Training

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Improve your aerobic endurance on the bike

Training your aerobic endurance on the bike will make you faster. Cycle endurance training should form the backbone of any good training plan and at the high end around 80% of time at this intensity. If you are a time crunched athlete then you may do less however don't underestimate its importance. It is still important to train at all intensity levels so don't neglect the higher zones however cycle endurance training forms the foundation to build from. What is aerobic endurance? Basically this is the ability to keep going [...]

By |2019-07-17T06:00:15+00:00July 17th, 2019|Training|0 Comments

Do you need a cycle coach?

Although the principle of training on the bike is relatively simple once you understand the basics, the skill of being a cycle coach can be more in depth. The end result for hiring a coach is ultimately to make you faster on the bike although the "reason" for having your own coach can be different for many reasons which are often unique to each person. What not just download/follow an online training plan? The biggest component to improving on the bike is consistency so what we are looking for is [...]

By |2019-07-03T06:02:30+00:00July 3rd, 2019|Training|0 Comments

Do you lack motivation to train? My 5 top tips to getting your training done!

Being a coach is so much more than just setting a training plan, this is just a part of it. True success is when you understand what motivates and what works for your athletes. Wanting to find out more I surveyed a range of athletes to see what does and doesn’t work for them and have included my top tips for getting your training done. The most common reasons for training were fitness, events/races, to improve as a cyclist and lastly weight loss. Speaking from experience having an event to [...]

By |2019-05-21T06:01:40+00:00May 14th, 2019|Training|0 Comments

What to do when you reach your “SMART” goals? Make them “SMARTER”

We are now coming up towards the end of the first quarter of 2019 and it's a great opportunity to review your goals that you set at the start of the year. Hopefully if you set realistic goals then you should be able to mark at least one of them as complete no matter how small it may seem but remember to focus on the long term goal. "Rome wasn't built in a day but they were laying bricks every hour" If you haven’t yet read my blog about goal [...]

By |2019-03-07T06:42:44+00:00March 7th, 2019|Training|2 Comments

5 Books you MUST read that WILL make you FASTER on the bike

Being a Cycle Coach and Bike Fitter I am passionate about making athletes faster on the bike through training and their position on the bike. Not everybody is able to employ my services so I am often asked what's the best book out there to help me become faster. I have been on numerous training courses and read many books so have put together my top 5 books for you that are a MUST read!   Training and racing with a Power Meter - Hunter Allen and Andrew Coggan This [...]

By |2019-02-13T18:47:19+00:00February 12th, 2019|Bike Fit, Strength & Conditioning, Training|0 Comments

5 top tips to completing the Mallorca 312

The Mallorca 312 event is now one of the biggest sportives of the year with over 8,000 riders from all over the world taking on 3 separate routes around the beautiful closed roads of Mallorca. The 167km route is challenging with plenty of climbs.  But with lots of groups to ride the flats in it makes it the ideal sportive for most riders. The route The 225km route includes an additional loop by the coast with stunning views and is well worth the extra 60km. Then there is the ultimate [...]

By |2019-07-05T13:03:04+00:00January 27th, 2019|Events, Training|2 Comments

Simple guide to start training in 2019!

Whether you have had a few weeks off for Christmas or new to training then getting started with a structured plan can seem hard and daunting but I have put together a few tips to getting started to make 2019 your fastest year on the bike. Consistency  For me this is the most important factor and one that is often overlooked by many athletes whether new or an experienced athlete. People get too obsessed about the small stuff before they have nailed the basics and for me until you have [...]

By |2019-01-28T11:34:36+00:00December 31st, 2018|Training|0 Comments

Stay fit and healthy over the festive period

Love it or hate it but it comes every year, yes Christmas! This period can present a whole host of challenges with so many temptations of excessive food and drink. It is a great time to enjoy yourself, catch up with friends and family but it doesn't have to derail your training plan fully and undo all the hard work that you have done over the year. It's all about balance! Here are my top tips for enjoying the festive period whilst staying fit and healthy!! 1) Plan "Failing to plan is [...]

