Hard at work

Whatever your reason for wanting to improve your riding strength and fitness, short of having a personal trainer to chase on rides of ideal gradient and distance it is hard to argue with the benefits of well managed indoor training.  Note the emphasis on ‘well managed’.  Spinning your legs around on an exercise bike or turbo trainer with no real mission or consistency will likely yield minimal results and be terrifically boring.  Alternatively, a traditional spinning class can be a fantastic cardio workout and great fun, but it won’t give you the targeted power gains you might want to be improving on, for example maintaining speed over short climbs or sustaining power up longer ones.  The fitness industry is starting to take notice and last week we spent some time with Huw Spacey at the new Lear Fitness gym in Harrogate to learn a bit more about how training indoors with power can get us through the dull winter months and out the other side as stronger cyclists.

Huw has devised a training programme that utilizes the fleet of Stages indoor training bikes at Lear Fitness to deliver structured indoor cycling classes– an evolution on the standard gym bike you might be familiar with in that they also offer specific power measurement.  We went along to a couple of their classes, first of all to have our Functional Threshold of Power (FTP) measured and then to take part in one of Huw’s structured interval sessions.  Neither were easy, making me nostalgic for my school days when a lack of sporting prowess rendered me (and my total lack of effort) invisible to gym teachers.  But they were a lot more fun than expected and we wouldn’t hesitate to recommend them to anyone that is serious about wanting to improve their fitness off the bike and make targeted gains on it.

FTP test – tough but rewarding

Afterwards we sat down with Huw to learn some more about power training and classes that he is offering:

What is the difference between the training classes you offer and a conventional spinning lesson?

The classes that I am running use Stages Indoor cycles equipped with power meters.

The fact that the instruction is based on training zones means that it is specific to that individual, regardless of ability or experience on a bike. The use of power meters by cyclists on the road is just one use, we are using them to coach non-cyclists too and target specific areas of their physiology using specific workouts that are proven to work. This is quite different to a ‘spin’ class where everything is done on feel.

I like to start with a client by doing a Function Threshold of Power test with them in order to determine their current level, spot areas that we can be working on and most importantly, set their training zones to work on during my sessions. I can usually spot troublesome areas with their technique, often attributed to feet, hips or core strength and because I work closely with Lear Fitness’ Physiotherapist and Pilates instructor Elise Mailloux we can address those areas swiftly for the client, thereby helping them further with their physiology and cycling technique.

Giving each client their own specific training zones means that I can have the least experienced cyclist and Bradley Wiggins in the same class, and they will both get the same quality of workout at the same intensity. That leads to a good atmosphere in the classes as everyone is doing the same thing at their own specific output.

And why is power so important rather than using a heart rate monitor for training?

This is a really big question, and one that is asked regularly now that power meters are being used by so many people, but something that requires breaking down into several components. Bear with me here…

The main benefit of a power meter is that you can measure your efforts and gauge them without question.  A power meter is measuring the users output from the bike. If you are performing interval training and want to be sure that you’re hitting the correct zones, then a power meter is the way to go.  Having already performed a ‘test’ with me, we can figure out your limits and training zones which allows you to pace yourself efficiently during efforts.

A heart rate monitor is measuring your body’s input to the bike. There will be a lag response time between your output and your HR rising to its target zone.  A power meter is particularly useful during shorter intervals (under a couple minutes) when your HR spends much of the interval rising to the zone you’re targeting.  You’ll very likely be going too hard at first when trying to get your HR up, and then the rest of the interval you’ll be so tired out you’ll actually be pushing very little power (but your HR will remain high).   When you use a power meter, you’ll notice that when you push a specific wattage it will feel easy at first, but as the interval progresses it will begin to feel harder, yet the power will remain constant and HR will rise.  As your form progresses, you’ll notice that you’ll be able to push a higher wattage at a certain heart rate.  This is when you know your training is working.

Heart rate monitors are good intensity-measuring devices also. But heart rate by itself actually doesn’t tell you much. It’s like the rev counter on a car—it tells you how hard the engine is working but nothing more. Data such as heart rate isn’t meaningful until it is compared with some measure of output. Output is critical to success, input isn’t. After all, they don’t give awards at races to those who worked the hardest or had the highest heart rates (input), but rather to those who had the fastest time which results from high power (output).

Then we have heart rate drift – another topic in itself. Your heart rate can be incredibly variable and be affected by several factors including temperature, illness and fatigue but power doesn’t lie.

