The Power of Adaptive Recovery

WRAP is our new training methodology.

It enables you to get the best out of every workout, never become overtrained, prevent burnout, accelerate the rate at which you see measurable results, get the best out of your determination, achieve your goals and be prepared for every event that you target, and above all, achieve sustainable fitness and feelings of wellbeing.…/adapt-to-perform-or-preventin…

If you would like to understand why WRAP will work for you, contact us for a no obligation chat

Overcoming Barriers to Cycling

I was reading that the biggest barrier to people taking up cycling was fear of injury on our roads. So while the statistics show that the average cyclist would need to ride 1,000,000 miles before injury caused by another road user (by the way the odds of serous injury through collision with a pedestrian is on par with being hit by lightening) there is a fear culture that seems to have somewhat gripped our nation.

The stark reality is that 85,000 are dying prematurely in this country due to our sedentary lifestyles in the form of cancer and cardiovascular problems (obesity has recently overtaken smoking as the main cause of cancer). These conditions have also been linked to a worse outcome from Covid-19, with a shocking fact that in 2018/2019 , 25% of all hospital admissions were due to obesity related illnesses.

Continue reading “Overcoming Barriers to Cycling”

The Inbetweener Cyclist

While cycling solo is the norm for many people, there are joys to be had from cycling with a group or hopefully like-minded friends.

The advantages of riding in a group are both functional in terms of safety and having someone close to hand to help you in the event of you getting a mechanical issue, such as a puncture, and morale support when you are not feeling on top form.

Riding with friends is also good for building rapport in terms of gaining bragging rights by sprinting to the village sign or the social competitiveness of having the best time on a Strava segment or grabbing the “King of the Mountain” title on a local hill.

However, for this to be pleasurable, you need to be able to keep up with the group. There is nothing more demoralising than being dropped off the back of the group, especially when it is not even on a hill!

Continue reading “The Inbetweener Cyclist”

Cycling Snobbery

It’s been a few weeks since I put anything down here on the site, however as perhaps with the warmest days over in the UK, I wanted to take stock of a few points regarding how we perceived ourselves and new cyclists in particular.

If you follow or are part of the cycling fraternity then you’ll be familiar with the “Rules” (loving them or hating them), understand what N+1 means, the advantages of deep rim wheels, the importance of crank length and the pros and cons of tubes versus clinchers. Take a bow, you are a guru and possibly a cycling geek.

On the otherhand, if you are new to cycling, have no idea of what I just said above or really can’t be bothered with the technical stuff, treating your bike as if it was your car (if it squeaks or breaks, then take it to the shop) then you are probably dazed and may be even a little intimidated by the strange language cyclists use. That’s okay, I bet you get as big a thrill out of cycling as the geeks and snobs.

So what is the obsession with all the lingo that the “in crowd” use, and does it really matter ?

Continue reading “Cycling Snobbery”

Introducing Heart Rate Variation (HRV)

The UK Government, and others across the world agree that a population that is active significantly impacts the outcome of health related conditions such as heart disease, type 2 diabetes, respiratory diseases, certain types of cancers, and mental health issues. Building on my post from a few weeks ago, I came across a US study that shows that there is a direct correlation between changes in the time gaps between our heart beats (called heart rate variation) and the leading causes of death.

I have been an advocate of monitoring heart rate variability (HRV) for over 2 years, using this as a means to identify trends in my own health within the context of readiness to train. On days when my HRV reading are high, this indicates that I am well rested, my stress levels are low, the levels of muscle soreness are low and that I am ready to train at a high intensity. The converse is also true, on days when my HRV is decreasing, this can indicate an imbalance in my nervous system, usually caused by lack of sleep or overdoing the training (when doing particular hard blocks of exercise), or perhaps my immune system is taking a hit and I am at the beginning of the the onset of a cold….or worse.

Given the research, the impacts we see of Covid-19, plus my own experiences of monitoring HRV, I am now adding HRV monitoring as default into my coaching services.

