Q&A With Lizzie Deignan: Preparing For The World Road Race Cycling Championships

Q&A With Lizzie Deignan: Preparing For The World Road Race Cycling Championships

The World Road Race cycling Championships is the end of season event that we’ve all been waiting for. Staged in the Middle East, the event promises plenty of action, with time trials and road races taking place in the heat of the desert. We took the opportunity to speak to defending champion Lizzie Deignan (nee Armitstead) to discover how she’s prepared for the unique challenges of the Doha course and whether she’s planning to defend her title.

Lizzie Deignan Road Race Win

How have your preparations for the World Road Race Championships been going?

Preparations have been going very well. My main focus for Qatar is the Team Time Trial. We came very close to winning in Richmond and we would like to go one better in Doha. We have won the last three events together and everybody is motivated and in good shape.

What do you think will be your biggest challenges during this year’s race and how have you been preparing for them?

The main issue will be the heat. I would be lying if i said it wasn’t a huge concern of mine. I am not very good in high temperatures, I think Doha will be the most extreme in terms of temperature that I ever have or will race in. We have hydration and cooling strategies in place for race day, we have also been spending time in saunas post training to try and acclimatize to the heat.

After the Olympics earlier this summer, is there anything you’ve done differently in the run up to the World Championships?

The Olympics was my main focus of the season, it was a very challenging course in terms of climbing so I spent much of the year working on my climbing and trying to be as lean as possible. Since the games I have relaxed my diet a little as an extra kilo or so will not have any real impact on a flat Doha course.

Lizzie Deignan Hill Climb

You’ve had a variety of key races this year, including the Tour of Flanders, the Olympics and now the World Championships. How do you train to ensure you’re on top form at different points throughout the year?

You need to allow your body to rest at key periods. My run into the Olympics was incredibly focused and intense, it’s not a sustainable regime. I think you can choose a maximum of 3 peaks in a season, despite being reigning world champion I never planned on peaking to defend the title, the middle of October comes at the end of a long season, of course I will race to win but peaking there may be a little too much to ask both physically and mentally.

It’s been said that strength training and flexibility are important aspects of endurance cycling. How much do you incorporate these into your training?

I phase plan my training at the start of every season. I do a lot of my strength training on the bike and I continue this throughout the season, I only take it out within a few weeks of a big goal. I find the strength element of fitness is something I personally lose the quickest. Flexibility is hugely important for preventing injuries, I stretch most days alongside my core stability routine.

What are your go to off-bike exercises?

It probably surprises people to know that I use the internet for a lot of my core stability inspiration. There are so many great ways of finding different work outs now. I like to keep changing my routine to stay motivated.

Lizzie Deignan Training on Wattbike

 

Can you detail your favourite endurance-building Wattbike session?

Favourite is probably the wrong way of describing it! My most productive endurance building session would be my threshold session. I do a 30 minute warm up, followed by  9/12/15 minute efforts. I have at least ten minutes recovery in between the efforts. During the efforts I work at my threshold power with a 30 second spike every 2 minutes. The hardest part is working at the threshold straight away after the spike.

What do you usually do in the hours before you hit the start line to ensure you’re mentally focused and ready for the race?

I would lose so much energy if I got nervous before every race I do. I get nervous and excited before my target races. I try to think logically rather than emotionally and think about my strategy. I have the same simple routine breakfast, I pack my bags, I get on the bus to the race and I try to enjoy the atmosphere.

What tips and advice would you share with someone looking to take part in their first road race?

Remember that everyone has to start somewhere, I was a nervous first time racer too once. Give yourself plenty of time to find the start and familiarise yourself with the course etc. beforehand if you have the time. Try to control as many aspects of the day as you can and the ones that you can’t try not to worry about. Think about resting the days beforehand and eating and drinking well so that you have enough fuel. Set yourself realistic goals and be proud of yourself when you achieve them, don’t take it all too seriously, it’s only a bike race!