All that said, a power meter is only effective if you are using it in conjunction with a prescribed training plan or session from a coach, or instructor who knows what he’s doing with power.  That’s my job, I design the workouts to get the best from you, using a bit of periodisation and specificity.

A lot of people get pleasure from a normal spinning class comes from the motivation of working in time to the music – what do you do to push people through the toughest efforts?

I do use upbeat music in my classes but my main motivation is vocal and encouraging the clients to target a wattage specific to the effort that we are doing at that time. For longer efforts, say 2 minutes or more, I try to describe a setting; perhaps a hill they know with other riders, or racers on encouraging them to keep with the wheel in front of them playing on the imagery that we have all seen on the television during the Tour De France. I am hoping to utilize the projectors in the room soon and have some alpine climbs or stages from big well known bike races on the wall. I know that type of imagery would help motivate me and so I am sure it would help others also.

So do you feel that having numbers to focus on adds an extra layer of motivation as well as purpose?

Having a number to chase, or hang on to definitely helps to motivate you, that feeling of seeing your wattage slide during an effort drives you on push it back up again. Without that interface you don’t really know you are slowing down until it’s too late.

How do you make sure that classes appeal to both the committed rider as well as someone who might want to attend one of your classes for purely fitness reasons?

I have many clients that are not serious or experienced cyclists and come to the classes for the fitness benefit. The style and efficiency of the sessions lend themselves to everyone wanting to better themselves. Many of the classes I run are great fat burning sessions, as well improving lactate threshold which to an experienced cyclist is the Grail, but it applies to everybody. The more efficiently your body can deal with lactate build up, the better your fitness becomes and the longer you can go, on or off the bike. It is all about improving the cardio-vascular system and the efficiency of delivering oxygen to the muscles. I have some clients that do different sports like squash and use the classes to improve their top end without the high impact that other ‘cross training’ activities might bring.

For anyone that can’t make it to one of your classes, what one piece of advice would you give them to keep their fitness up over the winter?

Interval training, Interval training, Interval training, and some long rides. Eat well, stave off illness by eating the right foods to keep your immune response high and recover well in between workouts. That and do something that makes you happy at least once a week.

To learn more about Huw’s indoor power classes, contact the Lear Fitness gym in Harrogate on 01423 709 844 or email harrogate@learfitness.pro

The end…

There comes a time in most cyclists lives when we realise we just don’t need any more “stuff”.  Obviously we’re not talking bikes or bike clothing here – there’s always a place in our lives (if not our homes) for that.   Or holidays for that matter.

But think about the  other stuff; the stuff that is bought or given with good grace, only to be disposed of a few years later. If we’re being honest, we often don’t really want it.  And then something comes along that’s just a little bit exciting, something that takes your proudest moment(s) on a bike and turns it in to something beautiful that will last a lifetime.

We sat down with Paul Sonley, founder of Loopie to learn more.

Who is Loopie?

I’m Paul Sonley. A graphic designer, a cyclist and award winning beard grower*.
*Cappuccino Cycling Club Christmas party 2014, Best in Show Beard.

What was the inspiration behind Loopie?

Loopie began from my fascination with the mountains of GPS data generated on a ride. I was drawn to the sheer volume of information explaining every detail; from your route shape, location, speed, elevation and effort. All great stats, but you wouldn’t hang it on your wall and say “There. I did that!”

Loopie takes these numbers and creates a more visual, memorable and inspirational reminder of your epic sportive or classic climb. Each Loopie starts with a riders actual GPS data. The final print is a factual but artistic interpretation of that ride, and (hopefully) one you would want to hang on your wall.

Which other cycling artists do you admire?

As a graphic designer I’m more of a type geek but I’m always drawn to images that express movement and speed. Since my college years I’ve always been a fan of Otl Aicher, the German graphic designer who created the identity for the 1972 Munich Olympics. He created a beautiful, visual interpretation, of the Olympic sports that really capture their energy and excitement. Over 40 years later, they still look fresh and exciting.

What is your dream North Yorkshire route?

Firstly one where it doesn’t rain and there must always be a good coffee stop. Last year’s Grand Depart sportive was probably my best day out cycling in Yorkshire so far. Stunning weather and just the right mix of sweeping Yorkshire Dales roads that my deep rim wheels love, and out of the saddle climbing. Hoping for more of the same this year when I ride the Etape du Yorkshire in July.

