Documentos de Académico
Documentos de Profesional
Documentos de Cultura
AERO
BIKES
TESTED
SH O E
SHOOTaOirUs T !
16 p
rated
15
Habits of
successful
cyclists
REVEALED
THE WORLDS
TOUGHEST RIDES
PLUS In pursuit of
the cyclists high
STEEL
RULES
Lock it or lose it
GRADE EXPECTATIONS
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mavic.com
KSYRIUM
ELITE.
REINVENTED
Incredible responsiveness
and ride quality due to
our unique Inter Spoke
Milling 4D technology that
enables a wider rim without
an increase in weight.
Red
Black
Blue
If you want
to take your riding
to the next level
check out our top 10
toughest rides,
from page 170
CONTENTS
AUGUST FEATURES
15 HABITS OF SUCCESSFUL
CYCLISTS
104
162
We take GTs
Grade off the
beaten track for a bothy
bike adventure in the
Scottish Highlands
RIDING HIGH
TOP 10 TOUGHEST
CYCLING EVENTS
112
170
80
50
140
Not to be outdone by
carbon, these steel bikes
have still got what it takes
18
50
OUR BIKES
100
Technical writer
Robin has fun on his
Trek 920 and tech hub ops
ed Simon is reacquainted
with his Orbea Avant M30D
NEW KIT
80
VIB
With Boardman
claiming big
performance gains,
we get up close
and personal with
its ultimate time
trial weapon,
the Air TTE 9.8
Di2 DA. 96
131
140
PERFORMANCE
SHOES
Weve rounded up 16
pairs of cycling shoes
to help you find the
ideal ones to transfer
your power and keep
your feet happy
when putting in
the miles 118
EVERY MONTH
30
151
183
As the privately-run
Gloucester Services opens,
we head out from there for a ride
through the countryside, enjoy the
inaugural Velothon Wales and Enervit
Tour of Cambridgeshire plus give
you the heads up on the events
to try out in August
Visit Wiggle website for latest terms and conditions, including Price Promise.
WELCOME
FREE
TOPEAK RACE
ROCKET HPX PUMP
WHEN YOU
SUBSCRIBE,
P98
Over the years Ive become acutely aware that I need regular
exercise. Its not because a few days off the bike sees my weight sky
rocket, or my Strava times slip. No, if I dont ride, run or Zumba I
become irritable, slightly more anxious than normal and less fun
to be around. Get back on the bike, though, and I feel better as soon
as I start pedalling and that warm, fuzzy feeling continues long
after Ive showered and stretched. (Okay, I dont really stretch)
And that positivity is greatest after a particularly fast session, or a
long, gruelling climb-fest. This got me thinking is there a
cyclists high? Runners certainly get one, so surely we can have
one too! Turn to page 112 to find out.
Cycling can be
very challenging
Some days my
30-mile round
commute can feel
like the hardest
thing you can do
on a bike It isnt,
and on p170 weve
found 10 events
that make Bath to
Bristol and back
look easy!
Theres a plethora
of new gadgets and
gear tempting you
to part with your
cash. New Kit is
where well tell you
whats worth
splashing out on
RATINGS
EXPLAINED
+++++
EXCEPTIONAL
A genuine class leader
++++
VERY GOOD
One of the best you can buy
+++
FIRST RIDES
GOOD
Itll do the job very well
++
BELOW AVERAGE
Flawed in some way
POOR
Simply put, dont bother
WE MADE
THE GRADE!
We knew we had a winner on our hands
as soon as we rode the new GT Grade,
but we didnt expect it to smash the more
established road brands in the 2015
Cycling Plus Bike Of The Year Awards.
Cycling Plus gave it their Best Debut award
and said, Its a genre-busting bike like no
other a brilliant, brilliant all rounder.
Ride one today at your local dealer
IVLVLW]\_PMZM\PMZWIL
to nowhere can take you
T
S
R
I
F
RIDE
SPECIFICATION
Weight 7kg (56cm)
Frame BallisTec
Hi-Mod carbon
Fork BallisTec
Hi-Mod carbon
Gears Shimano
Ultegra 6800,
11-28, 52/36
Brakes Shimano
Ultegra 6800
Wheels: Mavic
Ksyrium
Finishing kit
Cannondale
Hollowgram Si
chainset with
8-arm Spider ring,
Cannondale C1
Ultralight stem and
compact 7050 alloy
bar, Fizik Arione RS
saddle, Cannondale
25.4mm Save
carbon post, 25mm
Mavic Yksion tyres
CANNONDALE
SUPERSIX
EVO HI-MOD
ULTEGRA
Peter Sagan may have
won back-to-back
Tour green jerseys on
his old SuperSix Evo,
but that hasnt stopped
Cannondales designers doing an allnew, ground-up redesign for 2016. The
result is lighter and, inevitably, claimed
to be both stiffer and more compliant.
For good measure Cannondale also
reckons to have improved the Evos
aerodynamics. A neat balancing act
Surprisingly the frame is a tad
heavier than before (777g for a 56cm
compared with 760g), but the overall
system weight is 70g lower, thanks to
a lighter headset, new seatpost and a
much lighter fork weighing just 280g.
Cannondale has learnt lessons from
its Synapse endurance bike to up the
Evos vertical compliance. It doesnt
have the Synapses Power Pyramid,
but it has a lighter, slimmed-down
25.4mm seatpost and a slender seattube, which is designed to flex for more
comfort, before flaring hugely at a
Robert Smith
3000(TBC) Cannondales
all-new pro race rig
FIR ST
RI DE
HIGHS
shell housing the new, wider BB30a
bottom bracket. Drivetrain rigidity
is up by a claimed 8.8 per cent. Oh,
and though not an aero road bike,
Cannondale has used (acronym
alert!) TAP, or Truncated Aero
Profile tubing, which it says saves
70g of drag. This sounds like the
UCI-friendly Kamm tail to us, which
is de rigueur on aero road bikes.
We tested an Ultegra- and
Ksyrium-equipped Hi-Mod, figuring
that Cannondale will sell more of
these than super-high-end Evos.
The ride felt familiar straightaway,
but then we noticed the differences.
The stiff front end means direction
changes are met with an enthralling,
intoxicating, instant response, the
Evo hitting its mark every time.
Bikes this responsive can become a
little nervous or twitchy, but the Evo
never got to that point. It allowed us
not only to get to our limit on
descents, but also to hit PBs on more
technical downhill sections.
Stunning handling
infused with
compliant comfort
LOWS
Hard to fault any
aspect of kit or ride
BUY IF
You want your
next bike to blend
a race-ready ride
position with
superb comfort
THE VERDICT
An evolution of an already excellent machine,
but the improvements are worth every penny
FIRST
RIDE
SPECIFICATION
THREE THINGS WE
LOVE ABOUT THE...
NORCO
VALENCE SL
ULTEGRA
1750
WEIGHT 7.5kg
(58cm)
FRAME Carbon
FORK Carbon
GEARS Shimano
Ultegra, 50/34,
11-32
BRAKES Tektro
Quartz
WHEELS Easton
EA70
FINISHING KIT
Continental
Gransport 25mm
tyres, Fizik Antares
saddle, Norco
Compact Lite alu
bar, Norco Lite
stem, Norco Lite
composite seatpost
It handles
The low-slung sloping frame design
allows you to really move the bike
around. It may be classed as an
endurance bike but it retains a classic
72.5/73 degrees head and seat angle
combination, a reasonable length
reach and its only around 10mm taller
than a race bike. Its longer wheelbase
adds stability that counters the front
ends sharpness to create a bike thats
poised for long days, but nimble
enough to allow you to cut through
bends and descend at speed.
Robert Smith
S-WORKS VENGE
It took more than four years to create the S-Works Venge, and the result
is the fastest bike weve ever made. Getting here took dedicating
ourselves to redefining the shape, structure, and theory of speed,
which led us to building our own Win Tunnel during its development.
We exhausted engineers and aerodynamicists as we tested hundreds
of prototypes. The payoff, however, is that every element of the bike
is painstakingly constructed to be faster. The zero-drag brakes, the
Aerofly ViAS cockpit, and the Rider-First Engineered framesetthey
all work in harmony to ensure that the Venge is not only the fastest
road bike in the world, but also the best handling, best feeling bike on
the road.
specialized.com/5minutes
FIR ST
RI DE
THE VERDICT
A phenomenal climber whose firm ride is best
suited to racers and heavyweight bruisers
Robert Smith
SPECIFICATION
Weight 6.5kg
(52cm)
Frame monda SLR
Ultralight 700
Series OCLV carbon
Fork monda full
carbon
Gears Shimano
Ultegra 50/34,
11-28
Brakes Bontrager
Speed Stop
Wheels Bontrager
Race Lite TLR
Finishing kit
Bontrager Race X
Lite stem, Race Lite
VR bar, Ride Tuned
Carbon seatmast
cap, Paradigm RL
saddle, 23mm
Bontrager R3 HardCase Lite tyres
With an
absence of
any aerodynamic
features, this is a
bike for those who
value low weight
over everything else
The Bontrager
direct-mount
brakes may look
complicated,
but theyre light
and offer decent
stopping power too
The Bontrager
Paradigm RL
saddle sits on an
integrated seatpost,
which saves a few
precious grams over
a standard item
HIGHS
Incredible weight;
sensible spec with
no real weak links
LOWS
Firm ride quality
wont suit all;
23mm tyres as
standard
BUY IF
Youve got climbs
to conquer and
smooth roads
to ride
SENSA GIULIA
1680 > No Sensa, no feeling
If you were asked to define a typical Dutch
road bike, Sensas Giulia would be pretty
close. In a land famed for lanky, crosswindconquering rouleurs, bikes are built tough and fast.
With chunky carbon frame tubes, beefy
asymmetric chainstays and a 1.5in lower headset
bearing, the Giulia can handle the knocks. Its no
wafty endurance machine, as its idea of terrain
smoothing is to steamroller a path straight through
it. Thats not to say its harsh, because although its a
firm ride, something the super-comfy San Marco
Aspide saddle helps to offset, its
purposeful and not jarring.
The press-fit 86 bottom
bracket
shell and adjoining tubes
SPECIFICATION
Weight 8.05kg (M)
are vast and help turn your watts
Frame Generation
in to thrust, and when youre on
5 UD carbon
the rivet, youre aided by Dedas
monocoque
excellent bar. The frame is Di2
Fork Supra
Generation 5
ready, but our mechanical
carbon monocoque
Ultegra was typically faultless,
1.5
even if the 11-25 cassette caused
Gears Shimano
Ultegra, 50/34,
a couple of steep hill heaves.
11-25
Supras RA Pro wheelset is oldBrakes Shimano
school narrow and 30mm tall,
Ultegra
Wheels Supra RA
but tough as old boots and keen
Pro
to make progress, while the
Finishing kit Deda
23mm Schwalbe Luganos are
RHM01 aluminium
bar, Deda Zero1
useful on filthy days. An almost
aluminium stem,
constant rattle over rough
Supra Speed Line
surfaces from the internal
aluminium
seatpost, San
cabling, and a hollow twang
Marco Aspide
when we shifted gear were the
saddle, 23mm
only annoyances from a
Schwalbe Lugano
thoroughly sound package.
tyres
THE VERDICT
Ultegra weighs a tad more
than Dura-Ace but its
close to it in performance
FIR ST
RI DE
!
T
U
O
T
SHOO
Set your sights on
carbon? We put two 1000
rides mano a mano
DOLAN LTAPE
999.99
The ltapes frameset is standard entry-level carbon
fare, with a hefty frame and a fork with an alloy steerer.
Its nicely finished though, with internal cables that get
the job done. The frame is BB30, but Dolan fits a
standard bottom bracket with an adaptor.
Vs
Whats in a
frame?
Easy rider
Its ride quality that really matters, and the Nibiru was
a disappointment. It handles well enough, but feels
dull and lifeless, flexing noticeably under hard
pedalling. Its not all that comfortable either, thanks
to a stout 31.6mm aluminium seatpost and a generally
wooden chassis.
SPECIFICATION
Weight 8.38kg (M)
Frame Carbon
Fork Carbon,
aluminium steerer
Gears SRAM Rival
22, 50/34, 11-28
Brakes SRAM Rival
Wheels Mavic
Aksium One
Finishing kit Deda
Zero1 stem, RHM01
bar, Alpina
27.2mm seatpost,
Selle Italia X1
saddle, 23mm
Vittoria Zaffiro
tyres
Braking bad?
Buy it now
Weight 8.54kg
(53cm)
Frame Carbon
Fork Full carbon,
tapered steerer
Gears Shimano
105, RS500
chainset, 50/34,
11-28
Brakes Tektro
R312
Wheels Shimano
RS11
Finishing kit
Ritchey 4 Axis
stem, Comp Logic
bar, 31.6mm
seatpost, Selle
Royal Seta saddle,
25mm Continental
Ultrasport tyres
Jesse Wild
SPECIFICATION
SRAMs Rival 22 isnt quite as
slick as Shimano 105, but Dolan
does give you a full groupset
including the cranks and the
matching brakes, which offer
plenty of stopping power.
Steve Behr
HEAVENLY
VIEWS
As the highest road in Wales, the
Gospel Pass in the Black Mountains is
often bathed in rain and snow. When
we visited in June to photograph the
steel bikes reviewed in this issue (see
p50), however, the weather gods were
smiling on us and we got to see the
beautiful countryside at its very best.
PEDAL-O-METER
CHANGING TACK?
After yet more sportive sabotage, Trevor Ward looks to Italy
for an example we can follow
HOT SHOTS
Madison-Genesis overhauled One
Pro Cycling in Bath to win the
2015 Pearl Izumi Tour Series. One
took some consolation, as Marcin
Bialoblocki won the round.
RAISE A GLASS
Santinis Bergamo factory powered
down in June to celebrate its 50th
birthday. Italian cycling legend
and close friend of founder Pietro
Santini, Felice Gimondi, was one of
the famous faces present.
CAST OUT
Lance Armstrong took flak for
signing up to Geoff Thomass Tour
charity ride, which he believes is
over the top: Im that character in
Harry Potter they cant talk about.
Voldemort? Im the one everybody
wants to pretend never lived.
BY GEORGE!
In March Nick Clegg announced
114m investment through
a scheme to improve cycling
infrastructure in eight British
cities. With the Lib Dems out of
government, George Osborne axed
20 per cent from the pledge.
GOING POSTAL
If disgraced US Postal mastermind
Johan Bruyneel was dipping his
toe in the water by showing up at
Sir Brads Hour record, he wont be
rushing to put his bathers on, if
Twitters outraged reaction is
any measure.
THE SPIN
rosebikes.co.uk
NEW GEAR
MUC-OFF ATHLETE
PROTECTION
24 each (150ml) Maintenance to muscle power
Rub it better...
More power
Go further
TOPEAK HEXUS II
19.99
THE HEXUS II is well
shaped and features
16 tools including
2-8mm Allen keys and
Phillips and flat head
screwdrivers. The clipout tyre levers double
as side grips, on the
main body, plus you get
a universal chain tool,
spoke keys, and a T25
key, which is ideal for
disc brakes.
Recover quicker
OPINION
LOCAL KNOWLEDGE
ROUTE TWO
ROUTE THREE
INSIDER TIPS
HAVE BREAKFAST
Suzies Panini Van
Its not often a
mobile food stall
gets our nod,
but Suzie has
everything you
need to set you up
for the long day of
riding ahead, and a
view of the loch.
Where Main
Street, Lochinver
FANCY A PINT?
The Caberfeidh
Theres good
beer on handpull, and a tapas
menu or try
the famous pies
next door - we
recommend
the smoked
haddock.
Where Main
Street, Lochinver
THE FAMILY?
Achmelvich Beach
Around three miles
north of the town
youll find one of
Scotlands finest
beaches. Theres
soft, silver sand,
rocks and the
cleanest water in
a safe cove.
Where Achmelvich,
Lochinver
Direct Sales = Value for You. Vitus offers direct sales through Chain Reaction Cycles. There is no middleman which means you
deal direct with us and we can keep our prices low. Vitus develop and deliver your bike without any wholesalers or retail
outlets. This allows us to offer you the best bike at the best possible price.
W W W . V ITUSB IK ES . COM
NEW GEAR
BIKE CURIOUS
SARTO 18K
S
The frame is
aerospace quality
carbon and each one
is hand built in Italy
Snappy looking
Zimbabwean
crocodile skin covers
the saddle
1
36 | August 2015 | CYCLING PLUS
MICHAEL MATTHEWS
The Giro dItalia is one of the biggest
monuments and achievements for any pro
cyclist and to reach glory you have to
push yourself, time and time again. To
raise your hands up at the Giro
dItalia, there is no escape. You have
to sacrice, you have to
overcome the pain, and only
your legs will make the
difference to propel you in
Pink on the top of the
podium.
SCOTT-SPORTS.COM
SCOTT SPORTS SA 2015 | Photo: TDWSport.com
NEW GEAR
JUST LANDED
ON THE
RADAR
BIKE TECH
OF THE
NEAR
FUTURE
FLYING DUTCHMAN
Will the Swiss hubs
add polish to your
ride and leave you
hungry for more?
STAR TREK
LEFT FIELD
NEW FOCUS
Dedicated
to Your
Ride
Wherever your wheels take you, weve
crafted both high pressure and high
volume hand pumps to keep you rolling.
RIDING
ANDY HAWDON
Is 39 too old to be a pro cyclist? Andy would disagree as he
embarks on his debut season
BRITAINS
BEST
CLIMBS
HILLS YOU
NEED TO
HAMMER
Share your
favourite climbs
email cyclingplus@
immediate.co.uk
bottom
and top
disguising prolonged 15 per
cent-plus sections at the
one-mile mark. The
Wrexham hill climb misses
off this first mile, upping
the average gradient to
a far more imposing 6.3
per cent and 232m of
altitude gain.