Winter Training

Signed Up For A Spring Sportive? Here’s 4 Steps To Planning Your Winter Training

They say that the early bird catches the worm. If you’re an early bird and have already signed up for a sportive or cycling challenge in 2017, you may be wondering how to structure your training over winter, to ensure you’re in the best possible shape when the event rolls around.

Lucky for you, we’ve developed a simple guide to help you start your winter training with focus and dedication.

Step 1: Identify your challenges

The very first thing you need to do when planning your training is to identify your biggest challenges. Try to be as specific as possible when pinpointing these. Take time to have a detailed look at the route profile for your chosen event – are there any major climbs which could have you stumped? Do you want to smash the timed section? Do you need to build endurance to combat the dreaded final-day fatigue?

Get clear on the specific improvements that you need to make in order to tackle your challenge head on. If you want to conquer the climb, you may need to enhance your power to weight ratio. If you want to smash the timed section, then you’ll need to increase your speed.

Step 2: Assess your current performance

Toyoki Takeda takes on a Wattbike test

Once you’ve identified your biggest challenges, the starting point for any improvement is an assessment of your current situation. If you completed an end of year review, this is the perfect time to gather your notes and look for areas where you felt weak during the season. Another way to assess your current performance is through Wattbike testing, as you’ll be able to see your key metrics during and after your test.

If you’re confused about which metrics you should be measuring for your specific challenge, take a look at the guidance below:

Goal Metric to measure How to measure
Improved climbing Power to weight ratio Submaximal ramp test
Increased speed mph/ kph over a specific distance Ride for a specific distance (e.g. 10 miles) measuring speed
Enhanced endurance Sustainable power A cycling test at the start of your training programme, then a retest to check progress and improvement
More efficient pedalling Polar View Pedalling technique session

 

 

Step 3: Identify the gaps

Once you know your current performance you can start to identify the gaps between where you are now, and where you want to be.

Using climbing as an example, you may have found that your current power-to-weight is 2.5W/KG. To help you climb up and over the hills of your chosen sportive, perhaps you’d like to increase your power to weight to 3W/KG. This 0.5W/KG difference is specific and measureable. This is fundamental to the next step, implementing specific training sessions.

Step 4: Implement specific training sessions

After identifying your challenges and assessing your performance, you’ll need to start weaving structured training sessions into your week. You can find sessions on our website and smartphone app to help you achieve almost any goal. Here are a few below:

Sessions to improve fitness

Sessions to improve power

Technique improvement session

Aerobic base endurance session

Sustained power output session

Once you’ve completed a block of training sessions, we recommend measuring your metrics every 6-8 weeks to check your improvements. If you’re looking for a training plan to give structure to your training, try our winter training plan.


What is a Keto Diet?

What is a Keto Diet?

A keto diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. It’s referred to as many different names – ketogenic diet, low carb diet, low carb high fat (LCHF), etc. When you eat something high in carbs, your body will produce glucose and insulin.Glucose is the easiest molecule for your body to convert and use as energy, so it will be chosen over any other energy source.

Insulin is produced to process the glucose in your bloodsteam, by taking it around the body. Since the glucose is being used as a primary energy, your fats are not needed, and are therefore stored. Typically on a normal, higher carbohydrate diet, the body will use glucose as the main form of energy.

By lowering the intake of carbs, the body is induced into a state known as ketosis. Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver.

The end goal of a properly maintained keto diet is to force your body into this metabolic state. We don’t do this through starvation of calories, but through starvation of carbohydrates. Our bodies are extremely adaptive to what you put into it – when you overload it with fats and take away carbohydrates, it will begin to burn ketones as the main energy source.

What Do I Eat?

To start a keto diet, you will want to plan ahead. That definitely means having a viable diet plan ready and waiting. What you eat really depends how fast you want to get into a ketogenic state. The more restrictive you are on your carbohydrates (less than 15g per day), the faster you will enter ketosis. Normally, anywhere between 20-30g of net carbs is recommended for every day dieting – but the lower you keep your glucose levels, the better the overall results will be. If you need ideas for food, there are plenty of keto recipes for you to choose from.

