Chain gang, keeping it safe..

The chain gang session on Wednesday has grown very popular and there is a wide range of ability levels on the circuit, forming multiple groups. As a consequence, it’s necessary to start setting some ground rules to ensure that the riding is safe for all who attend. Please remember that this is not an official coached session, but we feel it is important that someone takes responsibility to ensure it operates as effectively as possible. The ride will continue to run until the end of March, from the first week of April, the location will change and start from the shop, alternating between chain gang and time trial each week.

General information

1. Please park carefully and try to keep off the road as much as possible
2. When gathering before the start please stay off the road and please be aware of traffic entering the circuit from Peel Road
3. There are currently 2 groups (a third group may be added in coming weeks), group 1 will start at 7:00pm and group 2 will follow a minute later

Group riding

1. When riding in a group, please keep the 2 lines of riders neatly together, no more than 1m between the 2 lines
2. As you move over off the front, reduce your speed slightly to allow the inside rider past, you should only move over 1m to keep the lines tight together
3. If you are the inside rider coming through, do not accelerate and open a gap, pass the outside rider and when clear, move across and reduce speed
4. Everyone should avoid gaps opening by remaining as close as possible to the rider in front, this avoids the need to accelerate which can split the group

Group etiquette

1. If you are dropped from the group with which you are riding, you should join other riders or groups behind you, please DON’T take the cut through Peel Lane and re-join the group
2. If you are lapped by faster riders / groups, please don’t accelerate and attempt to join them, continue with the group you are riding with at that time
3. If you find yourself in a smaller group with 2-3 riders, you should ride in single file, practice riding on the wheel and taking turns. Please don’t ride 2-3 abreast which makes it difficult for riders and traffic to pass
4. At all times please keep left and stay in single file (if 2-3 rider) or keep the 2 lines close together (1m maximum) to allow traffic and other groups to overtake.

General stuff..

1. Lights are absolutely compulsory
2. Fluorescent stuff is advised
3. The circuit is not closed to traffic and cars / wagons often enter from side roads, be aware and shout to the group if you see any vehicles, they may not see you!!

See you there!!
The Endurance Store

If you’d like to cycle faster, keep going round in circles..

Pedal technique is often overlooked when training for triathlon and cycle events, but mastering the art is an easy way to give your performance a boost. The great thing about developing an effective pedal technique is that you can do it every time you cycle and it doesn’t require an extra training session or any additional time. There is a great deal of confusion regarding optimal cadence and how this impacts upon your pedal ‘mechanics’ so let’s try to explain the basics:

Cadence

Since Lance Armstrong introduced the world to ‘high cadence riding’, a lot of people have chosen this as their preferred method. I regularly hear coaches and athletes advising that a faster cadence, spinning easy gears is the best way to cycle. The first thing to identify is the difference between ‘road racing’ and ‘time trial’ cycling. When riding in a bunch race, higher cadence is more beneficial and allows a change of pace / acceleration with greater ease, hence road racing cyclists promote higher cadence. When riding a time trial as per age group triathlon, the focus is to maintain once steady pace and intensity throughout, which is very different to bunch racing.

Higher cadences result in higher heart rate, oxygen consumption and fuel use, all of which have a negative impact upon performance. From a bio-mechanical perspective,  pedaling at faster cadences can also result in a less effective pedal technique, to read more about this GO HERE. If your main discipline is triathlon or time trial and you are pedaling ‘super quick’, then you may wish to change your view regarding cadence selection. My personal opinion on this topic is that too many people select easy gears and high cadence, often coupled with compact or triple chain sets and this results in a lack of ‘leg strength’. These people are unable to ride even moderate hills without changing into very easy gears and on flat sections are unable to use the ‘big chain ring’, resulting in slow speeds during short course events.

Contact

If you have a Watt Bike, Computrainer or similar training tool, you will know that there is an option to analyse your pedal stroke and check whether you pedal in smooth circles or whether you are stomping on the pedals! The ‘figure of 8′ graph changes to a circular shape as your pedal action become more efficient. The ‘dead spot’ curing the pedal stroke occurs between 11 and 1 o’clock as the foot moves over the top of the stroke. The reason for this dead spot is that hip flexors are at their shortest and therefore weakest length, this is exaggerated when riding in the aero position. As the foot passes over the top of the stroke the alternate leg is passing under the bottom of the stroke from 5 to 7 o’clock, this is an equally weak position. The strongest point of the pedal stroke is the 2 to 4 o’clock position, pushing down on the pedals, this also assists the opposite leg moving upwards from 8 to 10 o’clock.

