span></span></span></span></span></span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">I've
ridden Selle Italia Gel flow saddles for years, however analysis showed
that a saddle change would be helpful and I changed to a Bontrager <span style="font-family: "arial" , "helvetica" , sans-serif;">Montro<span style="font-family: "arial" , "helvetica" , sans-serif;">se </span></span>which got fitted in store whilst I w<span style="font-family: "arial" , "helvetica" , sans-serif;">as there (cost £89.99)<span style="font-family: "arial" , "helvetica" , sans-serif;">.</span></span></span> </span></span></span></span></span></span>Th</span></span></span>e saddle was taking more of the pressure at the rear (desired outcome) which ultimately engaged the glute muscle group more. </span><br />
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">The chart below indicates <span style="font-family: "arial" , "helvetica" , sans-serif;">where I was (left) to where <span style="font-family: "arial" , "helvetica" , sans-serif;">we ended up<span style="font-family: "arial" , "helvetica" , sans-serif;"> (right).</span></span></span> </span><br />
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9DIg13pQdpW9RmtQOmX9Paz1j6OPObfmf5z623BqtToyIpHU10aIqTgTJ7tS8gvKM11p3AKwvl5gik4NHixrI3C_der_cTTXFf7p1LTa_q9D9o5BNkEmNrzNPvQNYa5boSbQ6QP4W1uBl/s1600/Saddle+Pressure+3.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="64" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9DIg13pQdpW9RmtQOmX9Paz1j6OPObfmf5z623BqtToyIpHU10aIqTgTJ7tS8gvKM11p3AKwvl5gik4NHixrI3C_der_cTTXFf7p1LTa_q9D9o5BNkEmNrzNPvQNYa5boSbQ6QP4W1uBl/s320/Saddle+Pressure+3.jpg" width="320" /></a></div>
<br />
<br />
<u><span style="font-family: "arial" , "helvetica" , sans-serif;">Cleat Positioning</span></u><br />
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">During the session, the fitter is also reviewing all elements of your pedal stroke. When I visited Foot and Insole, we identified what they call a 'leg length discrepancy' which is very common it seems. That is one leg is marginally shorter than the other.</span><br />
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">As the session continued, various permutations of cleat position and packing were tried until an optimum was found. All this you can see in real time on the TV screens via the cameras in front of you. </span><br />
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">For me it meant, the cleats were adjusted quite significantly with packing put between the footbed and the cleat to balance out power L/R aswell as an adjustment outwards on either side, pushing them away from the cranks.</span><br />
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">I could never have got a cleat fit to this level of accuracy on my own. Having someone fully assess you on the rig, make the change, then see - via the data - what that does to your power and stroke is what you end up with.</span><br />
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<u><span style="font-family: "arial" , "helvetica" , sans-serif;">Bringing It All Together </span></u><br />
<br />
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Walking away, quite a few changes had been made: -</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"></span><br />
<ol>
<li>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Saddle went up 13mm</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Cleat position was changed with feet pushed out around 10mm either side</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Saddle fore/aft was changed and put further back to line up my knees better <span style="font-family: "arial" , "helvetica" , sans-serif;">during the<span style="font-family: "arial" , "helvetica" , sans-serif;"> pedal stro<span style="font-family: "arial" , "helvetica" , sans-serif;">ke.</span></span></span></span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Pa<span style="font-family: "arial" , "helvetica" , sans-serif;">cking was put underneath my shoes between the <span style="font-family: "arial" , "helvetica" , sans-serif;">sh<span style="font-family: "arial" , "helvetica" , sans-serif;">oe<span style="font-family: "arial" , "helvetica" , sans-serif;"> bed and cleat. Different levels were put <span style="font-family: "arial" , "helvetica" , sans-serif;">under each side to compensate for <span style="font-family: "arial" , "helvetica" , sans-serif;">a small leg len<span style="font-family: "arial" , "helvetica" , sans-serif;">gth discrepancy. </span></span></span></span></span></span></span></span></span></span></span></span></li>
</ol>
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"> </span></span></span></span><u><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Results</span></span></u><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"> </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">The key thing after all this is what happened afterwards. It's been a couple of weeks since the fit and I'm getting on very well with the new position.</span><br />
<ul>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Cockpit is comfortable with much more hip support and glute engagement from the new saddle and position.</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">I've done four rides, two flat and two lumpy and on each have come back with around 20 Strava personal records on each, so clearly more power is getting to the cranks.</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Post-ride recovery seems to be quicker, with less hamstring tightness and a fresher feeling when doing a Sunday ride after a Saturday ride. </span></li>
</ul>
<u><span style="font-family: "arial" , "helvetica" , sans-serif;">Final Thoughts</span></u><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">There are a lot of bike fitting services available, no doubt. </span></span><br />
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Many of them will do a very good job fo<span style="font-family: "arial" , "helvetica" , sans-serif;">r you in getting the basics right in terms of your position<span style="font-family: "arial" , "helvetica" , sans-serif;"> relative to yo<span style="font-family: "arial" , "helvetica" , sans-serif;">ur goals.</span></span></span></span></span><br />
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">If you are t<span style="font-family: "arial" , "helvetica" , sans-serif;">he type of person who wants to get their p<span style="font-family: "arial" , "helvetica" , sans-serif;">osit<span style="font-family: "arial" , "helvetica" , sans-serif;">ion totally dialled in fo<span style="font-family: "arial" , "helvetica" , sans-serif;">r an upcoming event l<span style="font-family: "arial" , "helvetica" , sans-serif;">ike <span style="font-family: "arial" , "helvetica" , sans-serif;">a sportive, etape, triathlon or ironman</span></span></span> then Cyclefit i<span style="font-family: "arial" , "helvetica" , sans-serif;">s the place for you. </span></span></span></span></span></span></span></span></span><br />
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Equ<span style="font-family: "arial" , "helvetica" , sans-serif;">ally if you have a me<span style="font-family: "arial" , "helvetica" , sans-serif;">dical issue<span style="font-family: "arial" , "helvetica" , sans-serif;">, it<span style="font-family: "arial" , "helvetica" , sans-serif;">'s also for you (as in my<span style="font-family: "arial" , "helvetica" , sans-serif;"> case). </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">If you've just invested in a fancy new <span style="font-family: "arial" , "helvetica" , sans-serif;">bike, then <span style="font-family: "arial" , "helvetica" , sans-serif;">ensure you get your p<span style="font-family: "arial" , "helvetica" , sans-serif;">os<span style="font-family: "arial" , "helvetica" , sans-serif;">ition spot on to en<span style="font-family: "arial" , "helvetica" , sans-serif;">joy it. On the basis that a b<span style="font-family: "arial" , "helvetica" , sans-serif;">ike can cost you £2,500 to £<span style="font-family: "arial" , "helvetica" , sans-serif;">3,000 t<span style="font-family: "arial" , "helvetica" , sans-serif;">hen<span style="font-family: "arial" , "helvetica" , sans-serif;"> it's about 10% of that cost in terms of <span style="font-family: "arial" , "helvetica" , sans-serif;">investment.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
<br />
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Overall it was a real intuitive<span style="font-family: "arial" , "helvetica" , sans-serif;"> and education<span style="font-family: "arial" , "helvetica" , sans-serif;">al experience, wh<span style="font-family: "arial" , "helvetica" , sans-serif;">ere I learnt a lot and can now ride my bike 100% confident that everything <span style="font-family: "arial" , "helvetica" , sans-serif;">re<span style="font-family: "arial" , "helvetica" , sans-serif;">lative to my po<span style="font-family: "arial" , "helvetica" , sans-serif;">sition, long term health and overall performance is now spot on.</span></span></span></span></span></span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">A full price list can be found <a href="http://cyclefit.co.uk/cyclefit-services-1" target="_blank">here</a>. If you do contact them, please let them know you read the review.</span>Anonymoushttp://www.blogger.com/profile/00939215981235016467noreply@blogger.com2tag:blogger.com,1999:blog-5190090153914400044.post-32918644021399315112016-05-22T19:31:00.002+01:002016-05-22T19:31:49.193+01:001985 BH Trickstyler Refurbishment<span style="font-family: Arial,Helvetica,sans-serif;">Chatting over dinner with my mum in readiness for my brother moving to Australia, she mentioned a BMX that had been in her loft for over 25 years and whether it should go to the dump or not. </span><br />
<br />
<span style="font-family: Arial,Helvetica,sans-serif;">Imagine that, a loft find of a retro BMX. My ears immediately pricked up, I had no knowledge of the bike still being up there. My brother was for taking it to the dump, I said I'd have it and maybe thing of refurbishing it. </span><br />
<br />
<span style="font-family: Arial,Helvetica,sans-serif;"><u>Going Back</u> </span><br />
<br />
<span style="font-family: Arial,Helvetica,sans-serif;">The bike was bought in Halfords on 06/01/1985 for £144.95 (my mum still had the original receipt and point of sale card which I now have for provenance). Back in the day, I was a keen BMX rider, owning a Mongoose Supergoose and an ET Edition Kuwuhara and I remember this bike coming home and my younger brother bombing round on it.</span><br />
<br />
<span style="font-family: Arial,Helvetica,sans-serif;"> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZsQXTC7pg7FRdLDl9qjEsl0783ESzs-0lObxkU2033SldoV5DHevCaW3uF7ybQ9vAjR_3yd4P8EDLxT9cG_cyGo2_N6ucLKPgc_nH-KOnIfNpLRVn07ZxxNfY_Q5f0aoEfUfNa2oipkp2/s1600/22.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZsQXTC7pg7FRdLDl9qjEsl0783ESzs-0lObxkU2033SldoV5DHevCaW3uF7ybQ9vAjR_3yd4P8EDLxT9cG_cyGo2_N6ucLKPgc_nH-KOnIfNpLRVn07ZxxNfY_Q5f0aoEfUfNa2oipkp2/s320/22.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Original Till Receipt and Point of Sale</td></tr>
</tbody></table>
</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">It was a lovely looking thing, bright orange in design and functionally it was a trick bike, with double rails for standing on. I had no idea when we did the loft clearance what condition the bike would be in, as it turned out, it was pretty poor.</span><br />
<br />
<u><span style="font-family: Arial,Helvetica,sans-serif;">What A State</span></u><br />
<span style="font-family: Arial,Helvetica,sans-serif;"> <b> </b></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><b>This is what I picked up. </b> A wreck of a bike, full of rust and a myriad of parts which my brother must have fitted when bits fell off. It was going to be a bigger project than I thought.</span><br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjombwRIB_U5yS2tpWiSjTdbrnzUyxKJooUHUv7wwRyCiHynHQI1qfI1e9k3Zc3eShpxOCtMP1dMDl8LGguOEvwESPMYySWXQ0e-lDllueOHN7IB3hH331FXm_np4MQu69YL319ubaaBoMo/s1600/16.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjombwRIB_U5yS2tpWiSjTdbrnzUyxKJooUHUv7wwRyCiHynHQI1qfI1e9k3Zc3eShpxOCtMP1dMDl8LGguOEvwESPMYySWXQ0e-lDllueOHN7IB3hH331FXm_np4MQu69YL319ubaaBoMo/s320/16.jpg" width="320" /></a></div>
<br />
<br />
<span style="font-family: Arial,Helvetica,sans-serif;">Nevertheless I set about detailing all the parts I'd need to bring in back to new. New Skyways, a back to metal re-spray, decals, in fact every part other than the frame, forks, bars and saddle post. I was able to find a lot of the parts on eBay, it's surprising how much retro stuff you can find. Some bits were more expensive than others it's fair to say. </span><br />
<br />
<span style="font-family: Arial,Helvetica,sans-serif;">The seatpost was stuck fast and thanks to the chaps at The Fell in Whalley, after much cajoling they got it out and the frame went off to the paint shop (involved heating up the frame with a blow torch and some muscle). </span><br />
<br />
<span style="font-family: Arial,Helvetica,sans-serif;">This was then my first problem, sourcing new decals. Googling the bike, you find very little information/images, just a few reference points. It's a rare bike, very little info exists on the web about it.</span><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiT33IS6qV4BrhIO1CIfNGcyagIKujSglLl0eYEgRRo1gc3dQJj_G3KBWbuYUFbvsbe_wPwmzR8_bcC90pyOm8hFOObSk6qXTTAVPCZOd_HfLia5b9MFm21-uAOz2kwwo0rtj-JVqTvnYN7/s1600/20.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiT33IS6qV4BrhIO1CIfNGcyagIKujSglLl0eYEgRRo1gc3dQJj_G3KBWbuYUFbvsbe_wPwmzR8_bcC90pyOm8hFOObSk6qXTTAVPCZOd_HfLia5b9MFm21-uAOz2kwwo0rtj-JVqTvnYN7/s320/20.jpg" width="320" /></a></div>
<span style="font-family: Arial,Helvetica,sans-serif;"> </span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Thankfully, one of those was a link to a website in Spain where a guy had a new old stock downtube sticker (see image above). Jumping on this and make a long story short, after about 10 weeks of backwards and forwards, I got this single new old stock sticker. Cost €30 plus postage. From there, I found a guy that could recreate decals (place called Delcals) and he did a full set for me for around £28.00.</span><br />
<br />
<span style="font-family: Arial,Helvetica,sans-serif;">Having then had a stack of parts delivered, I was missing some key bits and hit a bit of a brick wall on a part that sits at the bottom of the bars. Then I had a stroke of luck. I bumped into former professional cyclist - Rob Hayles - at The Fell Bike and Tri superstore. </span><br />
<br />
<span style="font-family: Arial,Helvetica,sans-serif;">Rob has some cool old BMX bikes in his collection including a Kuwuhara ET edition and a cool Skyway (he's too cool for school). He mentioned a store in Wigan called <a href="http://www.alansbmx.com/" target="_blank">Alans BMX</a> who were the go to place for all old school BMX parts. Off I went to find them.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: Arial,Helvetica,sans-serif;">A couple of weeks later and all the bits were dropped off to the shop for the re-build and they had everything I needed. Whilst I was there they also found me some original Haro pedals, Dia Compe brakes and a Kashimax saddle, which was cool. They had stuff going back decades, what an emporium.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: Arial,Helvetica,sans-serif;">So, after about twelve weeks from initial pick up at my mums, the project was complete and I travelled to Wigan for the money moment - the BH brought back to life after 25 years rusting. It was catching a lot of glances in the shop and is likely that it's one of only a few now in existence in this condition.</span><br />
