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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Sharing Information

One of the best ways to learn is to share information and so I’d like to share with you one of my go to blogs.  Having worked at British Cycling and studied many of its coaching courses I came across Andrew, who was one of the most helpful coach educators, especially when it comes to sports science. Andrew Kirkland has been a British Cycling coach educator, sports scientist at the Scottish Institute of Sport and Lecturer in sports coaching at the University of Stirling. Here’s the start of one of his articles.  If you want to read more see the …

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Fitz Podium

Neil

Congratulations to Neil (left) on his podium finish at the 165km Fitz Classic Challenge ride over the weekend.  Neil’s been training with Pedal Performance Coaching for over 18 months now and proves that determination and hard work can pay off. Having moved with work from London to Sydney he’s been riding with Sydney Cycling Club and has many great results to his name including: 8th in the masters road race championships, NSW 3rd in club hill climb championships  

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World Masters Athletics Championships

  At the opening ceremony for the World Masters Athletics Championships this year Jackie Joyner-Kersee was quoted in saying: “Age is no barrier. It’s a limitation you put on your mind” With categories up to 90+ its great to see so many athletes here from all over the world competing.  For a full listing of events and age categories please see the competition schedule.

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Cyclocross for Triathletes and Winter Training

If you’ve had a long season on the road and are ready for something new, why not give cyclocross or CX a go.  When the weather turns and you don’t want to get your racing bike wet or dirty CX is a fantastic alternative.  Cyclocross bikes are very similar to road bikes but with more powerful brakes, easier gears for riding off-road and more clearance between the frame and tyres.  Build your strength, aerobic and anaerobic endurance and give your bike handling skills a boost.  Learning how to perform a running dismount and remount for hurdles in a CX race …

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Saturated Fat & the Balance of Omega 3 & 6

Eatwell Plate

As is often the case when new research comes to light, disproving a ‘diet-heart’ theory that has formed dietary recommendations since 1977, there tends to be confusion in the media. I’m lucky to have a close relationship with an Accredited Sport’s Dietitian that keeps me up to date & in this case share advice to implement the latest findings on saturated fat before the – on average – waiting time of 17 years between research & practice. To summarise in a direct quote from the Updated Evidence in the X-PERT Educator Manuals, November 2014: “Advice to incorporate polyunsaturated fat into the diet …

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