#cyclecoaching

Had 2 days off back to training tomorrow. Got a set to do on zwift which I found tough last time I did a similar set but this one looks harder. www.propello.bike #propellocycling #cyclinglife #cyclist #cyclecoaching #clubcycling #cyclingteam #racetime #roadrace #timetrial #professionalcyclist #procycling https://www.instagram.com/p/CX7DWLYMuX4/?utm_medium=tumblr

Hey everyone! I hope you are well and having a cracking week. We are heading into Barcelona today so there is quite a tricky finish into such a big city. We usually encounter this when we come in to a big city finish where traffic increases, the risk increases and it is usually a matter of getting on the back of the wheel in front of you and trying to avoid the traffic. Barcelona we have found to actually be quite good with bike paths so that should hopefully mitigate some of the risk! The end of a journey always has mixed emotions. You are jubilent that you have completed such a journey, but also, you have to pack up your stuff and head back to the reality of every day life. Travelling the world and seeing it on a bike for me is honestly one of the most amazing experiences you can have. If you aren't travelling the world on a bike, you aren't living! You get to see the world in real time. You see real people, coffee houses, nature, wildlife, lakes, ravines, the quiet of the mountains, the roar of the wind, it honestly makes you feel alive. Whether you are competing or just going for a social, next year should be the year that you get a bike and go somewhere because life is too short not to! If you want some help getting to a level of fitness that makes you feel confident, then we can help! Every journey starts with one of our free consultations. There is no obligation to purchase anything on top but we will help you understand everything about your fitness, nutrition and then be able to formulate a plan to move forward. All you have to do is reply with the words 'WINTER CONSULTATION' and we will contact you with more information. We have two studios - one in Stockport and one in Eccles, making it easier to get to. We look forward to hearing from you! Graham P.S. This is the last few days to sign up to our 50% discount of winter training. We only have a few spaces left due to a last minute surge this week. Make sure you contact us today to see if we have any spaces left as they are starting to go very quickly. This is only available until the 17th September. P.S. If you would like help training for an event or want some coaching we can help you. Our services include: 1. Training from our indoor studios. Fully kitted out gyms to help improve your strength, power and endurance. 2. We can train you at home using Zwift or Trainer Road 3. We can do remote coaching using Training Peaks Coaching Software If you would like some help with your cycling and training, then let us know by replying to this e-mail or visiting our Manchester (graham 07791060451) or Southampton (Andy 07770908030) websites. Facebook   |   YouTube   |   Twitter   |   Instagram   |   Beam.Pro Click to Post

Hey everyone! I hope you are well and had a good weekend. We are now 2 days into our journey and today is the last day before we have a rest day. We make sure that the guys have a day to relax and take it a bit easier today. We add this day off in because training is all about overloading and recovering. We know this because we have the experience, training background and software in place to help us make these informed decisions with everyone's training. We can help you put these training practices into place with a very simple plan. The first step though is to make sure that we understand where you are at right now compared to where you want to be. This process starts with a very simple consultation where you will: 1. Have a cycling fitness test 2. Be taught about nutrition and best practices 3. Understand goals, timelines and best training methods This first consultation is absolutely free with no obligation to purchase anything else afterwards. If we can help you in anyway then we have done our job. All you have to do is reply to this e-mail with the words 'WINTER TRAINING?CONSULTATION' and we will be able to send you more information. We look forward to seeing your reply and having you in to our studio. Have a great day! Graham P.S. We only have a week until our offer of 50% off your winter training in our group sessions is finished. We are already over 50% capacity so make sure you contact us today if you wish to get a space. Just Reply to this e-mail and we can give you more information. P.P.S. If you would like help training for an event or want some coaching we can help you. Our services include: 1. Training from our indoor studios. Fully kitted out gyms to help improve your strength, power and endurance. 2. We can train you at home using Zwift or Trainer Road 3. We can do remote coaching using Training Peaks Coaching Software If you would like some help with your cycling and training, then let us know by replying to this e-mail or visiting our Manchester (graham 07791060451) or Southampton (Andy 07770908030) websites. Facebook   |   YouTube   |   Twitter   |   Instagram   |   Beam.Pro Click to Post

