A mini-tour of Japan by bike – Gear and setup

Japan by bike

Cheap bikes for touring 30 days in Japan on bikes we got for free (abandoned at a bike shop that Chris works in), with new 5mm tyres, a few spokes, wheel true, new cables & a good clean the bikes ended up costing us around A$50 each. Anna’s sporting an Australian Gekko City Trail hybrid with v-brakes & 21 speed gears which weighed in at 12.5kg before adding 20kg+ panniers.  Chris has a GT Avalanche 3.0 mountain bike with disc brakes & continually breaking rear spokes.  The bike somehow weighed 17kg plus about 20kg luggage and panniers. There were a …

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Milton Keynes Bowl March Criterium Series #1 – Saturday 4th March

Criterium racing

Hello All, So it’s been a few weeks since I last raced due to work and family commitments, but looking for something new and different, I pre-entered the race a few weeks ago.  However I was in two minds whether or not to race last week as picked up a bit of a cold and was a bit run down and not feeling particularly great. Was still undecided on Friday but legs felt OK when I did a tune up session on the turbo so thought I would make the call on Saturday morning. Woke up on Saturday feeling OK …

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How many running shoes?

The Recreational Running level 2 coaching course (with Athletics Australia) at the weekend discussed some of the reasons why you might own more than one pair of running shoes.  Its good news if you like shopping! If you’re out for a long run it can be a good idea to have more cushioning in your shoe which will result in less elastic utilisation and be less responsive.  However, if you’re doing a quality interval training session, using a shoe with less cushioning can increase elastic utilisation in your foot. When you run your forward motion is made up of 50% …

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3 Training Sessions to Increase your FTP

So you’ve done your FTP test, looked at the average power over 20 minutes and deducted 5% for the anaerobic component, to get a figure for your Functional Threshold Power (FTP), which is the power you should be able to sustain for 60 minutes. Whether you ride TT, road, cyclocross, track, mountain bike etc., here’s a few workouts you can do to improve your FTP: Sweetspot training – i.e. riding at 88-92% of your FTP for prolonged periods of say 20 minutes with a 5 minute recovery period can not only increase your FTP but reduce the strain on your …

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We understand that all women should have the same opportunities as men and we have experience working with individuals and teams in road racing, triathlons – sprint and olympic distances, sportives and running events like the London Marathon. The start of the coaching process is about meeting you and understanding your needs so we ask you to complete an athlete profile form and suggest meeting for a free consultation followed by a short coaching session, ride or run. From here we can begin to work out the best way for you to start ticking off a set of agreed targets …

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