<br />
<span style="font-family: Arial,Helvetica,sans-serif;">The bike looks stunning and is back to showroom condition with every part on it being brand new. Plan is to keep the bike and roll it out for a few special occasions and let it appreciate in value. It's been great fun to do and my mum is delighted that the bike gets to live another day. Anyhow, pics of the finished bike and spec are below: -</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: Arial,Helvetica,sans-serif;"></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><u>Final Specification</u> </span><br />
<ul>
<li><span style="font-family: Arial,Helvetica,sans-serif;">BH Trickstyler Frame/Forks/Bars/Post all resprayed </span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Skyway Tuff II wheels on Whitewall Tyres with Tuff Pad Blocks</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Diamond Back One Piece Crank and bottom bracket</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">1985 Chain Ring (Original Manufacturer not known) </span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Haro Pedals (new old stock)</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Skyway Mushroom Grips (new old stock)</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Dia Compe Brakes and Cables (new old stock_</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">80's brake levers</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">New Headset/Decals</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Kashimax saddle (mid 80's new old stock)</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Stunt Pegs (mid 80's new old stock)</span></li>
</ul>
<span style="font-family: Arial,Helvetica,sans-serif;"></span><br />
<u><span style="font-family: Arial,Helvetica,sans-serif;">Pre-Build Pics</span></u><br />
<u><span style="font-family: Arial,Helvetica,sans-serif;"><br /></span></u>
<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinQ71Q1ZwQ7b7lhbO0qYrntGAYeL5zOS90Sq1-kRZJ6Y2JXj0vMKzY61P0sbbemAE7WqcqX6AdJj4WDYdmv6EfJU2yYEfE4E27A8Xzh0csjuWAk5tXpzbMOmEbXJWOiobSgYUA9y1Vaf-S/s1600/17.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinQ71Q1ZwQ7b7lhbO0qYrntGAYeL5zOS90Sq1-kRZJ6Y2JXj0vMKzY61P0sbbemAE7WqcqX6AdJj4WDYdmv6EfJU2yYEfE4E27A8Xzh0csjuWAk5tXpzbMOmEbXJWOiobSgYUA9y1Vaf-S/s320/17.jpg" width="240" /></a></div>
<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjatb1M73B580OjG8MVHmtKmMLcqBjm1I6LWEKUyaACvcLLPMHO1zOUBcjCaVtm2IoIgtnh0ArzgllqG4-oJyHhli7QyTcQQSodFJGin2_eaJLxUngOYfCGtZJo_bU2ReCZ2JWaMLOCGCrD/s1600/19.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjatb1M73B580OjG8MVHmtKmMLcqBjm1I6LWEKUyaACvcLLPMHO1zOUBcjCaVtm2IoIgtnh0ArzgllqG4-oJyHhli7QyTcQQSodFJGin2_eaJLxUngOYfCGtZJo_bU2ReCZ2JWaMLOCGCrD/s320/19.jpg" width="320" /></a></div>
<u><span style="font-family: Arial,Helvetica,sans-serif;"><br /></span></u>
<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPnsK5FYWvR5zBrpBCLKbJi9jgIeaj2EQGN7khMeGvUGqpQuSb_YBMKIc-dSRu1tUUOhC0lPDpjunu_FG53nKDV8l_L3LVkplUn8P-snAPxwqEhTCXSjOJLnMUbR6lqD89Mz6m2x-EH-06/s1600/18.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPnsK5FYWvR5zBrpBCLKbJi9jgIeaj2EQGN7khMeGvUGqpQuSb_YBMKIc-dSRu1tUUOhC0lPDpjunu_FG53nKDV8l_L3LVkplUn8P-snAPxwqEhTCXSjOJLnMUbR6lqD89Mz6m2x-EH-06/s320/18.jpg" width="240" /></a></div>
<u><span style="font-family: Arial,Helvetica,sans-serif;"><br /></span></u>
<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0d1XWmcBVO8lUMsgnnKRSmRK4IUoSwhii3_vyYBud2B1vnT1DG_tECXo3J6JWYDwkOZ64QOahWgpnWrAfFRu1N5qrGLChOLtnjxUirX5Nq1vyAfvPT4OnDsuLRlb6Ig4NuF1BXJPW3YD1/s1600/21.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0d1XWmcBVO8lUMsgnnKRSmRK4IUoSwhii3_vyYBud2B1vnT1DG_tECXo3J6JWYDwkOZ64QOahWgpnWrAfFRu1N5qrGLChOLtnjxUirX5Nq1vyAfvPT4OnDsuLRlb6Ig4NuF1BXJPW3YD1/s320/21.jpg" width="240" /></a></div>
<u><span style="font-family: Arial,Helvetica,sans-serif;"></span></u><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgV__u6IXBmdSbXR6IPHI-7D0DQgcg3qirvtBCFBCn0qdH4DmCEtEg3KOkTA77KAjC403w8frzRSReUmZ9bqCZx8n3vZNMqPArctVbX-HJjR1cMLdKz9fDadVxt1g85VznSX8Kw7v4u_NdM/s1600/23.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgV__u6IXBmdSbXR6IPHI-7D0DQgcg3qirvtBCFBCn0qdH4DmCEtEg3KOkTA77KAjC403w8frzRSReUmZ9bqCZx8n3vZNMqPArctVbX-HJjR1cMLdKz9fDadVxt1g85VznSX8Kw7v4u_NdM/s320/23.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial,Helvetica,sans-serif;">Frameset back from the Spray Shop</span></td></tr>
</tbody></table>
<u><span style="font-family: Arial,Helvetica,sans-serif;"><br /></span></u>
<u><span style="font-family: Arial,Helvetica,sans-serif;">Completed Bike Pictures</span></u><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWH42hav6maTktUwlM_4Tf55zGfTsu4JVu-oGieIKs_ObRD4ByPQiaQP1a-V5-pWhS1v2ZxkhwpflWLYZj2WK9fW5BhmntGAEB_7JTVCpDy7VuHsp8ju37dhIuNLKkJL0_-cHQzXNiqWCI/s1600/2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWH42hav6maTktUwlM_4Tf55zGfTsu4JVu-oGieIKs_ObRD4ByPQiaQP1a-V5-pWhS1v2ZxkhwpflWLYZj2WK9fW5BhmntGAEB_7JTVCpDy7VuHsp8ju37dhIuNLKkJL0_-cHQzXNiqWCI/s320/2.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="color: #0000ee;"><span style="font-family: Arial,Helvetica,sans-serif;">1985 BH Trickstyler - Front Left</span><u><br /></u></span></td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEja0rsZcvODYcOWvwTXPGiirZ1i3yxnPvHVC2OIIl_zCGltJX-r_nRrxTg_lZJRrwjP6q10YNoLgkedwdDgxUia9v20cjWE40enGnG0MiO6MSnzbiqhlGTvwlaPZs1PVsxpLQj3v9eePKMD/s1600/3.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEja0rsZcvODYcOWvwTXPGiirZ1i3yxnPvHVC2OIIl_zCGltJX-r_nRrxTg_lZJRrwjP6q10YNoLgkedwdDgxUia9v20cjWE40enGnG0MiO6MSnzbiqhlGTvwlaPZs1PVsxpLQj3v9eePKMD/s320/3.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial,Helvetica,sans-serif;">1985 BH Trickstyler - Front Right</span></td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4egHGJcd5j-E8Xy3IdO525vpMAJgTwEuPgHC2J8eQFPgVNY0EFqGjcW9vZM2EGSL30TnbPu8t7PMUb9pIp4xO1b9eQxqy_uLlzyHQd4GgHMbxs_aQx4YIrkoEO8-4xjb65JAJ0PYJ1bR7/s1600/5.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4egHGJcd5j-E8Xy3IdO525vpMAJgTwEuPgHC2J8eQFPgVNY0EFqGjcW9vZM2EGSL30TnbPu8t7PMUb9pIp4xO1b9eQxqy_uLlzyHQd4GgHMbxs_aQx4YIrkoEO8-4xjb65JAJ0PYJ1bR7/s320/5.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial,Helvetica,sans-serif;">Dia Compe Brakes</span></td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeVN-xSbtHlLc00Y2nenO44J45b3AR73l7oz1-4s_vBvdvV1-Da0n4avnK5ox1vB9OmDUWiSWG6mgEP5jHjHi1dJpZuEEeaeyAg2H-Z35WgNA0wv6jnHtRxBGvs4-8HcXAx-o5Lcu9VGl5/s1600/6.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeVN-xSbtHlLc00Y2nenO44J45b3AR73l7oz1-4s_vBvdvV1-Da0n4avnK5ox1vB9OmDUWiSWG6mgEP5jHjHi1dJpZuEEeaeyAg2H-Z35WgNA0wv6jnHtRxBGvs4-8HcXAx-o5Lcu9VGl5/s320/6.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial,Helvetica,sans-serif;">Old School Front ChainRing on Diamond Back One Piece Crank</span></td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7IXNfNoQCM_komF1qMbrdirej0UyhAvsf6snqhzaGW4GeJyAwRW1PkMlSuGk7y1AGZ3QNlsojbcrijrl3dLiMgLzBneXDxtEzUQUc7sFoIAUosDL4h_hEIsLKfmBqpbt9mekzyEQGkckc/s1600/7.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7IXNfNoQCM_komF1qMbrdirej0UyhAvsf6snqhzaGW4GeJyAwRW1PkMlSuGk7y1AGZ3QNlsojbcrijrl3dLiMgLzBneXDxtEzUQUc7sFoIAUosDL4h_hEIsLKfmBqpbt9mekzyEQGkckc/s320/7.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial,Helvetica,sans-serif;">Mid 80's Kashimax Saddle</span></td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1-1XdtDGkqdfMiw9cTqLp8ctbL-fDIqd2gI1M5OWf89yrjNR_49_ItdFIDuijX_beJIxlglsfwPUNBc4CzE6xbouCDRwCWuOX6vCcWL_ZuAM-2uluj49IOekeQxUeOFA3BoVf5kaQJ1jn/s1600/8.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1-1XdtDGkqdfMiw9cTqLp8ctbL-fDIqd2gI1M5OWf89yrjNR_49_ItdFIDuijX_beJIxlglsfwPUNBc4CzE6xbouCDRwCWuOX6vCcWL_ZuAM-2uluj49IOekeQxUeOFA3BoVf5kaQJ1jn/s320/8.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial,Helvetica,sans-serif;">Skyway Brake Blocks and Wheels</span></td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVJG2Q49Wq-JaQZJx02yviud8ZttIc6e3ca2qaN25NGG4xMiKovEPGCUSjbR1jwDdSpNdjwX1f3zdSaAzSSWCAuPdK-5cJY_ww33No3RQfH16owxCF0V5b9j8Os_ejaD_Wm6yLWXVIO-gi/s1600/9.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVJG2Q49Wq-JaQZJx02yviud8ZttIc6e3ca2qaN25NGG4xMiKovEPGCUSjbR1jwDdSpNdjwX1f3zdSaAzSSWCAuPdK-5cJY_ww33No3RQfH16owxCF0V5b9j8Os_ejaD_Wm6yLWXVIO-gi/s320/9.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial,Helvetica,sans-serif;">Front Decal on Headtube</span></td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-AzzwlMn1fzcHrFFBN3K8uaF8T1VV3dUXffpfLlEc_7DSUYQFwsxe1iq1FqD41RvYuo4rWkK_jEHhkIP8S-GOLM62O4tzuSZLrSQZ5lCLc9l2E17nOLNcxJoiwuz26i5qhE6vIL_YG0mN/s1600/12.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-AzzwlMn1fzcHrFFBN3K8uaF8T1VV3dUXffpfLlEc_7DSUYQFwsxe1iq1FqD41RvYuo4rWkK_jEHhkIP8S-GOLM62O4tzuSZLrSQZ5lCLc9l2E17nOLNcxJoiwuz26i5qhE6vIL_YG0mN/s320/12.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial,Helvetica,sans-serif;">Rear End of the Bike</span></td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1MszatNLoAQ7HaDrn-icweML9QBtWT3s-ZivF-9AIpiMjs4CJNOIoTxy8itEP6346GM0jVyclKcKYn6piO3E1wliu3ZgLvgSu3zFt4ovMiwIB3oFZNfkCF0HnsbO-A_r031Ihr1sKMrF0/s1600/14.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1MszatNLoAQ7HaDrn-icweML9QBtWT3s-ZivF-9AIpiMjs4CJNOIoTxy8itEP6346GM0jVyclKcKYn6piO3E1wliu3ZgLvgSu3zFt4ovMiwIB3oFZNfkCF0HnsbO-A_r031Ihr1sKMrF0/s320/14.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial,Helvetica,sans-serif;">Old School Stunt Pegs (mid 80's new old stock)</span></td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7HrOanczouH8YD0YQGt4zvFAbUiuRIKyUFRwOGf7ENdB0t-moc5VFD19sDMfyrTtFWFTQgpMUxpFXcVg4VcRYtFT0-zmtZAQS8jZ3JLKJiCH_BY2UDxRzm1TOqjXRmMAVdMhl92aDPt-t/s1600/15.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7HrOanczouH8YD0YQGt4zvFAbUiuRIKyUFRwOGf7ENdB0t-moc5VFD19sDMfyrTtFWFTQgpMUxpFXcVg4VcRYtFT0-zmtZAQS8jZ3JLKJiCH_BY2UDxRzm1TOqjXRmMAVdMhl92aDPt-t/s320/15.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial,Helvetica,sans-serif;">Haro Pedals (new old stock from mid 80's)</span></td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: center;">
</div>
Anonymoushttp://www.blogger.com/profile/00939215981235016467noreply@blogger.com1tag:blogger.com,1999:blog-5190090153914400044.post-25681370351866696352016-05-10T19:30:00.000+01:002016-05-10T19:30:26.041+01:00Global Cycle to Work Day - 10/5/2016 #CommutesCount<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuLoxdkHnM7f5sol1me1atQChoa_jkksQNbJvj6cOy2QsWLtOOJGyT4NFmSRNCMZitLu57tE0Il3NU-ZhV6TeoBIrJ63QdCU22-wuhge8e4mgnHw4AiTct4vOVQaFkVAuJMNQcprWHSxG5/s1600/Strava.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuLoxdkHnM7f5sol1me1atQChoa_jkksQNbJvj6cOy2QsWLtOOJGyT4NFmSRNCMZitLu57tE0Il3NU-ZhV6TeoBIrJ63QdCU22-wuhge8e4mgnHw4AiTct4vOVQaFkVAuJMNQcprWHSxG5/s1600/Strava.png" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Strava - #CommutesCount Initiative</span></td></tr>
</tbody></table>
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">It's been a while since I've cycled to work. Normally once per year as it's 50 miles round trip and takes some planning in between a very busy work and travel schedule.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Strava recently announced a 'Global Cycle to Work' marketing campaign with the 10th of May identified as 'the day' to encourage us all to get on our bikes, then upload our rides to their platform. Reviewing my diary a few weeks ago, there was a diary sweet spot to join in. Hurrah.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><u>Global Cycle to Work Day</u></span><br />
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">OK, it's smacks of marketing but beneath it all there is a subset of data which can be taken as a cut to look at the movement and routes then cyclists take on their commute, which Iin theory and if used) could lead to better town planning, cycleways etc.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Thinking about the route I would normally take into work, decision was for me to ride the direct route almost in a straight line from West to East as that would be the ideal route to have a dedicated cycleway for anyone West of Manchester. </span><br />
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><u>The Riding Reality</u> </span><br />
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Heading out at 6.45am this morning, the 15mph block Easterly headwind was a real treat to ride straight into for 22 of the 25 miles. It was hard going. As I rode along parallel to the East Lancs road, the poor condition of the cyclepath struck me. </span><br />
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Only recently, millions has been spent re-configuring this piece of road to allow bus lanes, which were welcome going Easterly as it made riding safer for sure. <b>The miss for me was why on earth they didn't re-tarmac the cyclepath which runs parallel for about 10 miles en route?</b></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">As you get about two miles out of Manchester the fun starts. Pretty much all pathway runs out and you're left on a busy dual carriageway (A580) heading into the City. I have to say it was pretty precarious, everyone is focused on their journey to work, people are on phones whilst driving, traffic is backed up. <i> You really have to keep your wits about you.</i></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Crossing the City wasn't too bad, I knew the best way through which would carry me to Ashton Old Road, another important road which travels out to the East of the City towards Ashton-Under-Lyne. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">There is no provision for commuting cyclists on this road other than the usual green tarmac at the lights giving you a space to roll up to. Cars are whizzing by, many far too closely, leaving no room for error if a cyclist were to hit a pothole. <b>I was glad to roll into work</b>.</span><br />
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<u><span style="font-family: "arial" , "helvetica" , sans-serif;">The Wet Carpet Ride Home</span></u><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Keeping an eye on the weather during the morning, it was evident that after three days of sunshine, things could only go one way, the opposite way. Yes, the rain was coming and plenty of it. Moving my meetings around I decided to get off at lunchtime and zoom to work from home, missing the evening commute. <i>This meant I could get set up in my home office and was a better use of time.</i></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">One thing to look forward to was the tailwind. As soon as I got going, it was there - boom. The heavens opened, which was to be expected, but who cares when you're zooming along at 23mph! It was one of those lovely carpet rides, being blown along - perfect!</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The Commutes Stacked Up Like this: - </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Going - Rush Hour Traffic, 15mph headwind, 25 miles - 1:39 Mins/Avg 15.2mph</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Coming Back - Normal Traffic, 15mph tailwind, 25 miles - 1:24 Mins/Avg 18.0mph</span><br />