THE
AERO
ADVANTAGE.
WHEN ITS ALL ON THE LINE,
WIN WITH GIANT.
Its the race that John Degenkolb always dreamed of winning. Milan-San Remo,
the sprinters classic. Seven grueling hours, and then an all-out sprint. Fate
decided by a split second. Sprinters live for this moment. So do the engineers,
designers and builders of Giant bikes and gear. With his Propel Advanced SL bike
and new Rivet aero helmet, Dege did it. History made. A legend born.
Find your edge at giant-bicycles.com
#KEEPCHALLENGING
NEW GEAR
4
5
1
2
HOW TO...
GET YOUR
KIDS CYCLING
Its said you never forget how to ride a
bike, and thats doubly true if you
start young
EARLY RIDER
ROAD RUNNER
149.99
With a brushed
aluminium
frameset, a real
carbon seatpost,
and proper wheels
that roll on
cartridge bearings,
the drop bar Road
Runner is the
ultimate balance
bike for mini-Cavs
and Vos-lets aged
three to five years.
Its even got a
riveted faux
leather saddle!
EARLY RIDER
SPHEROVELO
69.99
The Spherovelo is
suitable for children
as young as seven
months, and acts
as a simple push-
CRAZY STUFF
HELMETS
FROM 27.95
Persuading a child
to don a dull foam
hat can be tricky,
so how about one
of these funky
lids from Crazy
Stuff? Theyre
fully certified for
protection, and
available in a range
of animal designs to
suit all tastes.
BTWIN 520
JUNIOR
CYCLING KIT
32.98
For children with
serious cycling
ambitions, BTwins
jersey (12.99) and
bib shorts (19.99)
could be just the
ticket. Theyre
available in sizes
to suit riders aged
8-14, in a choice of
red or blue designs.
ISLABIKES
LUATH 24
449.99
For ages eight
and upwards, the
eight-speed
Luath is a proper
drop-barred
machine that can
be customised for
road, cyclo-cross,
touring or triathlon.
Jonny ashelford
Recon Jet
TM
Salisbury, Wiltshire
01722 334915
Balfe's Bikes
Kennington, London
02078 200028
Cycle Evolution
Colchester, Essex
01206 764865
Balfe's Bikes
Dulwich, London
02077 324170
Corley Cycles
01908 311424
Solstice Cycles
Buckingham, Bucks
01280 823664
Shorter Rochford
01707 662332
Highland Bicycle Co
Inverness
01463 234789
01387 259483
Athlon Sport
Chelmsford, Essex
01245 257305
Bristol, Avon
01179 514942
Cambridge
01223 847100
Weymouth, Dorset
01305 784849
Carb Cycles
Barnstaple, Devon
01271 346316
01694 720133
Lifecycle UK
Ipswich, Suffolk
01449 744467
Oundle, Northamptonshire
01832 273783
Nicholsons Cycles
Dundee, Angus
01382 461212
Yeovil, Somerset
01935 422000
Penrith, Cumbria
01768 890344
Velotive
Newquay, Cornwall
07792 908245
01482 228293
Rugby, Warwickshire
01788 556860
Mikes Bikes
01275 390471
Pave Velo
St Austell, Cornwall
01726 64950
Bikehaus
Cheadle, Stockport
01614 913191
London
02072 427246
Cycleology
02837 528223
Ronde
Edinburgh
01312 609888
C J Performance Cycles
Cramlington, Northumberland
01670 712536
2 Pedalz
07977 577781
01926 430211
01273 567591
Speeds Cycles
Bromsgrove, Worcestershire
01527 872394
Balfe's Bikes
Streatham, London
0208 6711984
RIDING
LIFE CYCLE
RUM TIMES
www.eddymerckx.com
INSIGHT
MICHAEL SMILEY
Cycling around his native Northern Ireland, comic and actor
Michael Smiley a star of movies such as Burke & Hare and
Kill List discovers cyclings creative and connective powers
Cycling is a human story
Its the people who make it interesting. It
appeals to eccentric, quirky individuals,
science boffins who use GPS, athletes who
shave their legs, and people who just love a
wee cycle because it makes them feel
better. In my first BBC series of Something
to Ride Home About I cycled around Northern
Ireland to meet them all. I realised this
mode of transport touches the human soul.
Riding a bike encourages innovation
In the second series of the show, my miniquest was to meet people with great ideas
and individuals whove invented or created
stuff. I wanted to show the connection
between cycling and creativity.
Cycling is the most inclusive sport
because it promotes alternative lifestyles
In Northern Ireland there are lots of crossborder cycling clubs and time trials. In the
old days people of different religions would
ride in the countryside or stay overnight in
QUICK FIRE
BEST CYCLING
MEMORY?
There is no bigger joy for
a father than climbing
mountains in the
Pyrenees with his son.
My nine-year-old loves
cycling. Riding up cols
together in the sunshine
is just beautiful.
BEST KIT?
I like Swrve urban
IM A RIDER
AWARD WINNING
SPORTS NUTRITION
www.otesports.co.uk
EXCELLENT FORMULATION,
GREAT TASTE AND TEXTURE,
AND GOOD VALUE TOO
EASY-MIXING LOW-CALORIE,
WELL PRICED AND
INTOLERANCE-INCLUSIVE
AN EXCELLENT ENERGY
BAR, VERY TASTY AND
EASY TO DIGEST
NATURALLY
FLAVOURED
DUAL DELIVERY
PACKAGING
LIGHT ON THE
STOMACH
GREAT
TASTING
WOODY VINO
Photo by: Woody Vino
ROAD
TEST
STEEL
YOURSELF
Steve Behr
ROAD
TE ST
YOUR TESTER
Guy Kesteven
Tester
Guy learned to ride
bikes when steel
ruled the world and
hes tested every
possible frame
material including
a few hes glad hes
forgotten. Getting
back onto a full set
of steel bikes
raised a whole
new set of
questions for Guy
and his ultraexperienced
northern test crew.
RATINGS
EXPLAINED
+++++
EXCEPTIONAL
A genuine class leader
++++
VERY GOOD
One of the best you can buy
+++
GOOD
Itll do the job very well
++
BELOW AVERAGE
Flawed in some way
POOR
Simply put, dont bother
ason is so young as
a company that our
Resolution sample
still wasnt quite a
perfect production
example, but it throws down a new
challenge to the steel status quo.
The obvious difference with the
Resolution is the fact its disc brake
specific. The rear callipers bolt into
replaceable brass thread details
inside the kinked dropouts and the
hydraulic hoses vanish into downtube and fork leg to keep lines clean.
Masons unique MultiPort alloy
inserts give equally neat internal
routing of full outer, split outer or
electric cable runs or plain blanking
SPECIFICATION
Weight 9.16kg
(54cm)
Frame Mason
Columbus Spirit/
Life custom disc
Fork Mason
Aperture carbon
Gears Shimano
Ultegra 6800
50/34x11-28
Brakes Shimano
785 hydraulic disc,
140mm rotors
Wheels Mason
Hunt 4 Season disc
Finishing kit Deda
Zero2 and bar,
Continental
Grand Sport Extra
28mm tyres
ROAD
TE ST
The custom
Columbus tube mix
screens out chatter
and stutter from
rough surfaces
HIGHS
Beautiful blend
of buoyantly
responsive ride,
surefooted control
and next level
detailing
LOWS
Lighter tyres
release more of
the Resolutions
underlying
responsiveness
BUY IF
You want an
utterly practical
all-rounder youll
still be begging to
ride all weekend
THE VERDICT
All weather confidence, all purpose utility
and ultra detailed style.
ON A BUDGET?
Focused on quality.
The semi-raw
finish reveals a few
spots of functional
rather than flawless
welding
enesis is another
relatively young
brand but while it
might not have the
same depth of laurels
to rest on as Condor, Colnago and
Pegoretti its stainless Volare frame
has picked up an impressive trophy
haul in the last three years.
The bike youre looking at isnt
exactly the same as the 1999.99
Reynolds 953-tubed Volare frame
evolved and still regularly raced by
the Madison Genesis pro team. The
American-developed KVA stainless
tubeset is created using the same
cold drawn, homogenous welded
seam methods though and tensile
SPECIFICATION
Weight 8.84kg
(54cm)
Frame KVA MS3
stainless steel
Fork ADK full
carbon
Gears FSA Energy
MegaExo 52/36t,
Shimano Ultegra
6870 Di2 11-28t
Brakes Shimano
Ultegra
Wheels Fulcrum
Racing LG CX
Finishing kit
Genesis 110mm
stem, Compact
bar, Continental
Grand Sport Race
25mm tyres
ROAD
TE ST
Theres enough
authority in the front
and fork that it never
started to twitch or
stand up
HIGHS
LOWS
Wheel and
component
choices dull
responsiveness
BUY IF
You want a
sublimely smooth,
Di2-equipped
package rather
than a pick and
mix charger
THE VERDICT
Excellent value for impeccable stainless
steel smoothness and Di2 drive
ON A BUDGET?
GENESIS EQUILIBRIUM
STAINLESS 1999.99
This uses a similar KVA stainless
tubeset to the Volare but in a more
relaxed, all-rounder format.
BBBCYCLING.COM
THE BEST
PHONE CASE
FOR CYCLING.
NOW ANDROID
COMPATIBLE.
Sebastiaan Bowier,
fastest cyclist in the world,
BBB Cycling product designer
PHONE MOUNTS
PATRON GS-4 / BSM-06
ondors shop on
Grays Inn Road,
London, has been a
cultural hub for
everyone from cycle
couriers to Continental pro riders
since 1948 and has been producing
stylish machines for just as long.
The Super Acciaio blends that
timeless style and experience with
the fruits of its long relationship
with Italian tube master Columbus
to produce a sporting steeler.
If you didnt know about the rich
racing history of Condor most
recently in cahoots with Rapha and
JLT there are some clear clues in
the Super A frameset. Its the only
SPECIFICATION
Weight 8.0kg
(55cm)
Frame Columbus
Condor custom
Fork Columbus
Grammy Slim/
Super Acciaio
Gears Campagnolo
Athena Carbon,
52/36, 11-28t
Brakes
Campagnolo
Athena dual pivot
Wheels
Campagnolo
Shamal Ultra
Finishing kit Fizik
stem and bar,
Conti Grand Prix
4000S 23mm tyres
ROAD
TE ST
Enhanced power
transfer and
precision comes at
the expense of subtle
shock damping
HIGHS
Efficiently
effervescent
responsiveness
and handling
with serious style
and good value
custom options
LOWS
Firmer, feistier
ride than you
might expect
from steel
BUY IF
You want a
classically
styled, deep
heritage, custom
configurable
steelie with a
distinctively
dynamic ride
on test makes it the most quickwitted of the bunch and its as eager
on twisting roads as it is on climbs.
Perhaps inevitably, enhanced
power transfer and precision comes
at the expense of subtle shock
damping and theres a fair amount
of clatter and chatter from either
end of the Condor. Tight clearances
mean even 25mm tyres are a close
fit. A relatively tall head-tube takes
pressure off your hands, and with
the extra filter of a skinny Fizik
carbon seatpost under the Aliante
saddle theres enough spring to float
a big gear over staccato road sections
and keep the steel spark alive.
THE VERDICT
Aggressive power and handling, clean steel
style with good value custom options
ON A BUDGET?
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#0&'8'4;6*+0)+0$'69''0
he optional 299
Union Jack painted
front end of the
Enigma makes
a striking visual
statement but the frame and fork
it covers are what confirm the Elite
HSS STs combative character.
The stocky head-tube gives room
for a full-size tapered fork with
hidden Columbus ceramic bearings.
The fork base width means the
head-tube can be kept low for an
aggressive ride position rather than
perching you up high for pottering.
The carbon Enigma fork has been
chosen to produce the right blend of
precision and palpable small bump
SPECIFICATION
Weight 7.82kg
(53cm)
Frame Columbus
Spirit Niobium
Fork Enigma
full carbon
Gears Campagnolo
Chorus, 50/34,
11-28
Brakes
Campagnolo
Chorus Skeleton
Wheels
Campagnolo Zonda
Finishing kit
Enigma 3D stem,
Compact bar,
Continental Grand
Prix 4000S
23mm tyres
Theres enough
give in the frame
to keep tyres
glued better than
you expect
ROAD
TE ST
HIGHS
Excellent balance
of smoothness
and speed with
full commitment
handling and
collar and cuffs
style options
LOWS
Complete bike
prices are slightly
high
BUY IF
You want your
steel with smooth
performance
position swagger,
easy speed and
fresh styling
THE VERDICT
Engaging and enjoyable race style, easy
speed ride but value is in the finish options
ON A BUDGET?
RIDE HARD
STAY COOL
STAY FRESH
AERO PROTECTION
DEVELOPED
WITH
SANTINISMS.IT/PHOTON
@santini_sms
santinimaglicio
OFFICIAL UK
DISTRIBUTOR
For your nearest dealer visit sheroutdoor.co.uk
24
31
SPECIFICATION
Weight 8.45kg
(56cm)
Frame Custom
DT15V steel
Fork Colnago
Precisa, 1in steerer
Gears Campagnolo
Chorus, 52/36,
11-25t
Brakes
Campagnolo
Chorus
Wheels Vision
TriMax 30
Finishing kit FSA
Gossamer stem
and bar, Colnago
post, Continental
Grand Prix 4000S
II 25mm tyres
Unboxing
revealed a
beautifully judged
build kit from
importer
Windwave
ROAD
TE ST
The Master is
stretched long and
low over steep
steering and
seat angles
HIGHS
LOWS
Slim lugged
steel tubes need
coaxing up to
speed not bullying
BUY IF
You want a truly
timeless, instantly
recognisable
classic rather than
a modernised
muscle bike
THE VERDICT
A true steel icon with impeccable handling
and timeless charisma
ON A BUDGET?
The welding
and alignment is
perfect from the
extended head-tube
to the dropouts
e cant think of
another bike weve
tested that hasnt
had its brand name
somewhere on its
frame but then Pegoretti isnt an
ordinary brand.
Theres an extra irony in the
fact that Dario Pegoretti doesnt
plaster his name on his frames either
as he built his reputation by creating
bikes to be raced under other brand
names by the worlds best riders. He
started frame building back in 1975
and already had an enviable
reputation before he started to
pioneer TIG welding to join steel
tubes in 1985 when most other
SPECIFICATION
Weight 9.09kg
(57cm)
Frame Columbus
Spirit Niobium
Fork Pegoretti Falz
carbon
Gears Campagnolo
Athena alloy,
50/34, 11-25
Brakes
Campagnolo
Athena dual pivot
Wheels Ambrosio
Excellight SSC rims
on PMP hubs
Finishing kit Deda
stem, bar and
seatpost, Schwalbe
Durano Plus
23mm tyres
ROAD
TE ST
When it comes to
muscling a gear
round or ploughing
through the roughest
corners the Pegoretti
is awesome
HIGHS
Immaculate build
quality, rock solid
ride and incredible
paint options
LOWS
Premium price,
punishingly stiff
by steel standards
BUY IF
Youre a muscular
rider with a
passion for
pedalling the
ultimate in frame
building artistry
THE VERDICT
Immaculately constructed rock-solid steel
workhorse with unmissable individual styling
ON A BUDGET?
jonnymole.com
ROAD
TE ST
WINNER
Mason Resolution Ultegra Hydro Disc Talking bout a Resolution
Ferrous alloy
delivers its true
value over years
of user-friendly
riding
NEXT MONTH
There is a long and
honourable record
of ex-pro riders
launching bike
brands when they
retire from racing,
something which
continues to this
day. We test six
bikes from the
biggest names in
sport, some whose
careers date back
to pre-war days,
others just retired.
But do their bikes
live up to their
illustrious names?