Away from God’s Own County, where else would you most like to ride and record with a Loopie?

Loopies look best when you point your bike uphill and the Stelvio pass in the Italian Alps looks like it would make an amazing one. Plenty of up and plenty of switch backs. If anyone has ridden the Stelvio or is planning a trip I’ll offer 20% discount for the first bespoke Loopie order placed.

Is there an easy way to ask a loved one for a Loopie?

“Look darling, if you don’t buy me a Loopie then I’m definitely going to have to buy another bike!”

To find out more, go to www.loopieroute.com

A rapidly emerging classic in these parts, the Nidderdale Sportive is a great opener to the season.  We sat down with its founder Mark Livesey to learn a little more.

Why did you create the Nidderdale Sportive?

The same reason the Tour De France came to Yorkshire. I am privileged to have the best riding on my doorstep and I thought it would be nice to show other riders what all the fuss is about. The Nidderdale Sportive was and still is one of my training rides (a big one). I give riders a choice to do a smaller loop (65m) which is situated in Kettlewell, another quintessential Yorkshire village and where the Tour De France cycled through.

The Nidderdale Sportive is pretty early in the season, is there a reason for this?

There are lots of sportives out there so I needed to deconflict with the other events. It was just basic etiquette really, it’s a shame other event organisers don’t do the same!

Why did you choose Nidderdale specifically?

It’s where I live and it’s the best kept secret for cycling. The ride takes you directly through the beautiful Nidderdale valley and up the very tough Lofthouse climb; the first of three massive climbs.

When not in Nidderdale, where’s your favourite place in North Yorkshire to ride?

Tough one that! I have a cyclo cross bike so I often find myself up on the moors in the middle of nowhere. I sometimes ride from my home to Kendal via the Pennine Way (off road) or via Hawes which isn’t flat. I love the sense of isolation you still get in North Yorkshire. I enjoy riding over to Malham, Settle and Dent, that sort of area; it’s tough hard riding but the scenery is the best reward. You know you’ve done a good ride when you venture to those places. Lets face it, the whole of North Yorkshire is great for cycling.

When not in North Yorkshire, where’s your favourite place to ride?

This may suprie you, but Cyprus is an amazing place to ride, great roads with massive alpine type climbs (3000m). The best thing about riding in the mountains of Cyprus is the lack of cars and believe it or not the road surface is excellent. I’m off at the end of the week for 12 days of training, can’y wait!

With so many other sportives in North Yorkshire, what sets your event apart?

Easy! It’s not about the money for me, it’s about showing off North Yorkshire and what it has to offer. I get excited when I see riders from all around the country descending on the little village of Summerbridge just to ride a bike. I like to offer a really friendly experience for all the riders of all abilities. I look after them really well, great refreshments, FREE photos of their day in the hills and FREE pie and peas after a long day in the saddle with all the other stuff you’d expect from a good sportive. This year I have also commissioned a film crew to take footage from drones. All this for just £25.00 entry fee. I started this event 4 years ago and 42 riders turned up, this year I am expecting 600 to 800 riders. The reason for that is its a great route, well organised at a great price.

What advice would you give to riders tackling the route?

Get a 28 on the back or ride a compact and you’re allowed to push, but remember it will be on film! I would also suggest that riders keep their powder dry, it’s 85 miles, not the longest sportive out there but I would argue that the Nidderdale Sportive mile for mile is probably one of the hardest routes in UK.

Is there still time left to enter and if so how?

Yes there still spaces available you can enter via www.functionalfitnessevents.co.uk. You can also read a lot more about the route including individual climb statistics and I have also posted a few videos to show off North Yorkshire at its very best.

A short while ago we were introduced to a company whose name alone meant we had to find out more. Drink Tea Ride Bikes is a young company based in North Yorkshire who have taken their passion for cycling and drinking tea, and made it in to a full time business producing unique casual clothing for cyclists and a range of tea’s to suit everyone’s tastes. Perhaps an odd combination at first glance but when you really think about it, it could be a stroke of genius.

We caught up with the guys to find out more about their business, how they got started and where they are going.

(Q) SO HOW DID DTRB START OUT?

About a year ago Sam came up with a little sketch, the one that features on our Tea Drop T shirt. A post on Facebook featuring the sketch attracted a lot of interest and from there the concept was born. Initially it was more of a blog but it soon became apparent that the T shirt was very popular.