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<u><span style="font-family: "arial" , "helvetica" , sans-serif;">What Stops People Riding to Work?</span></u><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Pushing a quick Twitter poll out, it was interesting to me to think about what some of the blockers might be to people riding into work more regularly. For me, it's distance and schedule. For others it might be something as simple as the weather.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Giving four options, here were the responses to the questions - 'What stops you commuting to work more regularly?': -</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Distance (too far) - 15%</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Road Conditions (safety fears) - 25%</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">No Cycle Facilities at Work (storage/showers) - 28%</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Other (could be schedule, weather, work from home etc). - 32%</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Responses (53)</span><br />
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<b><span style="font-family: "arial" , "helvetica" , sans-serif;">So, there you have it, albeit a very small sample. Road safety and conditions plus provision of cycling facilities in the workplace are key influences in decision making. </span></b><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Whilst the safety one was no great surprise, the work cycle facilities was. We put in secure bike storage, lockers and showers some years ago as a way to encourage people to ride in. <b>Clearly it can make a big difference.</b></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><u><span style="font-family: "arial" , "helvetica" , sans-serif;">Where's the Action? </span></u></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Whilst we've all uploaded our rides<span style="font-family: "arial" , "helvetica" , sans-serif;"> </span>(1<span style="font-family: "arial" , "helvetica" , sans-serif;">46</span>,000 people participated) and Strava now have a nice big data set they can use for more PR and to potentially sell to the town planners, what's the real message in the day?</span><br />
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<b><span style="font-family: "arial" , "helvetica" , sans-serif;">Road conditions (which we know are very poor), road safety (more cycleways) and facilities at work (more provision by employers) remain key issues for people to up their frequency of participation outside of annual 'mass mobilisation' days.</span></b><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">As someone who rides around 4000 miles a year on the road, I can't remember the road conditions (state of repair) ever being worse than now. The sheer amount of potholes can make riding really precarious, they can also damage your bike (my £200 Mavic rim replacement being a great example). </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">In the past few weeks, I have more 'near misses' than ever before. Each being down to other road users approaching junctions too fast or being on phones. The road is a place where you really have to have your wits about you.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">With such positive health benefits, reducing long term costs for the NHS, there has to be a return on investment somewhere to make our roads more secure, to encourage more people to get on their bike.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><i><b>Before the flurry of comments telling me what a complicated issue is, I know. </b></i> The reality is for the rubber to hit the road and for more people to cycle to work they just need to feel safer, that bit is for the local and central government to solve and for everyone behind the wheel of a vehicle to continue to provide safe passing room when seeing a human on a bike.</span>Anonymoushttp://www.blogger.com/profile/00939215981235016467noreply@blogger.com1tag:blogger.com,1999:blog-5190090153914400044.post-46241033683980031952016-03-13T20:39:00.004+00:002016-03-13T20:39:55.621+00:00Foot and Insole Whalley Review (@footandinsole).<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjINVQJoI5f2Sr26l3Gw02F5GJk4u-vgujhNo_26bZUOFaRa71bOdiaNyhTMB1Fu4WgkhHxkDoQVDsOqnMbPVabiPskIMCbWQdy_FyWjXjXt5WamD05dz72aQSxd6iLUfirS5yP7gIL0OF-/s1600/insole1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjINVQJoI5f2Sr26l3Gw02F5GJk4u-vgujhNo_26bZUOFaRa71bOdiaNyhTMB1Fu4WgkhHxkDoQVDsOqnMbPVabiPskIMCbWQdy_FyWjXjXt5WamD05dz72aQSxd6iLUfirS5yP7gIL0OF-/s320/insole1.JPG" width="320" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">I recently posted a <a href="https://www.linkedin.com/pulse/take-more-life-load-invest-your-emotional-phil-jones?articleId=6110085741855981568#comments-6110085741855981568&trk=prof-post" target="_blank">blog on Linkedin</a> about an on-going niggle that I've been having with my tendons. With an increase in volume and load in my training since last August last year, it's led to tight hamstrings and - at times - some discomfort.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Investigating - at first - cleat position and overall position on the bike with Peter 'Sp<span style="font-family: "arial" , "helvetica" , sans-serif;">ike' </span>Taylor at The Fell Bike and Tri store in Clitheroe<span style="font-family: "arial" , "helvetica" , sans-serif;">, </span>everything seemed fine in terms of the overall pedal stroke, saddle position etc. <span style="font-family: "arial" , "helvetica" , sans-serif;">Spike </span>then asked me to take off my shoes and socks and had his 'aha' moment.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">He spotted straight away that I had ove<span style="font-family: "arial" , "helvetica" , sans-serif;">r </span>supination in my feet (effectively that they were not in an neutral position). He saw tell tales clues in bursars on my back heel and other sign<span style="font-family: "arial" , "helvetica" , sans-serif;">posts</span>. From his persepctive, the increased training load was exaserbating the condition leading to the outcome in the tendon.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">His recommendation was to go and see Graham at the <a href="http://footandinsolespecialist.co.uk/" target="_blank">Foot and Insole </a>clinic in Whalley. I'm glad I did.</span><br />
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<u><span style="font-family: "arial" , "helvetica" , sans-serif;">Review of Foot and Insole</span></u><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Organising an appointment over the internet for a consultation and to have a pair of insoles made was easy. A couple of clicks and I was in. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Arriving at the clinic - which sits within the Whalley Warm and Dry store (clothing and walking boots retailer)<span style="font-family: "arial" , "helvetica" , sans-serif;"> - </span>I was directed upstairs to be warmly greeted by Graham who owns the clinic. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">What initially struck me was how much Graham knew. An engineer by trade who then began to study bio-mechanics, podiatry etc, he is a real subject matter expert who makes insoles for professional sportspeople of all disciplines, walkers, cyclists, footballers, <span style="font-family: "arial" , "helvetica" , sans-serif;">gol<span style="font-family: "arial" , "helvetica" , sans-serif;">fe<span style="font-family: "arial" , "helvetica" , sans-serif;">rs, rugby players,</span></span></span> triathletes - you name it, he has made it and make<span style="font-family: "arial" , "helvetica" , sans-serif;">s it</span>.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">After an introduction and initial chat about the reason why I had ended up with him, he quickly got to work on some physical inspection and then detailed analysis. In the clinic he has software tools which allow him to look at all aspects of your foot movement and where pressure is applied within your feet upon movement or standing still. It's really clever, identifying key hotspots of concern and alignment issues.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><u>Made to Me<span style="font-family: "arial" , "helvetica" , sans-serif;">asure</span></u> </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">From the physical inspe<span style="font-family: "arial" , "helvetica" , sans-serif;">ction<span style="font-family: "arial" , "helvetica" , sans-serif;">, </span></span>Graham quickly identified that I had one leg around 4mm <span style="font-family: "arial" , "helvetica" , sans-serif;"></span>than the other (in the pel<span style="font-family: "arial" , "helvetica" , sans-serif;">vis neutral position) </span>and also confirmed the supination issue. It seems my right foot particularly was bearin<span style="font-family: "arial" , "helvetica" , sans-serif;">g the brunt of it.</span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">With the combi<span style="font-family: "arial" , "helvetica" , sans-serif;">nation of <span style="font-family: "arial" , "helvetica" , sans-serif;">physical examination and data analysis, a set of customer ins<span style="font-family: "arial" , "helvetica" , sans-serif;">erts <span style="font-family: "arial" , "helvetica" , sans-serif;">was</span> then made in-<span style="font-family: "arial" , "helvetica" , sans-serif;">house, whilst you wait. <span style="font-family: "arial" , "helvetica" , sans-serif;">Using <span style="font-family: "arial" , "helvetica" , sans-serif;">a co<span style="font-family: "arial" , "helvetica" , sans-serif;">mbination of cus<span style="font-family: "arial" , "helvetica" , sans-serif;">hion an<span style="font-family: "arial" , "helvetica" , sans-serif;">d carbon for my road shoes<span style="font-family: "arial" , "helvetica" , sans-serif;"> and <span style="font-family: "arial" , "helvetica" , sans-serif;">various layered materials for my <span style="font-family: "arial" , "helvetica" , sans-serif;">daytime shoes, each set <span style="font-family: "arial" , "helvetica" , sans-serif;">wa</span>s hand crafted <span style="font-family: "arial" , "helvetica" , sans-serif;">to fit<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"> with Graham taking time and care to ensure that each elemen<span style="font-family: "arial" , "helvetica" , sans-serif;">t of the insert would <span style="font-family: "arial" , "helvetica" , sans-serif;">do the job, such as not making them too deep <span style="font-family: "arial" , "helvetica" , sans-serif;">to ensure they<span style="font-family: "arial" , "helvetica" , sans-serif;"> went in my <span style="font-family: "arial" , "helvetica" , sans-serif;">work shoes OK.</span></span></span></span></span></span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJSE8LImW1BRcUZjWCBbNbm8IPAYrtCWYGbVfhwfY65zSyK9FDm2CcWgTqf0vwtAzDfZiz7hozG8ViQ3bGH2zAImYAHTE3nlh1FkZJTfcCj-9_WJQyhnej0lEuIBB4wutN8oetNo_a6UnJ/s1600/insole2.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJSE8LImW1BRcUZjWCBbNbm8IPAYrtCWYGbVfhwfY65zSyK9FDm2CcWgTqf0vwtAzDfZiz7hozG8ViQ3bGH2zAImYAHTE3nlh1FkZJTfcCj-9_WJQyhnej0lEuIBB4wutN8oetNo_a6UnJ/s320/insole2.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="color: #0000ee;"><span style="font-family: "arial","helvetica",sans-serif;"><u>Foot and Insole Preparing Custom Inserts</u></span></span></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><u>How much does it all cost?</u> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">T<span style="font-family: "arial" , "helvetica" , sans-serif;">he overall <span style="font-family: "arial" , "helvetica" , sans-serif;">consultation was £120 including one set of in-sole<span style="font-family: "arial" , "helvetica" , sans-serif;">s<span style="font-family: "arial" , "helvetica" , sans-serif;">, I was with Graham for around 90<span style="font-family: "arial" , "helvetica" , sans-serif;"> minutes in total. Given the amount that I invest in cycling kit<span style="font-family: "arial" , "helvetica" , sans-serif;">, tra<span style="font-family: "arial" , "helvetica" , sans-serif;">ining and other related items, this was mone<span style="font-family: "arial" , "helvetica" , sans-serif;">y well spent. As well as dia<span style="font-family: "arial" , "helvetica" , sans-serif;">gnosing the root c<span style="font-family: "arial" , "helvetica" , sans-serif;">ause of my tendon pain, I walked aw<span style="font-family: "arial" , "helvetica" , sans-serif;">ay with a </span></span></span></span></span></span></span></span></span></span>solut<span style="font-family: "arial" , "helvetica" , sans-serif;">ion in terms of the in<span style="font-family: "arial" , "helvetica" , sans-serif;">soles which I'll now wear all the time. </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Graham is highly knowledgable, <span style="font-family: "arial" , "helvetica" , sans-serif;">with multi-disciplinary knowledge <span style="font-family: "arial" , "helvetica" , sans-serif;">of various aspects of health then firmly focused on<span style="font-family: "arial" , "helvetica" , sans-serif;"> what role th<span style="font-family: "arial" , "helvetica" , sans-serif;">e feet plan in terms of your overall stance, stride and phy<span style="font-family: "arial" , "helvetica" , sans-serif;">sical perfo<span style="font-family: "arial" , "helvetica" , sans-serif;">rmance. </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">I'll b<span style="font-family: "arial" , "helvetica" , sans-serif;">e <span style="font-family: "arial" , "helvetica" , sans-serif;">recommending to lots of peo<span style="font-family: "arial" , "helvetica" , sans-serif;">ple that I <span style="font-family: "arial" , "helvetica" , sans-serif;">know to go and see him. He<span style="font-family: "arial" , "helvetica" , sans-serif;">'s l<span style="font-family: "arial" , "helvetica" , sans-serif;">i<span style="font-family: "arial" , "helvetica" , sans-serif;">ke one of those best kept secrets. Those that know, know<span style="font-family: "arial" , "helvetica" , sans-serif;"> and I wish I'd got to meet him years ago. </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Now you know, I suggest you go get che<span style="font-family: "arial" , "helvetica" , sans-serif;">cked out in order to ensure that your over<span style="font-family: "arial" , "helvetica" , sans-serif;">all standing position is as it should be to ensure <span style="font-family: "arial" , "helvetica" , sans-serif;">in<span style="font-family: "arial" , "helvetica" , sans-serif;">jury prevention and problems later in life, particularly if you run a lot, ride a lot or are on your feet a lot.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