Hey everyone! I hope you are well and having a good week! I have been making plans on what I want to do next year and one of my secret passions is that of videography. I did media for GCSE and A-Level but then after that, it was a hobby that disappeared. However, with the easy access to technology I have been able to take it up again. I love being behind the camera, but getting in front of it is a whole different ball game! Vlogging is something I want to do, but also I get scared and nervous about being on camera! I have lots of ideas about how I want to make a video or say in the video, but then make excuses as to why I should wait. The music in the gym is too loud Other people are around and will see me I'll look silly if I mess up my words The camera is too big and people will be self conscious of me filming It will take ages to edit the video. I have therefore stalled on starting to do a vlog and I talk to lots and lots of people who do the same for fitness by making excuses instead of just taking action. I'll wait until my kids go back to school I'll start in the new year I'll wait until after easter I'll start when you start I'm waiting for better weather These are just a few of the excuses that I hear when people think about starting to train. All that is necessary is to take action and just do it. I am therefore going to do a deal with you, ok?! I am going to start doing my vlog TODAY!!! I am going to do my first bit of filming tonight and start getting content out over the next couple of weeks. It won't be every day, but it will be more than doing nothing! If you have previously stalled on starting your cycling training or know that you just go into a winter cocoon and come out unfit in the Spring and have to build yourself up again, then we are giving you an offer that you can't turn down! This winter we are giving you a 50% discount to join our group training sessions. If you e-mail us with the words 'WINTER TRAINING', we will contact you and let you know more information. With this extra saving, we are leaving you no excuses to start this winter and come out in the Spring, fitter, stronger, faster, leaner and able to tackle those hills you've always struggled against with ease. We are looking for 10 people to join us because we are already just over 50% capacity. This doesn't leave you long to sign up as this offer is only available until September 17th. We look forward to hearing from you and sending you more information. Have a great day, Graham P.S. Don't forget we now have studios at Pear Mill Stockport as well as in Eccles to give everyone easier access to our training. Just reply to this e-mail with 'WINTER TRAINING' to hear more about this amazing 50% discount offer! P.P.S. If you would like help training for an event or want some coaching we can help you. Our services include: 1. Training from our indoor studios. Fully kitted out gyms to help improve your strength, power and endurance. 2. We can train you at home using Zwift or Trainer Road 3. We can do remote coaching using Training Peaks Coaching Software If you would like some help with your cycling and training, then let us know by replying to this e-mail or visiting our Manchester (graham 07791060451) or Southampton (Andy 07770908030) websites. Facebook   |   YouTube   |   Twitter   |   Instagram   |   Beam.Pro Click to Post

Hi there! How are you today? Looking forward to the weekend? This weekend I am having a quick weekend in Ireland. It is the first time that I have seen the Irish family since I got married so I am literally about to head out for a meal in a minute so thought I would get a quick e-mail in before heading out. I am lucky that I don’t have an event on this weekend because I always find travel takes it out of me, whichever direction I go and it doesn’t matter how small the time difference! When you go to an event and you have to travel it is really important to make sure that you plan and prepare for this part of the event because it can be psychologically and physically tiring. Use the below tips to help you when you need to travel to an event or click on the infographic below for more information! Here are my top tips in making sure that travel doesn’t get the best of you when you head abroad for a cycling event: 1. Try and sleep in line with the times that the country you are visiting. Sometimes easier said than done! 2. If the event is abroad, try and arrive a couple days in advance if you can to adjust the body clock and to get used to any changes in temperature/elevation. If it is in the same country, arrive in plenty of time to get prepared and sort all of your equipment out and to register. 3. Research what the weather will be like to help determine your hydration, nutrition and clothing strategies. Stay hydrated at all times. Drink lots of water and eat lots of vegetables! 4. Try and maintain a neck position that doesn’t cause tightness 5. Try and get a massage or use a foam roller to loosen off the muscles in tight areas on arrival 6. If you don’t have a masseuse or foam roller handy, a lacrosse ball, stretching or yoga can be beneficial 7. Bring a Book to read to help you get to sleep if you are suffering from jet lag 8. Make sure you get your bike serviced and looked at before you go. Also check it over again when you get to the event. 9. Having a check list can help to keep you focused and not lose sight of what you are doing/where you are supposed to be 10. If coming from high elevation to sea level, try and leave your arrival as late as possible to make the most of the increased blood cells you will have gained at altitude! Those are my top tips for managing your travel when heading to a cycling event but check out this awesome infographic which shows how to travel like an athlete! Hope that helps over the coming months if you have to head off somewhere for a cycling event. Have a great weekend and enjoy the heat wave!!! Graham   P.S. If you would like help training for a cycling event or want some cycle coaching we can help you. Our services include: 1. Training from our indoor studios. Fully kitted out gyms to help improve your strength, power and endurance. 2. We can train you at home using Zwift or Trainer Road 3. We can do remote coaching using Training Peaks Coaching Software If you would like some help with your cycling and training, then let us know by replying to this e-mail or visiting our Manchester (graham 07791060451) or Southampton (Andy 07770908030) websites.  Facebook   |   YouTube   |   Twitter   |   Instagram   |   Beam.Pro Click to Post

