By Mark Brouwer

About a year ago I started Speed Factory training. With my Opus bicycle, and my Blackburn fluid trainer, I figured I was set. But as I started training, I realized something: When my trainer was cold, my speed would be quite low, and when it warmed up, my speed would be higher as the resistance changed. At first it didn’t bug me much, but as time went on I wanted to see how much power and fitness I was gaining. The problem was that I couldn’t go by speed, because depending on the temperature, my speed would be different from one time to the next. I wanted an objective standard to go by. Read More …

By Winston Endall

To get the most from your time spent on the bike you need to follow a plan.  Like any journey it’s hard to get where you want to go without a map.  The issue is what should your plan contain. Training for cycling can seem very confusing as the demands are so varying and the workouts to improve a specific skill can be at odds with another energy system.

To go fast you need to train hard and to go long you need to improve the processes in the body that are responsible for aerobic energy turn-over. They aren’t mutually exclusive. You The goal is to end up being able to go the distance of your event as fast as possible. If you an ironman then you need to be fast at a different distance than a mountain biker going 30km. The basis of fitness is the same but the focused event specific work will vary as you get closer to the event. Read More …

If you have a cyclist on your Christmas list or if you are looking to get in better shape yourself then consider getting a pair of snowshoes and poles. Snowshoeing is a great form of crosstraining for the cyclist as it uses a lot of the same muscles and gives you a tremendous cardio load without the pounding of running. Read More …

The snow has started.  There was a little dusting on the ground this morning.  It’s time to move your training indoors which doesn’t work if you don’t have an indoor bike trainer.  We have a large selection of trainers with one to fit your budget.  In addition to trainers we have trainer accessories including riser blocks, sweat nets and training videos.

Trainer Special

Elite Volare Package

Includes:

• Elite Volare Mag Trainer
• Riser Block
• Sweat Net
• Waterbottle

Regularly $379.98     Now Only $269.99  

Until Dec. 24, 2011

Don’t let yourself lose the fitness you built over the summer. Get started on a winter program and go into next spring in the best shape of your life. Read More …

By Winston Endall

If you ask most people where their cycling weakness lies, they will more often than not say hill climbing. Nothing sucks the snap from your legs quicker than a steep uphill grade but nothing is more satisfying than conquering a tough hill. If your goal is better fitness you can’t get a better workout than a ride that hits hill after hill. As a coach, the most common questions I get revolve around how to be stronger on the hills. Read More …

If you’ve been around cycling for a while you know how important training with a power meter is to maximize your training time. The problem is price. A bike mounted power meter will set you back at least $1500. To get power measurement at a lower cost, many people opt for a bike trainer with power measurement. The price is right but the trainer doesn’t give you the optimal load. The trainers these are based on are usually magnetic so the resistance doesn’t increase as you increase speed. A fluid trainer has progressive resistance but most aren’t available with a way of measuring power. Read More …

By Winston Endall

It’s getting to be that time that most folks move their bikes indoors for at least a few rides a week. Unless you’ve got a good lighting system, by the time you get home from work it’s too dark to ride so mounting your bike in the trainer is the best way to stay in shape over the cold, dark season. Read More …

By Winston Endall

In response to a number of emails, I’m posting a full month workout plan rather than a daily one for people.  Each month I will post a full plan to lead you into the spring.

As I type this it is really just the start of the off season. If you want to be at your best for next season you better be training now. You may have had a bit of lay off at the end of the riding season but it’s time for full speed ahead. It takes more than just cardiovascular fitness to go fast on a bike. It doesn’t matter how strong your legs are if you can’t get the power to the pedals. The whole system has to be strong to go fast and not fatigue over the long haul. Read More …

Rest Day

Recovery Tip: Massage those tired muscles. While a massage therapist is best, you can have good results with self massage. A foam roller and a tennis ball can be used for deep tissue massage.

From now on I will be posting 4 weeks at a time so it is easier for people to plan their schedule.

Warm-up for 10-15 minutes on the trainer

Bike Workout

2 X 8 Tabata Intervals

20 seconds all out / 10 seconds recovery

4 Minutes Recovery between sets

Cool down by spinning for at least 10 minutes after the workout