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<u><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Following Up</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></u><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">If you would like to contact <span style="font-family: "arial" , "helvetica" , sans-serif;">Sole <span style="font-family: "arial" , "helvetica" , sans-serif;">and Insol<span style="font-family: "arial" , "helvetica" , sans-serif;">e, their website i<span style="font-family: "arial" , "helvetica" , sans-serif;">s <a href="http://footandinsolespecialist.co.uk/" target="_blank">here </a>and y<span style="font-family: "arial" , "helvetica" , sans-serif;">o<span style="font-family: "arial" , "helvetica" , sans-serif;">u can follow them on Twitter <span style="font-family: "arial" , "helvetica" , sans-serif;"><a href="http://www.twitter.com/footandinsole" target="_blank">here</a>. Please domention that you <span style="font-family: "arial" , "helvetica" , sans-serif;">s<span style="font-family: "arial" , "helvetica" , sans-serif;">aw them via the blog. <span style="font-family: "arial" , "helvetica" , sans-serif;">More pics below.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgS2e_ozba7zaKTLYRf92TV3dRabJhuOc9MsGuK2-oRtE8-9tttZqrmVv4JbergpRWwlJlzzE8dGUV0qmzTPERBmHGNfUE_TvqHL8BT9DO8Jnf5EJz1aXZwhpGyPDePQ0KGg5BzSQwWdQe9/s1600/insole4.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgS2e_ozba7zaKTLYRf92TV3dRabJhuOc9MsGuK2-oRtE8-9tttZqrmVv4JbergpRWwlJlzzE8dGUV0qmzTPERBmHGNfUE_TvqHL8BT9DO8Jnf5EJz1aXZwhpGyPDePQ0KGg5BzSQwWdQe9/s320/insole4.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Foot Mould</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPyidjV3MMnJ7LjdD-eRUOsWu34umTzHNtroB9iIkniBrQRi8nzUgNRNT5miv6-uXBjipFbUqkeq9uiaHhXvxOHrTDxN9v7LEyXFGTXM3hX9Pb845uqmbI2tH1Oqzg8ycvVhiJyyx8-sVl/s1600/insole3.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPyidjV3MMnJ7LjdD-eRUOsWu34umTzHNtroB9iIkniBrQRi8nzUgNRNT5miv6-uXBjipFbUqkeq9uiaHhXvxOHrTDxN9v7LEyXFGTXM3hX9Pb845uqmbI2tH1Oqzg8ycvVhiJyyx8-sVl/s320/insole3.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Cycling Inserts with Carbon Base</td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmttidbMwx2_ctMfZqfAqUHgc5pdJaQAwYMwwP9DrdvuHYH17btEnBedWb1hOeOoBbYF-S6A4wEC7sFNJsoMTA3Io8wjY2w3ZRb18s5WXeES1t2LXqyS7Fw70uBlBK0q9FqgSSDfeLkbf0/s1600/insole5.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmttidbMwx2_ctMfZqfAqUHgc5pdJaQAwYMwwP9DrdvuHYH17btEnBedWb1hOeOoBbYF-S6A4wEC7sFNJsoMTA3Io8wjY2w3ZRb18s5WXeES1t2LXqyS7Fw70uBlBK0q9FqgSSDfeLkbf0/s320/insole5.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Stride and Stance Pressure Scanning Pad</td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span> </span>Anonymoushttp://www.blogger.com/profile/00939215981235016467noreply@blogger.com0tag:blogger.com,1999:blog-5190090153914400044.post-52820415383820532922015-12-31T15:05:00.001+00:002015-12-31T15:05:48.158+00:00December 2015 and Year End Mileage<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWRuiRVND9t0B-fvsLYCtbcoRAV71dHtN6P-g2p-qFyjF9YFk1-iNfvsiCKX07NRzS4yLPKGBqPDa7KF5PYDOJ8s-MMfRNmDjQdKqRwMZMPagJ1bwmJxDWwyJ-xXBMSFbsiw4jeqwEqsS5/s1600/stats.png" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWRuiRVND9t0B-fvsLYCtbcoRAV71dHtN6P-g2p-qFyjF9YFk1-iNfvsiCKX07NRzS4yLPKGBqPDa7KF5PYDOJ8s-MMfRNmDjQdKqRwMZMPagJ1bwmJxDWwyJ-xXBMSFbsiw4jeqwEqsS5/s1600/stats.png" /></a><br />
<span style="font-family: Arial,Helvetica,sans-serif;">So today was the last training session of 2015, wrapping up a record year in terms of miles covered. </span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">Squeezing a quick post internal session recovery ride in for coffee today, it was a good time to reflect and how much more progress I was able to make whilst working with a coach. It also came to mind just how wet and windy it's been this winter and how many of the miles (1,934) had been indoors. </span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">2016 brings new opportunity as always and the plan is to maintain my new lower weight, build core strength and muscle where required and continue to use cycling as a way of staying healthy, both physically and mentally. Simple.</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">I hope it's been a great year for you and wish you safe miles in 2016. Thanks for continuing to visit the blog and I hope to see you on the road sometime.</span><br />
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</span><b style="font-family: Arial, Helvetica, sans-serif;"><u>Month to Date</u></b><br />
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<b><span style="font-family: Arial,Helvetica,sans-serif;">Mileage- 760 miles/1,216km (+344% vs. PY)</span></b><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Ride Time - 37hrs 03mins </span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Ascent - 4,960ft</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Avg. Speed - 20.5mph/32.8km/h</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Avg. HR - 129bpm </span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">Wattbike Miles- 557</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Road Miles - 175</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"><a href="http://philsroadbikingblog.blogspot.co.uk/2013/04/ride-ascent-ratio-rar.html" target="_blank">Ride Ascent Ratio</a> (Ascent/Miles) - <b>24</b></span><span style="font-family: Arial,Helvetica,sans-serif;"> (Flat) </span><br />
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<b style="font-family: Arial, Helvetica, sans-serif;"><u>Year to Date</u></b><br />
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<b><span style="font-family: Arial,Helvetica,sans-serif;">Mileage- 5,789 miles/9,262km (+58% vs. PY)</span></b><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Ride Time - 320rs 02mins </span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Ascent - 119,347ft </span><span style="font-family: Arial,Helvetica,sans-serif;">(</span><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="color: red;">-17%</span> vs PY</span>)</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Avg. Speed - 18.1mph </span><span style="font-family: Arial,Helvetica,sans-serif;">(+9.6% vs. PY)</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Avg. HR - 134bpm </span>Anonymoushttp://www.blogger.com/profile/00939215981235016467noreply@blogger.com0tag:blogger.com,1999:blog-5190090153914400044.post-67364497171045153452015-12-20T17:57:00.000+00:002016-01-25T14:11:44.157+00:00Losing Weight Through Cycling - How I Lost 10kg in 10 Weeks<span style="font-family: "arial" , "helvetica" , sans-serif;"></span>
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If you've ever read any books by Tony Robbins you'll understand the concept of the 'syntax of success', in other words what sequence did someone else who has successfully already achieved what you want to achieve, then replicate it. Another way of looking at is is what I call 'winning patterns' - what patterns of success can you install to get you more quickly to your goals.</div>
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For those that follow me on social media, they'll know that I reduced my weight by 10kg in 10 weeks in preparation to cycle up Mount Teide in Tenerife by focusing on a kg a week as my weight loss target. No crash or fad diets, just discipline and work combined with good diet and lots of targeted exercise. Lots of people have asked how I achieved it, so today I'm sharing some of my 'syntax of success' with you.</div>
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I achieved this under the guidance of a professional coach (<a href="http://www.twitter.com/propulse" target="_blank">@propulse</a> on twitter) - who developed a personal training plan, individualised to my ergometrics and designed around my work schedule. </div>
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He monitored my progress daily, including assisting me through a period of food poisoning and a cold. We did this virtually using Whatsapp and through monitoring and evaluating each day's training session using Garmin connect (power, HR data etc) aswell as other data from my Fitbit (resting Heart Rate). Before we start on some details, let me just say this:-</div>
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<u>Disclaimer</u></div>
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<li style="font-style: normal; font-variant: normal; font-weight: normal; text-align: start; text-decoration: none; text-indent: 0px; text-overflow: clip; text-shadow: none; text-transform: none; white-space: normal; word-break: normal; word-spacing: 0px; word-wrap: break-word;">Always consult a health professional before attempting any strenuous activity.</li>
<li style="font-style: normal; font-variant: normal; font-weight: normal; text-align: start; text-decoration: none; text-indent: 0px; text-overflow: clip; text-shadow: none; text-transform: none; white-space: normal; word-break: normal; word-spacing: 0px; word-wrap: break-word;">Get a good quality coach/professional who can advise you and monitor your progress.</li>
<li style="font-style: normal; font-variant: normal; font-weight: normal; text-align: start; text-decoration: none; text-indent: 0px; text-overflow: clip; text-shadow: none; text-transform: none; white-space: normal; word-break: normal; word-spacing: 0px; word-wrap: break-word;">If ever in discomfort, stop and seek medical assistance.</li>
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<u>Setting the Goal</u></div>
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At the basics of motivation are having a goal to achieve, something you want. It's why many fall off the weight loss wagon, particular at New Year. I've always liked this graphic which gives it some clear perspective, you need to be able to fill in all the boxes and it makes it easy to ensure you have all the boxes ticked.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjalUB3j06HSwTj3P7iqIJ9_bCcfx0JTyFlmgAw1FTbzvqOf9xJOfGHGWMpZUSz8XY3uZ6lkJMqkYJ0qlakhNV5vrQG5lvHMKuxGR23V5sXdGXG4O_Z4VMV89Nzz5ZphphSEvcD81veyMMv/s1600/Equation+for+Change.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="202" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjalUB3j06HSwTj3P7iqIJ9_bCcfx0JTyFlmgAw1FTbzvqOf9xJOfGHGWMpZUSz8XY3uZ6lkJMqkYJ0qlakhNV5vrQG5lvHMKuxGR23V5sXdGXG4O_Z4VMV89Nzz5ZphphSEvcD81veyMMv/s320/Equation+for+Change.jpg" width="320" /></a></div>
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<u>Questions to ask yourself?</u></div>
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<li>How badly do I want this?</li>
<li>What am I prepared to give up/sacrifice?</li>
<li>What am I prepared to invest?</li>
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I also shared my goal with my wife. Her understanding and support was key as the evening training commitment meant disruption to our usual routines.</div>
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<u>Technology/Applications </u></div>
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<li>I have used a Fitbit Surge watch for a while now which monitors your movement and resting heart rate. I also own the Fitbit wireless scales which automatically update your weight and body fat into the application. This gave me a good baseline for my daily movements and added motivation to keep moving, such as having a short walk at lunchtime aswell as good progress tracking.</li>
<li>I use Garmin Connect for logging rides and use MyFitness Pal for food logging. With API's, these are all linked and it means my Fitbit dashboard shows me the consolidated view of all of my activity. Calories in, all exercise, the calorie deficit and my sleeping patterns plus resting heart rates - pretty much everything you need to understand how your body works.</li>
<li>I'm into data, so monitoring has been a big part of having a 360 degree view of the pathway and sharing that with the coach. All training sessions were conducted with a heart rate monitor on and we also kept a close eye on my resting heart rate to ensure the load was well calibrated and within my capacity. Taking each step with certainty.</li>
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<u>Food Logging</u></div>
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<li>By logging what you eat you can quickly get to grips with what you're eating and how to take corrective action to re- configure what you eat. Barcode scanning the things you eat (or looking them up) you can better get an angle on portion size and make more more positive choices about what goes in. It leads to a lot of trading off, trust me. MyFitnessPal has been superb for this.</li>
<li>At the simplest level, a pound of fat is around 3,500 calories, give or take, so if you want to lose two pounds you have to create around 7,000 calories of deficit without your body thinking you're on a desert island and hungry. <b>This was a key piece of info for me when starting out as it gave me a number to focus on.</b></li>
<li>By fuelling your body with what it needs you create the platform for the cardio work you need to do complete to create the weekly deficit you need. I got a lot of advice from the coach on this, including supplements and specific eating strategies for periods of load.</li>
<li>We identified I needed more protein in my daily diet, so reviewing my daily calories, it was about prioritising more intake. This was provided via supplements, the rest through protein rich food.</li>
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<u>A Typical Eating Day</u></div>
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Crash diets rarely work as your body thinks it's starving and holds on to the fat you're trying to lose or eats into your muscle for the fuel it needs. <b>Eating close to your daily metabolic rate is key, particularly with a training load.</b> Mine is around 2250 calories, I chose to ensure I eat at least 1950 calories per day (7 x 300 = 2,100 calories a week saved or around a pound). </div>
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I can genuinely say I rarely felt hungry with this food pattern and - more importantly - avoided the sugar crashes that have you reaching for chocolate, biscuits or crisps, a previous regular feature around 5pm and 9pm in my life.</div>
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<li>Breakfast - Sugar free Alpen muesli with blueberries, skimmed milk or natural yoghurt. Pint of water. Range of supplements C, D, E, Fish Oil. Double espresso (a treat).</li>
<li>Mid morning - 750 ML whey protein shake (50g protein).</li>
<li>Lunch - Couple of slices of ham, couple of boiled eggs, small portion of pasta, plenty of salad.</li>
<li>Mid afternoon - piece of fruit.</li>
<li>Evening - Chicken or Fish and salad/small portion of carbohydrate.</li>
<li>Around 9pm - 750 ML whey protein shake (50g protein).</li>
<li>Water - around 3L per day.</li>
<li>No caffeine after 2pm.</li>
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<u>Exercise</u></div>
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<li>Around 75 minutes per weekday cardio on a Wattbike with intervals. The intervals were designed around specific heart rate zones to achieve specific outcomes with varying load.</li>
<li>Saturday ride around 3 hours with some intervals and sprints of increase increasing intensity as time elapsed.</li>
<li>Sunday ride around 4 hours with some intervals and sprints of increase increasing intensity as time elapsed.</li>
<li>Total around 13-14 hours per week with specificity in the design.</li>
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<u>Outcomes</u></div>
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Just doing the math. If you think an hour of decent cardio should give you around 550 burned calories, 13 x 550 = 7,150 calories plus the daily deficit of 2,100 from diet (see point above) = 9,250 deficit per week.</div>
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With long rides at the weekend, they need fuelling, plus there are times in the week when you may go over your daily rate or need extra fuel for a training session, knock off 2,250 calories and you're left with about 7,000 calorie deficit (which give or take give you around a kg).</div>
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That at its simplest level is the basic formula I worked to in my head when looking at what I eat vs. the exercise and how to generate this gap whilst still giving the body all the essentials it needs to cope with the load.</div>
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<b>Starting weight/body fat = 205 pounds or 93 KG /25% body fat</b></div>
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<b>Current weight/body fat = 182 pounds or 82.5 KG/21% body fat</b></div>