When you sign up to any of my online coaching programmes or services, I will set you up (assuming you have a heart rate monitor compatible with the Ithlete App) and work with you during the programme to ensure that understand your baseline HRV and monitor it throughout the entire course. By measuring your HRV every morning, we will know whether you are ready to kick that workout out of the park, or take a more relaxing day if you need greater recovery time…or simply to reflect on what impacts you most in terms of quality of sleep, diet, stress levels, training load, etc.

Preparing to Tour (a road cyclist’s perspective)

A couple of months ago a good friend invited me to his “Speyside Tour”. Now I have ridden multi-day rides before, traversing the lengths of Britain, Spain and France, but never before where I needed to be fully self supported, needing to carry my own kit with me; previously we had organised either a support vehicle (my long suffering wife) or taxis to carry luggage, etc from that morning’s starting point to the evening’s destination.

This meant a rethink. Not just in terms of the logistics of getting from A to B each day, but which bike to take, do I take panniers or frame bags, what do I wear to make the long days in the saddle comfortable and less “lycra clad”, this was after all to be a tour conducted at a leisurely pace and not treated as a sporting activity.

How do I ensure that I only take what I need, do I wash my essential clothes each day or take extra and accept the extra load, and talking of weight, adding an extra 20KG onto what I am used to would mean a total rethink in terms of the gears needed for the hills. With no backup, we would also need to carry a much wider range of tools in addition to the usual roadside multi-tool kit and puncture repair kits.

We would also be riding on lanes and “cycle paths”, which in the UK means hastily laid and unmaintained tarmac or gravel, littered with stones, potholes, weeds, sticks and glass. Let’s face it, the type of surfaces that would strip the rubber off most road tyres, tear holes in your sidewalls and buckle wheels with nonchalance.

Yes, a rethink would be needed.

My first thought would be to take my trusty stainless steel Condor, yeah okay it is a road bike, but steel, that’s what tourers are made of…however the clearances in the front forks limits the tyre width to 25mm, that would not be enough…research and taking a little advice from Ashley at my local bike shop suggested a minimum of 28mm, or preferably 35mm tyres; lower pressure, more resilience, more comfort over gravel lanes and the expected poor road surfaces. The Condor also does not possess braze-on lugs, ruling out all but the most expensive type of pannier rack….meaning I would need to use (buy) frame bags.

In the end, the tyre limitation and the raised eyebrow from Ashley, reminding me that the Condor is a thoroughbred and not a mule wagon, so I ruled out that bike.

No problem, I have a few other bikes in the stud, and having ruled out the Condor, “Shrek” my sick green cyclocross bike was the obvious choice. With disk brakes, generous tyre clearances and a handful of braze-ons, a geometry for speed, and a bottom bracket whose height was designed for off-road as well as road. It was the perfect choice.


However, did I mention designed for racing ?

Although it has 2 x 11 gears, it is designed for racing around Cyclocross circuits, ie close ratios, with the idea that you pick it up and carry it over your shoulder on the especially designed Cyclocross circuits’ steep banks and obstacles.

We needed to rethink the gears.

Thankfully I did not need to change the cranks, just the sprockets at the back, the chain length and add an extender to the dropout to accommodate the huge 34 tooth sprocket that promised to get me up Everest (or in this case The Lecht). Not quite the “triple” setup you see on a lot of tourers, but should be good enough.


Now to decide on whether to take panniers or frame bags (bike packing as it is trendily called). Panniers offer convenience and come in sizes large enough for most people’s kit, although as they sit over the rear wheel meant that the weight was at the back, making the front steering light and twitchy. Bike packing is a relativiely new concept, which uses various especially designed bags that fit into the triangle in the frame and on the top bar as well as being slung under the saddle. Great in terms of weight distribution, but somewhat limited in terms of what can be carried, and as we found out, you need to take several bags which add to the phaffing each morning and evening routine as you pack and unpack your stuff.