Hey Everyone! I hope you are having a great week and you are excited for the weekend! So today I just want to clear one thing up about Turbo Trainers. I’ve been using SMART turbo trainers (the ones that connect to your pc and use power and resistance to control the turbo) for about 5 or so years now. I am a BIG fan of the Computrainer which is at the VERY TOP of the price list, but that was because no one else was even in the market for them to not charge that price. Since then, the price has dropped more in line with other smart turbos, but their product hasn’t kept up with the technology in turbo trainers unfortunately. However, I still use them in my studios because they produce one hell of a return on investment and I love them! So what should you be doing for purchasing a turbo. 1. Don’t buy anything that isn’t a smart turbo trainer 2. Don’t buy anything that isn’t a smart turbo trainer!!! So straight away I can hear a lot of people saying ‘but they are so much more expensive’. Yes they are, but FOR A REASON! 1. They are more complicated to produce 2. Until this year they didn’t sell as many so they didn’t produce as many (this has now reversed and prices should come down if the economy plays ball) 3. They use power data and controlled resistance 4. You can connect them to your phone, iPad or computer meaning you can train ANYWHERE! 5. They last longer than a ‘DUMB’ Trainer. In this day and age, the technology is SO GOOD that many of the professionals are using turbo trainers as part of their training as well as their warm up and warm down at a race, but can also be hugely valuable when anything outdoors is against you or if time is a barrier. You can pack in so much more on the turbo, which is why when people come to see us at our studios, we get them results faster than you can say PETERSAGAN! So my recommendations for turbos are: 1. Buy electronic drive/magnetic resistance (fluid trainers power curve is harder to get right) 2. Buy Something above £500 (if you are worried about cost, most online stores will offer finance to spread the cost) 3. Something with both bluetooth and ant+ is preferable My Top Turbo Trainers are: 1. Tacx Neo 2. Tacx Flux 3. Wahoo Kickr 4. Elite Drive 5. Computrainer You can purchase Tacx & Elite Products on our online store by clicking here Have a great day! Graham   P.S. If you would like help training for a cycling event or want some cycle coaching we can help you. Our services include: 1. Training from our indoor studios. Fully kitted out gyms to help improve your strength, power and endurance. 2. We can train you at home using Zwift or Trainer Road 3. We can do remote coaching using Training Peaks Coaching Software If you would like some help with your cycling and training, then let us know by replying to this e-mail or visiting our Manchester (graham 07791060451) or Southampton (Andy 07770908030) websites.  Facebook   |   YouTube   |   Twitter   |   Instagram   |   Beam.Pro Click to Post