By |2018-12-20T08:28:18+00:00December 20th, 2018|Training|0 Comments

How is your movement off the bike?

Having good flexibility and movement off the bike is the key to staying injury free and thus consistency with training which is the key to success. How can I test myself? While doing some research on basic screening for mobility I was struggling to find a clear cut answer on how to test myself until I came across Gray Cook who caught my attention and led me to the Functional Movement Screen (FMS). What is the FMS? The Functional Movement Screen (FMS) is a tool developed by Cook and colleagues [...]

By |2019-01-28T11:35:11+00:00November 18th, 2018|Strength & Conditioning, Training|0 Comments

Are your goals “smart” for next year?

This is a big mistake of many cyclists including myself in years gone by, if you don’t have a clear idea of your goal then you will not know how to achieve it or more importantly when you achieve it! Setting realistic and specific goals will help you plan your training sessions so every training ride will be focussed and working towards them. Make sure your goals are SMART Specific – “To lose weight” or “ride faster” are not specific enough so try making it goal specific such as “To lose [...]

By |2019-01-28T11:34:54+00:00October 28th, 2018|Training|0 Comments
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GDPR Privacy Notice General Data Protection Regulation (GDPR) Article 13 of Regulation EU 2016/679 1. Purpose of this notice This Privacy Notice provides mandatory information as required under Articles 13 and 14 of the European General Data Protection Regulation (GDPR) regarding the transparency of personal data processing. Definitions of certain terms within this notice are explained in the appendix. 2. The Data Controller for personal data The Data Controller for the personal data processed by us is the Client Company of RIDE HARDER (the employer of the natural person whose data is collected, hereafter referred to as the Data Subject). The Data Controller will pass personal data of their employees to RIDE HARDER to manage training on behalf of those employees in connection with their business. RIDE HARDER, as Data Processor acting on the instructions of the Data Controller under a written contract with them, will subsequently use that personal data to facilitate training programs for the Data Subject. It is this contract which forms the ‘Legal Basis’ for the processing of personal data carried out by RIDE HARDER in these circumstances. RIDE HARDER will also become a Data Controller if it collects additional personal data directly from a Data Subject. In these circumstances RIDE HARDER will be acting under a ‘Legitimate Interest’ to legally process the data for the management of training for the Data Subject and to fulfil the contractual requirements for its Client. RIDE HARDER also acts as a Data Controller for any personal data held regarding its own employees, and legally processes this data under its Contract of Employment with those Data Subjects. 3. Your Rights As a Data Subject you have rights under the GDPR. These rights can be seen below. RIDE HARDER will always fully respect your rights regarding the processing of your personal data, and has provided below the details of the person to contact if you have any concerns or questions regarding how we process your data, or if you wish to exercise any rights you have under the GDPR. 4. Contact Details The identity and contact detail for the Data Protection Officer within RIDE HARDER is: THE OLD FORGE FORGE ROAD LANGLEY NORFOLK NR14 6BD 01508 521000 5. Data Protection Principles RIDE HARDER has adopted the following principles to govern its collection and processing of Personal Data: Personal Data shall be processed lawfully, fairly, and in a transparent manner. The Personal Data collected will only be those specifically required to fulfilltrainingprograms or other training-related requirements. Such data may be collected directly from the Data Subject or provided to RIDE HARDER via his /her employer. Such data will only be processed for that purpose. Personal Data shall only be retained for as long as it is required to fulfill contractual requirements, or to provide statistics to our Client Company. Personal Data shall be adequate, relevant, and limited to what is necessary in relation to the purposes for which they are collected and/or processed. Personal Data shall be accurate and, where necessary, kept up to date. The Data Subject has the right to request from RIDE HARDER access to and rectification or erasure of their personal data, to object to or request restriction of processing concerning the data, or to the right to data portability. In each case, such a request must be put in writing as in Section 3 above. Personal Data shall only be processed based on the legal basis explained in section 2 above, except where such interests are overridden by the fundamental rights and freedoms of the Data Subject which will always take precedent. If the Data Subject has provided specific additional Consent to the processing, then such consent may be withdrawn at any time (but may then result in an inability to fulfill training requirements). RIDE HARDER will not use personal data for any monitoring or profiling activity or process, and will not adopt any automated decision-making processes. 