You might be asking, “What’s a net carb?” It’s simple really! The net carbs are your total dietary carbohydrates, minus the total fiber. Let’s say for example you want to eat some broccoli (1 cup) – seriously my favorite and most delicious vegetable out there.

Benefits of a Keto Diet

  • Cholesterol. A keto diet has shown to improve triglyceride levels and cholesterol levels most associated with arterial buildup.
  • Weight Loss. As your body is burning fat as the main source of energy, you will essentially be using your fat stores as an energy source while in a fasting state.
  • Blood Sugar. Many studies show the decrease of LDL cholesterol over time and have shown to eliminate ailments such as type 2 diabetes.
  • Energy. By giving your body a better and more reliable energy source, you will feel more energized during the day. Fats are shown to be the most effective molecule to burn as fuel.
  • Hunger. Fat is naturally more satisfying and ends up leaving us in a satiated (“full”) state for longer.
  • Acne. Recent studies have shown a drop in acne lesions and skin inflammation over 12 weeks.

Physical Performance

You may see some limitations on your performance when you first begin a keto diet, but as your body fully adapts to using fat as the primary source of energy – all of your strength and endurance will return to normal.Many people ask if carbs are needed to build muscle. Of course they’re not. If you’re asking this question, I will assume you know how you gain mass.

Your glycogen stores can still be refilled while on a ketogenic diet. A keto diet is a great way to build muscle, but protein intake is key here. It’s suggested that if you are looking to gain mass, you should be taking in about 1.0 – 1.2g protein per lean pound of body mass. Putting mass on may be slower on a ketogenic diet, but that’s because your total body fat is not increasing. If, for some reason, you need to put on body fat also, you can achieve your goals through a Cyclical Keto Diet or a Targeted Keto Diet.

People often argue that performance is affected when on a keto diet, but that’s not true. A study was done on trained cyclists who were on a ketogenic diet for 4 weeks. The results show that aerobic endurance was not compromised at all, and their muscle mass was the same as when they started. Their bodies adapted through ketosis, limiting both glucose and glycogen stores, and used fats as the predominant energy source. There was another study done on 8 professional gymnasts who had the same results.

Both groups were fed a strict diet of green vegetables, proteins, and high quality fats. So, even if you are doing long bouts of cardio – a keto diet has been proven time and time again. The only real time where ketosis can give performance loss is in exercises that need an explosive action. If you need a little boost in your performance during these, you can “carb-up” by eating 25-50g of carbs about 30 minutes before you train.

Dangers of a Keto Diet

There are a lot of misconceptions about low carb dieting which has caused an infamous outlook on this type of diet. There’s been tons of studies published over the last 30 years that show how high amounts of fat and low amount of carbs are beneficial.

People normally get this confused with high fat and high carb diets, which are terrible for the body. Of course when you eat a lot of fatty foods that are high in sugar, you’ll be getting yourself in trouble.

Thinking of going on a low fat diet? It’s been shown that a ketogenic diet is healthier AND more effective than low fat dieting. When you eat foods high in carbohydrates, your body naturally produces glucose. Carbohydrates are the easiest thing for the body to process, and therefore it will use them first – resulting in the excess fats to be stored immediately. In turn, this causes weight gain and health problems that are associated with high fat AND high carbohydrate diets, NOT a keto diet.

As a precaution, you should always check with your physician if you have any concerns about starting a keto diet. You should especially be weary if your family has any pre-existing kidney or diabetic conditions – as the higher intake of proteins will put strain on your kidneys.

High cholesterol, high blood sugar, and heart disease is not something you need to worry about. High fat, low carb diets are well-known and documented for their improvements in cholesterol, blood sugars, and reduction of heart disease.

What Happens To My Body

Your body is used to the simple routine of breaking down carbohydrates and using them as energy. Over time the body has built up an arsenal of enzymes ready for this process, and only has a few enzymes for dealing with fats – mostly to store them.All of a sudden your body has to deal with the lack of glucose and increase in fats, which means building up a new supply of enzymes.