Robin then came on board at the tail end of 2012 and we started to scale things up quickly form there.

(Q) DID YOU ALWAYS PLAN IT TO BE A BUSINESS OR JUST A HOBBY/SIDE PROJECT?

It started very much as a hobby project but without the time to keep on top of it the decision came to either retire the concept or leap into it 100%. We’re very happy we decided to take the second option.

(Q) HOW SOON DID YOU REALISE THIS COULD BE A FULL TIME THING FOR YOU GUYS?

Good question! I think we believed it could be a full time thing for quite a while but to actually make that leap is a very big commitment. We pushed it as far as we could both working part time but the response has been so good there is no choice other than to get stuck in full time. This is happening more as a transition rather than definitive start point, with more and more hours being put in as the weeks go by.

(Q) WHAT MAJOR ISSUES DID YOU HAVE TURNING IT IN TO A BUSINESS, IF ANY?

Time has always been the biggest issue. We are both committed to creating a brand we truly believe in and can stand behind so we try to give every tiny detail of the business 110% attention. This takes a lot more time than either of us had, especially in the beginning but we’re getting on top now. What the future may hold excites us and keeps us motivated to keep things moving.

(Q) WHATS THE MOST POPULAR SIDE TO THE BUSINESS? TEA OR T-SHIRTS?

We are very happy to say it’s not far off 50/50, just as we hoped it would be. We have quite a flexible, open minded approach to the business so are happy to move with what we feel is right or what we enjoy most so this may well evolve in the future. We constantly listen to our customers so will let them help steer us in the right direction.

(Q) SO HOW DOES BEING BASED IN YORKSHIRE AFFECT THE BUSINESS? (IE; LOCAL SOURCING, GREAT CYCLING NETWORK ETC)

The cycling scene in Yorkshire has been very strong for a long time now, going back way beyond the recent upturn in the sport in the UK. Tea has solid roots in Yorkshire as well so the combination seems to have struck a chord, not just here but throughout the UK and beyond. We’ve been truly surprised by how far the word is spreading and have take orders from Russia, Australia, USA and Dubai to name but a few.

We take pride in designing, testing and developing locally. Our printing is also all sourced locally as is much of our product.

(Q) ROADIES OR MTB’ERS?

If you enjoy riding a bike then DTRB is for you. Sam lives for his time off-road and Robin is a true roadie, but we regularly mix it up. That’s a great thing for us as we have a deep understanding of the deferent scenes but extend that far beyond our own riding. We’re passionate about bikes and cycling in general. As long as you’re having fun, that’s all that matters!

(Q) THE DALES OR THE MOORS? OR BOTH?

Definitely both. North Yorkshire is just such a great place to ride bikes we’re really spoilt for choice.

(Q) ARE YOU PLANNING ANYTHING FOR THE TDF COMING (OR WOULD YOU RATHER NOT SAY!)?

Yes and no! Yes we are planning but no we’d rather not spill the beans just yet.  Follow us on Facebook or keep an eye on our blog and all will be revealed…

You never know, we might be passing bottles of perfectly brewed Bike Shop Brew from our support vehicle!

(Q) ANY PLANS FOR FURTHER PRODUCTS?

Most definitely, in fact our current product offering is only just the beginning. We’ve got so many ideas and designs on the go it’s a very exciting time for us. The key for us though is to take it step by step to ensure we can instil our brand values and quality into everything we do. Therefore you can expect to see a continuous, steady influx of new products which we hope will keep DTRB fresh and interesting year round and keep our customers coming back.

(Q) SO WHAT’S NEXT, WHERE DO YOU SEE THE BUSINESS IN 5 YEARS?

We’re still so young as a company that that is a very big question. We’ve certainly got goals and aspirations but for now let just say we would like to continue to grow, to enjoy what we’re doing and to share our ethos which is to simply get out there and enjoy riding your bike, and then have a cuppa. After all, life doesn’t get much better than that does it?

Be sure to take a look at the website www.drinktearidebikes.co.uk and we will be reviewing their products pretty soon too so come back for that one.

With 2013 seeing the inaugural Dales Rider Sportive being held predominantly in North Yorkshire, we thought it was time we caught up to speak with the organisers about the event, what plans there are for it and why you should be tempted to get involved. Take a look below to see what they had to say about it;

(Q) So why have you decided to launch a new event?