6. Transfers to Third Parties To fulfill the training programs for a Data Subject it will in most cases be necessary to process personal data via a third party. Personal Data shall only be transferred to, or processed by, third party companies where such companies are necessary for the fulfillment of the training programs. Personal Data shall not be transferred to a country or territory outside the European Economic Area (EEA) unless the transfer is made to a country or territory recognized by the EU as having an adequate level of Data Security, or is made with the consent of the Data Subject, or is made to satisfy the Legitimate Interest of RIDE HARDER in regard to its contractual arrangements with its clients. All internal group transfers of Personal Data shall be subject to written agreements under the Company’s Intra Group Data Transfer Agreement (IGDTA) for internal Data transfers which are based on Standard Contractual Clauses recognized by the European Data Protection Authority. Appendix – Definitions of certain terms referred to above: Personal Data: (Article 4 of the GDPR): ‘personal data’ means any information relating to an identified or identifiable natural person (‘data subject’); an identifiable natural person is one who can be identified, directly or indirectly, in particular by reference to an identifier such as a name, an identification number, location data, an online identifier or to one or more factors specific to the physical, physiological, genetic, mental, economic, cultural or social identity of that natural person. Processing: (Article 4 of the GDPR): means any operation or set of operations which is performed upon personal data or sets of personal data, whether or not by automated means, such as collection, recording, organization, structuring, storage, adaptation or alteration, retrieval, consultation, use, disclosure by transmission, dissemination or otherwise making available, alignment or combination, erasure or destruction. Legal Basis for Processing: (Article 6 of the GDPR): At least one of these must apply whenever personal data is processed: Consent: the individual has given clear consent for the processing of their personal data for a specific purpose. Contract: the processing is necessary for compliance with a contract. Legal obligation: the processing is necessary to comply with the law (not including contractual obligations). Vital interests: the processing is necessary to protect someone’s life. Public task: the processing is necessary to perform a task in the public interest, and the task or function has a clear basis in law. Legitimate interests: the processing is necessary for the legitimate interests of the Data Controller unless there is a good reason to protect the individual’s personal data which overrides those legitimate interests. Data Controller: (Article 4 of the GDPR): this means the person or company that determines the purposes and the means of processing personal data. Data Processor: (Article 4 of the GDPR): means a natural or legal person, public authority, agency or any other body which processes personal data on behalf of the controller. Data Subject Rights: (Chapter 3 of the GDPR) each Data Subject has eight rights. These are: The right to be informed; This means anyone processing your personal data must make clear what they are processing, why, and who else the data may be passed to. The right of access; this is your right to see what data is held about you by a Data Controller. The right to rectification; the right to have your data corrected or amended if what is held is incorrect in some way. The right to erasure; under certain circumstances you can ask for your personal data to be deleted. This is also called ‘the Right to be Forgotten’. This would apply if the personal data is no longer required for the purposes it was collected for, or your consent for the processing of that data has been withdrawn, or the personal data has been unlawfully processed. The right to restrict processing; this gives the Data Subject the right to ask for a temporary halt to processing of personal data, such as in the case where a dispute or legal case has to be concluded, or the data is being corrected. The right to data portability; a Data Subject has the right to ask for any data supplied directly to the Data Controller by him or her, to be provided in a structured, commonly used, and machine-readable format. The right to object; the Data Subject has the right to object to further processing of their data which is inconsistent with the primary purpose for which it was collected, including profiling, automation, and direct marketing. Rights in relation to automated decision making and profiling; Data Subjects have the right not to be subject to a decision based solely on automated processing.