Issue 305 is on sale
18 August 2015
MASON
RESOLUTION
3195
GENESIS
VOLARE
3399
CONDOR SUPER
ACCIAIO
3410
ENIGMA ELITE
HSS ST
3649
COLNAGO
MASTER X-LIGHT
3512
PEGORETTI
DUENDE CIAVETE
2635*
Size tested
54cm
54cm
55cm
53cm
56cm
57cm
Sizes available
49-65cm
49-60cm
Weight
9.16kg
8.84kg
8.0kg
7.82kg
8.45kg
9.09kg
Frame
Mason Columbus
Spirit/Life custom
Columbus Condor
custom
Columbus Spirit
Niobium
Columbus Spirit
Niobium
Fork
Mason Aperture
carbon disc
Columbus Grammy
Slim/Super Acciaio
Enigma carbon
Frame alignment
Head-tube excellent,
fork and rear
dropouts perfect
All perfect
All perfect
Chainset
Shimano Ultegra
6800, 50/34
Campagnolo Athena
Carbon, 52/36
Campagnolo Chorus,
50/34
Campagnolo Chorus,
52/36
Bottom bracket
Shimano Ultegra
6800
BB86 PF
Campagnolo Power
Torque PF
Campagnolo EPS
Campagnolo EPS
Campagnolo EPS
Cassette
Shimano Ultegra
6800, 11-28T
Campagnolo Athena,
11-28T
Campagnolo Chorus,
11-28T
Campagnolo Chorus,
11-25T
Campagnolo Chorus,
11-25T
Chain
Shimano Ultegra
6800
KMC X11
Campagnolo Athena
Campagnolo Chorus
Campagnolo Chorus
Campagnolo Athena
Derailleurs
Shimano Ultegra
6800
Shimano Ultegra
6870 Di2
Campagnolo Athena
Campagnolo Chorus
Campagnolo Chorus
Campagnolo Athena
Gear levers
Shimano Ultegra
6800
Shimano Ultegra
6870 Di2
Campagnolo Athena
Campagnolo Chorus
Campagnolo Chorus
Campagnolo Athena
Fulcrum Racing LG CX
Campagnolo Shamal
Ultra
Campagnolo Zonda
Vision TriMax 30
Ambrosio Excellight
SSC rims, PMP hubs
Tyres
Continental Grand
Sport Extra, 28mm
Continental Grand
Sport Race, 25mm
Continental Grand
Prix 4000S II, 23mm
Continental Grand
Prix 4000S II, 23mm
Continental Grand
Prix 4000S II, 25mm
Schwalbe Durano
Plus, 23mm
Wheel weight
F 1.43kg R 1.79kg
F 1.28kg R 1.7kg
F 1.01kg R 1.48kg
F 1.03kg R 1.56kg
F 1.09kg R 1.54kg
F 1.35kg R 1.77kg
Stem
Genesis, 110mm
FSA Gossamer,
120mm
Deda Zero100,
120mm
Handlebar
Deda RHM02,
400mm
Genesis Compact,
420mm
Enigma Compact,
420mm
FSA Gossamer,
400mm
Deda Newton,
420mm
Headset
Condor custom
Columbus Ceramic,
tapered
FSA Orbit X
Saddle
Fabric carbon
Genesis
Enigma Ellipse
Seatpost
Genesis alloy,
27.2mm
Enigma carbon
Colnago carbon,
27.2mm
Brakes
Shimano Ultegra
6800
Campagnolo Athena
dual pivot
Campagnolo Chorus
Skeleton
Campagnolo Chorus
Campagnolo Athena
dual pivot
TRANSMISSION
WHEELS
COMPONENTS
Mason
Cockpit 67cm
Standover 78.7cm
BB height 27.5cm
Fork offset 4.5cm
Trail 6.6cm
Genesis
55.2cm
73.5
71.5
49.5cm
Cockpit 70.4cm
Standover 76.3cm
BB height 27.2cm
Fork offset 4cm
Trail 5.9cm
42cm
73.5
73.5
51cm
Cockpit 68.5cm
Standover 79.3cm
BB height 26.5cm
Fork offset 4cm
Trail 5.8cm
Pegoretti
55cm
72
49cm
98.2cm
57cm
72.5
74
54cm
40.8cm
41cm
50cm
100.2cm
Colnago
53cm
Cockpit 70cm
Standover 80.6cm
BB height 27cm
Fork offset 5cm
Trail 5.5cm
73.5
73.5
98cm
Enigma
74
55.5cm
40.5cm
41cm
101cm
Cockpit 70.2cm
Standover 77.4cm
BB height 26.5cm
Fork offset 5cm
Trail 5.4cm
Condor
55cm
Cockpit 71.6cm
Standover 82.8cm
BB height 27.2m
Fork offset 4.5cm
Trail 6.3cm
72
73
57cm
41cm
99cm
101cm
NE W
KIT
MOST
D
WANTE
Robert Smith
NE W
KIT
WE SAY
Bells Event has
all the qualities
wed expect of
a helmet twice
the price
HEAD
D
TO HEA
GIRO FORAY
BELL EVENT
49.99
Retention
The Foray uses Giros Roc Loc 5.
The dial is small but offers topnotch fine adjustment. Its
easy to use wearing mitts, but
its size can make it trickier with
thicker gloves. The thick straps
are heavy-gauge nylon, which
can scratch, with quick-release
adjusters and a click-fix buckle.
Quality
BEST
ON TEST
49.99
Retention
The Event uses Bells TAG
Twin Axis Gear system. This
features a large dial on the
cradle that adjusts the
circumference, with a slot on
the cradle anchor providing a
choice of three vertical
positions, similar to the Foray.
Its a very neat setup and
impressive to see at this price.
The nylon straps are slightly
thinner than the Forays and
theyre softer to the touch, and
we appreciated the colourcoordinated buckle.
Comfort
The Events round
shape suits most
heads, and its huge
internal channels
keep you well
ventilated. Its shape
also means that the
Event needs very
little padding, with
Quality
M/CA AD12
ONDALE.CO
N
N
A
C
t:
a
ll
Heed the ca
NE W
KIT
DE
UPGRA
Endurance road is still a race. Lightweight and comfortable with an explosive edge, the Nivolet
walks a line which could see you crossing it first, or enjoying a relaxed day in the hills.
NIVOLET LC 5
Distributed in the UK by
www.hotlines-uk.com
Email: sales@hotlines-uk.com
OUT
SHOOT
CYCLING BOTTLES
CAMELBAK PODIUM
ELITE JOSSANOVA
8.99
9.99
11.99
TACX SHANTI
ZEFAL ARCTICA
BEST
ON TEST
SPECIALIZED PURIST
HYDROFLO
12.99
The squishy-feeling Purist delivers
one of the least plasticky tastes, a
bonus if you tend to drink water rather
than energy drinks. Its
wide, rubbery nozzle
is bordering on too
big for some of
us, but it delivers
a huge flow
rate, and seals
effectively when
you push it shut.
11.99
The Shanti has a twist-to-close valve
that effectively seals the bottle for
transport, but which you can leave
open while you ride. The nozzle is nice
and small to fit in your mouth, but still
offers a decent flow rate if you give
the bottle a squeeze.
It doesnt come apart
for cleaning
though. Available
in 500ml and
750ml sizes and
in numerous
colour choices.
6.99
The insulated Arctica is meant to
keep your drink cool (or warm) when
youre riding. Its not as effective as a
proper vacuum flask,
but it definitely helps.
The valve is a fairly
basic one that you
have to pull open
with your teeth,
and even though
the capacity is just
700ml, the Arctica
bidon is still on the
large size
NE W
KIT
2
ON
THE
1WHATS
2 INDARK
THE MENU?
The Newton+s
controls are
unintuitive and we
found the menus
tricky to navigate
AINT
3ITHEAVY
Because the
sensors are
built in, the
Newton+ is very
light compared
to a separate
power meter
and computer
G EDGE
N
I
T
T
U
C
IBIKE NEWTON+
779 When is a power meter not a power meter?
THE POWER METER market has exploded in
Our unit repeatedly froze, requiring resetting
the last two years and is still gathering pace.
and recalibration, and we had problems with the
Clamouring for attention among all the startcadence and speed sensors not picking up. The
ups is the iBike Newton, a device first launched
battery life is terrible and it lacks a backlight. It
in 2004 and relaunched last year. Its unique
doesnt work in the rain because it sends
in the way it comes up with a power
the wind sensor crazy. More
figure see the box on the right for an
fundamentally, its a bad bike
WE SAY
explanation of how it works.
computer, with 80s calculatorA disappointing
The Newton weighs 82g and the
style graphics that display little
product save up
sensors 22g. Prices start at 599
data given the screen size. The
for longer and buy
without the heart-rate strap and
Isaac software is the opposite of
a better power
Powerstroke functions included in
intuitive and user-friendly.
meter
this version. The Powerstroke function
The Newtons design is its
uses the accelerometers and cadence
inherent problem. It relies on a set of
sensor to assess the smoothness of your
givens road surface, tyre pressure and
pedalling. Its a genuinely useful feature that
choice, riding position, clothing/helmet, weight
you can use to improve your efficiency.
of accessories fitted. Any deviation from what
We fitted the Newton to a Quarq-equipped
those were on the calibration ride will cause data
bike. It seemed to work fine, but was
inaccuracy. Some of the smaller quirks
actually displaying the Quarqs data.
would be forgivable if it was reliable
Once set up to display its own figures,
and much cheaper but the market is
HIGHS
compared to the Quarq there was some
competitive. At the time of writing the
Light, affordable
divergence in the data but the iBike
iBike is still the cheapest option but
appeared to be pretty accurate for
there are affordable power meters
LOWS
steady efforts and sprints. When fitted
coming soon and the well-priced
A nightmare to set
up, awkward to use,
to a bike with no other power meter,
current offerings Garmin Vector S,
very vulnerable to
the Newton still gave data that seemed
Quarq Elsa, Power2Max Type S, Stages
inaccuracy
believable, when it worked.
easily out-perform the Newton.
HOW DOES
IT WORK?
Unlike every other power
meter on the market, the
Newton doesnt measure
the force your legs put
into the drivetrain (at
the pedal, crank, spider
or hub), but calculates
your power by measuring
the forces that youre
overcoming wind and
gradient. It does this with
an array of accelerometers
and sensors to measure
wind, speed and cadence.
The cadence sensor
means it only calculates
your power when youre
actually pedalling. There
is also a CdA function that
is claimed to be able to
calculate your drag in real
time when the Newton is
used alongside a regular
power meter.
Set-up requires you to
program your height,
weight, bike weight, tyre
size and type, typical road
surface and usual riding
position. With that done,
and the sensors set up,
you then carry out a
10-minute calibration
ride. You then upload that
ride to the Isaac software
and store the data. Its
a lot more fuss than
fitting and pairing other
power meters.
NE W
KIT
DE
UPGRA
MADISON MISSION
SUNGLASSES
WE SAY
The Missions
are smart shades
at a fraction the
cost of big
name brands
TRIPLE THREAT
DHB PRO TRIPLE LENS 29.99 +++++
TEAM EFFORT
NORTHWAVE TEAM 39.99
Another clear/orange/smoke set, the Team
glasses cover all conditions. The springy frame
and adjustable nosepiece make them secure,
but a close fit and a lack of venting means
they suffer from fog and sweat build-up.
Muc-Off
Visor,
Lens &
Goggle
Cleaner kit 10
The best specs in the
world wont do you
much good if you
cant see where youre
going. Muc-Offs
cleaning solution is
safe for use on all
lens types, and the
included microfibre
cloth wont scratch
your precious shades.
TALOS ABOUT IT
TIFOSI TALOS 69.99 +++++
We ride for
mums, sisters,
friends,
daughters,
dads,
partners,
you.
NE W
KIT
HEDS UP
HED ARDENNES PLUS FR 999
Heds 1503g Ardennes have
enormously wide rims that
make ultra-comfortable low
pressures very practical and
give an ideal tyre profile.
They are tubeless ready out
of the box, stiff, and the finish
of the hubs and rims is second
to none.
DE
UPGRA
FAST ROLLERS
SPECIALIZED ROVAL RAPIDE
CLX 40 1500
The Rovals have fat, mid-depth
rims with a blunt section, but
still weigh in at just 1404g for
the set. The wheelset isnt
as stiff as some of the
competition but the skinny
spokes and wide footprint do
offer more comfort.
ACES HIGH
SHIMANO DURA ACE 9000
C24 799
Despite having a fairly narrow
rim by current standards and
only average levels of lateral
stiffness, Shimanos 1409g
climbing option remains a
favourite for its ultra-light
rims, exceptionally smooth ride
quality, and beautifully made
cup-and-cone hubs.
IAM Cycling
Alberto Contador.
Giro dItalia 2015 Champion
COMPRE SPORT Full Socks V2.1 optimise blood ow and stimulate venous return maximising muscle recovery. 8 of the top Pro Tour Cycling
teams around the world have chosen, trust and are committed to Compressport products for all their recovery and travelling needs.
www.compressport.uk.com
TYLE
TECH S
SCOTT RC
PROTEC
95 jersey 110 bibshorts ProTec
Well, the Reacto is amazingly fast, well equipped for the money,
WWW.MERIDA.COM
Lifetime warranty on all
frames, including racing.
* Applies to frames manufactured since 2011
www.facebook.com/meridauk
Over 25 miles at
25mph, Boardmans
AiR TTE could save
you almost two and
a half minutes
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Longer barrel moves more air
per stroke
Smarthead Threadlock with
integral dust cap
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TREK 920
TESTERS CHOICE
ROBIN
TREK 920
TOPEAK MODULA
JAVA CAGE 11.99
Commuting and
coffee go together
perfectly, and this
cages adjustable
length and
diameter mean
it will secure
most portable
insulated drinking
cups, so youll
never need to be
without your
favourite brew.
OUT OF THE BOX WEIGHT 12.56kg (54cm) FRAME 100 Series Alpha Aluminium FORK Alloy Adventure
GEARS SRAM X7 Type 2 rear mech, X5 front mech, TT500 bar end shifters, SRAM S1000 170mm cranks,
42/28 rings and 11-36 cassette BRAKES TRP Hylex hydraulic with 160mm rotors WHEELS Trek Duster
Elite TLR Tubeless Ready 29in 15mm/12mm thru-axles FINISHING KIT Bontrager Elite Blendr 100mm
aluminium stem, Bontrager Race VR-C aluminium bar, Bontrager gel cork tape, FSA headset, Bontrager
27.2mm SSR aluminium seatpost, Bontrager Evoke 1.5 saddle, Bontrager XR1 Comp 29x2in tyres, Bontrager
BackRack Deluxe, tubular alloy front rack, Time ATAC XC6 pedals, Lezyne CNC cage
BELLROY
ELEMENTS PHONE
POCKET 75
The Bellroy
features beautiful
all-weather waterresistant leather
and zip, with
leather and fabric
internal dividers
for an iPhone 6,
cards, cash and a
key. It protects a
days essentials
in style.
My upgrades
No upgrades yet
TESTERS CHOICE
LAZER Z1 199.99
Ive been using
Lazers top-ofthe-range Z1 for a
couple of months
now and its
superb. Its got a
first-rate fit and
the retention
system holds your
head comfortably
and securely. The
venting is excellent
and it has quickly
become my
favourite hot
weather lid.
CHALLENGE
CRITERIUM
TYRES 52 each
These tyres are
supple and grippy
and great for use in
the summer. The
downside is that
they get cut up
easily, although I
never find myself
getting more
punctures than
usual. I think their
tan sidewalls look
great too.
SIMON
ORBEA AVANT
M30D
My upgrades
WHEELS Mavic Ksyrium Pro Disc 795
TYRES Challenge Criterium 52 each
BRAKE PADS Shimano finned pads 24.99
BOTTLE CAGES Tacx Deva 12.99 each
Jesse Wild
OUT OF THE BOX WEIGHT 8.75kg (53cm) FRAME Avant OMP carbon FORK Avant OMP carbon GEARS Shimano
105, FSA Gossamer 34/50 chainset BRAKES Shimano R785 hydraulic disc WHEELS Vision Team 30 Disc
FINISHING KIT FSA Gossamer alloy bar and stem, FSA SL-K carbon seatpost, Prologo Kappa Evo saddle
tifosicycles.co.uk
chickencyclekit.co.uk sales@chickencyclekit.co.uk
/chickencyclekit
@chickencyclekit
TRAINING
habits of
successful
cyclists...
For top cyclists, winning is simply the final piece
of a complex jigsaw. What can we learn from the
habits and traits that help them there?
Every cyclist needs a long-term goal. You might be a beginner aiming for a first
century or Chris Froome eyeing up Tour de France glory. But as the intro says, that
ultimate end point is just the final piece of the jigsaw. Without short-term goals
youll always find a few pieces missing. If your race is two months down the line,
it can be very easy to just bumble along if you dont have smaller targets to tick off
each day, says Team Skys Luke Rowe. Short-term goals mean youre achieving
something every single day along the way.
TOP TIP
If youre cycling to lose weight, take it step-by-step. Its great that youre
committing to a stack of unwanted kilos, but its not only unrealistic to
focus on the end goal, its also unhealthy. Stick to a balanced diet, cut out
the junk and focus on small weekly weight loss targets.
NO HALF MEASURES
Its often said that pro
cyclists are at the level
they are because their
numbers have come up
in the genetics lottery.
While theres truth in
that, the desire to work
hard is just as important
according to GiantAlpecins Carter Jones.
I would put far more
weight on dedication than
innate physical ability. A
lot of people have talent,
but in the end I believe
it comes down to who
uses it the best and is
the most dedicated. This
is comprised of years of
consistent hard work.
This season is the first
in the WorldTour for the
26-year-old Jones, after
several years chipping
away on the domestic US
scene. My dedication
through those early years
has been the biggest asset
to my success, he says.
I figured if I tried for
long enough eventually
someone would notice!
TOP TIP
Have you ever come
away from a sportive
with an excuse? We
have, and usually the
performance can be
traced back to a lack of
training. Like any
endurance sport, you get
back what you put into
cycling. Youre not going
to magic a performance
out of the hat if you
havent worked hard in
the months beforehand.
TOP TIP
Taking time out can
often feel like your
fitness is going
backwards, so if youre
taking a break from
cycling, stay active.
Trek Factory Racing pro
Frnk Schleck describes
himself as an outdoor
freak who goes hiking
in the mountains on
breaks from the racing
circuit. This will not
only refresh you
mentally, but exercise
other muscles that are
neglected on the bike.
STAY CALM
UNDER PRESSURE
Regardless of your ability,
if youre unable to hold it
together mentally youre
most likely doomed.
Cycling, and sport in
general, is littered with
athletes whove said to
have bottled it under
pressure; Cadel Evans
was often accused of that
until he finally won the
Tour de France in 2012,
anyway and Marco
Pantani, though again
successful at times in his
career, was fragile.
All athletes have
different ways of coping
with pressure. For a rider
like Michael Hutchinson,
a dominant time triallist
on the British scene, the
pressure largely comes
intrinsically, and he has
an interesting strategy
for coping with pre-race
nerves. I remind myself
that it doesnt really
matter and that nobody
really cares!
TOP TIP
Everyone has different
ways of coping with
pressure. One of the best
ways is to remove
yourself from the
situation and focus on
something else, its
what Mark Cavendish
does. I listen to music
or do something with
my family. FaceTime is
great for speaking with
my kids when Im
abroad, but when Im
home I end up helping
to colour in a Barbie
book or a sticker book.
Mark Cavendish
TRAINING
Many sportives have
the route available
to download on the
organisers website,
so do it ahead of time
and possibly even
ride it ahead of time
INDULGE (WHEN THE
TIME IS RIGHT)
The cycling season is a
long one, and not letting
your hair down every once
in a while is unrealistic.
I love a night out more
than anyone, says
Rowe, and when the
time is right Ill go out to
God-knows-what-hour
and have a drink. But
theres a time and a place
for it. Between October
and November in the
off season, go for it, but
during the season I need
to be on the straight
and narrow.