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Looking at my overall performance, my previous average speed on the bike I can produce with around -7% less heart rate effort, meaning greater efficiency. My resting heart rate is now 46 and my VO2 max around 53. </div>
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I've broken just about every Strava record I've ever set in the previous five years in the last four weeks showing the impact of reduced weight, whilst building resiliency and threshold based tempo.</div>
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<u>Quick Wins I Implemented to assist with weight loss</u></div>
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<li>Switched from flat white coffee to Espresso (130 calories per day in a Flat White to Double Espresso around 6 calories per day). 7 x 124 = 868 calories.</li>
<li>Passed on bread. No sandwiches, toast or wraps.</li>
<li>Skipped deserts when out at business dinners.</li>
<li>If on a night out, alternated between alcohol and soda water every other drink (cuts out 50% whilst not living like a monk).</li>
<li>Cut down on overall alcohol intake (generally around 180 calories plus in a pint of anything so if you have a ceiling of 1,850 you can quickly burst through it). My 12 week period included a heavy three day session in Palma for a friends 50th birthday, however I offset a lot of it by walking for 10 miles a day and drinking a lot of water in between beers (all about offsetting if you're going to go for it).</li>
<li>Always have some positive food on hand in your fridge if you get the munchies. It's better for you and long lasting in terms of effect. For me, this was mostly chicken.</li>
<li>If going away on business, I booked at hotels with gyms to train, also took food with me if necessary to avoid the easy burger and fries choice.</li>
<li>Drove more to evening business functions rather than take taxis, meant alcohol was off the choice list.</li>
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<u>Commentary from Niko (The Coach)</u></div>
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"Successful business people have similar characteristics to pro-cyclists. Dedication, targets, discipline are already there. The coach has to have the ability to transfer these into an effective combination of training plan and correct food intake while monitoring the training load, heart rates and recovery times. This is not easy. The very busy schedule of a CEO doesn't leave any time to waste - every moment is precious. Phil managed and continues to manage everything in a unique way.</div>
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Nobody should crack under pressure if a plan is well calculated, keeping the energy stores always recharged and the training load well balanced. The discipline of following a rigourous training plan should pay dividends for successful business people in their work lives, by enabling even greater energy, clear thinking and focus - but it still takes strong dedication to stick to the plan and achieve the results. "</div>
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<u>Summary</u></div>
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So that's it. After the 10 weeks you develop the winning mindset of eating better, finding time to train and better understanding the relationship between what you eat and what you burn. On the bike, you get faster, more efficiently and climb better too. You're body shape changes, leading to new clothes and increased confidence. It's well worth the investments you make to get the returns. </div>
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As with all things, this is what worked for me. It may or may not work for you, always seek advice from a professional before embarking on any big training loads and good luck if you fancy doing something like this yourself. </div>
Anonymoushttp://www.blogger.com/profile/00939215981235016467noreply@blogger.com0tag:blogger.com,1999:blog-5190090153914400044.post-89794781363969369712015-12-08T20:57:00.002+00:002015-12-08T20:57:39.226+00:00November 2015 Mileage<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWRuiRVND9t0B-fvsLYCtbcoRAV71dHtN6P-g2p-qFyjF9YFk1-iNfvsiCKX07NRzS4yLPKGBqPDa7KF5PYDOJ8s-MMfRNmDjQdKqRwMZMPagJ1bwmJxDWwyJ-xXBMSFbsiw4jeqwEqsS5/s1600/stats.png" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWRuiRVND9t0B-fvsLYCtbcoRAV71dHtN6P-g2p-qFyjF9YFk1-iNfvsiCKX07NRzS4yLPKGBqPDa7KF5PYDOJ8s-MMfRNmDjQdKqRwMZMPagJ1bwmJxDWwyJ-xXBMSFbsiw4jeqwEqsS5/s1600/stats.png" /></a><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"></span><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">November was the big one with my trip to Tenerife to <span style="font-family: "arial" , "helvetica" , sans-serif;">take on some of <span style="font-family: "arial" , "helvetica" , sans-serif;">the lumps of the Island <span style="font-family: "arial" , "helvetica" , sans-serif;">al<span style="font-family: "arial" , "helvetica" , sans-serif;">igned with some winter sun and a week <span style="font-family: "arial" , "helvetica" , sans-serif;">at</span> a Nort<span style="font-family: "arial" , "helvetica" , sans-serif;">hern Sou<span style="font-family: "arial" , "helvetica" , sans-serif;">l event.</span></span></span></span></span></span></span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Having been putting in a big shift in training for the previous twelve weeks and got my weight goal in t<span style="font-family: "arial" , "helvetica" , sans-serif;">he <span style="font-family: "arial" , "helvetica" , sans-serif;">ba<span style="font-family: "arial" , "helvetica" , sans-serif;">g, it was time to crack on with some climbing.</span></span></span></span></span></span></span></span></span></span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Day one of having the bike I di<span style="font-family: "arial" , "helvetica" , sans-serif;">d a warm up ride of around 15 miles<span style="font-family: "arial" , "helvetica" , sans-serif;">. The thing is about Tenerife is that you don<span style="font-family: "arial" , "helvetica" , sans-serif;">'t ride far without encou<span style="font-family: "arial" , "helvetica" , sans-serif;">ntering a climb. On this short haul, there was 1,742<span style="font-family: "arial" , "helvetica" , sans-serif;">ft of ascent with a ride ascent ratio<span style="font-family: "arial" , "helvetica" , sans-serif;"> of 11<span style="font-family: "arial" , "helvetica" , sans-serif;">6ft per mile,<span style="font-family: "arial" , "helvetica" , sans-serif;"> which would qualify for hilly<span style="font-family: "arial" , "helvetica" , sans-serif;"> back here in t<span style="font-family: "arial" , "helvetica" , sans-serif;">he UK<span style="font-family: "arial" , "helvetica" , sans-serif;">.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Day two was the day that I wanted to climb Teide. Setting off at 8am <span style="font-family: "arial" , "helvetica" , sans-serif;">with a route <span style="font-family: "arial" , "helvetica" , sans-serif;">that the Garmin said was a round <span style="font-family: "arial" , "helvetica" , sans-serif;">trip of 61 miles, by the time I got to <span style="font-family: "arial" , "helvetica" , sans-serif;">the base of the climb I'<span style="font-family: "arial" , "helvetica" , sans-serif;">d alr<span style="font-family: "arial" , "helvetica" , sans-serif;">ea<span style="font-family: "arial" , "helvetica" , sans-serif;">dy covered 47 miles and 4,964ft of climbing (RAR <span style="font-family: "arial" , "helvetica" , sans-serif;">105). <span style="font-family: "arial" , "helvetica" , sans-serif;">It<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"> soon dawned <span style="font-family: "arial" , "helvetica" , sans-serif;">on me that the route <span style="font-family: "arial" , "helvetica" , sans-serif;">mileage was wrong.<span style="font-family: "arial" , "helvetica" , sans-serif;"> It was a h<span style="font-family: "arial" , "helvetica" , sans-serif;">ot day, 29 degrees and I was already feeling pretty tired by this point<span style="font-family: "arial" , "helvetica" , sans-serif;">, time to man up and go up. </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Teide is a relentless climb of 6-9<span style="font-family: "arial" , "helvetica" , sans-serif;">%<span style="font-family: "arial" , "helvetica" , sans-serif;"> and long, in fact it's the long<span style="font-family: "arial" , "helvetica" , sans-serif;">est <span style="font-family: "arial" , "helvetica" , sans-serif;">single c<span style="font-family: "arial" , "helvetica" , sans-serif;">limb<span style="font-family: "arial" , "helvetica" , sans-serif;"> in Europe. After 1<span style="font-family: "arial" , "helvetica" , sans-serif;">1 miles of further climbing, I'd covered another 3,930 feet (<span style="font-family: "arial" , "helvetica" , sans-serif;">RAR 357 which <span style="font-family: "arial" , "helvetica" , sans-serif;">was</span> <span style="font-family: "arial" , "helvetica" , sans-serif;">really hard)<span style="font-family: "arial" , "helvetica" , sans-serif;">, by this time i<span style="font-family: "arial" , "helvetica" , sans-serif;">t was 3.15p<span style="font-family: "arial" , "helvetica" , sans-serif;">m in the afternoon and <span style="font-family: "arial" , "helvetica" , sans-serif;">I s<span style="font-family: "arial" , "helvetica" , sans-serif;">aw a sign that said <span style="font-family: "arial" , "helvetica" , sans-serif;">'Summit 27km'. </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Nightmare of nightmares<span style="font-family: "arial" , "helvetica" , sans-serif;">.</span></b> I'm no<span style="font-family: "arial" , "helvetica" , sans-serif;">w</span> <span style="font-family: "arial" , "helvetica" , sans-serif;">58 miles from the h<span style="font-family: "arial" , "helvetica" , sans-serif;">otel</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span>, with no lights on the bike and the sun due to set at 6.15pm<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"> and</span> <span style="font-family: "arial" , "helvetica" , sans-serif;">riding at an a<span style="font-family: "arial" , "helvetica" , sans-serif;">verage of around 10mph given the heat and the ascent. I knew I wouldn't make it back before dark.</span></span></span></span></span></span></span></span></span></span></span></span><br />
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="font-family: "arial" , "helvetica" , sans-serif;">M</span>anageme</b><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>nt decision time.</b> I put on my arm and leg warmers<span style="font-family: "arial" , "helvetica" , sans-serif;">, spun the bike round and <span style="font-family: "arial" , "helvetica" , sans-serif;">flew down the <span style="font-family: "arial" , "helvetica" , sans-serif;">11<span style="font-family: "arial" , "helvetica" , sans-serif;"> mile <span style="font-family: "arial" , "helvetica" , sans-serif;">climb<span style="font-family: "arial" , "helvetica" , sans-serif;"> taking full use of the disc brakes on the BMC b<span style="font-family: "arial" , "helvetica" , sans-serif;">ike I'd hired. The thing about Tenerife though is that there are only two routes to get back to the hotel, the motorway o<span style="font-family: "arial" , "helvetica" , sans-serif;">r exactly the way I'd just come, yes the same 4<span style="font-family: "arial" , "helvetica" , sans-serif;">7 miles and 4.9K of climbing (if you've done the math<span style="font-family: "arial" , "helvetica" , sans-serif;">, I'd alr<span style="font-family: "arial" , "helvetica" , sans-serif;">eady cove<span style="font-family: "arial" , "helvetica" , sans-serif;">red <span style="font-family: "arial" , "helvetica" , sans-serif;">69 miles and 8,894 feet of climbing<span style="font-family: "arial" , "helvetica" , sans-serif;">)<span style="font-family: "arial" , "helvetica" , sans-serif;"> so after seven hours in the saddle<span style="font-family: "arial" , "helvetica" , sans-serif;">, in the heat<span style="font-family: "arial" , "helvetica" , sans-serif;">, I had th<span style="font-family: "arial" , "helvetica" , sans-serif;">ose miles to cover again.<span style="font-family: "arial" , "helvetica" , sans-serif;"> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Tha</b><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>n</b><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>k god I'd trained so </b><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>har</b><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>d.</b> All those intervals <span style="font-family: "arial" , "helvetica" , sans-serif;">paid a <span style="font-family: "arial" , "helvetica" , sans-serif;">handsome di<span style="font-family: "arial" , "helvetica" , sans-serif;">viden<span style="font-family: "arial" , "helvetica" , sans-serif;">d</span>. <span style="font-family: "arial" , "helvetica" , sans-serif;">My engine was good, strength was good and I <span style="font-family: "arial" , "helvetica" , sans-serif;">c<span style="font-family: "arial" , "helvetica" , sans-serif;">overed <span style="font-family: "arial" , "helvetica" , sans-serif;">a further 20 miles all in all after the descent, including a <span style="font-family: "arial" , "helvetica" , sans-serif;">stop a<span style="font-family: "arial" , "helvetica" , sans-serif;">t a bakery to <span style="font-family: "arial" , "helvetica" , sans-serif;">tip another bottle of water over my head, have an espresso and <span style="font-family: "arial" , "helvetica" , sans-serif;">eat </span>as many cakes as I could eat! </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
<br />
<u><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Taxi!</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></u><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"> </span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">It w<span style="font-family: "arial" , "helvetica" , sans-serif;">as too dark and tre<span style="font-family: "arial" , "helvetica" , sans-serif;">achorous to <span style="font-family: "arial" , "helvetica" , sans-serif;">carry on</span>, so I pushed on until I came to a village, found a taxi rank and cabbed it back to the hotel. All in it was a 90 mile<span style="font-family: "arial" , "helvetica" , sans-serif;"> day with around 12,000<span style="font-family: "arial" , "helvetica" , sans-serif;">ft of climbing (RAR 13<span style="font-family: "arial" , "helvetica" , sans-serif;">3). Am a<span style="font-family: "arial" , "helvetica" , sans-serif;">mazing day and probably the hardest I've ever done on a bike<span style="font-family: "arial" , "helvetica" , sans-serif;"> given the heat and the overall ascent relevant to the distance.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">After a couple of days res<span style="font-family: "arial" , "helvetica" , sans-serif;">t, I rode up to Ad<span style="font-family: "arial" , "helvetica" , sans-serif;">eje for a leg loosener (18.6 miles with 2.1K ascent - RAR 117).</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Day after that I went up to San Miguel which is a peach of a climb<span style="font-family: "arial" , "helvetica" , sans-serif;">, <span style="font-family: "arial" , "helvetica" , sans-serif;">around 10km long at 6%. <span style="font-family: "arial" , "helvetica" , sans-serif;">It had an amazing four mile descent, so I went down, <span style="font-family: "arial" , "helvetica" , sans-serif;">climbed back up again and did it again.<span style="font-family: "arial" , "helvetica" , sans-serif;"> The lo<span style="font-family: "arial" , "helvetica" , sans-serif;">op from the hotel was 43 mil<span style="font-family: "arial" , "helvetica" , sans-serif;">es with 3,911ft of <span style="font-family: "arial" , "helvetica" , sans-serif;">ascent (RAR 90<span style="font-family: "arial" , "helvetica" , sans-serif;">).</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Over the four day<span style="font-family: "arial" , "helvetica" , sans-serif;">s that I rode, <span style="font-family: "arial" , "helvetica" , sans-serif;">I managed to cover <span style="font-family: "arial" , "helvetica" , sans-serif;">167 miles (268km) and climb <span style="font-family: "arial" , "helvetica" , sans-serif;">1<span style="font-family: "arial" , "helvetica" , sans-serif;">8,900ft (5760M)<span style="font-family: "arial" , "helvetica" , sans-serif;"> with an overall RAR of 113ft per mile<span style="font-family: "arial" , "helvetica" , sans-serif;">. It was glo<span style="font-family: "arial" , "helvetica" , sans-serif;">rious riding in the warm, the roads were quiet, the climbs long and steady and a pe<span style="font-family: "arial" , "helvetica" , sans-serif;">rfect way to segway some cycling <span style="font-family: "arial" , "helvetica" , sans-serif;">in with a holiday. </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Although<span style="font-family: "arial" , "helvetica" , sans-serif;"> I didn't climb Teide in it<span style="font-family: "arial" , "helvetica" , sans-serif;">s entirety in the end, the ove<span style="font-family: "arial" , "helvetica" , sans-serif;">rall distance and ascent<span style="font-family: "arial" , "helvetica" , sans-serif;"> given the route planning boo boo, <span style="font-family: "arial" , "helvetica" , sans-serif;">still gave me the virtual climb I guess. Think I have some unfinished business with that Volcano, bring on 2016.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