The deciding factor for me was that my brother has a pair of new “Ortlieb” panniers, top notch and water-proof, all I needed to do was buy a rack. I would have been tempted to bike pack, but that would have added significantly to the cost, and as I am not a seasoned tourer, they would sit there, gathering dust and taunting me to take them on their next tour.

Panniers it was to be !

Having installed the rack I placed the panniers on the bike, delighted by the positive “click” as they attached themselves securely in place with no drama.

Next step was to get on the bike…..a feat usually accomplished with aplomb, however now requiring a little more thought as the panniers made it more difficult to get your leg over the saddle.

I did not think too much of this, however during the tour, two young ladies, fresh from a tasting at The Glenlivet distillery walked past as I was preparing to mount Shrek. They admired his sick green colour and as I thanked them I innocently quipped I was having trouble getting my leg over. Without hesitation they both asked if they could help.

Now you could ask were they simply helping a slightly “senior“ gent get onto his bike, or having been slightly lubricated by a cask strength single malt or two, were they upto no good. I am not sure if I detected a twinkle or two in their eyes, or it could have simply been the fresh Highland air that created a flush in their cheeks….we will never know.

Anyway, back to touring. Next I needed to think about pedals and shoes. I would be walking more than usual, stopping for coffee and lunch, mulling around scenic Highland glens and sleepy Speyside harbours. Touring bikes usually have pedals that come with clips that hold your touring shoes, and secured with a strap. Clipless pedals are for road bikes and by design the shoes need cleats that sit on the sole, not good for walking about in. Shrek comes with SPD pedals that are designed such that the cleat sits within the sole of the shoe, meaning you can clip in and walk…the best of both worlds. A had an old pair of Shimano shoes with SPDs, and while not ideal, would serve the purpose. I worried about the fact that they were not designed for touring and were anything but waterproof, but combined with SealSkin overshoes and waterproof socks (they have a rubber membrane sown in between two layers of sock material) I was pretty confident, and rightly so; we experienced a cloud burst and hail storm, my feet remained comfortable, dry and cosy.

Next was what to wear. It would not be appropriate to look like a lycra-clad weekend cycling warrior. We needed a touch of class, something that could be worn that did not upset or excite Scotland’s blue rinse brigade that congregate in Highland tearooms, but was practical, allowing a degree of give and comfort for cycling, could be easily washed and dried overnight, and would stand up to a little rain and general wear and tear that accumulates when cycling long distances.

My chosen material for the jerseys would be Merino wool. Strong, warm, breathable and cut for style as well as function. For the cycling shorts, I chose a pair of randonneur shorts from Rapha, a little “urban” and “on trend”, and some people might say too “hipster“, but from my experience a very well designed and constructed pair of shorts, which when combined with padded underwear (from Halfords, the other end of the trend scale), were ideal. For colder mornings I took a pair of long bib tights from Castelli, after all, when it is blinking freezing cold, go for what you know works.

So, how did I fare on my first self-supported tour. I will explain next time….cheers !




Fickle Weather ?

When is weather fickle ? or should the question be, are we really prepared, mentally and physically, for what mother nature has to throw at us, sometimes several shades of “climate” in one ride.

I have previously talked about the need for correct preparation of your bike and use of layers to keep you warm and dry on your rides, especially as we move from Autumn to Winter riding conditions, but this weekend reminded me that we also need to prepare our psyche.

Sunday morning, October 21st, 7:30am, after a quick cup of tea to bring me around, I looked forward to the promise of a few hours on the bike enjoying the beautiful colours that erupt during Autumn, especially here in Cornwall, with the bracken high on the coastal hills shimmering golds and reds in the low sunshine. Glorious.

I had checked the weather reports the previous evening, light to zero wind, temperatures climbing to a balmy 15 degrees, light clouds and sunhine….based on that my mind shifted to which bibs to wear, which gloves and shoes needed, should I put on overshoes, a gilet or long sleeve jacket….making choices of what to wear is part of the pre-ride ritual for me; get it right and you get an immediate reward as you push off, toes and fingers warm, you are a little cool, but you know that this is temporary and you will be up to temperature in a few minutes simply through your own exhertions as you warm up for the first 5 to 10 minutes.