Alcohol is often seen
as a cyclists enemy but
Michael Hutchinson has
a fairly relaxed attitude
towards the booze: I
once watched someone
down a bottle of red wine,
then get up at 6am the
following morning and
set a national record, so
its not certain doom for
bike riders.
TOP TIP
You dont need to cut
out alcohol altogether in
the build-up to your big
event. The key is to
avoid excess, especially
before big training
sessions or sportives.
Alcohol will leave you
dehydrated in the
morning, so if you do
have an unavoidable
night out planned,
drinking lots of water in
between drinks can help
relieve that groggy
feeling. If you do think
about saying no to that
glass of red the night
before your big event,
know that many pro
riders are out there
somewhere saying yes.
EMBRACE YOUR
SUPPORT NETWORK
They say no man is an
island and behind many
successful cyclists are
supportive partners,
parents and confidantes.
My wife Peta is the
only person who says no
to me and who Im scared
of, says Cavendish.
She looks after me. She
understands my job and
is supportive when Im
away and looks after me
when Im home. She
does a brilliant job of
technically being a single
mum when I am away.
For Australian pro rider
Tiffany Cromwell, this
support network goes
deep. Whether its been
my training partners or
personal relationships
at the time, the positive
people around me have
certainly always helped
push me to that next
level. My coach is also an
important factor, keeping
me on track and pushing
for that next goal.
TOP TIP
Cycling can be a very
time-demanding hobby,
but its easy to work it
around family life. Its
possible to train plenty
during family holidays
without it getting in the
way, if you get it under
your belt before
breakfast. There should
be give and take too, so
never forget to support
your partner in their
hobbies and passions.
DO YOUR HOMEWORK
For Carter Jones, feeling pressure is largely a direct consequence of failing to do
the appropriate training, preparation and research prior to a race. Is he hitting
the numbers, has he packed all his equipment, does he know the key parts of
the course? If the answer is yes, then he doesnt feel any need to be stressed:
In the end all you can do is your best, and looking back, as long as I gave
100 per cent effort I can be happy. Maybe not satisfied, I always want more,
but happy.
TOP TIP
Many sportives have the route available to download on the organisers
website, so do it ahead of time and possibly even ride it ahead of time. Many
sportives, including the Haute Route and Granfondo Stelvio Santini, have
pre-event briefings where youll learn where likely pinch points are. Make
sure you attend them rather than relying on hearing it second-hand.
TRAINING
LISTEN TO ADVICE
MIX IT UP
STRIKE A BALANCE
BE CONSISTENT
Dedicating yourself to a
single pursuit is not only
physically exhausting but
mentally tiring, especially
if youre so rigid in how
you train. Most elite
cyclists have sessions
dictated by coaches,
but as long as youre
hitting those numbers,
theres nobody telling
you where you need to hit
them. I go exploring!
insists Cromwell, when
asked how she keeps
her training interesting.
Ill look at a map, pick
a point where I want to
get to and work out how
to get there. This is most
true at the start of the
season because it makes
me want to get back on
my bike. You never know
what is around the next
corner and it keeps the
riding exciting.
Shes also a big believer
in cross training:
Varying the workouts
keeps your muscles from
getting trapped in the
same routine.
TOP TIP
Advice is everywhere
but as Hutchinson says,
the ability to distinguish
good advice from bad
advice can be hard when
youre starting out.
Bend the ear of riders
at your club whove won
a thing or two good
advice will often be
found among people
whove had success.
TOP TIP
Core strength is
crucial to cyclists,
but is hard to
improve on the
bike. If youve ever
suffered from back
pain after a couple
of hours riding, a
weak core could be
the cause. Regular
exercises such as pelvic
tilts can strengthen
the back and eliminate
pain long-term.
Achieving an optimal
work-life balance is
what most of us are
striving towards
TOP TIP
Achieving an optimal
work-life balance is
what most of us are
striving towards. Unlike
Furlan, our cycling
comes under life,
so any time you stop
enjoying your cycling
it is time to step back,
take a break and
re-energise.
TOP TIP
Gains are always small
and incremental in
cycling, which means
that over a long period it
can often feel like youre
not making any. A good
way to feel tangible
progress is to pick a
climb in your area, ride
it as hard as possible
every three or four weeks
and upload it. Strava now
offers you a graph to
show your performance
on particular segments
over time and its
always a huge boost
to see a continuous
upward curve.
THEN
TACKLE
THE TOUR.
POWE
15
20
AR TOUR
RB
www.PowerBar.eu/tour
TRAINING
KEEP YOUR
DIET SIMPLE
PUT YESTERDAY
IN A BOX
LEARN FROM
YOUR MISTAKES
KNOW WHEN
TO STOP
As Hutchinson says,
if youre motivated
to train, youll also be
motivated to over-train.
Even the best arent
immune to overcooking
themselves. Its human
nature to continue to
strive towards a target
and resting can seem the
antithesis to that. You
have to decide on your
rest days and stick to
them. You have to find a
way to allow yourself the
odd day off just because
you feel you need it. I
used to give myself three
duvet days a month,
extra rest days that I
could cash in whenever
I felt like it.
Taking days off from
training is something
that Cromwell has also
slowly come to terms
with. The number of
times Ive heard retired
athletes mention one
thing that they regret
in their career is not
resting enough. Athletes
struggle to sit still for too
long. You can continue
working at a high level
for a long time but
without rest you become
a diesel athlete rather
than a turbocharged
petrol engine. Its very
difficult to accept when
to stop. Some athletes
are better at it than
others but it comes down
to the mental game and
listening to your body
when it needs rest.
TOP TIP
TOP TIP
Increasing your intake
of protein will help to
repair and grow the
muscles that are
damaged through
training, as well as
supporting the immune
system. Good sources
include fish, pulses
and whey
protein
shakes, but
processed
and red
meat should
be reduced.
TOP TIP
If running out of fuel
towards the end of
sportives is a recurring
theme, its useful to
keep a food diary for
both the night before
and the ride. Bonking
will happen because of
a lack of carbohydrate
intake during the ride,
so counting calories
will show you what
your body requires to
meet demands.
TOP TIP
Training constantly in
top gear can lead to
burnout, which can be
hard to both spot and
acknowledge. Have your
improvements started
to plateau or even
reversed? Do you give in
to excuses to cut short
training? Is your sleep
disrupted? Any of these
could suggest burnout
and mean its time to
stop and recalibrate.
WITH THE CUBE NATURAL FIT SHOE SERIES WE INTRODUCE OUR HOLISTIC APPROACH
OF NATURAL FIT TO THE WORLD OF ROAD, ALL-MOUNTAIN AND TRAIL RIDING. OUR
SHOES FEATURE UNIQUE TRAITS, SPECIFICALLY DESIGNED TO PREVENT AND REDUCE
COMMON BIKE ASSOCIATED ISSUES. THE EXTRA LARGE ADJUSTMENT RANGE FOR
CLEATS ENABLES EVERY RIDER TO CHOOSE THE PERFECT PLACEMENT AND THUS AVOID
KNEE PROBLEMS. FURTHERMORE, THE SHOES ARE EQUIPPED WITH INGENIOUS DETAILS
LIKE THE CUBE WINGS, AN ADDITION TO THE VELCRO STRAPS FOR EASY HANDLING EVEN
WHEN WEARING GLOVES. THE CUBE VENT SYSTEM ALLOW YOUR FEET TO BREATHE AND
THE REFLECTIVE LOGOS ON THE BACK INCREASE VISIBILITY AT NIGHT. THE PERFECT
CHOICE FOR EVERY RIDE.
CUBE WINGS
ERGONOMIC POSITION
CUBEBIKESUK
CUBEBIKESUK
TRAINING
WHETHER YOU CALL IT THE ZONE, THE HIGH OR THE RUSH OF A GOOD RIDE,
ITS A BIG PART OF WHAT KEEPS US PEDALLING. BUT WHATS THE SCIENTIFIC
EXPLANATION FOR THIS BUZZ, AND CAN CYCLING ACT AS MEDITATION?
TRAINING
GET CONNECTED
At its best, cycling makes me feel at one
with the world, agrees Dublin-based
coach Alan Heary (alanheary.com), who
has worked with a number of Olympians
and was in training for last months Race
Across America when we spoke to him.
SUSTAINABLE HIGH
What Heary and Csikszentmihalyi are
describing is a mellower, more sustainable
buzz than the one you feel after youve
given your body a beasting with a sprint or
brutal hill session, or caned your energy
reserves to the max in a race. Although,
the high that comes after a painfully
hardcore spinning or turbo session, done
to a blaring soundtrack tailored to press
your personal override button, is arguably
more addictive.
CYCLING TRIGGERS A
STATE OF FLOW TOTAL
ABSORPTION IN THE TASK
AT HAND, SO THE BOOST
YOU GET MIRRORS THE
BENEFITS OF MEDITATION
1. INTENTION
2. BREATHING
Seen those
red-faced people in
the gym holding
their breath as they
push up a hill, or
suffer through a
spinning class? It
might look as if
theyre working
hard, but its
counterproductive.
Your muscles need
oxygen, deprive
them, and youll get
tired more quickly
3. TIMING
Rhythm is vital.
Every exercise has
its own inherent
tempo to recognise.
Tune into the
movement of your
body to find the
rhythm of ride that
works for you.
4. FORM
5. RECOVERY
Whether its
recovery between
workouts or
between exercises,
an awareness of
your physical,
emotional and
mental wellbeing
during this
downtime is
essential. Stay alert
and focus on your
breathing and other
physical sensations.
Is your breathing
indicating you could
work harder, or that
TRAINING
CALMING INFLUENCE
Most people, coaches and athletes
included, refer to this sort of experience as
an endorphin high, although the science
shows this is a misnomer. Professor Arne
Deitrich, a psychologist now at the
American University of Beirut, was part of
a US team that led a study back in 2004.
I had suspected long before we did the
study that endorphins couldnt explain the
sort of high cyclists and runners speak
about. Endorphins are proteins and, as a
result, cant cross the blood-brain barrier.
Plus, endorphins are what get released
when you take morphine-based drugs and
they have trademark biological signals
(constricted pupils being the most
obvious). None of these symptoms is
visible post-exercise, so it seemed
extremely unlikely endorphins had
anything to do with it.
R
A
E
G
E
D
I
U
G
FIT
SOLE
INSOLE
Weve tried to
describe the shape
of every shoe
here to guide you
towards the right
ones for your feet.
But fit is massively
personal, so
however tempting
online prices might
be, trying a shoe
on for real before
you buy is the only
way to really know
theyll work for you.
Having said that,
our testing proved
you cant always
assume that a shoe
that feels great at
first will feel great
after 50-100miles.
The baseline of
shoe performance,
nylon, fibreglass,
carbon fibre or
mixes of all three
are used for
different shoes
depending on price.
Stiff soles mean
maximum power
transfer but can
create pressure
spots if not
properly shaped.
Thin soles keep you
close to the pedal
and light soles
minimise weight.
The intermediate
layer between your
foot and sole. Some
shoes use a shaped
or adjustable insole
while others rely on
a shaped footbed
on the actual shoe.
Solid or vented
insoles can be used
to tune the airconditioning effect
and antibacterial
elements are useful
for keeping smells
at bay.
PERFORMANCE
SHOES
We kick out the watts and spin out the miles in 16
pairs of shoes from 50 to 170
There are some really fancy
lids and skinsuits about
these days but when it
comes to performance and
comfort, nothing you wear
is more important than your shoes. So, how
did we choose our selection and how you can
use our guidelines and reviews to get the
best possible pair of performance shoes for
the riding you do?
By performance shoes we mean bikespecific, rigid soles with a triangulated threebolt fixing for Look, Shimano, Exus and
Campagnolo-style plastic cleats, though a
handful of our shoes also have a two-hole
fixing for mountain bike-style SPD cleats.
Weve started at 50 but brands like DHB
and BTwin start their proper shoe range at
around 30 and were amazed how much
tech you can get for well under 100 these
days. We havent tested hyper-expensive
1
4
UPPER
CLOSURE
GEAR
GUIDE
WE SAY
Not universally
comfortable but
potentially outstanding
performance shoes
for the price
DHB
R2.0C
64.99
HIGHS
Super-stiff, supersecure, cheap
LOWS
Stiffness can
cause numbness
XLC CB-R04
49.99
66.66
75
GEAR
GUIDE
BTWIN
700
WE SAY
Impressively stiff and
light pro-performance
shoe for narrowerfooted riders and
great value too
79.99
Pro-level shoes at an
amateur-level price
Weight 514g (size 44, no cleats)
Sizes available 40-46
BONT RIOT
BEST
VALUE
HIGHS
Stiff sole,
super-secure fit
LOWS
Narrowness can
cause numbness
SHIMANO R107L
DMT PEGASUS
90
109.99
125
GEAR
GUIDE
WE SAY
Excellent secure,
stylish and comfortable
upper undermined by a
heavy, chunky and
cheap sole
SPIUK Z16R02
familiar sole
INSIDE INFO
Fit for purpose
Not only are there a
wide range of shapes
and stiffnesses, but
cleat positions also
vary. Thats crucial
when setting up
new shoes, as just
templating position
off your old ones wont
always work. Tools
like Ergons TP1 cleat
overlay tool (19.99)
can help, but you can
also calculate cleat
position by sliding
the cleat backwards
and forwards until the
transverse centre line
FIZIK R5
129.99
CYCLESHOW.CO.UK
Show supporters:
Keep in touch:
@CycleShow
facebook.com/CycleShow
GEAR
GUIDE
MAVIC
KSYRIUM PRO
WE SAY
More sportive
than sprint sole, but
superbly secure and
comfortable uppers
at a good price
130
BEST
ON TEST
HIGHS
Top-end comfort,
mid-level price
LOWS
Reasonably stiff
rather than super rigid
LAKE CX217
159.99
159.99
164.99
Bike tools
GEAR
GUIDE
WE SAY
Very high
on performance
and seriously low on
weight but a crusher
if youre not
careful
HIGHLY
COMMENDED
BONTRAGER
VELOCIS
VERDICT
169.99
Graham Watson
RIDE.
FIGHT.
WIN.
ORCA COFIDIS REPLICA
Orbea celebrates its 175th anniversary in 2015 with the
enthusiasm that has always characterized the company.
6JGCUUQEKCVKQPYKVJ6GCO%QFKUKUQPGQHVJGOKNGUVQPGUCEJKGXGFVJKU[GCTCPFKVKUCPGZEKVKPIRTQLGEVHQTVJG
HWVWTG6GCO%QFKUKUCRTGOKGTVGCOVJCVYKNNEQORGVG
in the biggest events in the international pelotn, with
TCEGTUCPFGSWKROGPVVJCVJCXGYQPVJGTGURGEVQHVJG
World Tour.
9QTMKPIKPCUUQEKCVKQPYKVJ6GCO%QFKUYGCTGFGXGNQRKPIRTQFWEVUHQTVJGURGEKEFGOCPFUQHVJGOQWPVCKP
UVCIGUYKVJ&CPK0CXCTTQCPF.WKUPIGN/CVCPFHQT
the sprints with Nacer Bouhanni.
&KUEQXGTVJGHQWT1TDGC%QFKU4GRNKECOQFGNUQP
orbea.com
BIKE TEST
LAP OF HONOUR
We put four super-efficient, Di2-equipped aero bikes through the
ultimate test in one of the worlds best biking destinations
BIKE TEST
SPECIFICATION
HIGHS
LOWS
Poor rear brake
feel and heaviest
on test despite
carbon wheels
BUY IF
You want a very
coherent, easily
enjoyable aero
all-rounder
The stunning,
seemingly endless
descent to Soller
is a nerve and tyretesting treat
Hunger games
Were soon back into a rhythm, rolling past the
legendary dead end road that snakes down to
the cove at Sa Calobra. The steady climb up past
the mountain lakes and tunnels of Son Torella
and the stunning, seemingly endless descent to
Soller is a nerve and tyre-testing treat, but
theres a feast for the eyes as we climb into the
village of Deya. With the warmth of the day and
steady climbing pulling heart rates up and zips
down its a natural place to break for coffee.
Its another sort of natural break for me as I
try and get rid of the stomach cramps thatve
been dogging me since toothache forced me to
hit the painkillers in the middle of the night.
Im significantly lighter at least as we contour
round the stunning amphitheatre-like setting
of Deya and round to even more jaw dropping
views on the northern coast road. Ive managed
to chew down a bit of ham and cheese baguette
and Im joining in the banter rather than biting
back bile.
Its all peachy until Ben drops a morale
bomb by pointing out that the 135 miles still to
go is further than hes ever ridden before.
Thankfully, the BMCs predatory descending
character is enough to get him right back into
the game, making the most of the powerful
brakes, consistent alloy rim braking and razor
sharp yet surefooted handling of the Swiss
speed weapon down into Andratx.
Something snaps
in me and I resolve
to at least get us
into town at a
decent pace
SPECIFICATION
HIGHS
Weight 7.64kg
(56cm)
Frame Cervelo
Smartwall aero
Fork Cervelo FK42
tapered carbon
Gears Shimano
Ultegra Di2
Brakes Shimano
Ultegra 6800
Wheels Mavic
Cosmic Elite
Finishing kit 3T
stem and bar,
Mavic Yksion Comp
23mm tyres
Impressively
comfortable,
efficiently fast aero
all-rounder
LOWS
Low grade
wheels and
tyres, ugly Di2
installation
BUY IF
You want an
ultra-efficient
yet comfortable
distance machine
BIKE TEST
BIKE TEST
SPECIFICATION
HIGHS
Outstandingly
accurate, confident
and powerful
feel with equally
sorted kit
LOWS
Firm ride feel,
faffy brakes, limited
tyre size
BUY IF
You want an
outstandingly
driven and dynamic
feeling performer
Easier rolling
After more, mercilessly long stretches of
main road, Paul steers us through a welcome
section of rolling, rural lanes that lift us out
of the saddle and lift our spirits. We bounce
through Arta with a sense of building hope.