<b style="font-family: Arial, Helvetica, sans-serif;"><u>Month to Date</u></b><br />
<br />
<b><span style="font-family: "arial" , "helvetica" , sans-serif;">Mileage- <span style="font-family: "arial" , "helvetica" , sans-serif;">727</span>miles/1,<span style="font-family: "arial" , "helvetica" , sans-serif;">1</span>7<span style="font-family: "arial" , "helvetica" , sans-serif;">0</span>km (+<span style="font-family: "arial" , "helvetica" , sans-serif;">70</span>% vs. PY)</span></b><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Ride Time - <span style="font-family: "arial" , "helvetica" , sans-serif;">19</span>hrs <span style="font-family: "arial" , "helvetica" , sans-serif;">57</span>mins </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Ascent - <span style="font-family: "arial" , "helvetica" , sans-serif;">2<span style="font-family: "arial" , "helvetica" , sans-serif;">4</span></span>,<span style="font-family: "arial" , "helvetica" , sans-serif;">045</span>ft</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Avg. Speed - 1<span style="font-family: "arial" , "helvetica" , sans-serif;">6.2</span>mph/<span style="font-family: "arial" , "helvetica" , sans-serif;">26</span>km/h</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Avg. HR - 1<span style="font-family: "arial" , "helvetica" , sans-serif;">26</span>bpm </span><br />
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Wattbike Miles-<span style="font-family: "arial" , "helvetica" , sans-serif;">428</span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Road Miles -<span style="font-family: "arial" , "helvetica" , sans-serif;">299</span></span><br />
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><a href="http://philsroadbikingblog.blogspot.co.uk/2013/04/ride-ascent-ratio-rar.html" target="_blank">Ride Ascent Ratio</a> (Ascent/Road Miles) - <span style="font-family: "arial" , "helvetica" , sans-serif;"><b>80</b></span></span><span style="font-family: "arial" , "helvetica" , sans-serif;"> (<span style="font-family: "arial" , "helvetica" , sans-serif;">Hilly</span>) </span><br />
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<b style="font-family: Arial, Helvetica, sans-serif;"><u>Year to Date</u></b><br />
<b><br /></b>
<b><span style="font-family: "arial" , "helvetica" , sans-serif;">Mileage- <span style="font-family: "arial" , "helvetica" , sans-serif;">5,028</span> miles/<span style="font-family: "arial" , "helvetica" , sans-serif;">8,091</span>km (+<span style="font-family: "arial" , "helvetica" , sans-serif;">44</span>% vs. PY)</span></b><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Ride Time - 2<span style="font-family: "arial" , "helvetica" , sans-serif;">82</span>rs <span style="font-family: "arial" , "helvetica" , sans-serif;">58</span>mins </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Ascent - <span style="font-family: "arial" , "helvetica" , sans-serif;">114,386</span>ft </span><span style="font-family: "arial" , "helvetica" , sans-serif;">(</span><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: red;">-<span style="font-family: "arial" , "helvetica" , sans-serif;">21</span>%</span> vs PY</span>)</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Avg. Speed - 18.1mph </span><span style="font-family: "arial" , "helvetica" , sans-serif;">(+<span style="font-family: "arial" , "helvetica" , sans-serif;">6</span>.6% vs. PY)</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Avg. HR - 13<span style="font-family: "arial" , "helvetica" , sans-serif;">5</span>bpm </span>Anonymoushttp://www.blogger.com/profile/00939215981235016467noreply@blogger.com0tag:blogger.com,1999:blog-5190090153914400044.post-12833763878951741522015-11-21T19:19:00.001+00:002015-11-21T19:19:22.757+00:00BMC GF01 Di2 Disc Review<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Arial,Helvetica,sans-serif;">Regular readers of the blog will know that I recently rode in Tenerife, hiring a bike out there, rather than taking my own. There are a few providers on the island however closest to me in resort was a business called <a href="http://www.bikepointtenerife.com/" target="_blank">Bike Point Tenerife</a> in the resort of Las Americas.</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">Checking out the range of bikes on their website for hire, the BMC GF01 Disc with Ultegra Di2 took my fancy, primarily for three reasons.</span><br />
<ul>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Tenerife is a hilly island and I thought the disc brakes would come in very useful on the long, fast descents.</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">I'd never ridden Di2 before and thought this a good opportunity to try it out.</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">I'd never ridden a BMC before and wanted to see how the bike performed.</span></li>
</ul>
<span style="font-family: Arial,Helvetica,sans-serif;"><br />The GF in the model name stands for Gran Fondo, taken from the description for bike races in Italy where budding future pros go head to head, the races often feature a lot of climbing as part of their profile. This gave me the confidence to hire the bike, which retails at around £2,500. It's had rave reviews here in the UK, including Cycling Plus 2015 bike of the year.</span><br />
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<u><span style="font-family: Arial,Helvetica,sans-serif;">Riding Conditions</span></u><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">I rode the bike for around 150 miles and 17,000 ft of climbing over three days of riding, the longest day being 80 miles and 11,500 feet, so a decent day to test the bike out, this included an eleven mile climb with around 4,000 ft of vertical ascent, so steep by most standards.</span><br />
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<u><span style="font-family: Arial,Helvetica,sans-serif;">Initial Thoughts</span></u><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">Picking the bike up from the shop, the first thing that struck me was how heavy it was. With a toolbag on, it came in around 19 pounds, I thought it would be lighter given its credentials as a climbing bike. I'm glad I'd shifted a bit of weight in advance of my trip!</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">The second thing that struck me was how the front wheel, in it's neutral position, wanted to settle at 90 degrees to the headtube, either left or right. If you held the bike by the saddle, the front wheel naturally would want to flip flop to either side (more on this in a minute).</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">Overall the spec of the bike was good, including a very hand 34/32 gear ratio for steep climbs (enough for just about anyone to get up anything). I
took my own saddle with me (Selle Italia C2 Gel Flow) as I didn't want
to find I'd hired a bike where the saddle was uncomfortable. </span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">The bike looked the part, with 28mm tyres, disc brakes and Di2. </span><br />
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<u><span style="font-family: Arial,Helvetica,sans-serif;">On the Road</span></u><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">Setting off on the bike, I spent the first while getting used to the Di2 gearset, which was effortless. Just a touch of a level and up and down the gears the bike went, I can see why people are appealed by electronic groupsets, however my conclusion was that it's a nice to have rather than essential. I did enjoy the smooth changing, particularly on steep climbs when you're reaching for your lowest gear quickly. If you're thinking of buying the bike, perhaps test ride the mechanical version too and make your own choice. </span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"><b>I noticed quickly the amount of road vibration the bike picked up.</b> The frameset is quite stiff and the road surface in Tenerife is very mixed, some of it beautifully smooth, others poorly kept. Lots of the marketing blurb talks about the comfort of the bike however I have to say that this was one marked thing about the bike I noticed. Descending a hitting a patch of rough surface, was bone shaking at times, with each lump and bump finding its way through the bike frame to the bars. At least twice, one of my hands came away from the bars in such circumstances, the frame being so stiff that everything seemed to transfer to the rider, along with a lot of rattling.</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"><b>The issue I picked up with the front wheel not sitting to centre above was the real drawback of the bike, particularly when climbing.</b> With many of the climbs in Tenerife simply being long, with around 6-9% gradient, you noticed how much pressure you had to put on the bars to keep the front wheel in a straight line. When things got really steep, say 17-20%, it was very distracting as you are climbing much more slowly and the effect was exaggerated. This really did surprise me and it was very noticeable.</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"><b>The disc brakes were excellent.</b> Plummeting down a -6% gradient, 15km descent with switchbacks, meant you needed to have full confidence in the braking system of the bike. The disc brakes were powerful, meaning you could brake hard and late when entering a tight bend and the descending was really exhilarating as a result (this is where disc brakes come into their own). 28mm tyres gave you a lot of rubber on the road too for fast cornering.</span><br />
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<u><span style="font-family: Arial,Helvetica,sans-serif;">Conclusion</span></u><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">For the specification, the BMC is well kitted out and it looks a great bike. Stopping at cafes, lots of people commented on it, primarily because of it having Di2 and disc brakes, I guess much of the latest tech in many peoples eyes.</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"><b>There's a lot to like about the bike, however It's not a bike I'd buy myself.</b> It's got a great spec, BMC have a great name and aesthetically it's OK. However, due to its weight and the front wheel issue of it not assuming a neutral position plus the amount of road vibration you experience as a rider, it would rule it out for me.</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">If you want a solid commuter, then this would fit the bill, albeit it's at the top end of the price range for such a bike. If you're after a really good bike for climbing, then there are better, lighter options out there in my opinon. Nevertheless, the 34/32 gear ratio is perfect for the steepest of climbs and very welcome when considering the overall weight of the bike. </span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">My overall conclusion was that there is a lot to like about it, however for this sort of money, there is a lot of choice in the market and you should consider a number of options before departing with your hard earned for this bike. </span><br />
<br />
<span style="font-family: Arial,Helvetica,sans-serif;">Other experienced testers have ridden this bike and rated it highly, this is only my personal opinion, riding on specific roads and perhaps offering some pointers as to things that I picked up. <b>As always, go and ride the bike and judge for yourself.</b> If I were giving it a star rating out of five I would probably go something like this: -</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: Arial,Helvetica,sans-serif;">Specification 4/5</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Comfort 3.5/5</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Value 3.5/5</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><b>Overall 3.5/5</b> </span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: Arial,Helvetica,sans-serif;"><u>Bike Specification</u></span><br />
<ul>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Frame:<span class="caps">TCC</span> and
angle compliance full carbon construction- DTi cable routing,
compatible with mechanical and electronic groupsets- Integrated chain
catcher- Disc only: post mount 140 mm brake attachment</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Fork:Compliance fork, <span class="caps">TCC</span>
and angle compliance full carbon construction – 1-1/8" to 1-1/2"
tapered steerer tube- Disc only: Post mount 140 mm brake attachment</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Front Derailleur:Shimano Ultegra FD-6870</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Rear Derailleur:Shimano Ultegra RD-6870</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Number of Gears:22</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Shifters:Shimano ST-R785</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Chainset:Shimano Ultegra FC-6800</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Chainrings:50/34T</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Bottom Bracket:BB86 Shimano press fit</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Cassette:Shimano Ultegra CS-6800, 11-32T</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Brakeset:Shimano BR-R785 w/ SM-RT98-SS 140mm Rotor F & R</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Brake Levers:Shimano ST-R785</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Handlebars:3T Ergosum Team</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Stem:3T <span class="caps">ARX</span> 2 Team</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Wheelset:DT Swiss X-1900 Spline, Centerlock</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Tyres: Continental Grand Prix 4 Season 700 × 28C Folding</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Fizik Aliante Delta Wingflex braided</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Seatpost:Compliancepost, pure carbon, with <span class="caps">TCC</span>, 18mm offset</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Weight: 8.2 Kg (around 18 pounds)</span></li>