As your body becomes induced into a ketogenic state, your body will naturally use what’s left of your glucose. This means your body will be depleted of all glycogen in the muscles – which can cause a lack of energy, and a general lethargy. In the first few weeks, many people report:

  • Headaches
  • Mental fogginess
  • Flu-like symptoms (known as the “keto-flu”)
  • Dizziness
  • Aggravation
  • Yep, it’s pretty much a week of PMS for everyone!

Most of the time, this is the result of your electrolytes being flushed out, as ketosis has a diuretic effect. Make sure you drink plenty of water and keep your sodium intake up. In fact, you should go overboard with the salt – salt EVERYTHING! This will help with water retention, and help replenish the electrolytes.

For a normal person that is starting a ketogenic diet, eating 25-40g of net carbs a day, the total adaptation process will take about 2 weeks. My advice is to cut your carbs to fewer than 15g to ensure that you are well on your way into ketosis within 1 week.

You may notice that if you’re an avid gym goer, you lost some strength and endurance. This is normal. Once your body becomes keto-adapted, your body will be able to fully utilize the fats as its primary source of energy. Many studies done have shown that there is no long term drop in performance for professional athletes on a very low carb ketogenic diet. Many also report more energy at sustainable levels throughout the day.

Getting Started

If you’re not sure on where to start, and new to the website, I’d highly recommend reading through my “Start Here” article.
Overall, eating a high amount of fat, moderate protein, and low amount of carbs can have a massive impact in your health – lowering your cholesterol, body weight, blood sugar, and raising your energy and mood levels.

Once you’re in the mindset to start a more realistic, healthy approach at losing body fat – a low carb lifestyle doesn’t seem as bad. Give it a few weeks to get over the initial hump, and those cravings for carbs will go away.Some studies have shown links between artificial sweeteners and sugar cravings, so if you drink diet sodas or if you use a lot of artificial sweeteners – try to throw them out and reform your eating philosophies.

If you need help tracking your calories or carbs for the day, I’ve written up an article to help you do that. While it’s not necessary, it certainly helps to know exactly what you’re eating so that you can pinpoint mistakes easily.

There’s no real danger involved in a keto diet unless you have previous health conditions relating to the kidney or type 1 diabetes. Just be sure to know that the first week usually gives you some killer headaches and lethargy while your body adapts.

Source:- http://www.ruled.me/


BODY BIKE SMART+ SPIN BIKE

BODY BIKE SMART®+ sets new standards for indoor cycles. It combines state-of-the-art technology with functional design providing both the cyclist, the service team and the club owner with a superior indoor spin bike.

Body Bike Spin Bike

Body Bike Spin Bike

It features a revolutionary innovation: SMART Charge. With every pedal stroke you create power. And the harder you pedal the more power you produce. Power to recharge your mind, power to recharge your body, and power to charge your phone.

BODY BIKE SMART®+ is equipped with a generator ensuring a battery-free, eco-friendly and self-sustaining workout. The power generated by the user allows for data transfer via ANT+ and Bluetooth®, and it supports SMART Charge. Bring a USB cable, plug it in and start pedalling. Download the BODY BIKE® Indoor Cyclling app from Google Play or Appstore to get your data displayed right in front of you.

It is optimized in terms of design, functionality, ergonomy and stability. It is the perfect indoor bike for every cycling studio wanting to invest in high quality with low maintenance as an added bonus. It is THE bike for high intensity interval training due to the sturdiness of the construction. The immense load that the indoor bike is exposed to during this form of training takes a toll on crank and pedal arms, but the patented crank hub and the unbreakable pedal arms can easily withstand the strain.

The design is focused on user-friendliness:

  • The SMART Release adjustments offer the indoor cyclist the possibility of adjusting his/her position from the saddle.
  • The side covers protect the cyclist from the rotating flywheel
  • The 4-point magnetic service hatches provide easy service access
  • The unisex SMART saddle is designed with comfort in mind

Every detail is well thought-through. See more detailed info under Product Specifications

spin bike smart

spin bike smart

The BODY BIKE® Indoor Cycling app is developed for the BODY BIKE SMART®+ indoor bike. Use the smartphone to display the training data during workout. Connect by Bluetooth®.