Ryan and Ben put in epic pulls over long rise
and fall road sections and the cassettes weve
all been staring at for over 10 hours are
running their chains over encouragingly
small sprockets. Shads still isnt telling us
how far weve gone across the seemingly
endless prairie towards Can Picafort, but
there cant be more than 10 per cent left now.
Ben blitzes the flat sections, Ryan and I tow
whenever the road curves upwards, while
Shads fills the gaps and guides us closer to
home. We can see the mountains of the
morning silhouetted by the falling sun to our
left and dare to let the enormity of what
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Excellent 9.2/10
BIKE TEST
When Shads
shouts there are
eight miles to go,
I fold into
freewheeling
surrender
SPECIFICATION
HIGHS
Stylish, effortlessly
fast frame with kit
to match
LOWS
Occasionally
unnerving handling
on large size,
inconsistent
braking feel
BUY IF
You want stop and
stare looks with full
gas performance
www.etaperoyale.com
6 UK LOCATIONS
0117 9273444
info@bike-science.com
www.bike-science.com
R
A
E
G E
GUID
KEYS
PROTECTION
Nobody wants a
bare metal lock
clattering against
their frame, so
some protection
in the shape of a
rubber coating or
a material sleeve
will keep your bike
looking good, and
prevent the lock
from corroding.
140 | August
July 2015
2015
| CYCLING
| CYCLING
PLUS
PLUS
3
4
SHACKLE
LINKS
We know it as the
U-shaped part of a
U-Lock or padlock.
Its called a shackle
because thats
exactly what it
does: shackles
two things
together. In our
case, its shackling
our bikes to
something sturdy.
LOCKS
& CHAINS
INSIDE INFO
Make it difficult
If a thief is determined
no lock will prevent
your bike from being
taken. Your aim should
be to make it difficult.
If it takes more time
and makes more noise,
your average thief
is more than likely
to look for an easier,
GEAR
GUIDE
ABUS BORDO
GRANIT X
PLUS 6500
99.99
HIGHS
Can fit around
large objects
LOWS
Pivots will always
be a weak point
Articulated link locks like the Germanmade Bordo are useful as they offer the
shape changing and fill-ability properties
of a chain while having a structure that
folds into a neat box shape. You can fill
the lock with the frame, front and rear
wheel, and still have room for a lamppost.
The weak spot is always going to be the
links though, and bolt croppers quickly
popped this one open. But, if you combine
the Abus with a small U-Lock, its size
and versatility quickly begin to show
their benefits.
WE SAY
The 6500 is a
good performer,
but versatility is
the thing
ONGUARD 8002
SQUIRE HAMMERHEAD
290 COMBI
53.99
42.99
49.98
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GEAR
GUIDE
BEST
ON TEST
WE SAY
The Granit X Plus
540 is a typically
impressive lock
from Abus
ABUS GRANIT X
PLUS 540
89.99
HIGHS
One of the best
U-Locks ever
LOWS
Youre still carrying
over 1.5kg of steel
HIPLOK DC
59.99
KNOG STRONGMAN
79.99
GEAR
GUIDE
KRYPTONITE
MESSENGER
MINI
WE SAY
Good value, and the
second shackle frees up
space for the main lock,
but only average
toughness
44.99
KRYPTONITE MESSENGER
64.99
CHAIN
ONGUARD MASTIF
39.98
64.99
GEAR
GUIDE
WE SAY
Very tough and
portable bike security
if youre happy carrying
around 2.5kg of
metalwork
HIPLOK
GOLD
HIGHLY
COMMENDED
84.99
VERDICT
Our lock test is one of the harshest
around. We shape our own bolt
cropper blades, use the best cutting
discs and learn how to pick locks.
We do what any high-end bike
thief would do. We set a limit of five
minutes to crack a lock, and weve
never failed. With that in mind,
anything that scores over three can
be seen as a good lock.
Its no surprise to see the usual
suspects topping the honours list,
but Kryptonite and Abus have been
joined by Hiplok, which has produced
the excellent mini DC and wearable
if heavy Gold, and we were also
impressed by OnGuards Mastif chain.
But its Germanys Abus that takes
both top spots. Its 3.5kg Granit
Power XS chain takes portability
to its limit, but it is very tough. The
ultimate accolade, though, goes
to the Granit X Plus 540 U-lock,
belying its middleweight status with
a heavyweight performance. A good
size, superb design and very strong.
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ZONE IN
TARGET PRACTICE
A full, detailed breakdown
of training zones can be
found on the Wattbike website
at http://tinyurl.com/paheqzj.
What you need to do now is put
together a training schedule
that incorporates enough time
in each zone. Intensive sessions
will stress your muscles, but
they will only adapt and grow
if they are allowed time to rest
and recover.
TRAINING
TION
I
R
T
U
N
Milk, chocolate
especially, will
provide a great source
of amino acids, protein
and carbohydrates.
Consuming just 500ml
post training has
been shown to boost
recovery and reduce
DOMS (Delayed Onset
Muscle Soreness that
achiness you get after a
hard session), improve
glycogen re-synthesis
and has been proven
to be better in
rehydration postexercise than water.
CHERRY ON TOP
Drinking at least
30ml of cherry
juice twice a day for four
days prior to training/
Omega-3 fats
found in chia
seeds/flax seeds are
extremely beneficial in
aiding in recovery and
reducing inflammation.
Add to milk and blend
to get the beneficial
effects of both. In
addition, they may
also help to lower
cholesterol and support
heart health.
INSTANT
EXPERT
Clean the bar of
any grit and dry it
thoroughly before
getting out the
new tape
SPICE THINGS UP
Turmeric is the
most-studied
spice in the western
world and contains
curcumin. Taking
200mg two days
pre- and one day postevent helps to reduce
inflammation and
muscle damage,
leading to faster
muscle repair.
GO BANANAS
There is no
denying that the
fabled banana really is a
leader. Its high in carbs
(especially the riper
they are) and potassium
(lost in sweat during
exercise), so a banana
smoothie is perfect to
aid recovery.
EDGE
L
W
O
KN
Turn to tumeric
for a natural
recovery boost
TAPE
YOUR BARS
ROBERT WEEKES, EX-SRAM
AND NOW CYCLE REPUBLICS
LEAD SPANNER MAN SHEDS
LIGHT ON REPLACING YOUR
BAR TAPE
Getty
Getty
FIX A BROKEN
SEAT CLAMP
When saddle and bike
part company you are
going to want to ride
home somehow...
CHECK IT OUT
Riccardo Guasco
AIM TO CHEAT
KEEP IT ZIPPED
TOTAL REMOVAL
Got no zip ties? In that case
youre in for a pretty
uncomfortable ride home (or to the
nearest bike shop if youve got one on
your route). Multiple Grand Tour
winner Alberto Contador is known to
train riding out of the saddle for
periods of up to 20 minutes to perfect
his climbing technique, so heres your
chance to get some pro-level training
in. We suggest taking the seatpost out
of the seat-tube completely in this
situation, rather than riding home with
a spike for a saddle.
TRAINING
LEDGE
W
O
N
K
BUILD BRIDGES
GO PLYO
Plyometric training
involves explosive, often
jumping-based movements.
These include box jumps squat
with arms extended forward and
your rear end pushed back, then
swing your arms for momentum
and jump off the ground onto a
step or stable box. For ice
skaters, stand on one leg then
hop from side to side, switching
legs as if you were hopping over
a puddle or speed skating (swing
your arms, touching the opposite
arm to the opposite standing
leg). These are great ways to
increase strength and power.
SINGLE LIFE
One-legged movements
are great for mobility
and restoring muscle balance.
Single-leg deadlifts are fantastic
for targeting glutes and
hamstrings. Hold a dumbbell in
each hand, down in front of your
upper thighs with arms straight.
Lower the dumbbells to the floor
while raising the left leg behind
you. Keep your hip and knee
(lifted leg) extended. Once you
feel a stretch return to the start
position, switch legs and repeat.
Single legwork offers the chance
to highlight imbalances and, as a
result, work on correcting them.
Steve Behr
POWER UP
R
E
U
Q
N
CO
AL
S
L
I
A
R
T
Y
R
U
B
R
E
T
THE CAN
IV
T
S
E
F
G
N
I
L
C
Y
C
T
KEN OUR TERRAIN AND DISTANCE
CHOOSE Y
cling
bhf.org.uk/kentcy
13 September 2015
Seb Rogers
Russell Burton
TRAINING
NG
TRAINI
GO THE DISTANCE
BE MENTALLY TOUGH
of the hardest
3 Some
rides were overnight in
GET LEANER
WITHOUT
LOSING POWER
GIVE ME STRENGTH
Many endurance cyclists shy away
from strength training in the misheld
belief they will become big and bulky.
In the absence of any meaningful
strength training riders may get lighter
but are unable to put the hammer
down and push out big numbers. Select
simple exercises that involve key
muscle groups for cycling - squat,
deadlift and Romanian deadlift. Keep
the repetitions low [3-5] and the sets
between 3-5, with a heavy load that
you should be able to lift under control.
Russell Burton
TRAINING
DEALING WITH
OSTEOPOROSIS
What you should know
about the condition
NG
TRAINI
WHAT IS IT?
USE
YOUR
TURBO
ALL
YEAR
Kinetics Bruce Fina explains that static trainers are not
just for winter. Heres why you should keep yours out
MAKING TIME
RACE PREP
ALL-WEATHER TRAINING
PREVENTION
Stop smoking and keep alcohol to
recommended limits. Get enough
calcium in the diet (mainly through
dairy food) and vitamin D (in oily
fish and fortified foods such as
margarine and breakfast cereals).
Weight bearing exercise is essential;
the National Osteoporosis Foundation
recommends brisk walking or running
for 30 minutes a day. Try to do some
muscle strengthening exercises such
as weights, press-ups or pilates twothree times a week.
Andy Ward, GP and cyclist
@awkwardcyclist
WWW.MERIDA.COM
Lifetime warranty on all
frames, including racing.
* Applies to frames manufactured since 2011
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In association with
TRAINING
www.wattbike.com
BEGINNERS TIP
KNOW YOUR
HEART RATE
AND POWER
TRAINING ZONES
AND STICK
TO THEM.
Without the
numbers, getting
THE
ASK R
T
EXPE
Suggested workouts
Workout 1
5mins easy warm up, 30mins (or 2x 5mins,
with 4mins rest between intervals) at
Recovery (less than 60% MHR/45% FTP
Zone 1 (60-65% MHR/45-60% FTP) at
90rpm, 5mins cool down.
Add 5mins per week for each for the next
three weeks; increase the intensity into Zone
1-Zone 2.
Workout 2
10mins easy warm up, 2x10mins with
2.5mins rest between intervals at Zone
1-Zone 2 (65-75% MHR/60-75% FTP) at
90-95rpm, 10mins cool down.
Add 2.5mins to each for the next three
weeks; increase the intensity to Zone 2.
Workout 3
5mins warm up, 45mins (or 3x15mins, with
4mins rest between intervals) at RecoveryZone 1 at 90rpm, 5mins cool down.
Add 5mins to each for the next three
weeks; increase the intensity into Zone
1-Zone 2.
After week four, start to build into your
normal training plan.
through the
recovery phase is
trial and error.
Knowing them
avoids mistakes
that lead to overtraining, injury
and illness.
DO ONE THING
THIS MONTH...
KEEP YOUR HEART RATE IN THE
RIGHT ZONE
Managing the physiological effort is
the key to helping the body recover
fully and to be prepared for the uplift
in training intensity later on.
It will be very tempting to increase
both duration and intensity from
a perception that its easy and
boring. If youre asking if it can
really be doing any good, the simple
answer is yes. Treat the body with a
little tender loving care and it will
respond brilliantly in return.
Failing to recover and repair the
body fully may lead to further injury
and/or early build up of unnecessary
fatigue and put back recovery
significantly. Be patient, listen to
your body and ignore any outside
influences to do longer duration,
higher intensity riding until youve
completed a full recovery phase.
There is always plenty of time to get
back to more serious training once
youve fully rehabilitated.
For more information on finding
your heart rate zones, go to
www.britishcycling.org.uk
ASK OUR
EXPERT
Need training
advice? Send
your questions
to: cyclingplus
@immediate.
co.uk
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ES
UR
NG
KI
NT
BI
Y
TH
VE
BO
AD
ES
UR
NT
AD
VE
What is a
bothy?!
A bothy is a kind of
Scottish mountain hut.
Dotted across the wild
plains and heather-clad
Some of the
graffiti that was
safe for us to
show. Its not
exactly Banksy,
is it?
China mugs
havent made it
to the Highlands
yet. The locals
still drink from
Iron Age vessels
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ES
UR
NT
VE
AD
GTs Grade
makes short
work of gravel,
but the terrain
has some tricks
up its sleeve
OUT OF AFFRIC-A
The plot of the film, Dog Soldiers, sees a
group of British Army Special Forces stuck in
a Scottish farmhouse as a pack of ravenous
8ft-tall werewolves attempt to make
ribbons of them. It was set in Glen Affric, not
a million miles from here and with night
MICE AGE
over every
surface. Luckily
its not that
heavy
evanscycles.com/right-bike-guarantee
T&Cs apply
AD
VE
NT
UR
ES
Out of the
saddle and the
Grades 52T pro
compacts large
chainring comes
into its own
Ric enjoys a
boil-in-the-bag
meal, or a large
hot toddy. For
medicinal
purposes only
GT GRADE 2000
SPECIFICATION
HIGHS
Weight 9.2kg
(XL/58cm) Frame
Carbon Fork
Carbon Gears
Shimano 105,
52/36, 11-32
Brakes Shimano
R685 hydraulic
discs Wheels Stans
No Tubes Grail
Finishing kit GT
stem and bar,
carbon seatpost,
Fizik saddle, 28mm
Continental Gran
Sport Race tyres
Unique, smooth,
fast, capable and
extremely versatile
LOWS
Some may not like its
individual looks
BUY IF
You want a genrebusting bike thats an
absolute blast to ride
Bothy
etiquette
2. CLEAN UP AFTER
1. HAVE A BACK-UP
Of course, bothies
offer a fantastic
opportunity to meet
interesting, new
people and tend to be
uninhabited but
bump into a raucous
group of backpackers
Theres usually a
brush about to help
clean out a bothy
after youve stayed
a night. Take your
rubbish with you and
give it a quick sweep.
Its not really asking
very much for free
accommodation,
is it?!
4. HEAD TORCHES
Fully charged head
5. BE PREPARED FOR
COMPANY
If you do get visitors,
be welcoming and
offer them some food
or a hot drink. You
are in a wild
and lonely place,
after all...
EPIC RIDES
or the 23 days of
the Giro with its
harder-than-France
climbs that would leave a
mountain goat giddy, seven
heart-bursting sprint stages
and TTs among the citadels
riders clock up almost
3500km of blood-draining,
pedalling purgatory. The
beauty is that, as with the
Tour, us mere mortals can
take on a stage. Definitely
not for the reluctant
EPIC RIDES
TransPyrenees Road
Race, Spain
The weather,
as well as the
hills, can turn
against you in
the Pyrenees
or something shorter
but with its own
unique approach to
tough terrain try one of the
three routes along this
cobbled classic course. The
official race, which
concludes the Spring
Classics season in April the
week after the Tour of
Flanders, is possibly the
worlds most famous
one-day pro race. With the
nickname of The Hell of The
North the 253km course
from 50 miles north of the
French capital to Roubaix,
on the Belgian border,
features more than 50km
over bone-shaking
cobblestones or setts
maintained the way the
Romans meant them to be.
Although youll need to
be a top pro to tackle the real
thing, the Paris-Roubaix
Challenge offers we mere
mortals a chance to follow in
the pitted wheeltracks of
legends. You can take on the
Image lupispuma.com
Above The
nearest most of
us will get to a
lunar landscape:
Mont Ventoux
Cingls du Mont
Ventoux, France
EPIC RIDES
Image lupispuma.com
Image ironhorsebicycleclassic.com
Transamerica
Transamerica, USA
petulant upstart
likely to irk devotees
of the RAAM, the
TransAmerica race is a longer
bike-packing route for solo
ultra-racers. There are no
entry fees - nor prize money
- just the honour of completing
6812km covering 10 states
from Oregon to Virginia.
Riders must only use the
publicly available services
such as restaurants, filling
stations and bike shops as
opposed to having dedicated
support. Juliana Buhring
finished the inaugural 2014
race in 20 days and 23 hours
taking first place in the
hat began as a
race between two
cycling brothers
against a train in the 19th
century was resurrected by 36
riders in 1972 and is now, 41
years on, a classic bike event
attracting cyclists from across
the States and foreign fields
too. The three-day festival
features criteriums, circuit
races, road races, tours, BMX
races, trials, dual slaloms,
%
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Image centcolschallenge.com
EPIC RIDES
Stopped in your
tracks The
Marymoor Crawl
Not unique to one
velodrome, this
track-standing trial is
a great spectacle and a
not-to-be-missed
opportunity to ride in.
Whether its in Londons
Olympic Velo Park or its
place of origin - the
Marymoor Grand Prix
track meet in Redmond,
Washington State - the
rules are the same.
Riders set off from turn
four of a velodrome and
have to track-stand for
three to four minutes.
They arent allowed to
cross the starting line,
put a foot down, touch
a rail or other riders,
leave the track or ride
backwards. Those that
are left standing when
the start bell rings then
sprint around one lap of
the track to finish the
race, and complete a
unique test of balance,
poise, concentration
and static endurance.