Developing a circular pedal action is important for 2 main reasons:

1. It reduces fatigue over time by distributing the workload across all muscle groups. In simple terms, the muscles can become fatigued within specific ranges of movement, if most of your power is produced during the 2-4 o’clock position, you rapidly become tired within the 2-4 o’clock position. By contrast, the muscles which work from 4, all the way back round to the 2 o’clock position (the remaining 300 degrees of pedal stroke) may still be relatively fresh.

2. It maintains bike momentum, in particular on bad road surfaces and going up hills. If you only produce power during the 2-4 o’clock position and tend to push, push, push on the pedals rather than turning circles, your bike will continually surge and slow, surge and slow.. If you are riding on bad roads with poor rolling resistance, in particular when going uphill, your bike stops rolling if you are not providing propulsion. Pedaling in circles ensures continuous propulsion and continuous forwards movement, this is far more effective and significantly faster.

What to do from now..

Initially you need to start pedaling in circles, at least start thinking about it on all rides! You should fee ‘constant contact’ with the pedals when riding i.e. you should always feel as though you are pushing against the pedals and feeling ‘pressure’. If you choose a very easy gear you will often feel a ‘slip’ or ‘clunk’ at the top of the stroke, for that reason, a bigger gear and slower cadence is a great place to start. Remember that it’s harder in the aero position so practice on your aero bars in the time trial position.

Have fun and pedal smooth
Marc Laithwaite
The Endurance Store

January 28th & 29th, Triathlon Training Weekend in Lake District..

The Base Camp training weekends started 8 year ago as a crazy training weekend for a few friends and developed into regular Endurance Coach calendar fillers. The 2 day training camp takes place in the heart of the Lake District, on the shores of Windermere. Our forest dorm/cabin accommodation is pretty basic but an amazing location!

Friday evening includes a head torch run at 7:00pm for the super keen, before the real fun starts Saturday morning with a long cycle ride through the Cumbrian countryside. Saturday afternoon includes a theory session and then swim practical to include video analysis. Following all that, there is a group meal Saturday evening in the local pub (paid on the night), followed by the Base Camp quiz!

Sunday is a relatively early startand a 1.5-2 hour steady run on trails. After lunch you have the opportunity to sit down with a coach and go through all your video clips from the previous day swimming..

The whole weekend costs £95 excluding the meal on Saturday evening and all abilities are welcome but you shouold be capable of cycling for 3-4 hours and runing 1.5 hours (speed not important).

This is a great opportunity to kick start your year and get some great advice!!

GO HERE to read more and to join us in January..

Regards
The Endurance Coach

Winter Time Trial Series, Race 3.. The Results and Report..

Weather was fine today for the 3rd of the winter time trial series and there was a great turnout, with 18 riders and quite a few spectators / late arrivals! The course was a lap of the Parbold Duathlon circuit, followed by an additional shorter Wrightington loop, total distance just shy of 9 miles. From the start the course climbs and the wind today was against, making it a tough few miles followed by a tricky and speedy descent of Hunter’s Hill. Thankfully Parbold Hill had wind behind which helped a great deal. There was a wide range of standards which was great and everyone had a tough training ride! The final event takes place on Sunday Feb 12th.. all are welcome.

Results:

24:00 Marc Laithwaite
24:13 Richard Gray
25:12 Peter Gaskell
25:34 Richard Bardon
25:56 Steve Hilton
26:07 David Morgan
26:15 Pete Murray
26:32 Paul Targett
26:39 Sean Spillane
26:44 Graham Johnston
27:44 Roger Lowe
28:18 Chris Wilson
32:32 Martin Pollitt
33:08 Mike Smith
33:14 Mark Fenn
33:41 Lorraine Thompson
34:54 Amanda Wilsden
38:17 Joanne Heron

See you at the next session!!