Hey Everyone! I hope you are well today and had a good weekend. There wasn’t any riding for me this weekend as I was at my friends wedding in Wales. However, Wales isn’t somewhere that I’ve done a lot of cycling, but as you drive through the winding roads, that travel through the valleys, you can’t help but fall in love with the place. I definitely want to get my bike out and take it for a spin in Wales someday soon. Whilst driving down there I encountered some strange driving where cars in front of me would brake in the middle lane with plenty of room in front of them. This then causes panic with drivers behind and everyone else starts jamming on their brakes which could lead to; 1. A crash 2. A domino effect where everyone slows down, causing a traffic jam for no reason. This kind of driving reminds me of cyclists when they are out. If they are under confident or don’t have as much experience the same thing can happen. Many cyclists panic and jam on their brakes instead of either: 1. keep pedalling, just lighter 2. stop pedalling but maintain the wheel of the rider in front 3. stop pedalling and just pop out to the side of the rider in front a little to get more wind resistance slowing them down naturally. The methods above are an easy way to maintain speed when riding behind other cyclists, without slowing down the group or causing an accident. Granted, becoming confident about doing the above does take time, but just remember that as the rider infant of someone, you are in charge of making sure that the person behind you gets a safe ride. You don’t have to practice these techniques at 100mph. You should practice these in a safe, closed road environment to start with and then pick up the speed as you become more confident. So remember, 1. You should throttle your pedalling like you do when you drive. 2. You don’t always need to pump the brakes when you see something up ahead 3. You can decelerate by taking your feet off the throttle and use natural wind resistance to slow yourself down without causing a crash behind you If you have any questions on this, I am more than happy to help or teach you these skills. Have a good day. Graham   P.S. If you would like help training for a cycling event or want some cycle coaching we can help you. Our services include: 1. Training from our indoor studios. Fully kitted out gyms to help improve your strength, power and endurance. 2. We can train you at home using Zwift or Trainer Road 3. We can do remote coaching using Training Peaks Coaching Software If you would like some help with your cycling and training, then let us know by replying to this e-mail or visiting our Manchester (graham 07791060451) or Southampton (Andy 07770908030) websites.  Facebook   |   YouTube   |   Twitter   |   Instagram   |   Beam.Pro Click to Post

Hey there everyone! I hope you are well today and looking forward to the weekend! So we have a little over 4 weeks until we head back out to France to do another Bordeaux to Barcelona, so what am i doing in the last 4 weeks? Training The last 4 weeks is really important part of the training block. If you are training less than 15hrs a week, you really don’t need a long taper. The taper can be 1.5-1 week because we actually need as many miles in the legs as possible to handle the distances and terrain that we will come up against. So over the next 4 weeks you want three weeks where you have your largest build of distance, hours or stress (whatever your using to measure your progress) with a one week taper. Mistakes At this point in your training you should have had a consistent block of training where you have been building each week so the increase in the training over the next 4 weeks shouldn’t be too much of a shock to the system. What you don’t want to do is have done no training and then panic in these last 4 weeks and try and cram in as much as possible. This will just tire the body out and could lead to injury or illness. Nutrition If you are losing weight to be light for the event, then make sure you maintain your CALORIE DEFICIT as this is what drops weight. Make sure you are getting an even portion of macro nutrients (Protein, Carbohydrate, Fat) and don’t drop any of them out of your diet unless you have an allergy as they all contain important nutrients to help your body grow & repair. Make sure you are getting plenty of water on board and that you are cycling the fluid. If you are doing large distances at this point then you need to be taking on lots of water, but on rest days, water might build up and increase your weight so make sure that you keep turning the legs on a rest day or use something like a sauna to sweat it out (thats a pro tip!) Sleep Manage your sleep well as this is when the recovery process has its greatest effect. If you are doing long miles and building up a good amount of distance each day then you should have a good nights sleep. Try to get to bed around 9pm for a full cycle. That about wraps up how you should be training in the last 4 weeks leading up to an event. If you need any more information then please do get in contact. Have a great Weekend. Graham       P.S. If you would like help training for a cycling event or want some cycle coaching we can help you. Our services include: 1. Training from our indoor studios. Fully kitted out gyms to help improve your strength, power and endurance. 2. We can train you at home using Zwift or Trainer Road 3. We can do remote coaching using Training Peaks Coaching Software If you would like some help with your cycling and training, then let us know by replying to this e-mail or visiting our Manchester (graham 07791060451) or Southampton (Andy 07770908030) websites.  Facebook   |   YouTube   |   Twitter   |   Instagram   |   Beam.Pro Click to Post