Trans-Siberian Extreme
Above Crossing
continents: from
Moscow you end up
travelling further
east than China
Right If youre
riding 9200km it
makes sense to be
as comfortable as
you can
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TEAMG
CYCLIN
PLUS
Bike fit
Getting your bike ready for a multi-stage sportive should be
an essential part of your preparation, both before and
during the race. Maxime Ruphy, of Mavics neutral service
team working at the Haute Route, explains
WORDS).'-6'(3-$8|IMAGE MANU MOLLE
178 | July
August
2015
2015
| CYCLING
| CYCLING
PLUS
PLUS
M
HE TEA
MEET T
Richard
Schofield
John
Whitney
Paul
Robson
By necessity, much
of my training for
last years Haute
Route Dolomites was
confined to the
Wattbike in our office
basement. It did
wonders for riding at
a high intensity for
the first two or three
hours of each stage,
but all week Id fall to
pieces on the final
climb. Thats been on
my mind this year. I
tend to get a bit
bored riding huge
distances in training,
so Ive been sure to
ride more sportives
and gran fondos,
which keep my
attention better.
This month Ive
ridden a couple of
belters: first the
Granfondo Stelvio
Santini, which was
140km in the Italian
Alps that finished
with 60km uphill
to the top of the
Stelvio Pass, followed
by Velothon Wales,
a tremendous
closed-road event in
South Wales that if
you missed this year
should be on your list
for 2016.
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If you insist... A
big ride from the
recently opened
Gloucester Services
calls for some
light refreshment
Service
course...
IN ASSOCIATION WITH
On your Marks
Im excruciatingly middle class so Ill
concede that I like the services with
an M&S. If youre on the way home
from a heavy weekends drinking
with your friends, feeling ravaged
and in desperate need of the kind of
atonement you can only get from a
quinoa salad and some not-fromconcentrate orange juice, these are a
beacon of light. But perhaps youre
more sensible than that now youve
swapped heavy weekends on the
sauce in Newquay for early mornings
on the bike before languidly flicking
through the pages of Cycling Plus
(other cycling magazines arent
available). The M&S Simply food at
Leigh Delamere services doesnt hold
the same allure it once did.
Its unlikely that service stations
have a special place in your life, unless
you live in or near Gloucester. Apart
IN ASSOCIATION WITH
Water wheels
The brief ride along the Gloucester
and Sharpness Canal is a pleasant
experience thats topped off nicely
when we come away from the water.
Frampton-on-Severn is another
village thats new to me and I
wonder why Ive never come here
before. It sits on a wide, open grasslined road and feels like a proper
English village. Its resplendent in
the afternoon sun. Theres a pub
at the end and Im envious of the
people sipping ice-cold pints on
IN ASSOCIATION WITH
LOCAL KNOWLEDGE
NEAREST STATION
Gloucester; Stroud
nationalrail.co.uk
FOOD AND DRINK
We ate at Dursleys
Old Spot Inn (www.
oldspotinn.co.uk),
but there are
plenty of places to
eat and drink along
the route, in
Stroud, Nailsworth
and Frampton. Or
you could stock up
at Gloucester
Services farm
shop, butcher or
fishmonger
WHERE TO STAY
Gloucester, Stroud
E
R
O
T
S
N
I
S
E
D
O
C
USE THESE
!
E
V
A
S
O
T
E
N
I
& ONL
50
P
C
d
n
e
p
S
0
5
5 OFF
0
0
1
P
C
D
N
E
P
S
0
0
10 OFF 1
0
5
1
P
C
D
N
E
P
S
15 OFF 150
0
0
2
P
C
D
N
E
P
S
0
0
20 OFF 2
IN ASSOCIATION WITH
Sneak out of
the back door
at Gloucester
Services and head
for Stroud on the
A4173 and Wades
Lane. (Be aware
that there are
parking charges at
the services).
At Stroud, look
for the Canal
and follow
National Cycle
Route 45 to
Nailsworth.
At Nailsworth,
head down
Market Street
and Horsley Road
and youll end up
on the rolling
At Berkeley,
youll turn
right and
head down Station
Road and Halmore
Lane towards
Slimbridge.
At Slimbridge,
head for the
water, cross
the bridge over
the Sharpness and
Gloucester canal,
and turn right,
riding along the
canal towpath
to Framptonon-Severn.
At Frampton,
youll ride
towards
Frocester and
Nympsfield before
arriving back at
Nailsworth, where
you need to head
back down NCN
Route 45 to Stroud.
Stay on the
cycle path
when you
reach Stroud and
follow the signs
for Stonehouse.
When you reach
Stonehouse, its
a few short miles
north to get back
to Brookthorpe
and the Gloucester
Services.
9dd^jYe]k[YfZ][mklgeZmadllgYfqkh][a[Ylagf&Hd]Yk][gflY[lmk^gjegj]\]lYadk&
F]oYf\j]nak]\^mdd[YjZgfjY[]^jYe]k]l^gj*()-$oal`aehjgn]e]flk^jgel`]gja_afYd
eg\]daf[dm\af_l`]ghlagfg^e][`Yfa[Ydgj]d][lja[Yd[YZd]jgmlaf_Yf\l`]f]oH>+(
ZgllgeZjY[c]lYkklYf\Yj\&Fgomkaf_[gfn]flagfYdj]egnYZd]k]Ydhgkllg]fYZd]<a*
k]YlhgklZYll]jqafklYddYlagf&
RRP: 1249.00
F]o^gj*()-$[geh]lalan]dqhja[]\^mdd[YjZgfjY[]^jYe]k]loal`lYh]j]\`]Y\lmZ]Yf\gn]jkar]\
\goflmjflg_an]mdljYkla^^Yf\]^[a]flja\af_[ge^gjl&
RRP: 799.00
www.recyclenow.com
Gear/Brake Levers:
Shimano Tiagra
Cassette: Shimano
Tiagra 12-28T
599.00
Frame: Triple butted
7005 Series Aluminium
Gear/Brake Levers:
Shimano 105
Front Derailleur:
Shimano Tiagra
Cassette: Shimano
Handlebars: 4ZA Alloy
Stem: 4ZA Alloy
Seatpost: 4ZA Alloy
Saddle: 4ZA
699.00
Front Derailleur:
Shimano 105
Frame: Hydroformed
triple butted 7005 Series
Aluminium
Fork: Carbon blades
with alloy steerer
Wheels: Mavic Aksium
Tyres: Continental Ultra
Sport II 25mm folding
bead
775.00
Fork: Carbon
Gear/Brake Levers:
Shimano 105
899.00
Frame: 24 Ton High
Modulus Carbon
Gear/Brake Levers:
Shimano 105
Fork: Carbon
Cassette: Shimano
Handlebars: 4ZA Alloy
Stem: 4ZA Alloy
Seatpost: 4ZA Alloy
Saddle: 4ZA
999.00
Gear/Brake Levers:
Shimano Ultegra Di2
Cassette: Shimano
1,999.00
Frame: 24 Ton High
Modulus Carbon
Gear/Brake Levers:
Shimano Ultegra
Fork: Carbon
Ultegra Di2
Cassette: Shimano
Handlebars: 4ZA Stratos
Stem: 4ZA Stratos
Seatpost: 4ZA Stratos
Saddle: 4ZA Stratos
Dynamic Comfort
1,449.00
WE RODE IT!
VELOTHON WALES
14 June 2015 > 140km > 1826m climbing,
50km > 634m climbing
TOM DYE
Cardiff
As a Welshman it
was a fantastic
experience to ride on
home roads and see
such great support
on the roadside.
IAN HAMILTON
Bromley
There were queues
at registration but
the ride was superb.
Wide open roads and
lots of space.
REUBEN BAKKERDYOS
Bristol
The freedom of
riding flat out on
closed roads through
the Welsh
countryside puts
Velothon Wales as
one of the best
sportives Ive done.
WE RODE IT!
As an Italian Gran
Fondo-style event
the riders set
off together
N
DO S A
MIS UTE
MIN
2
3
1
CALENDAR
AUGUST
1
GOLDEN OLDIE
Jurassic Classic
16 August
The fight against
prostate cancer is
the cause, but what
about the effect?
Given the amount
of climbing in the
100-mile route,
tired legs probably.
Exmouth Rugby
Club is the base,
and the ride heads
out to Honiton
at the mid-point
either side of
some work in the
Blackdown Hills.
prostatecanceruk.org
EASTERN
PROMISE
Tour de Broads
23 August
Dean Downing has
kept himself busy
since calling time
on his pro career,
and hes still got
plenty of energy.
Hes the guest
at this Norfolk
sportive and will
ride its 117km out of
Strumpshaw Hall.
revolutionevents.co/
tour-de-broads
GET REGISTERED
Reg Harris
Cyclosportive
30 August
Bury lad Reg
Harris was a fivetime track world
champion in the
1940s and 50s, as
well as an Olympic
silver medallist.
This sportive, set
up by the local
Rotary Club with
the support of his
family, honours his
memory and raises
funds for local
charities. Harris
started his career
with Bury CTC
and whether you
choose the 26- or
51-mile routes,
youll ride on many
of the roads on
which Reg would
hone his incredible
turn of speed. Its
an up-and-down
route, with nearly
4,000ft of uphill on
the 51-miler. The
ascent of Winter
Hill is a highlight.
regharrissportive.
co.uk
STAR TURN
Hoy 100
30 August
For a man who
made his name
riding round a
FAMILY FUN
Castle Combe
Severn Bridge
Sportive
30 August
Two great
landmarks of the
southwest Castle
Combe motor
racing circuit
and the Severn
Bridge and this
100km/100-mile
sportive lets you
ride them both.
Its part of a wider
family cycling
festival, with
agility rides for
kids and a vintage
bike display.
severnbridge
sportive.co.uk
RIDING AWAY
MANS UP
Le Mans 24,
22-23 August
550 teams and 2500
riders will descend on
the Le Mans Bugatti
Circuit for this
gruelling day-long
race. The 4.2km track
has some kinks in it,
with a sharp climb near
the beginning giving
way to a long gradual
descent towards the
line. Entry starts from
275 per team.
24heuresvelo.fr
RACE NUMBERS *
*Okay, we know its not meant to be a race!
THE ALPINE
CHALLENGE
WHEN 9-13 Sept
WHERE Annecy
DISTANCE TBC
(110km average
per day)
PRICE 995 entry.
From 1620 inc
accommodation.
WEBSITE
alpinechallenge.
co.uk
Motorbike
outriders will
secure rolling road
closures for each
group and keep
pesky motorists
from riding
among you.
The number of
riders who
finished last years
edition. 23 fell by
the wayside,
emphasising the
tough demands of
three consecutive
days in the Alps.
The length of
the prologue in
kilometres up the
Col de la Forclaz on
the opening day,
used to separate
riders into seeded
groups. 18km
technically makes it
a time trial, but lets
not be pedantic.
The number of
former pros
Dave Dent beat
to win last year. A
Tour de France
winner (Stephen
Roche) and ParisRoubaix (Magnus
Backstedt), no less.
Other events in
HotChillees
calendar are
London-Paris,
Dunkerque-Roubaix
and The Cape Rouleur
in South Africa. The
series has something
for everyone hills,
mountains, cobbles
The length in
minutes of
the Eurosport
highlights
package you can
expect to see
following the race.
The number of
climbing metres
riders will scale
over the four days.
Cols include the
Aravis, Croix Fry
and Tour de France
fave, Semnoz, the
climb that saw
Chris Froomes
yellow coronation
in 2013.
ADVERTISING
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D
N
A
es
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k
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uci
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EX-the pro peloton t makes the best?
ider
From
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for
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w
but
MARKETING
Marketing Manager David Leach, david.leach@immediate.co.uk
CIRCULATION
Trade Marketing John Lawton, john.lawton@immediate.co.uk
LICENSING
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NEXT ISSUE ON SALE Tuesday 18 August 2015
MANAGEMENT
ED
T
S
E
T
R are
E
B
B
U
G R mance tyres
N
I
C
A
R -perfor
16 high nd rated
a
ridden
T
U
O
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O
O
H
S
T
E
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GROrUa vPForce v Athena
Ulteg
CK
A
B
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C
BOUN CRASH!
A back
M
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F o get you
Tips t bike
r
on you
Print 42,871
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IdeNan!d
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O gust 2015
18 Au
202 | August 2015 | CYCLING PLUS
BE AN INSIDER
Ian Field
UK National Cyclocross Champion
Hargroves Cycles Race Team
Jeff Oliver
024 7634 5237
Richard Bate
07779 600071
www.vintagecyclecomponents.co.uk
villagecycles@gmail.com
Castleford &
West Yorkshire
Mobile and shop
Graduated Jan 2014
Ian Watson
07527 487928
ian.e.watson@blueyonder.co.uk
Linlithgow &
West Lothian
Northern Ireland
Cycle Performance recovery
Mobile mechanic
Graduated Nov 2013
Craig Kennedy
07800 909426
info@thebike-er.co.uk
Mobile repairs
Steve Green
01286 871125
post@greensbikeshop.co.uk
rbate70@hotmail.com
Are you a
Bike-Inn Graduate?
The Bike ER
Mobile mechanic
Graduated Dec 2012
Caernarfon
Lincoln, Grantham
& area
Cliff Edge Cycles
Mobile mechanic
Graduated March 2015
Wayne Priest
07771 602609
Rivington
Pedals and spokes
Service and Repair Shop
Peter Watts
07857 327134
peter@pedalsandspokes.co.uk
priestbloke@msn.com
Horsham &
West Sussex
Manseld
Horsham Bikes
B.I.G since 2012
Jonathan Blunt
07794 596929
Simon Tring
07880 806209
info@tred-shop.com
www.horeshambikes.co.uk
stringy66@live.co.uk
Preston &
North Lancashire
East London
Richard Ball
07967 023962
richardjball@blueyonder.co.uk
Jon Colborne
07564275827
enquiries@helmwind.co.uk
Mobile repairs
John Atack
07843 687808
J.atack7@btinternet.com
Margaret Gibbs
07834 896442
gibbsm7878@gmail.com
Merseyside &
North West
South Manchester
& North Cheshire
Marlow area
Buckinghamshire
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Graduated Jan 2014
Martin Girdwood
07929 892429
Peter Hawtin
07715 560627
Terry Davies
01260 271233
07887 393025
marting115@hotmail.co.uk
pete.hawtin@gmail.com
terrydavies100@gmail.com
Bristol, Gloucester
& Wiltshire
Shefeld &
Chestereld
West Sussex
Wakeeld area
Mobile mechanic
Graduated July 2013
Probike Tec
Mobile and retro restoration
Graduated Jan 2015
Onsite Cycles
Mobile mechanic
Graduated2014
Walkers Wheels
Mobile mechanic
Graduated Oct 2013
Dave Wilks
07506 177595
Roy Walker
07854 386687
dave@thewilkesfamily.co.uk
R.walker888@yahoo.co.uk
Barry Redman
07738 114243
barrycyclemaintenence@
hotmail.co.uk
Moray, Scotland
Retford
Bespoke Cycles 2 U
Mobile mechanic
Graduated Oct 2012
Bikespokes
Mobile mechanic
Graduated July 2014
Kevin Grant
07801 365710
www.bikespokes.co.uk
xme@bikespokes.co.uk
Andy Morgan
01454 880872
07443 333219
andy@ride-on-cycles.co.uk
Richard Shimwell
07500 033977
manny28@btinternet.com
Congleton
Freewheeling Bikes
Mobile and shop
Graduated Jan 2013
Oundle
Mobile repairs
Mark Hardy
07966 799019
Mark@oundlebikex.co.uk
Workshop
quality tools
at DIY prices
Free wheel-building lm
(USB) value 22.50 with
40 or more order for
wheel building equipment
Free maintenance lm
(two lms on one USB)
value 20 with 40 or
more order for tools
DIRECTORY
LEGAL
Jan Dowsett
Tim Walters Serious Law
If youve had a serious injury, talk to expert, caring solicitors,
with a track record of outstanding results for cyclists:
www.seriouslaw.co.uk
Serious Law LLP is authorised and regulated by the Solicitors Regulation Authority. Serious, Serious Law, Serious Injury Law and Helping to rebuild lives are registered trademarks and trading styles of Serious Law LLP.
C YC L E AC C I D E N T ?
GET ADVICE FROM THE EXPERTS
Alyson France & Co. Solicitors
Developed by a cycling solicitor to provide a
specialist service, with in-depth knowledge of
the issues affecting cyclists
For free initial advice no obligation
call 0151 348 4400 or
e-mail enquiries@bikeline.co.uk
NO WIN NO FEE
Alyson France & Co. Solicitors
125 Brimstage Road, Heswall, Wirral
Member of the Law Society Personal Injury Panel
Authorised and regulated by the Solicitors Regulation Authority No. 287787
BIKELINE
www.bikeline.co.uk
HOLIDAYS
Come and experience one of
the best cycling areas in Europe
Ride where pro teams train
Guided Road Cycle Tours - Tailor made
Local English speaking guides
Web: www.catalanadventures.com/
tours/guided-road-cycling-tour/
Tel: +34 972534246
Email: info@catalanadventures.com
Discounts
for CTC
Members
2015 Brochure
Available
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DIRECTORY
GENERAL
.UK
ISLEOFWIGHTCYCLINGFESTIVAL.CO
5 TO 27 SEPTEMBER 2015
FAB SCENERY!
wwwDndULDELkes.com
CHALLENGING
RIDES
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210A York Road - Hartlepool - TS26 9EB
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LEADING A SEPARATE LIFE
AFTER A WEEK OF CENTRAL LONDON
COMMUTING, NED WANTS CARS
AND BIKES TO KEEP THEIR DISTANCE
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IDE THE
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WELCOME
12
04 20
NEW RIDERS GUIDE
Any new sport or leisure activity can be daunting at first,
and this includes cycling. So with the sun shining and
more and more people taking up cycling, or returning to
it after an absence, we thought it time to produce this guide for
the newbie rider. Taking up cycling can be a life-changing
experience, improving your health, saving you money and
perhaps giving you a new sporting outlet. All of these reasons
and more are covered in 14 reasons to ride. Once youve
caught the cycling bug, youre going to want to know what
bikes to buy, the kit you need, all about Strava and how to
look after your bike. And when youve read and digested
these youre ready to tackle your first event
Paul Robson, Deputy Editor
CON T EN T S
14 Reasons to ride 04 Buying Guide 08 Essential Kit 12
Introduction to Strava 16 Bike Maintenance 20 Puncture Repair 24
Training Plan 26 My First Sportive 32 Beginners Events 34
C Y C L IN G P L U S // N E W R I D E R S G U I D E
14
REASONS
TO RIDE
ROAD CYCLING HAS NEVER BEEN SO POPULAR, BUT IF YOURE STILL
UNCONVINCED WEVE GOT 14 SOLID GOLD REASONS WHY ITS FOR YOU!