BODY BIKE Indoor Cycling app provides users with a powerful tool to monitor their indoor cycling during workout and after. Displaying power/watts, %MAP, %FTP, heart rate, cadence, distance and calories burned – current, average and maximum values. It is a motivating display of data intended all indoor cyclists using the BODY BIKE SMART+ indoor bike.

Features:

– Data display: tap the screen to switch between the data types.
– VO2 max test: Take the VO2 max test to determine FTP or MAP.
– Customization: Choose a favourite colour app
– Workout history: Keep track of the indoor cycling workouts. Get an overview of all past workouts and track improvement.

BODY BIKE® Indoor Cycling app connects to BODY BIKE SMART®+ indoor bike by Bluetooth®.
Compatible with Bluetooth® heart rate monitors.


Is HIIT Effective for Fat Loss

If you want to lose fat (and not muscle) fast without doing hours of cardio every week, then you want to know more about high-intensity interval training.

Most of us learned at a young age that promises of “more for less” are usually a sham.

This is particularly true when we’re talking fat loss.

All we have to do, we’re told by shady supplement companies, is pop their pills and powders and we’ll be shredded in no time?

Well…no.

No amount of supplements can get you the body you want. In fact, most supplements can’t even help you get the body you want–they’re just completely worthless.

All we have to do, we’re told by shady exercise “gurus,” is spend a couple hours per week doing their workout routines and we’ll look like a Greek statue?

Well…no.

Getting into great shape may not be as complicated as many people think, but it requires that you get a lot of “little” things right ranging from caloric intake to macro-nutrient balance to progressive overload to training frequency and more.

“7 Minute Workouts” and fad dieting ain’t gonna cut it.

Now, if you’ve already heard of high-intensity interval training (also known as HIIT), you’ve probably heard a similar story: that it has near magical fat burning powers.

That you can do just a few minutes per day and watch fat melt off your body.

Well…no.

HIIT isn’t the alpha and omega of fat loss…but it can be a powerful weight loss tool when you know how to use it properly.

And that’s what we’re going to talk about in this article:

  • What high-intensity interval training is (and what it isn’t).
  • Why it’s great for fat loss.
  • Why it’s superior to low-intensity steady-state cardio for optimizing body composition.
  • How to do it right.

By the end, you’re going to know how to get the absolute most fat-burning bang for your sweaty buck.

What Is High-Intensity Interval Training (and What Isn’t)?

high-intensity interval training workouts

High-intensity interval training, or HIIT for short, is a style of exercising where you alternate between periods of (almost) all-out and low effort.

Hence, the name.

The high-intensity intervals push your body toward its metabolic limits (basically as hard as you can go) and the low-intensity intervals allow it to recover (catching your breath).

You probably already knew that, though, and have several specific questions, such as…

  • How “intense” do the high-intensity intervals need to be? How hard should you push yourself and how long should you go for?
  • How do the rest periods work, exactly?
  • How long should your HIIT workouts be?
  • How frequently should you do them?

Basically…how do you get the most out of individual HIIT workouts and out of your regimen as a whole?

Source:- www.muscleforlife.com


Wattbike Hub 101: A Guide To The Wattbike Hub For Beginners

Wattbike Hub 101: A Guide To The Wattbike Hub For Beginners

Written on June 02, 2016.

The Wattbike combines the ultimate training tool with an innovative digital platform to help you achieve your goals. But when you’re new to the Wattbike, there is a lot to learn, so we’re here to help you understand the Wattbike Hub and how you can use it to improve your performance.

What is the Wattbike Hub?

The Wattbike Hub is an app and website, which you can download for free and use to measure and optimise your Wattbike training.

A first look at the Wattbike Hub

When you download and sign up for the Wattbike Hub, you’ll arrive on the home screen. Take a look below to discover some of the most important areas of the app:

How To Use The Hub – Your First Steps

Step 1 – Take a test or complete your MMP/ FTP details in settings. This helps the app to calculate your training zones and means every workout you do is personalised.