</ul>
Anonymoushttp://www.blogger.com/profile/00939215981235016467noreply@blogger.com0tag:blogger.com,1999:blog-5190090153914400044.post-74124879287898919452015-11-01T16:37:00.002+00:002015-11-01T16:37:49.722+00:00October 2015 Mileage<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWRuiRVND9t0B-fvsLYCtbcoRAV71dHtN6P-g2p-qFyjF9YFk1-iNfvsiCKX07NRzS4yLPKGBqPDa7KF5PYDOJ8s-MMfRNmDjQdKqRwMZMPagJ1bwmJxDWwyJ-xXBMSFbsiw4jeqwEqsS5/s1600/stats.png" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWRuiRVND9t0B-fvsLYCtbcoRAV71dHtN6P-g2p-qFyjF9YFk1-iNfvsiCKX07NRzS4yLPKGBqPDa7KF5PYDOJ8s-MMfRNmDjQdKqRwMZMPagJ1bwmJxDWwyJ-xXBMSFbsiw4jeqwEqsS5/s1600/stats.png" /></a><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Biggest event during October was an episode of food poisoning which took me off the bike for a week and knocked back the intensity of training when back in the saddle.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: Arial,Helvetica,sans-serif;">Sometimes these events just arrive unexpectedly and the advice always is - total rest. I monitor my resting heart rate and during the week it rose from 58bpm to 66bpm (+13% rise), which just demonstrates what your body is going through when fighting infection.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: Arial,Helvetica,sans-serif;">Anyhow, I was glad to get clear of it and get back to the training plan which continues to be focused on losing weight, whilst maintaining muscle mass. The good news for October was I hit my target weight of 82.5kg (13 stones in old money), from my start point of 95.2kg (15 stones) exactly on plan. I've got a blog coming in on how I was able to achieve that shortly.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: Arial,Helvetica,sans-serif;">During the food poisoning, I dropped down to 80kg with all the fluid loss and appetite supression, but soon started putting it back on again when eating normally. With the forthcoming trip to Tenerife and climbs of Mt. Teide, I'm in the shape that I wanted to be in to hopefully give it a good crack.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: Arial,Helvetica,sans-serif;">All in all, with all the indoor training on the Wattbike it promises to be a record year in the saddle with having already passed my best annual mileage log yet of 4,128 in 2014. All being well, with a good training block in Tenerife and continuing discipline it should create a good foundation for 2016.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: Arial,Helvetica,sans-serif;">
</span><b style="font-family: Arial, Helvetica, sans-serif;"><u>Month to Date</u></b><br />
<br />
<b><span style="font-family: Arial,Helvetica,sans-serif;">Mileage- 674miles/1,079km (+209% vs. PY)</span></b><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Ride Time - 36hrs 42mins </span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Ascent - 10,141ft</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Avg. Speed - 18.4mph/29.4km/h</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Avg. HR - 132bpm </span><br />
<br />
<span style="font-family: Arial,Helvetica,sans-serif;">Wattbike Miles-350</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Road Miles -324</span><br />
<br />
<span style="font-family: Arial,Helvetica,sans-serif;"><a href="http://philsroadbikingblog.blogspot.co.uk/2013/04/ride-ascent-ratio-rar.html" target="_blank">Ride Ascent Ratio</a> (Ascent/Miles) - <b>31</b></span><span style="font-family: Arial,Helvetica,sans-serif;"> (Flat) </span><br />
<br />
<b style="font-family: Arial, Helvetica, sans-serif;"><u>Year to Date</u></b><br />
<b><br /></b>
<b><span style="font-family: Arial,Helvetica,sans-serif;">Mileage- 4,308 miles/6,893km (+37% vs. PY)</span></b><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Ride Time - 238rs 21mins </span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Ascent - 90,341ft </span><span style="font-family: Arial,Helvetica,sans-serif;">(</span><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="color: red;">-42%</span> vs PY</span>)</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Avg. Speed - 18.1mph </span><span style="font-family: Arial,Helvetica,sans-serif;">(+9.6% vs. PY)</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Avg. HR - 136bpm </span>Anonymoushttp://www.blogger.com/profile/00939215981235016467noreply@blogger.com0tag:blogger.com,1999:blog-5190090153914400044.post-5103847188363037262015-10-03T18:11:00.001+01:002015-10-03T18:11:37.922+01:00September 2015 Mileage<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWRuiRVND9t0B-fvsLYCtbcoRAV71dHtN6P-g2p-qFyjF9YFk1-iNfvsiCKX07NRzS4yLPKGBqPDa7KF5PYDOJ8s-MMfRNmDjQdKqRwMZMPagJ1bwmJxDWwyJ-xXBMSFbsiw4jeqwEqsS5/s1600/stats.png" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWRuiRVND9t0B-fvsLYCtbcoRAV71dHtN6P-g2p-qFyjF9YFk1-iNfvsiCKX07NRzS4yLPKGBqPDa7KF5PYDOJ8s-MMfRNmDjQdKqRwMZMPagJ1bwmJxDWwyJ-xXBMSFbsiw4jeqwEqsS5/s1600/stats.png" /></a><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Another big month with training inside and outside in readiness for Tenerife next month. Everything is going according to plan with the planned weight loss of 10kg firmly in sight (<span style="color: red;">-8.5kg</span> off already).</span><br />
<br />
<span style="font-family: Arial,Helvetica,sans-serif;">September has mostly been indoor miles with lots of time on the Wattbike pushing out sets of around 75 minutes per evening with road rides preserved the weekend. </span><br />
<br />
<span style="font-family: Arial,Helvetica,sans-serif;">By re-configuring the content what I'm eating and drinking, it's leading to a calorie of 7000-10,000 per week (driven by the exercise not a major reduction in how many calories I consume which are stil close to <a href="http://www.myfitnesspal.com/tools/bmr-calculator" target="_blank">daily basal metabolic rate</a>), leading to around a kg a week weight reduction.</span><br />
<br />
<span style="font-family: Arial,Helvetica,sans-serif;">Riding out today on a four hour ride, a familiar route over to Alderley edge of around 70 miles, I checked my heart rate average data and it's down around seven per cent with the same speed average. This is a combination of the lower weight and intervals.</span><br />
<br />
<span style="font-family: Arial,Helvetica,sans-serif;">The training load has taken quite a lot of organisation to work around work and family life, however discipline remains the key word, plan it and make it happen.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: Arial,Helvetica,sans-serif;">
</span><b style="font-family: Arial, Helvetica, sans-serif;"><u>Month to Date</u></b><br />
<br />
<b><span style="font-family: Arial,Helvetica,sans-serif;">Mileage- 803miles/1,285km (+327% vs. PY)</span></b><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Ride Time - 41hrs 05mins </span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Ascent - 7,906ft</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Avg. Speed - 19.5mph/31.2km/h</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Avg. HR - 129bpm </span><br />
<br />
<span style="font-family: Arial,Helvetica,sans-serif;">Wattbike Miles- 571</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Road Miles - 203</span><br />
<br />
<span style="font-family: Arial,Helvetica,sans-serif;"><a href="http://philsroadbikingblog.blogspot.co.uk/2013/04/ride-ascent-ratio-rar.html" target="_blank">Ride Ascent Ratio</a> (Ascent/Miles) - <b>34</b></span><span style="font-family: Arial,Helvetica,sans-serif;"> (Flat) </span><br />
<br />
<b style="font-family: Arial, Helvetica, sans-serif;"><u>Year to Date</u></b><br />
<b><br /></b>
<b><span style="font-family: Arial,Helvetica,sans-serif;">Mileage- 3,627 miles/5,803km (+4% vs. PY)</span></b><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Ride Time - 201rs 17mins </span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Ascent - 80,200ft </span><span style="font-family: Arial,Helvetica,sans-serif;">(</span><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="color: red;">-33%</span> vs PY</span>)</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Avg. Speed - 17.8mph </span><span style="font-family: Arial,Helvetica,sans-serif;">(+12.7% vs. PY)</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Avg. HR - 137bpm </span>Anonymoushttp://www.blogger.com/profile/00939215981235016467noreply@blogger.com0tag:blogger.com,1999:blog-5190090153914400044.post-92128859700827802442015-09-13T15:58:00.002+01:002015-09-22T06:33:00.013+01:0010 Tips to Ride your Sportive like a Pro<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_ayJ90xEk-jee5h5otHH-LpZtOYS4j3nHfxMn9B-Sm3ojHDzA9mya5l0XbhhkR6Pu6Y8vCwcgVdXr_TxBbpKb-r_RPVOHkUrpn3iVQY0s1kKJmxCVOY0RDmMS5UeiW1k-yxp7Sl6Vlehn/s1600/Solway.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_ayJ90xEk-jee5h5otHH-LpZtOYS4j3nHfxMn9B-Sm3ojHDzA9mya5l0XbhhkR6Pu6Y8vCwcgVdXr_TxBbpKb-r_RPVOHkUrpn3iVQY0s1kKJmxCVOY0RDmMS5UeiW1k-yxp7Sl6Vlehn/s320/Solway.JPG" width="320" /></a></div>
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<span style="font-family: Arial,Helvetica,sans-serif;">Nailing your first sportive is an exhiliarting experience. You get a real sense of achievement that a distance that you might once have felt out of your reach, is within it.</span><br />
<br />
<span style="font-family: Arial,Helvetica,sans-serif;">If you watch professional racing on the TV, you can pick up some good clues from the Pro's, whether on a grand tour or racing domestically here in the UK about optimising your performance on the day. Here's a few things to think about: -</span><br />
<br />
<ol>
<li><span style="font-family: Arial,Helvetica,sans-serif;"><b>Sip your drink regularly rather than take big gulps to stay hydrated.</b> This prevents filling your bladder up quickly and needing more regular comfort breaks.</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;"><b>Take your energy gels before you need them, not at the moment you bonk</b>. You'll see team cars handing our energy gels 15 mins or so before a climb to allow them time to absorb into the system. When you've had a gel, take a drink too.</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;"><b>Study the route profile and deploy your energy respectively.</b> Pro's have the route taped to their handlebars so they know where they need to put in big efforts and where they can use time to recover.</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;"><b>Avoid wearing too many layers of clothing.</b> Pro's will be layering and de-layering all race, preferring to keep as little on as possible to keep cool. If you wear too many layers, you'll end up hot and often drinking a lot more as your body perspires.</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;"><b>Ensure your bike is in tip top condition.</b> Yes, they have a team of mechanics to do all the work for them however you can reduce your odds of a mechanical on the day by ensuring your tyres are in good condition, bolts are all tightened and torqued, your chain is lubricated and your brake pads are in good condition.</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;"><b>Don't leave things to chance.</b> Think Team Sky and marginal gains, controlling the controllables. Think about the entire day, leave good time to travel to the departure point where you can get ready without rushing. Think about the end of the day, have your recovery shake ready. Think about the ride and the things you'll need to organise in advance, particularly contingency clothing if weather conditions are changeable.</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;"><b>Draft wherever possible. </b> Sportives will have lots of groups riding, the more you are sat behind someone, the less energy you will use so if you are able to join a friendly group, join it. Equally, make sure you are doing your share of the work and not just sucking a wheel. Sportives aren't races, it's simply to finish.</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;"><b>Avoid drinking/eating whilst your heart rate is high. </b> It's much harder to swallow and digest if your heart is going full pelt, often leaving you to gasp. Know when your pit stops are to re-fuel and also the key moments on the ride where you'll need to get some food down you which are flat and safe.</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;"><b>Avoid drinking whilst fast descending.</b> You'll soo Pro's doing this, however they are highly experienced on the bike with years and years of handling skills in their muscle memory. A small mistake can lead to a crash, so keep your hands on the brakes and drink when you hit some flat or when you can do so safely.</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;"><b>Safety first. </b> Pro's are used to riding in large pelotons, they want predictability, no sudden sharp movements or braking, just smooth speed whilst in a group. Be predictable, use hand signals wherever possible and keep it smooth.</span></li>
</ol>
<br />Anonymoushttp://www.blogger.com/profile/00939215981235016467noreply@blogger.com0tag:blogger.com,1999:blog-5190090153914400044.post-82020213823057398722015-09-07T22:05:00.000+01:002015-09-07T22:05:00.522+01:00Tour of Britain Stage Two Photo Gallery - The Ribble Valley<span style="font-family: Arial,Helvetica,sans-serif;">My buddy Chris Keller-Jackson (Twitter <a href="http://www.twitter.com/crankphoto" target="_blank">@crankphoto</a>) was busy snapping away at the stage two grand depart/finish of the Tour of Britain in The Ribble Valley. He's been generous enough to share some of the pictures he took with me for your enjoyment. First the legal stuff.....</span><br />
<br />
<span style="font-family: Arial,Helvetica,sans-serif;">All images remain the copyright of <span class="apple-style-span"><span style="mso-fareast-font-family: "Times New Roman";"><a href="http://www.crankphoto.co.uk/">www.crankphoto.co.uk</a></span></span><span style="-webkit-composition-fill-color: rgba(175, 192, 227, 0.21875); -webkit-composition-frame-color: rgba(77, 128, 180, 0.21875); -webkit-tap-highlight-color: rgba(26, 26, 26, 0.285156);"></span> and shouldn't be reproduced in any way unless you have obtained his permission. If you'd like to buy any of them or contact Chris you can find him here--| <a href="mailto:contact@crankphoto.co.uk" tabindex="-1" target="_parent">contact@crankphoto.co.uk. </a> </span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">Enjoy......</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