But getting it wrong can be dire. The first few minutes you are painfully cold, and although you warm up, the extremities remain bloody cold, it isn’t a great experience !

So, back to fickle weather. I open the curtains to see, well nothing much other than a wall of sea mist that rolled in overnight like an ice blanket. Don’t get me wrong, there is something surreal when riding in mist (with strong lights and a high viz jacket), one of my fondest memories is riding across the Scottish highlands near Altnaherra with a low mist embracing the moorland and giving the appearance of rivers running uphill, but this was not the weather I had been expecting.

For a brief moment I thought “sod it”, that’s the ride buggered, but remembering that this is after all Autumn, and so we should expect changeable conditions, my evening preparation only needed to be slightly tweaked to include warmer gloves, a cycling cap and a change to full legged bibs, and I was ready.

How did it go? The first few minutes at 4 degrees was a little cool, but as I climbed out of the valley the mists disappearing behind me, sunshine greeted my cheeks, the road became smooth, the crystal clear air filling my lungs. You can hear every breath on still days such as this, the bike hums and the sounds of gulls soaring high above add layers to the emotion.

I stop at St.Ives, no longer swamped with tourist, but a tranquil haven, the bay stretched out ahead of me. In the distance, home, shrouded in mist like a welcoming embrace. A few more hills and then the descent into the harbour.


Days like this are to be cherished.

Fickly weather ? Bring it on, cycling in Autumn brings it own beauty and surprises, joy jumping in our hearts and our souls stirring with the graciousness of mother nature.

Keep riding, fitness and personal wellbeing beckons those who do.

Speed needs Technique

A recurring theme that I hear from clients, friends and other cyclists is an obsession about what speed they should be going and how they can get faster.   

Now don’t get me wrong,if you are wishing to be a competitive cyclist, or ride with a club then sure I get it, you need to train to improve your performance, ie to be faster.

But for mere mortals, i.e. those of us that might like to join our buddies on a mid-week ride or Sunday “ride to the cafe” jaunt, or we ride purely with an intent to improve our fitness and wellbeing, by concentrating on speed without understanding the need for the accompanying bike handling skill is tempting fate.  At some point when you least expect it, without good technique, it is highly likely that your confidence in your abilities will exceed your actual competence to handle the situation, with the usual predictable outcomes of costly damage and/or painful injury.

So what type of bike handling skills do we need to master to get the most enjoyment out of riding, keep the rubber on the road, and strangely enough will increase your overall speed.  The following is a list of common skills required, and is not meant to be exhaustive:

1. Braking: use of the brakes in a progressive manner, knowing when and when not to use your brakes, the differences between the front and back brake and how affect your balance; what do do to prevent and recover from your wheels skidding, at preventing the front wheel “washing away”. 

2. Cornering :  how to safely and optimally approach a corner, using the apex to find the best line through the corner and how to exit the corner such that you are ready for next corners or obstacles. Doing this right will give you significant speed advantages.

3. Descending: how to safely descend hills, staying under control to maintain smooth bike handling

4. Riding in a Group: riding safely with two or more riders, positioning and drafting 

5. Pedals; how to smooth out the pedal stroke thereby avoiding “stamping” and strains, plus correct feet positioning and use of cleats, thereby getting more speed for your efforts

6. Use of Gears: use of the appropriate gears to maintain smooth progression 

7. Use of hand signals : notifying other road users of your intentions and warning other riders of obstacles, rough road surfaces, changing your riding line, slowing down and stopping

8. Riding Slow: maintaining control and balance of the bike when needing to undertake slow speed manoeuvres

9. Riding in Traffic: understanding how to ride safely in traffic, being assertive and controlling your space, maintaining awareness of potential hazards and how to avoid potential issues with other road users (pedestrians,cars, horses, etc).

10. Eating/Drinking while riding: how to ride while taking one or both hands off the bars to take a drink from your water bottles or snacks from your jersey pockets. It’s no good being a speed king if you have to stop every time for a slurp of water 🙂

How do you learn to master these skills ?  