Tip – The app will automatically connect to your Wattbike, if you’re in a gym with lots of bikes around, check you’ve connected to the correct one by clicking the number in the top right of the screen. 

Step 2 – Find a workout. Browse the library of workouts, they vary in length and difficulty so you’re sure to find one which suits. Once you’ve found one, simply click the play icon.

Step 3 – Ride along to the workout. To start the workout, press play then try to match the heart rate, power and cadence targets at the top of the screen. Swipe left for different data views and to discover your Polar View shape.

Step 4 – Analyse your data. Once your workout is complete, you’ll be given an overview of your session with all your key metrics including time, distance and power, plus your Polar View data.

Tip – For a more in depth look at your data, click ‘view on wattbike.com’. From this website, you can highlight and analyse specific parts of your session to find out more about your performance. 

3 ways to improve your performance using the Wattbike Hub

1. Use the Polar View data to measure and improve your pedalling technique

2. Follow a structured training plan to improve your performance ahead of a sportive or challenge ride

3. Use your power to weight ratio to improve your climbing

Click here to find out more and download the Wattbike Hub app.


watt bike trainer or the watt bike Pro

wattbike for teaching

Wattbike for teaching – School of Science and Technology at Nottingham Trent University.

Across undergraduate and postgraduate programmes, Nottingham Trent University has been using Wattbikes for

teaching and research for several years.

Staff and students conducting research in physiology are finding the Wattbike invaluable. The Wattbike is a firm

favourite with final year students’ research into how different interventions can affect performance using its in-built

protocols to undertake a range of tests including ramp tests, British Cycling approved cycling tests and pedalling

technique analysis.

Nottingham Trent University also offer a vocational course on Gym Instruction and Personal Training which develops

the next generation of sports professionals for the rapidly evolving health and fitness industry. The Wattbike is part

of a step-change which includes an increased use of technology in training and fitness.

Dr Ruth Hobson, Senior Lecturer at NTU said: “We use the Wattbike for teaching with our students as it gives them

practical experience with equipment commonly found in gyms and clubs.” As the Wattbike footprint increases

across the UK health and fitness industry, NTU students are gaining valuable skills when it comes to investing

in their future.

“The accuracy and feedback from the Wattbike allows students to undertake

high-quality research such as understanding the physiological responses to exercise of

varying intensities.”

 


3 Ways To Become A Better Climber

3 Ways To Become A Better Climber

With the first mountain stage of the Giro d’Italia just a few days away many cyclists will be inspired by the pro’s to take on a mountain pass or two. If you’re one of them, and you’re adding a mountain climb to your itinerary this summer, read our 3 ways to become a better climber before you head out.

1. Improve your power to weight ratio

A perfect place to start when trying to improve your climbing is to calculate and optimise your power to weight ratio. If you’re heavier than your fellow climbing companions, you’ll need to produce more power than them to tackle the hill at the same pace.

There are two main ways to improve your power to weight ratio. Firstly, think about your body weight – are you carrying a few extra pounds? If so, these could be hampering your efforts when climbing. Aim for a healthy balanced diet and consider the Wattbike weight management plan to help you get off to the best possible start.

Secondly, if you’re at optimum bodyweight, consider implementing some power specific training sessions to improve your power.

2. Practice makes progress

A number of climbs in the Giro reach over 2000ft. If you’re taking on a climb similar to the pro’s you’ll need to get in plenty of practice beforehand to ensure you are up to the challenge. Practising before the big day will help you develop three of the key skills needed to successfully tackle the mountains:

–       Pacing – for long climbs it’s important to select the right pace to ensure you don’t blow up half way up the hill after pushing yourself too hard. Practice your pacing during training on varying levels of hills, you can use cadence, heart rate or power training zones to help guide you to a sustainable pace.