WOR DS | SI MON L O CK
N E W R I D E R S G U I D E // C Y C L IN G P L U S
14 REASONS TO RIDE...
Steve Behr
04/O5
Riding in a
group is a great
way to improve
your bike
handling skills
Healthy body
As hobbies go they dont come
much healthier. Cycling is a
fantastic form of exercise and,
unlike running, it doesnt put huge
amounts of pressure on your knees. With
obesity now affecting 25 per cent of UK
adults and 10 per cent of children, finding
fun ways to keep yourself and the family
active makes a lot of sense. Cycling not
only helps to keep your body fat down
and lower your cholesterol, the knock-on
effects of regular cycling include
healthier bowels, better sleep and a
reduced risk of developing cancer.
C Y C L IN G P L U S // N E W R I D E R S G U I D E
Cycling cities
As Britain continues to
transform itself into a
bike-friendly nation,
more money is being pumped into
our cycling cities. With 114m
being injected into eight Cycling
Ambition Cities by the last
government, there will be yet more
cycle lanes and paths and the rise
in two-wheeled transport looks set
to carry on.
Technological advances
Road cycling might be going
through a purple patch right
now but its not like its
suddenly been invented. When
the first Tour de France was held
in 1903, riders pedalled 17kg steel
bikes with wooden rims and one
gear across stages averaging
400km. Nowadays, for less than
a grand, you can get a great
aluminium frame, 22 gears and
some top-notch components, all of
Comfortable kit
As well as the bikes the
kit has also come a long
way. Now theres no need
to suffer over long distances
when theres so much top quality
clobber on the market. Whatever
the weather theres a material out
there to keep you warm, cool, dry
and, most importantly, comfy and
happy. For everything you could
possibly need head to page 12.
Governmental gains
Having wised up (somewhat)
to the fact that driving
a car is not a healthy or
sustainable way to get from A to
B, the government is desperately
trying to make cycling more
achievable. The Cycle to Work
Scheme allows you to purchase a
Wannabe Wiggo
A beautiful mind
The physical benefits of
cycling are understandably
the ones that usually grab
the headlines, but there are also
huge mental gains to be had
from riding your bike. Getting
regular sunlight has been proven
to increase levels of the feelgood hormone serotonin while
researchers from Illinois University
found that a five per cent increase
in cardiorespiratory fitness from
cycling led to an improvement of
up to 15 per cent in mental tests.
14 REASONS TO RIDE...
06/O7
Laurence Crossman-Emms
Tom Simpson
Winning ways
For riders with a
competitive edge
theres plenty of
opportunity to get out there and
test yourself against fellow riders
or the clock. New sportives and
gran fondos are popping up all over
the place with plenty of femaleonly events and beginner-friendly
distances to choose from too.
Roads less
travelled
Once youve got to
grips with the road
there are lots of new directions you
can take your cycling. If you like
the tarmac moving quickly beneath
your wheels then why not try out a
time trial, or if speed is your thing
perhaps a velodrome could be the
place for you. In winter months the
cyclo-cross season takes over parks
and trails and provides cyclists with
a great way to get off road and enjoy
some mud. Beyond this there are
plenty of mountain bike disciplines
to choose from, each one more
grin-inducing than the next.
C Y C L IN G P L U S // N E W R I D E R S G U I D E
BIKE
BUYER'S
GUIDE
FROM FLAT BAR TO DROP BAR AND FROM ALUMINIUM TO CARBON, CHOOSING
THE RIGHT ONE CAN SEEM DAUNTING. WE EXPLAIN WHERE TO START
WOR DS | SI MON L O CK
BUYING A BIKE...
08/O9
Where to buy
Your local
independent
bike dealer will
set up your bike
for you safely
Healthy body
The Cycle to Work initiative has
encouraged employer-purchasing
schemes combined with
government tax breaks. This
makes it possible to treat yourself
to some serious equipment, worth
N E W R I D E R S G U I D E // C Y C L IN G P L U S
Bike choice
For general riding such as
commuting, a robust mount is
obviously preferable, but if you
want to add a bit more fun and
speed to the equation, or start
entering events, you can have your
cake and eat it too if you make
the right choices.
For example, should you go for
aluminium, steel or carbon? Frame
material will largely be dictated by
the price, but expect either lowgrade steel or aluminium to cost
up to about 400. From this point
onwards, oversized aluminium
tubing is pretty much dominant.
As you head towards the 1000
mark you start seeing carbon forks
and the occasional carbon frame,
though expect to see some kit
compromises to hit the 1000
price point.
Whatever material its made of,
a road or racing bike will get you
about faster than any other type of
bike, whatever you ask of it. Fancy
taking a sedate spin? Check. Fancy
entering a sportive? Again, check.
Fancy something competitive?
Another check. Road bikes will take
BUYING A BIKE...
10/11
Component choice
Such is the state of refinement and
technology in bikes today that
virtually any widget you could think
of has been designed, tried, tested
and put on the market, offering
what amounts to an overflowing
buffet of choice. Consequently,
another way to fine-tune your bike
is to think of some of the features
you want and ask the helpful
salesperson if that combination is
already available off the peg.
Sizing
We strongly recommend you not to
buy any bike until youve checked it
for size. As with clothes and shoes,
Basic maintenance
Try to check over your bike once
a week, because riding can be
hard on kit. Get a track pump for
home keeping your tyres at the
right pressure means less rolling
resistance and extends their life
considerably. Pay extra attention
to brakes and wipe grit off the
rims and pads so they last longer.
Be sure to keep your drivetrain
clean, and use a suitable lube, plus
check your tyres for broken glass
or thorns. If your maintenance
skills are lacking consider a course
see the feature on p20. You can
also find many bike maintenance
walkthroughs at www.bikeradar.com.
Enjoy it!
Hopefully, youre now armed with a
bit of extra knowledge and have the
confidence to know what to look
for, what to ask for and how to buy
it. Remember: riding a bike is both
challenging and rewarding. But
most of all its fun. Yes, there are
myriad health and wellbeing
benefits, not to mention financial
ones if you commute by bike. But
nothing can beat the sense of
happiness when all you focus on is
the here and now of your ride and
not the things to do Post-it note
on the fridge door; nothing but
movement, action and reaction. So
go ride and enjoy the freedom!
C Y C L IN G P L U S // N E W R I D E R S G U I D E
SELECT
THE RIGHT
GEAR
HERES A GUIDE TO THE BASIC RIDING WARDROBE, TOOLS AND ACCESSORIES
YOU NEED TO KEEP SMOOTHLY SPINNING AWAY THE MILES
I M AGE | RUSSELL BU RTON
N E W R I D E R S G U I D E // C Y C L IN G P L U S
ESSENTIAL KIT
12/13
Clipless pedals
Endura Airshell
89.99
+++++
Helmet
Helmets can help protect
you in the event of
unfortunate accidents or collisions.
Plus, you might find that if you
wear one and follow sensible
precautions on the road, youll
feel more reassured about your
safety on the bike. This means
you can concentrate your efforts
on developing your technique,
handling skills and simply
enjoying the ride. They are also
required when riding most events.
Theres a huge range of lids on
the market, with styles, colours,
A very neatly
finished carbon lid,
that comes with
reinforcing bridges
within its EPS
core. A rotary
dial takes care
of horizontal
adjustment, and
fit can be further
tweaked with a
three-position
vertical adjustment.
GT Corsa 29.99
+++++
Shoes
Road shoes have stiff
soles for efficient power
transfer; also your feet wont flex
over the pedals. Most cycling shoes
have threaded holes in the soles so
that you can bolt on the cleats you
need to use with clipless pedals.
Its quite difficult to walk in road
cleats so some commuters prefer
trainer-like shoes with embedded
cleats. These are used with the
SPD pedal system pioneered by
Shimano, and can be worn on and
off the bike. See the main mag for
our pick of performance
cycling shoes.
Mini pumps
Any seasoned cyclist will
tell you that if youre
riding more than a mile or so from
home on your bike you should be
prepared to fix punctures. Whether
you swap your inner tube or patch
the damaged one (see the Puncture
repair kit box over the page) youll
need to reinflate before you can be
on your way. A lightweight mini
pump will be barely noticeable
in your pack or attached to your
bikes frame. Dont scrimp
on size too much though,
C Y C L IN G P L U S // N E W R I D E R S G U I D E
Mitts
Castelli Free
Aero Race 140
A bib yoke keeps
everything flat and
minimalist, while
maintaining support
and stability. A new
Progetto X2 Air insert
features a layered
construction to
minimise chafing.
Its comfortable and
barely noticeable
during short outings
in the saddle.
Bibshorts
For riding in the depths
of winter invest in a pair
of cycling tights to keep your legs
toasty, but come milder weather
you can switch to cycling shorts.
These will be made of tight-fitting
stretchy panels to allow freedom of
movement without excess material
to bunch or chafe.
Shorts come in various shapes
and sizes, so find what works for
you and the weather youre riding
in. For spring and autumn, slightly
heavier material paired with knee
warmers work well, but youll want
lightweight fabric in the heat.
Poorly fitting shorts can lead to
chafing and discomfort.
N E W R I D E R S G U I D E // C Y C L IN G P L U S
Locks
If you leave your bike
unattended at all then
youre going to need to lock it.
This is one area where you truly
get what you pay for: good locks
arent cheap but the best will resist
anything short of power tools and
make a thief look elsewhere. Its
impossible to be sure how good
a lock is just by looking at it, but
tests have shown that the best
protection comes from D-shaped
shackle locks with hefty armouring
around the lock mechanism. The
D of the lock should engage at
both ends and the key
should be flat
not a cylinder,
which is easier
to attack. If
yourekeeping
your bike in the
garage, consider
a strong wall lock.
Security ratings
The most consistent is the Sold Secure Rating.
Gold, Silver and Bronze show how long a lock
will hold out. Bronze is 1 min with basic tools,
Silver 3 mins with a wider array of tools and
Gold 5 mins with more sophisticated kit. The
Dutch ART standard (rated 1 to 5+, the higher
the better) is also a good guide.
ESSENTIAL KIT
Track pump
Light source
Most bike lights
use Light Emitting
Diodes (LEDs), which
emit light by being
switched on and off
quickly. If you switch
lights on and off for
different lengths of
time you can boost or
reduce output.
To keep annoying
punctures and rolling
resistance to a minimum,
you need to pump your tyres
up regularly. While mini
pumps are excellent for roadside
emergencies they require quite a
lot of effort to get a standard 23mm
road tyre up to 100psi. Track pumps
are larger and much handier for
home use. Look for a heavy, stable
base; fold-out feet are handy if you
want to pack the pump and take it
to events. A decent model should
have a pressure gauge, possibly a
digital one. Most road tyres have
Presta valves, but pumps with
Schrader heads too are useful.
14/15
Lights
Essential if youre going
to ride after dark, lights
do two jobs: make you visible and
illuminate the road. In the city
theres enough ambient light that
you just need small, fairly bright
units that other road users can
see. They can be combined with
reflectors to increase your profile.
For unlit roads you need something
more powerful. Efficient, bright
LEDs and lithium-ion rechargeable
batteries mean compact lights can
now pack an incredible amount of
power. Theyre great for longdistance commuting.
Mounting
Needs to be strong enough to hold the
light over bumps but also offer a quick
release-style system for removal. Mounts
that require no tools to fit are a bonus but
by no means necessary.
Jerseys
Glasses
Almost an essential,
especially if youre prone
to streaming tear ducts or like
summer rides in the country,
where getting a fly or grit in your
eye is no fun at all. Choose glasses
with as much coverage as possible
and look for photochromic or
interchangeable lenses, so you can
adapt them to the conditions dark
for sunny days, clear for night and
yellow or orange to make overcast
days look cheerful! You can get a
basic set with three lenses without
breaking the bank.
Fabric
Look out for materials that wick (move
moisture) sweat from the inside of the jersey
to the outside, where it can evaporate.
The better the fabric does this the more
comfortable you will be.
65 +++++
C Y C L IN G P L U S // N E W R I D E R S G U I D E
STRAVA / TECH
16/17
GET
MORE
KUDOS!
FREE ONLINE GPS TOOL STRAVA IS A GREAT WAY TO TRACK YOUR PROGRESS
AND CHALLENGE YOUR FRIENDS. HERES HOW TO GET THE MOST FROM IT
WOR DS | W E ISI A K UC Z AJ
trava (www.strava.
com), the free online
network for athletes, is
hugely popular among
cyclists from beginner
level to Grand Tour
pros. The Segment
Leaderboards and Challenge
features are well known and used
by riders finding motivation from
the friendly competition that
Strava inspires. But many users
dont realise they have a host of
undiscovered additional functions
at their disposal too. Here are five
lesser-known ways to use Strava to
help you get more out of the tool.
Heatmaps/Route Builder/
Local
The Heatmaps
function reveals
the most popular
routes in an area
C Y C L IN G P L U S // N E W R I D E R S G U I D E
Segment Explore
So youve planned your new
route, but how do you know if a
particular segment is suited to
your abilities? In the Explore area
of the dashboard, select Segment
Explore and you can find the vital
statistics for any existing segment
on the global map, including
distance, grade, elevation and
Compete against
yourself or others
on Strava to
help you realise
your potential
STRAVA / TECH
18/19
TECH
KNOW HOW
TECHNOLOGY IS REVOLUTIONISING THE WAY WE RIDE MAKING IT SAFER,
EASIER AND MORE FUN. HERES A LOOK AT SOME OF THE BEST HIGH-TECH
TOOLS TO HELP YOU GET MORE FROM CYCLING
Velozone Free
This free online tool allows you to
upload and comment on routes and
photos, analyse your performance, get
tailored training plans (for an additional
fee) and compete with other riders
via leaderboards. Event listings and
competitions are on hand to provide you
with extra motivation. Velozone also
launched a free iPhone app for use on
the go.
www.velozone.com
Training Log/Calendar
Lots of athletes keep a training
diary, so they have an accurate
record of the miles theyve done
and level theyre at as they build
towards their goal event. By using
the built-in Training Log and
Calendar, you can review how
much youre riding in a week,
month, or even over a whole year,
which is a great tool when youre
looking to improve and keep track
of your progress. Simply click on
any month for a closer look at
your activities during that time,
and youll see highlights for when
youve been putting in a lot of
rides, as well periods when youve
not been in the saddle as much.
Both these functions are available
in the Training drop-down menu
on your online dashboard.
BEST SMARTPHONE
Apple iPhone 6 From 539
At over 500, handsets only are pretty
expensive, but cheaper with contracts
through network providers. The
iPhone is king, with a top spec and the
widest range of accessories, apps and
compatibility.
www.apple.com/uk
BEST APPS
Ride ID Free
C Y C L IN G P L U S // N E W R I D E R S G U I D E
MAINTENANCE
KEEPING
IT ON
THE ROAD
DESPITE CYCLING DAILY ELIZABETH ELLIOTTS BIKE MAINTENANCE SKILLS
WERE SERIOUSLY LACKING, SO SHE ENROLLED ON A CTC COURSE
PHOTOS | A DA M GA SSON
N E W R I D E R S G U I D E // C Y C L IN G P L U S
Sign up
There are plenty of self-help
tutorials online, such as at
BikeRadar.com, and theres a
puncture repair walkthrough on
Whatever
your level of
experience CTC
will have a
course for you
20/21
C Y C L IN G P L U S // N E W R I D E R S G U I D E
Safety first
The first session saw Sally take
me through the M-check. Its
designed to be a quick and easy
way to make sure your bike is safe
to ride, which when you get used to
it, wont take longer than a few
minutes to do. Its so called
because it involves following an M
shape to check five points of your
bike. Starting with the front wheel
you progress to the handlebars,
then to the frame, followed by the
seat and seatpost until you finish
with the back wheel. Sally
explained that you should aim to
do this every two weeks as a
minimum, especially if you ride
most days. Before every ride she
advised me to check the steering,
the brakes, the air in the tyres and
the quick release skewers.
The only slight issue I noticed
with my bike was the left brake
N E W R I D E R S G U I D E // C Y C L IN G P L U S
Above Theres
more to keeping
your bike pristine
than a bucket
of soapy water
Below Make
careful lube
choice to match
the conditions
you ride in
Clean machine
For the next session we went
outside so I could be taken through
the process of cleaning and lubing
my bike. While removing a bit of
dirt from your bike and sticking a
few drops of oil on the chain might
not seem like rocket science, as
Sally stressed, its a very important
part of bike maintenance, because
if you do it regularly you decrease
wear and tear and therefore
your chances of encountering
mechanical failures. It also needs
to be done correctly for it to be
effective, especially when mud and
grime are involved, following three
stages: wash, degrease, lubricate.
With a bucket of hot, soapy water
and the products Sally provided I
set about de-gunking the frame
and drivetrain. Sally explained why
each stage is necessary and the
importance of picking the correct
lube according to the riding
conditions. While I already had a
good idea of how to clean my bike
properly, having someone talk me
through what I was doing and why
gave a relatively simple task a
Brake time
With a sparkling bike we went back
into the warmth to take a closer
look at brakes. Sally said that along
with mending punctures and
repairing chains, the need to adjust
your brakes is one of the main
issues youre likely to encounter
while out on the bike. As brake
pads and blocks wear, the slack can
be taken up by the barrel adjusters.