1. Recently the UK Government rebranded the cycling proficiency test (if you can recall them from your thought) into Bikeability training plans that cover the very basics of handling a bike (in a playground) to more complex road awareness training.   However it is basic.

2. If you are looking for something more advanced, the most common route is to join a club and get instruction from the more senior members, but…   

3. If you are not ready or willing to join a club then there are a lot of videos on sites such as YouTube from organisations such as GCN that will give you the basics but that can only help so far.

4. Other means are to sign up to a cycling “bootcamp”…there are plenty in Spain and Mallorca for instance, however from my experience these are primarily targeting the club and competitive rider….if you can’t keep up then you are assigned to a “social group” which maybe highly enjoyable, but is not there to teach you technique.

5. The best therefore is to work with a cycling coach, however there are a couple of options:

1. The first is a fitness coach. This type of coach usually offers online coaching which requires you to sign up a programme; you may or may not actually ever meet the coach as the focus is on structured workouts and post activity advice to ensure your fitness increases without you suffering high levels of fatigue, or preparing you for a particular cycling event.

2. The second type of coach is more of a conventional instructor, i.e. observes your techniques and provide guidance on how to improve your bike skills and eliminate bad habits.  This can be either individually or as a group.  British Cycling bases their coaching model on this type of instruction, going from basic techniques that you would learn in safe, off-road environment (for example a school playground) to specific techniques for road, MTB, track, downhill, etc to the elite programmes aimed to get talent onto Olympic podiums. 

3. A much newer type is the hybrid coach.  This type focuses on fitness, but also offers individual or group rides to help improve technique.  This is the model offered by Cycle For Fitness, ie primarily fitness focused, but also providing advice on our blogs, and options for accompanied rides to help with the techniques that will make you safer and improve basic bike handling skills.    

With any of these options, make sure that the person coaching you is accredited to a national organisation such as British Cycling and has public liability insurance.       

If you’d like to talk these options through with us, please get in contact, or just reply to this post.

Segura ciclista!   


British Cycling L1 Coach

TrainingPeaks L1 Coach

Are we ever too unfit to take up a sport like cycling ?

Well first of all, let’s dispel the myth that to cycle you need to be one of those lycra-clad weekend road warriors.

Just a few years ago I would have fainted or broken into a cold sweat at the thought of getting on a bike and pedalling on the UK’s roads….and allegedly for fun !    But as a “middle of our years” type of person, taking up cycling has been more than just a means to roll back the years, it’s been a life changing experience, reversing the descent into type-2 diabetes and ill health, giving me a new perspective and lease on life.

Even during times when motivation is low, or when it seems a bit cold or wet outside, within a few pedal strokes the sheer joy and sense of freedom reminds me of why I took up cycling as my journey to fitness and wellbeing.

Looking back, when the opportunity for a career change arose, I created Cycle For Fitness, took my certification as a British Cycling coach and working with Dr Tom Kirk created programmes that are designed for people who would otherwise feel intimidated by the thought of cycling. People who would think it is too late in the day to take up a new hobby or they feel they are too unfit to start make a positive change. However, from my own testimony, it is never too late.

If this resonates with you, if you would like to regain the kind fitness you naturally had in your twenties and thirties, if you enjoy the feelings wellbeing, pick up the phone, message me, email me or request a callback on our contacts form.

We are here for you, the first step in any journey is the hardest, take a deep breath, contact me for a free, no obligation chat.

The Journey to a Better You

If you are reading this then I am hopefully making the assumption correctly that you have some degree of interest in improving your fitness, perhaps shed a few pounds in weight,  would like a little more wellbeing in your life…and that you have at least some curiosity towards cycling (or cyclists).

If you have yet to read anything about Cycle For Fitness, we are all about helping people who would like to start or maintain a journey towards a better them.  Why do I say journey ? Because it is based on the premise that where you end up will be different from where you started.  That you are not interested in quick fix diets (possibly tried that before) or interested in trendy or short-lived faddish workout routines. This is about you, your personal goals, your personal ambitions, your determination, your achievements in making sustainable lifestyle changes.