–       Gearing – the climbs of the pro tours are long, probably much longer than anything you’ve attempted before so you’ll need to practice your gear selection. Opt for lower gears than you think you’ll need and practice on the longest and hardest hills in your area – you may find you need to add a different chainset or rear cassette for a wider range of gears.

–       Mental preparation – climbs like those in the Giro are tough and you’ll need to get into a good headspace to tackle them effectively. Mimicking the effort required for a long, slow, gruelling climb indoors can help you prepare mentally, as well as physically, for the challenge ahead.

Advice for replicating climbs on a Wattbike

Unless you live near a mountain range, it’s unlikely that you’ll train on climbs similar to the ones faced in the Giro. To replicate the effort needed to conquer your climbs, try training indoors on a Wattbike.

Everybody climbs hills differently and there are many factors which affect how quickly you will reach the top. Ride style, body weight, the gradient and length of the hill and the weather all play a part.

Rather than trying to imitate all these factors on the Wattbike by simply cranking up the resistance and going for it, think about the length and type of hills you’ll be facing, then replicate a power output, cadence and smooth technique that you can maintain within your personal training zones to tackle them.

This is particularly key on shallower gradients and longer climbs, where that gradient can continue for several kilometres.

3. Think about technique

An age old debate when it comes to climbing is should you climb seated, or standing? We are big advocates of staying seated when it comes to climbs for three main reasons:

–       Staying seated is more aerodynamic. When seated, the frontal drag area is smaller than if you were standing, that essentially means you require less power to move your mass (i.e. body and bike) forwards.

–       Staying seated ensures an effective pedal stroke. Standing when you climb results in pushing power at the front of the pedal stroke, which has a negative impact on the smoothness of your pedalling technique.

–       Staying seated reduces peaks and troughs in your heart rate. For most riders, it’s more effective to choose an appropriate gear and sit in the saddle tapping out a good rhythm with a smooth and balanced pedal technique as opposed to jumping out of the saddle and seeing your heart rate skyrocket (and having to slow again for a period of recovery).


kf_latm__51512

Win a Lat Machine with Weights

For your chance to ***WIN*** a Lat Machine with Weights

Right Guys and Gals, Competition Time, for a chance to win a lat machine with weights simply follow these 2 steps

  1. Facebook :- like our Page and leave us a comment on the competition post,
  2. Twitter :- Follow our Twitter page and Retweet the competition tweet

Cross your fingers and toes and good luck! The winner will be drawn at random on the 03/06/2016..


Body Bike Connect

IMPROVE CYCLING PERFORMANCE

IMPROVE CYCLING PERFORMANCE

Improve cycling performance

To improve cycling performance there are multiple options to choose from when you want to spice up your indoor cycling class with virtual software. Some software can be used with all BODY BIKE indoor cycles whereas others use measured training data from the BODY BIKE Connect indoor cycle. The list below is some of the options available*. These are all developed and handled by third parties. For further information or support, please contact the relevant company directly.

improve cycling performance

ZWIFT – global.cycling.community
Zwift is an online destination that places you and your bike into immersive, detailed, 3D landscapes with other cyclists from around the world to improve cycling performance. Now you can ride with anyone at any time. Packed with real-time stats, stunning lifelike graphics, and the latest in massive multiplayer online gaming, Zwift has kicked up the indoor cycling experience. Download to PC and Mac and use the mobile app as game controller. Supports ANT+.

>> Watch video
>> Go to website

improve cycling performance

ClubVirtual

Follow the most fantastic indoor cycling classes whenever it suits you – 24 hours a day, 7 days a week! ClubVirtual takes you to destinations around the world with filmed routes including instructor guidance and music. All lessons are available on ClubVirtual MediaPlayer allowing you to plan lessons at the desired times or giving your members the opportunity to start a lesson at any time of the day. ClubVirtual constantly produces new inspiring lessons and each year you will receive 8 brand new releases. Each release includes a new route, new music and new exercises.