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<tr><td class="tr-caption" style="text-align: center;">Copyright (c) www.crankphoto.co.uk</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHUzmOZb8fIylBd9gkLeN1i1gDPBToooxfDC_rjAGdeivIyv3m9FiCSA69FYvAYFaMB_k8IemnBLAba0Hloj2bfvomeb33C4ar3ociKUWFmGR6jn7wbxyUh2o3URgEmubk7n9l6bw-TJNN/s1600/ToB+Stage+2+small+size-6.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHUzmOZb8fIylBd9gkLeN1i1gDPBToooxfDC_rjAGdeivIyv3m9FiCSA69FYvAYFaMB_k8IemnBLAba0Hloj2bfvomeb33C4ar3ociKUWFmGR6jn7wbxyUh2o3URgEmubk7n9l6bw-TJNN/s320/ToB+Stage+2+small+size-6.jpg" width="320" /></a></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNx-GMZDUhlFahh5GdslRU6OhVQHFSjLnXVE6vaVgPTeMUuv_H4Fr-TYiwlwQKmVfMXwDC9ikwMQbSNtTPVFYGMimo4AIK-xFyMENbBPL9XWJ5cX2eFY0z93f_XE6KlKuqKNLl4C43O9g8/s1600/ToB+Stage+2+small+size-21.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="120" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNx-GMZDUhlFahh5GdslRU6OhVQHFSjLnXVE6vaVgPTeMUuv_H4Fr-TYiwlwQKmVfMXwDC9ikwMQbSNtTPVFYGMimo4AIK-xFyMENbBPL9XWJ5cX2eFY0z93f_XE6KlKuqKNLl4C43O9g8/s320/ToB+Stage+2+small+size-21.jpg" width="320" /></a></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7K1goPwtzwpvvNgTUNzWE-s7HgP8Q48hDZSZ42ErZPUV_XnVz6etHwdQEUHq0_rgg5WPrdUBTcJK4AHcbdA0ZzhxgdkuK6Lvqq_55auBQvPGfT_eGVXk2as-zZlLBmzB7j9pGlcnWQd1p/s1600/ToB+Stage+2+small+size-40.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7K1goPwtzwpvvNgTUNzWE-s7HgP8Q48hDZSZ42ErZPUV_XnVz6etHwdQEUHq0_rgg5WPrdUBTcJK4AHcbdA0ZzhxgdkuK6Lvqq_55auBQvPGfT_eGVXk2as-zZlLBmzB7j9pGlcnWQd1p/s320/ToB+Stage+2+small+size-40.jpg" width="320" /></a></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVVCli1U7RNMLlwjrawf5oTLyWlHN00I6F8Qi9U9kCpDoGiEPbru2WU4MsLj-I0aXhHtpXCwbBntzZO7ALtfevAlAYGELjOlSzN00xiQNgSlL1cfxAMhklxWGKOyTqDEt3Oj9nlTZ_4qKO/s1600/ToB+Stage+2+small+size-47.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVVCli1U7RNMLlwjrawf5oTLyWlHN00I6F8Qi9U9kCpDoGiEPbru2WU4MsLj-I0aXhHtpXCwbBntzZO7ALtfevAlAYGELjOlSzN00xiQNgSlL1cfxAMhklxWGKOyTqDEt3Oj9nlTZ_4qKO/s320/ToB+Stage+2+small+size-47.jpg" width="320" /></a></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkc92NwGT3fpwGlqEWggCxzwVzbaCQEVj99AmC2fjO7jw07n3VdzkBnl-i4oNN6ivpvAzXjjzari-xQsuwjlS7BUXy_-EXT5jp_KtW5F4OVvf3TjOTNbSXq3RyFp43vjwkSpOvZGhPNqMf/s1600/ToB+Stage+2+small+size-49.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkc92NwGT3fpwGlqEWggCxzwVzbaCQEVj99AmC2fjO7jw07n3VdzkBnl-i4oNN6ivpvAzXjjzari-xQsuwjlS7BUXy_-EXT5jp_KtW5F4OVvf3TjOTNbSXq3RyFp43vjwkSpOvZGhPNqMf/s320/ToB+Stage+2+small+size-49.jpg" width="320" /></a></td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Copyright (c) www.crankphoto.co.uk</td></tr>
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<span style="font-family: Arial,Helvetica,sans-serif;"> </span>Anonymoushttp://www.blogger.com/profile/00939215981235016467noreply@blogger.com1tag:blogger.com,1999:blog-5190090153914400044.post-2918471640256748602015-09-06T16:58:00.000+01:002015-09-06T16:58:04.971+01:00Burning Fat whilst Riding a Road Bike<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0MsvlzQmlbyl7-DE7NBPH8SvVMBwjuyhxLKeQjFHnGo_JyieU2MgPR2muCe5MIzGLw-3fRGa8jWUqdQS81YMDF6JQfTTNX0o2xpuA3NWUXvEvEuMP0EJ2zwchshn7wKK-GvLHWIIKV88U/s1600/_CSP4430.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0MsvlzQmlbyl7-DE7NBPH8SvVMBwjuyhxLKeQjFHnGo_JyieU2MgPR2muCe5MIzGLw-3fRGa8jWUqdQS81YMDF6JQfTTNX0o2xpuA3NWUXvEvEuMP0EJ2zwchshn7wKK-GvLHWIIKV88U/s320/_CSP4430.JPG" width="320" /></a></div>
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<span style="font-family: Arial,Helvetica,sans-serif;">With the prospect of climbing Mount Teide later this year, it's time to get in shape and lose some weight. The cheapest way of getting faster on your bike isn't to invest in a new bike, it's to invest in losing weight by changing your diet and your exercise regime to trigger the body into knocking those pounds off.</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"><u>Dual Fuel</u></span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">If you've not got to grips with heart rate zone training, in the simplest of terms, your body either uses fat or carbohydrate to fuel (or a combination of both) depending on your effort and ride intensity. The lower the effort, the more likely fat, the higher the effort - carbohydrate. </span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">This is why gels and energy bars exist, to quicky replace carbohydrate when you are putting in big efforts in higher heart rate zones. To lose weight effectively, riding slower, in a lower heart rate zone encourages the body to use fat as it's fuel source and speed up your ability to lose weight. You're effectively not looking for intensity, as this would need carbohdrate. </span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">The cost of this is that you have to ride much slower than your capability. It's all about longer rides, with higher cadence, in your fat burning zone. </span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"><b>It takes some doing to get the sweetspot right.</b> You always seem to be changing gears and - if riding an undulating route - going fast, then slow. You go up inclines really slowly and descents really quickly (as you need to pedal down to maintain heart rate).It can take a few hundred miles for it to commit to muscle memory and for you to get in the flow.</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">It feels very unfamiliar, you are spinning away, yet going slower than your capability. It messes around with your head, people of all capability whistle by you. You know you can ride much faster but you have to slow yourself right down. This is the sort of stuff that goes through your head...........</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"><u>Irrational Brain</u></span><br />
<ul>
<li><span style="font-family: Arial,Helvetica,sans-serif;">You're going too slow.</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Everyone is riding past you.</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">You need to jump on their wheel.</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">You need to speed up.</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">You're Strava numbers will make you look super slow.</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">I bet that rider is saying to themselves 'All the gear, no idea".</span></li>
</ul>
<span style="font-family: Arial,Helvetica,sans-serif;"><u>Rational Brain</u></span><br />
<ul>
<li><span style="font-family: Arial,Helvetica,sans-serif;">I'm not racing them.</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">I'm riding to lose weight.</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Going slow(er) will make me fast(er). </span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Think of the longer term outcomes.</span></li>
</ul>
<span style="font-family: Arial,Helvetica,sans-serif;">The results of riding in this way can be considerable, particularly if you can devote six or seven hours at a weekend and some time in the week on a turbo trainer or static bike. </span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">After four weeks of creating around a 7K calorie defecit each week, primarily through exercise and re-configuring what<i> </i>I eat but staying within distance of my base metabolic rate (what your body needs as energy to function), I'm knocking around a kg a week off, nice and steady does it.</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">As usual, if you are dieting, crash diets is not where it's at. It's about eating sensibly, training sensibly and creating the conditions for your body to shed those pounds.</span>Anonymoushttp://www.blogger.com/profile/00939215981235016467noreply@blogger.com2tag:blogger.com,1999:blog-5190090153914400044.post-65306540579285664922015-08-31T19:09:00.000+01:002015-08-31T19:09:33.514+01:00August 2015 Mileage<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWRuiRVND9t0B-fvsLYCtbcoRAV71dHtN6P-g2p-qFyjF9YFk1-iNfvsiCKX07NRzS4yLPKGBqPDa7KF5PYDOJ8s-MMfRNmDjQdKqRwMZMPagJ1bwmJxDWwyJ-xXBMSFbsiw4jeqwEqsS5/s1600/stats.png" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWRuiRVND9t0B-fvsLYCtbcoRAV71dHtN6P-g2p-qFyjF9YFk1-iNfvsiCKX07NRzS4yLPKGBqPDa7KF5PYDOJ8s-MMfRNmDjQdKqRwMZMPagJ1bwmJxDWwyJ-xXBMSFbsiw4jeqwEqsS5/s1600/stats.png" /></a><br />
<span style="font-family: Arial,Helvetica,sans-serif;">My year of boomerang mileage continues with August delivering the highest miles I've ever done since starting road cycling - 824 miles.<b> </b></span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">The big change is the amount of time I've spent on the indoor trainer during August, some 357 miles in total with the main effort being on weight loss whilst continuing to build engine capacity. </span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">This has meant lots of intervals after work (75 minute sessions) combined with long controlled heart rate zone rides at the weekends to ensure the ride intensity is in the fat burning zone. Having come out of the bank holiday weekend with around 160 miles (257km) in the bank, the word is discipline. Discipline in eating, doing the intervals and getting out on the road.</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">Seeing some good results with around 4.5kg dropped so far against a target of 10kg that I had set for myself prior to riding Mt. Teide later this year. It's taken quite a bit of re-configuration in food intake, time management and riding style (blog to come on the challenges of slow riding) however I'm pleased with the August block.</span><br />
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</span><b style="font-family: Arial, Helvetica, sans-serif;"><u>Month to Date</u></b><br />
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<b><span style="font-family: Arial,Helvetica,sans-serif;">Mileage- 824 miles/1,329km (+107% vs. PY)</span></b><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Ride Time - 45hrs 498mins </span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Ascent - 14,166ft</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Avg. Speed - 18.0mph</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Avg. HR - 133bpm </span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"><a href="http://philsroadbikingblog.blogspot.co.uk/2013/04/ride-ascent-ratio-rar.html" target="_blank">Ride Ascent Ratio</a> (Ascent/Miles) - <b>17</b></span><span style="font-family: Arial,Helvetica,sans-serif;"> (Flat) </span><br />
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<b style="font-family: Arial, Helvetica, sans-serif;"><u>Year to Date</u></b><br />
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<b><span style="font-family: Arial,Helvetica,sans-serif;">Mileage- 2,824 miles/4,544km (+4% vs. PY)</span></b><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Ride Time - 160rs 11mins </span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Ascent - 72,293ft </span><span style="font-family: Arial,Helvetica,sans-serif;">(</span><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="color: red;">-35%</span> vs PY</span>)</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Avg. Speed - 17.6mph </span><span style="font-family: Arial,Helvetica,sans-serif;">(+7.3% vs. PY)</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Avg. HR - 139bpm </span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"><a href="http://philsroadbikingblog.blogspot.co.uk/2013/04/ride-ascent-ratio-rar.html" target="_blank">Ride Ascent Ratio</a> (Ascent/Miles) - 25.6 (Flat) </span>Anonymoushttp://www.blogger.com/profile/00939215981235016467noreply@blogger.com0tag:blogger.com,1999:blog-5190090153914400044.post-40501491100054660852015-08-15T15:30:00.000+01:002015-08-15T15:30:00.666+01:00Sportive Check List<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio-gKWrCunlUVTMswQK6435tH4nTuvFOyhXTzNdWKVQIMBFloR2LLU7zzEuj_u8T-CISu2TOBnarb0C2TVxebXyv5hAp__KfStkkArp7OYkb7y14kZT5FMdme_ysU-Y3JWGKzrpEMP12WG/s1600/Group-One-peloton.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="218" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio-gKWrCunlUVTMswQK6435tH4nTuvFOyhXTzNdWKVQIMBFloR2LLU7zzEuj_u8T-CISu2TOBnarb0C2TVxebXyv5hAp__KfStkkArp7OYkb7y14kZT5FMdme_ysU-Y3JWGKzrpEMP12WG/s320/Group-One-peloton.jpg" width="320" /></a></div>
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<span style="font-family: Arial,Helvetica,sans-serif;">Out and about on the bike recently, I got chatting with a rider who was busy preparing for his first sportive. We got chatting about some of the things to think about in readiness as a kind of checklist of the day, there's a lot to consider in advance, here's a list of some of the things you could consider: -</span><br />
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<u><span style="font-family: Arial,Helvetica,sans-serif;">Bike Checks</span></u><br />
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<li><span style="font-family: Arial,Helvetica,sans-serif;">Tyre Quality - look for the small holes in the tyres which indicate wear, replace if well worn.</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Tyre Pressure - should be at manufacturer recommended PSI.</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Has the chain been oiled?</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Have you tightened all your allen keys on key contact points, use a torque wrench if possible.</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Brake pads - ensure that they are in good condition and fully functioning.</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Ensure that your wheels are sitting correctly by loosening your skewers and putting pressure on either the saddle (back wheel) or bars (front wheel) before re-tightening.</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Gears - have you got the right rear cassette? If it's a hilly route and you're a new rider, you might want to invest in a different rear cassette. More about gears <a href="http://philsroadbikingblog.blogspot.co.uk/2012/04/oh-change-cassette.html" target="_blank">here</a>.</span></li>
</ul>
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<u><span style="font-family: Arial,Helvetica,sans-serif;">Food and Accessories Check</span></u><br />
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<li><span style="font-family: Arial,Helvetica,sans-serif;">Spare inner tube (carry two if you have room).</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Pump or CO2 inflator plus tyre levers.</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Gels/Energy bars to give you around 50g - 60g of carbohydrate per hour.</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Have you charged your Garmin?</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Have you got some cash with you in case you need to buy any additional drinks/food?</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Is your phone fully charged?</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Do you have the event organisers information in the event of incident? </span></li>
</ul>
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<span style="font-family: Arial,Helvetica,sans-serif;"><u>Route Check</u> </span><br />
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<li><span style="font-family: Arial,Helvetica,sans-serif;">Have you put the route in your Garmin/GPS? </span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Where are the hills? </span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Where are the stops?</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">How should you effectively use your energy relative to the profile of the route?</span></li>
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<u><span style="font-family: Arial,Helvetica,sans-serif;">Clothing Check</span></u><br />
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<li><span style="font-family: Arial,Helvetica,sans-serif;">Check the weather forecast.</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">If hot - take suncream! </span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">If wet - Wet weather kit (waterproof jacket, gloves, overshoes).</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">If changeable. Think about configuring your clothing with shorts plus leg warmers to remove, short sleeved top with arm warmers.</span></li>
</ul>
Anonymoushttp://www.blogger.com/profile/00939215981235016467noreply@blogger.com0