We are talking about those that make you feel more alive, sleep better, recapture the ability to do things you once did when you were younger.  It’s about reducing your risks of heart disease, cancers and other forms of age-related and obesity related illnesses.

Our role is simply to be your facilitator, your coach, your guide along the journey, and our tool is the humble bicycle, fresh air and feelings of freedom.

So where are you on this journey ? I like to think there are a couple of places, there may be more, but here’s few starting points

Stage 1: I hadn’t really thought about it until now.

You possibly read and clicked through one of our sponsored links, or we came up on a Google search, or perhaps someone you know directed you to our Facebook page and website.  You might be thinking “I am not sure what this is all about, and anyhow I thought that using a coach was a bit you know, intense, just for the fit ones, or the ones who can afford a personal trainer”. Or you may be thinking “It all seems expensive and time-consuming, who can afford the time to go cycling, and anyway aren’t the roads a bit, err, busy and dangerous ?

Well these are not uncommon thoughts and preconceptions.  We don’t charge membership fees,  it’s pay as you go, and as a coach, none of that “you must do” type of stuff….this has to be sustainable, so it’s at your pace.    I’ll talk more about why we are different and my passion to help people through cycling further below.

But is it safe ?  If we look at the statistics produced by the Bicycle Helment Research Foundation (see note 1) , it show the risks of cycling relative to other activities.  based on the number of casualties in the UK, for every cyclist fatality, there are 7 swimmers, 29 horse riders,  4.2 tennis players, and where there were 138 cyclists killed on UK roads, this compares with 3,000 other road users, and 157,000 heart desease.   The University of Glasgow report (see note 2) concluded that cycling to work can cut your chances of premature death by 40%.   Now there will always be idiots on the roads, cars and bikes, but by understanding how to ride with confidence and with caution can reduce the risk of injury to yourself and others.   As a qualified British Cycling coach, your safety is my highest priority.

If you need a little more time to understand if cycling could be the answer to your quest for fitness and mental wellbeing, or you see for the first time the possibilities that you might actually enjoy the freedom that only road cycling offers, I recommend reading through a few of our testimonials,  and then perhaps people’s experiences on the health and wellbeing benefits of cycling.   If you do, and want to take the first step on your journey, come back and talk to me at no obligation.

Stage 2: I would like to do something, but there are too many options, I don’t know where to start.

You have reached a point of greater self awareness, you know you can be a better you, but too many options create confusion and possible paralysis in terms of making a commitment to act.

If you are at this stage, you need a no-nonsense, simple plan with as much hand-holding as you can get.

As you’ll read below, I was at this stage, but once I decided that cycling was for me (knee problems prevented me running), I  started slowly, relearning how to ride a bike, first just a few miles, but by building confidence slowly it quickly became enjoyable, the sun on your face, the wind at your back, able to notice the beauty of the land and the sight of wildlife set my soul alight, I would return from rides with a grin from ear to ear.   Sorry, got carried away there 🙂

I have not forgotten those first few steps, those first couple of months where things began to click into place, and so have made sure that our plans emulate this with slow progresssive steps, I want you to feel the same energy and passion.  That why it is called the Grin Factor !

Stage 3: I have tried and failed with other forms of exercise and personal trainers, what’s so new here ?

Okay, so I was approaching 90Kg back in 2011, the doctor had prescribed medication for a pre-diabetic state, my Adrenalin and Cortosene levels were off the scale due to stress, unhealthy lifestyle and generally being overweight. One doctor even was taking me down the pathway towards brain surgery as he thought I had cancer of the pituitary gland. Things had to change !  I bought a bike and ignored the few months of ridicule as the “fat bloke on a bike”, I started slowly, 20 mins, 40 mins, 10 miles, 15 miles…..building slowly and gradually. My weight came down swiftly, my feeling of self-esteem rose, I rode further and faster to the point where I though I could take on a few challenges.  First was London to Paris, then a big one, I entered a 500Km ride around Mallorca in 3 days with Stephen Roche (he’s a ex-pro who won the Tour de France, World Title, that kind of thing). My wife looked at me and decided if this wasn’t going to be a disaster that I needed a coach.