>> Watch video
>> Go to website

improve cycling performance

Kinomap

Upload your own videos or choose among the geolocated videos of Kinomap and get training! Watch your icon moving on the map and on the elevation line as you ride your BODY BIKE Connect indoor cycle: your goal is to follow the rhythm of the original video.
A multiplayer mode is also available using the Game Center: 4 players can train on the same video, update leaderboards according to time and distance, achieve goals and speak to each other with the vocal chat feature.

>> Watch movie
>> Go to website

improve cycling performance

Performance IQ

Increase membership, improve client retention and separate yourself from the crowd by offering the most advanced group indoor cycling experience and improve cycling performance. Wirelessly display individual and group performance on to a single screen enabling indoor cycling studios to offer new class programming. Teach with power, heart rate, 3D animation and streaming video all in one easy-to-use system. Network heart rate belts and cardio equipment wirelessly to allow real time display of performance metrics. During class, monitor your performance data including heart rate, calories, power, and RPM in real time using group display or an app. After your workout, check your progress on your computer or phone. Turn your fitness studio into a Smart Studio.

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improve cycling performance
Selfloops

You can only improve what you measure. Selfloops have built a platform for people that are serious about performance and want to track and monitor their progress. You can also manage and coach a team. Track your workout using BODY BIKE Connect and upload your data on Selfloops directly from your Android smartphone. Data are stored and processed for further analysis. The statistics give you an overview of your activity with averages and max. The charts show the evolution of the metrics you have tracked such as heart rate, bike power and cadence. Each metric has a detailed zone analysis chart.

>> See native enabled Android smartphones
>> See how to enable your Android smartphone 
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improve cycling performance

Trainer Road

Trainer Road gives you a structured indoor cycling workout based on power and heart rate. More than 300 goal oriented workouts to choose from. Together with target input and motivational text, the measured data is shown live on screen while you work out. You can even use training videos from TheSufferFest or watch your favorite movie while exercising with Trainer Road. Follow a training plan and see past rides on your career page.

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improve cycling performance

Wahoo Fitness

To enable your iPhone, iPad or iPod Touch to receive the ANT+ signal, it needs a Wahoo Key. With the free Wahoo Fitness app you can record data from BODY BIKE Connect and upload workouts to your favourite training websites. The Wahoo Fitness app displays comprehensive cycling power data including watts, average power, nPower, iFactor, TSS, and mean max power for 20 seconds, 1, 2, 20, and 60 minutes. Add your user data to get personalized calorie burn and training zone data. You can even keep track of your splits and with the history tab you can see a summary of the results from your entire workout history to help you improve cycling performance.

>> Learn more about Wahoo Key
>> Watch Wahoo Fitness app movie clip
>> View Wahoo Fitness app in store

improve cycling performance

Wexer Virtual Cycling Cinema

Say goodbye to dead hours in your spin studio! Wexer’s Cycling Cinema is an innovative and inexpensive video-based service that allows you to offer cycling classes all day long. Schedule more than 100 classes per week: maxi­mizing flexibility for you and your members without increasing instructor costs and music license fees.

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improve cycling performance

Spivi®

Spivi® is an innovative 3D Visualizing system made for indoor cycling studios and fitness clubs, installed on existing equipment. The group of trainees is placed on a virtual road, each one represented by his own avatar which reflects the energy level produces. Spivi® simulation engine generates an interactive virtual 3D visual experience based on real time data wirelessly collected from ANT+ sensors. The class instructor controls the scenery in real-time using a wireless controller. A personal training summary report is sent by mail after each training session and can be automatically shared on the leading social networks.

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improve cycling performance

VismoX

Get ready to experience a brand new concept in the indoor cycling studio. VismoX Group is a new and pioneering software solution for BODY BIKE Indoor Cycles visualizing the performance of the cyclists on a projector or flat screen in the studio and offering the ultimate tool to improve individual performance. With the VismoX route maker new and unparalleled cycling challenges and competitions await the indoor cyclists at the club. Watt, cadence, heart rate, speed etc. – all data is wirelessly transmitted to the system and stored in the cloud.

 

*BODY BIKE is not responsible for or able to provide support for any hardware or software used together with the BODY BIKE Indoor Cycles