Cycling as a sport is increasingly growing in popularity. Obviously 2012 was a huge year for the sport with The London 2012 Olympics and Team GB achieving great success, so to introduce an annual event like The Dales Rider to the Yorkshire area is something Yorkshire Cancer Research is extremely proud of. The 2014 Tour De France will also be hosted by Yorkshire so what better way to gear up for that than by taking part in The Dales Rider.

(Q) And who had the job of planning the route?

Our route was masterminded by Andrew Collier who is a fundraiser of ours. Andrew is a surgeon from Wetherby and will also be riding on the day. The main ‘Gear Grinder’ route was planned to include scenic views of Yorkshire at its finest, passing through 65 miles of villages, moorlands and some of the county’s most breath taking views. This year the longest route is a circular meaning we have managed to avoid the point to point system for those pushing themselves the hardest, allowing riders to return to the same point they set off from. The ‘Gear Grinder’ route is certainly a challenge but by no means unachievable. For those looking for their first cycling challenge, perhaps our ‘Challenger’ route will be more suited, which covers a 26 mile distance while also showcasing some fantastic scenery.

(Q) Why have you decided to target cycling enthusiasts with this event rather than families?

The Dales Rider is a challenging bike ride which we feel is attractive to cycling enthusiasts. Friends and family will sponsor riders to complete the challenge and this will ultimately mean we are able to fund more vital research projects throughout the region.

(Q) What sort of support have you had up to now?

We are very lucky to have Ilkley bike store JD Cycles and Outdoor involved in the event as Official Partner. This means we can make sure as much of the money raised as possible can go directly towards funding research. JD Cycles have very kindly agreed to help us with such things as a support vehicle, water for the water stations and will help sign the route prior to the race. We also really appreciate those who have signed up to marshal on the day. We have attracted interest in the ride from professional cyclist Scott Thwaites, from Burley in Wharfedale, who has very kindly agreed to support the event and be associated with it. We are also grateful to the support of websites such as North Yorkshire Cycling and local media such as the Stray FM news team who continue to support us in the promotion of the event.

(Q) What can we expect on the day?

As ever at a Yorkshire Cancer Research event, all our riders can expect a warm send off from our fabulous volunteers, staff and supporters. We will have designated water stations throughout the route where riders will also be able to collect energy boosters in the form of light snacks. Lunch will be provided to all riders at designated positions along the way and should riders need a toilet break, these will be positioned at all water stations, along with first aid points along the route. Our wonderful volunteers will marshall the entire ride and are a great resource for any questions you may have. Clear signage will guide you alongside a support vehicle from our sponsors JD Cycles who will follow riders with vital repair equipment should there be a problem with your bike. Yorkshire Cancer Research goody bags will be available for riders to collect at the end of the ride.

(Q) And can we expect a large amount of riders?

We are very pleased with the uptake of registrations for The Dales Rider. We are keen to reiterate that the event is not a race, but a challenge, and riders will be set off in a staggered start formation which will allow us to control the amount of cyclists on the roads. This year is the first year for our new route and we would like the event to grow year on year.

(Q) What difference can entrants make to your charity?

Yorkshire Cancer Research funds world-class research, treatment and diagnosis projects throughout Yorkshire. The money raised by participants will make a huge difference in our aim to help the people of Yorkshire avoid, survive and cope with cancer. By funding research in Yorkshire, we ensure that people with cancer who live in the region have access to ground-breaking treatments and clinical trials, while also contributing to the global fight against the disease.

(Q) Do you have any fundraising tips for riders?

We have a team in our office who would be delighted to offer support for fundraising ideas. We would encourage riders to ask friends and family for sponsorship support for the ride itself but perhaps you may like to hold an event such as a charity BBQ to further boost your fundraising.

(Q) and finally…..How can people get involved?

If you would like to participate in the event itself, you can enter through our website at http://yorkshirecancerresearch.org.uk/events/the-dales-rider/#.UeanTdK-1Bk. We are also looking for a number of volunteers to help us out on the day itself. Volunteering at one of our events is a really rewarding experience and volunteers are vital to making our event run smoothly. If you would like to register as a volunteer, please contact the Events Team by emailing events@ycr.org.uk. Alternatively, if you feel you could help us with promotion of the event by putting posters up and spreading the word please get in touch using the same email address.

North Yorkshire Cycling will be riding this event on the day (long route of course) and would love to see as many of you joining in as possible – either as riders or volunteers. So come on get involved and lets make another great Yorkshire sportive.