Enter Tom Kirk, a professional team (Morvelo Basso) cycling coach with a PhD in Sports Physiology and Nutrition. Using Tom’s scientific approach my fitness shot up, I lost more weight, and well really enjoyed Mallorca. I was so taken with Tom’s easy to follow and simple programmes that when I decided to do something similar, but for those just at the beginning of their fitness journey, I enlisted Tom’s help and asked him to be our technical adviser.

Getting to the point, Cycle For Fitness is therefore a combination of Tom’s scientific based programmes and my own personal experiences and training as a certified British Cycling coach.   Together we make it personal, with the plans centred on you, irrespective of your starting point, with workouts that are designed such that you can do them at your convenience and pace of improvement. I can’t be everywhere so we use a little technology to make this an online experience, also called eCoaching, however not forgetting how important it is to speak to someone about a problem, how you are progressing and have someone to be there and encourage you, our plans use the good old telephone, yes we speak once a week….or as and when you need to speak to me.

When we speak we can talk through common issues such as safety, equipment, what to wear, how to prepare for longer rides, advice on the type of bike itself, etc. I will also use a little bit of technology to find suitable cycling routes locally to you that avoid busy roads (and steep hills, unless you want to challenge them)

In all, this means you get the benefits of a personal coach that is always available and one that can empathise with exactly what you are going through. I hope that makes more sense now that when we say we are different, if not unique, you can see why.

Stage 4: I already cycle but really want to be a little more confident, go a little faster without collapsing in a heap afterwards

No problem, plans include structured workouts that build fitness based on your current fitness levels, using either rate of perceived effort(RPE) or using your threshold heart rate and heart rate zones.

We include the TrainingPeaks App basic account for you to follow and capture your weekly progress. Each workout is designed to either build stamina, develop strength or lose weight (or combination of these), and by using RPE or heart rate zones we ensure that you neither undertrained nor overtrain, or reach levels of fatigue that might cause you to become unwell through overexertion or injure yourself. This means that you exercise in your sweetspot as much as possible.

If you are nervous on roads, we can arrange an accompanied ride to help you develop your road craft, the cost of this is dependent upon whether we come to you, or you come to us either here in Oxfordshire (OX49) or Cornwall (TR27).

Perhaps you find yourself wanting to do a charity ride or one of the many organised rides that occur each week, then we can set these as specific goals and plan accordingly to accelerate your fitness.

Therefore we concentrate on making sure that every workout is done with a purpose, whether that is to burn fat, to increase your aerobic fitness or reduce weakness that you may have in your cycling technique.

Stage 5: I get it, how much, what do I need, and when do we start !

That’s cool.  So first we need to talk about your current fitness levels, your goals, ambitions, commitments, etc to decide what plan is right for you….unless you already know !

What you need is a roadworthy bike, helmet, basic cycling attire, and determination.  If you have a heart rate monitor then so much the better, though not essential during the early stages.

What else ? The willingness to commit 2 x 1 hour sessions midweek and a few hours at weekends, plus you value your health enough to invest £2 a day towards your journey to fitness for two months for the first programme.

You can place an order using our secure shop, either debit card, Paypal or Apple Pay. We will then set up your account, get you onboarded, then we’ve off !

Stage nah: I’m really not that interested, just browsing

That’s okay, it’s better to decide not to do something than go into it half hearted.  That’s a positive decision. However if you’d like to keep up to date with us, or maybe choose one of other services, such as a cycling break on the Costa Blanca in October this year, then enter your details in the subscribe box, we promise never to give away for share your information – read our privacy policy 🙂


1.  Bicycle Helmet Research Foundation, Relative Risk in Cycling


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