Without doing this, the brake
levers pull back to become close
to or even touch the handlebar,
preventing effective stopping.
As mentioned, this was
something Id encountered with
my left brake during the M-check
so I was shown how to use the
barrel adjusters to change the lever
position. Winding out the barrel
adjuster moves the lever further
away from the handlebar (in other
words, tightens it which seems
confusingly counter-intuitive) and
winding it in moves the lever
towards the handlebar. Having the
lever at the correct position is
important, not only for safety but
comfort and braking power. As
Sally explained, some people who
have small hands might need the
lever fairly close in to the bar, so
allowance has to be made if this is
an issue for you.
We also looked at block and pad
adjustment, centring the brakes
MAINTENANCE
22/23
A bit shifty
If you ever have problems with
your chain jumping to the wrong
cog when shifting gears or making
a strange clicking sound when in a
certain gear then its possible that
your gears need indexing. To me
its always sounded like a job for a
skilled mechanic only but it is in
fact relatively straight forward.
The art is in having a deft touch
to make only slight adjustments at
a time and a good ear to hear if the
chain sounds like its skipping or
running smoothly and ignoring
the limit screws, which Sally said a
lot of people use despite having
nothing to do with indexing.
Theyre purely for stopping the
chain jumping off at either the top
or bottom of the cassette.
Chain gang
In the event
of multiple
punctures you
need to know how
to fix, not just
replace, tubes
Feeling deflated
Our final focus of the day was on
fixing a flat tyre. While replacing a
punctured inner tube with a new
one is much easier and quicker
than mending it, as Sally pointed
out, there are times when you can
WHILE A SMOOTH-RUNNING
DRIVETRAIN ISNT AS ROMANTIC
AS ROLLING COUNTRYSIDE,
ITS STILL A JOY TO BEHOLD
get multiple flats on a ride (she
used the example of riding by a
hawthorn hedge thats been
recently cut) and you simply
dont have enough inner tubes to
cope. She therefore took me
through the process of removing
a wheel and inner tube, locating
the hole and fixing a patch over it,
and then replacing the inner tube
and wheel.
Like the cleaning and lubing,
this was a job I was already
reasonably confident of being able
to handle but going through the
process with Sallys expert
guidance helped to reaffirm what I
should be doing and increase my
confidence that Id be able to cope
on my own out on the roadside.
Testing, testing
C Y C L IN G P L U S // N E W R I D E R S G U I D E
8 STEP
PUNCTURE
REPAIR
THIS IS THE FIRST JOB THAT ANY AND EVERY CYCLIST SHOULD LEARN HOW TO
DO PROPERLY SAVING YOU TIME, MONEY AND POTENTIALLY PREVENTING
YOU HAVING TO TAKE A LONG WALK HOME
ILLUST R AT IONS | BEN FOX A L L
N E W R I D E R S G U I D E // C Y C L IN G P L U S
A proper fix
If you have the opportunity its
always worth spending the time
doing a full inner tube repair, as
this should be the most reliable fix in the
long run if done properly. Locate the
puncture, clean and roughen the area
surrounding the puncture, smoothing any
moulding marks. Apply a thin layer of
vulcanising solution, and spread around
with your finger. Allow to dry.
WORKSHOP
Fully repaired
Choose an appropriately sized
patch and remove the foil backing.
Add a second thin layer of
vulcanising solution to the tube and
inflate a little. Before the solution has
completely dried, apply the patch. Press
to make sure adhesion is complete, and
dust with chalk or talc or even road dust
if this is all thats available to prevent
the inner tube from sticking to the tyre.
24/25
A quick fix
PUNCTURE
IDENTIFICATION
Slow punctures
Small and slow punctures can
quickly be fixed by adding a CO2
powered foam to the inner tube
(such as Hutchinsons FastAir, 9.99).
Engage the foam canister over the valve
and press go. CO2 pushes hole-filling
foam into the tube while simultaneously
inflating the tube to a reasonable pressure
you may need to top up the tube with a
pump, but this should get you home.
QUICK
FIX TIPS
Tools required
Materials required
10-15 minutes
C Y C L IN G P L U S // N E W R I D E R S G U I D E
GET SET
FOR A
SPORTIVE
WHETHER YOURE NEW TO CYCLING OR REKINDLING YOUR INTEREST, IF YOUVE
NEVER CYCLED A SPORTIVE YOURE IN FOR A TREAT, IF YOURE PREPARED...
PHOTOS | A NDY MCC A NDLISH
N E W R I D E R S G U I D E // C Y C L IN G P L U S
TRAINING PLAN
26/27
C Y C L IN G P L U S // N E W R I D E R S G U I D E
MUSCLE POWER
N E W R I D E R S G U I D E // C Y C L IN G P L U S
HAVE A REST
You dont get fitter when youre
riding, you get fitter when you
recover afterwards. This is why you
need to have at least one day without
exercise every week, or more if you
over-stretch yourself, plus an easy
week each month.
DRINK ENOUGH
get your head prepared for long,
demanding efforts.
DEVELOP TECHNIQUE
Get used to incorporating technique
work into your general rides as well
as devoting regular sessions to
improving your skills. Find a long,
winding hill and time yourself down
it over several runs, looking to get
quicker by laying off the brakes,
leaning into the corners and learning
when to put the power back on. Be
careful though do this with a riding
mate and only on quiet roads where
you can easily see any approaching
traffic. And dont think that you can
make up for poor climbing just by
flying downhill.
Sheltering from the wind in a
group saves you masses of power
output from your legs and will
Above Follow
our training plan
advice to fly
through your
first sportive
Below Set a
realistic goal
for your first
event and stay
focused on it
WEEK 4
WEEK 5
WEEK 6
28/29
TRAINING PLAN
WEEKS 13
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
1hr ride
In the morning
ideally, no
breakfast before
(exercising fasted
is a means of
encouraging
the use of more
stored fat as
fuel), at moderate
Zone 1 effort,
indoors or on
moderate terrain.
1hr ride
Evening ride over
moderate terrain,
ideally with a few
mates or a club so
you can practise
riding in a group.
Two short
sessions, if
possible,
30-40mins am
and pm. Do the
morning ride
fasted, and the
evening ride with
8sec fast efforts
every 5mins.
REST
Endurance
30-40 per cent of
event distance on
a moderate to
rolling course.
Stay in Zone 1
more than 75 per
cent of ride time.
Saturday ride if it
was missed.
Otherwise, a 1hr
ride concentrating
on a higher than
normal cadence.
Recovery day
Ideally, get a
massage or at
least perform
self-massage of
your leg muscles,
especially your
quads.
1hr ride
In the morning
ideally, fasted,
at moderate
Zone 1 effort,
indoors or on
moderate
terrain.
1hr 30 ride
Evening ride,
mainly low Zone
2, but include the
longest hills you
can find for a
total of 30mins
controlled hard
climbing work.
Choice day
Work on
your area of
weakness. You
could do extra
morning fasted
work up to 2hrs.
REST
Endurance
40-50 per cent
of event distance
on a moderate to
rolling course.
Stay in Zone 1
more than 75 per
cent of ride time.
Saturday ride if it
was missed.
Otherwise, 1hr
ride in a bigger
than normal gear
(cadence of
50-60rpm),
pushing effort on
inclines for the
middle 20mins.
REST
1hr ride
In the morning
ideally, fasted, at
top of Zone 1
effort, indoors or
on moderate
terrain.
1hr ride
Evening ride with
hilly terrain,
working out a
Zone 2 pace to
stay smooth with
controlled
breathing.
Choice day
Work on your area
of weakness. You
could do some
extra morning
fasted work up
to 1hr 30.
REST
Endurance
50-60 per cent of
event distance on
a moderate to
rolling course.
Stay in Zone 1
more than 75 per
cent of ride time.
Saturday ride if it
was missed, or 1hr
in a bigger than
normal gear
(50-60rpm),
pushing on
inclines for
middle 20mins.
TRAINING PLAN
WEEKS 46
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
REST
45mins ride
In the morning
ideally, fasted,
at moderate
Zone 1 effort,
indoors or on
moderate terrain.
1hr ride
Work on an area
of weakness:
could be climbing,
descending,
cornering or
group riding.
REST
REST
Endurance
No more than 25
per cent of event
distance on a
moderate to
rolling course.
Stay in Zone 1
more than 90 per
cent of ride time.
Saturday ride if it
was missed.
Otherwise, 1hr of
light spinning
with 8sec efforts
every 6mins.
1-1hr 30 light
spin on rollers/
turbo or flat
terrain (low Zone
1), legs feeling
no pressure.
2hr ride
In the morning
ideally, fasted, at
moderate Zone 1
effort, indoors
or on moderate
terrain outdoors.
1hr 30 ride
Evening ride,
intervals of
5-8mins (equal
work and
recovery) in mid
Zone 2, or chain
gang; aim for
30-45mins of
hard work.
As Tuesday
You can have
two shorter
sessions on this
day as an option
1hr morning
and evening.
Recovery day
Optional 1hr light
spin, low Zone 1,
on rollers or flat
terrain, legs
feeling no
pressure.
Endurance
60 per cent of
event distance
on a hilly course.
Stay in Zone 1 on
flats and low to
mid Zone 2 on
hills. Include
2x20min climbs
if possible.
Saturday ride if it
was missed.
Otherwise, 1hr 30
ride in big gear,
pushing on
inclines for
the middle
40min section.
1hr ride
Morning or
evening ride;
Zone 1, either
indoors or on
moderate terrain.
1hr 30 ride
In the morning
ideally, fasted
at moderate
Zone 1 effort,
indoors or on
moderate terrain.
1hr 30 ride
Evening ride, low
Zone 2 on the
longest climbs
you can find
for a total of
30mins hard
climbing work.
Choice day
Work on an area
of weakness; you
could do some
extra morning
fasted work up
to 2hrs.
Recovery day
Optional 1hr light
spin, low Zone 1,
on rollers or flat
terrain, legs
feeling no
pressure.
Endurance
70 per cent of
event distance on
a hilly course.
Stay in Zone 1
on flats and low
to mid Zone 2
on hills.
Saturday ride
if missed.
Otherwise, 2hrs
with speed
practice on
descents and
5-6 1min Zone
3 efforts.
WEEK 3
WEEK 2
WEEK 1
TRAINING PLAN.
Get bike
mechanics sorted,
kit organised,
rides planned
and nutrition
bought/organised.
C Y C L IN G P L U S // N E W R I D E R S G U I D E
WEEK 7
WEEKS 79
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Recovery day
Optional 1hr light
spin, low Zone 1,
on rollers/turbo or
flat terrain, with
legs feeling
no pressure.
Light day
Its your choice
of training but
bear in mind
whats coming up
in tomorrows
session.
2hr ride
Evening ride,
intervals of
10mins (equal
work and
recovery) in
mid Zone 2, or
chain gang; aim
for 50-70mins
of hard work.
Choice day
Work on an area
of weakness; you
could do some
extra morning
fasted work up
to 2hrs.
REST
Endurance
60-75 per cent of
event distance on
the hilliest course
you can find. Stay
in upper Zone 1
on flats and
include
40-60mins
of Zone 2 work
on hills.
Saturday ride if it
was missed.
Otherwise, 2hr
ride with speed
practice on the
descents for the
middle 40mins.
REST
1hr ride
In the morning
ideally, fasted
at moderate
Zone 1 effort,
indoors or on
moderate
terrain.
1hr ride
In the morning
ideally, fasted
at moderate
Zone 1 effort,
indoors or on
moderate terrain.
REST
REST
Endurance
40 per cent of
event distance
on flat terrain,
staying in low to
mid Zone 1.
Saturday ride if it
was missed.
Otherwise, 1hr
light spin with
8sec efforts
every 6mins.
REST
Bonus 45-60min
morning ride.
Ride fasted and
keep in moderate
Zone 1, either
indoors or on
moderate terrain.
1hr ride
Evening ride with
a few mates or a
cycle club. Aim for
moderate terrain
and work on your
group riding skills.
Two sessions,
30-40mins
morning and
evening. Morning
ride fasted,
evening ride with
8sec fast efforts
every 5mins.
REST
Endurance
50 per cent of
event distance on
a hilly course.
Stay in Zone 1 on
flats and low to
mid Zone 2 on
the hills.
Saturday ride if
it was missed.
Otherwise, 1hr
20mins ride in
a big gear
pushing on the
inclines for middle
40min section.
TRAINING PLAN
WEEKS 1012
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Recovery day
Ideally, get a
massage or
perform a
self-massage.
A 30min light
spin is optional
on rollers or
flat terrain.
1hr 30 ride
Low Zone 2, on
the longest climbs
you can find for a
total of 30mins of
controlled, hard
climbing work.
Choice day
Work on an area
you know is
weakest; you
could do some
extra morning
fasted work up
to 2hrs.
REST
Endurance
40 per cent event
distance on the
hilliest terrain you
can find, or ride a
sportive. Stay in
upper Zone 1 on
flats and Zone 2
on hills.
Saturday ride if
you missed it.
Otherwise, a 1hr
30 ride with
descending at
speed practice and
5-6 1min efforts
in Zone 3 with a
2-3min spin
recovery in
between.
Two short
sessions,
30-40mins am
and pm. Do the
morning ride
fasted and the
evening ride with
an 8sec fast
effort every
5mins.
REST
REST
Endurance
30-40 per cent
event distance
on a moderate to
rolling course.
Stay in Zone
1 for at least
75 per cent of
the time.
Saturday ride if
you missed it.
Otherwise, do a
1hr 20 ride,
practising
descending at
speed for 30mins.
1hr ride
With some top of
Zone 1 3-5min
climbs on
moderate terrain.
Aim for 30mins of
hard work.
1hr ride
Work on an area
of weakness
perhaps climbing,
descending or
feeding while in
the saddle.
REST
GOAL EVENT
WEEK 11
WEEK 10
WEEK 9
WEEK 8
TRAINING PLAN
WEEK 12
REST
N E W R I D E R S G U I D E // C Y C L IN G P L U S
30/31
PACING IS CRUCIAL IN
TRAINING AND ON THE
BIG DAY. THE MAIN
TRICK IS TO CLIMB AT
AN INTENSITY THAT
WONT BLOW YOUR LEGS
Above Staying
hydrated is vital,
so stock your
bottles with
drinks you
can stomach
Above right
Dont let bad
weather keep
you indoors,
keep up the long
rides
AVOID INJURY
When you step up the amount of
riding you do youll be adding
stresses and strains on your body.
You might be tempted to ignore
niggles in order to stick with the
programme. Dont! Riding through
the pain is a great way to make minor
problems major. If you get injured,
take it seriously. Take time off the
bike or do some cross-training, and
if its a biomechanical problem have
your riding position looked at by an
expert. If necessary, visit a health
care professional. Whatever you do,
dont ignore a potential injury.
PACE YOURSELF
Pacing is crucial in training and on
the big day, but its hard to get right.
The main trick is to climb at an
intensity that wont blow your legs.
This comes with experience but if
youve trained by heart rate or power
then you should have a good idea of
what you can sustain. If you dont
know how hard you should be
working, dont go above 85 per cent
of your max heart rate on even the
steepest hills or youll dip too far into
your glycogen stores. Remember,
you have limited glycogen and can
never eat enough to make up for
going too hard too soon.
C Y C L IN G P L U S // N E W R I D E R S G U I D E
RIDING
INTO THE
UNKNOWN
WITH THE TRAINING DONE, ITS TIME TO LINE UP FOR YOUR DEBUT SPORTIVE.
WE GET THE LOWDOWN ON A NEW RIDERS EXPERIENCE OF VELOTHON WALES
W O R D S | E M I LY P A D D O C K
MY FIRST SPORTIVE
32/33
A souvenir to
be proud of the sportives
finishers medals
C Y C L IN G P L U S // N E W R I D E R S G U I D E
NOW
GET OUT
THERE!
NOW YOU CAN PUT ALL OUR TRAINING ADVICE INTO PRACTICE
WITH A SHOT AT 10 OF THE BEST EVENTS FOR BEGINNERS TO
GET INVOLVED IN
Macmillan Cycletta
June-September 2015
This women-only series now has six
events spread across the summer. They
are as easy or difficult as you want to
make them, with all events (apart from
the 42km sportive at the Dragon Ride)
having a 20km option. Several, including
the New Forest event, go up to 150km.
The next event takes place from Loseley
Park, Surrey on 6 September.
www.humanrace.co.uk
Sky Ride
6 September, 2015
This 50-mile route takes you from
Glasgow to Edinburgh, with transport
back for an additional 19 on top of the
28 entry fee. It uses a combination of
closed roads, quiet lanes and bike paths,
and with refreshment stops every 10
miles its a suitable target for those new
to the game.
www.pedalforscotland.org
Manchester 100
13 September 2015
Raising money for local cancer hospital
The Christie, this ride from Manchesters
Wythenshawe Park takes in the flat
lanes of Cheshire south of the city. There
are 100km and 100-mile options, but
given the lack of climbing involved the
latter is an achievable option for a cyclist
looking to tackle their first century.
www.bike-events.co.uk
LEtape London
RideLondon FreeCycle
27 September 2015
1 August 2015
N E W R I D E R S S G GU UI DI DE E / / / C CY YC CL LI NI NG G P PL LU US S
4 October, 2015
By this point in the season you might
have become more adventurous in
your riding, which makes this sportive
a good way to see it out. Based out of
Cirencester College, it has 55, 100 and
160km options, with the positioning of
the cut-off points allowing you to make
a late decision as to which one you take.
www.veloevents.co.uk
Get a taste of
Continental cobbles
on Belgiums Tour
of Flanders sportive
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