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Training with Heart Rate

In the Zone……. Using your heart rate to fine-tune your training efforts can help you reap big fitness rewards. When starting cycling or any other sport, motivation is high while fitness is low. It’s a combination that means large gains can be made in a relatively short period, which helps with the philosophy that hard work pays dividends. Unfortunately the ‘go hard or go home’ approach might sound productive, but increasing your effort doesn’t automatically translate to increased improvement. The fitter you get, the smaller the margins for improvement become, [...]

By |2019-01-28T17:28:55+00:00July 5th, 2018|Testing, Training|0 Comments

Three Awesome Session To Boost Your FTP

Ok so in previous blogs I told you ‘All About FTP’ and 'How to maximise your FTP test' Now I’m giving you three killer sessions to increase your FTP and I’m also giving you the Ride Harder workout files to load them straight into Zwift and Training Peaks so you can do them straight away, or do them on the road. The choice is yours. Just email me james@rideharder.co.uk and put "Session please" in the title and I will e-mail them over to you. The Sessions Below I’ve listed 3 of [...]

By |2019-01-15T20:39:54+00:00February 14th, 2018|Training|Comments Off on Three Awesome Session To Boost Your FTP

How to maximise your FTP test?

Ok, so you’ve decided to do an FTP test at home, here are some tips to try and help you maximise the results to provide usable and accurate data to train with ! Unsure what an FTP test is ? or why an accurate figure is important ? Read this Blog The FTP test is inherently hard to get right, it's a fine line between going too hard and not going hard enough, between your muscles screaming as they fill with lactate to you feeling too comfortable. All to often [...]

By |2019-02-14T15:01:16+00:00January 3rd, 2018|Testing, Training|Comments Off on How to maximise your FTP test?

Let’s talk about your FTP

Let's Talk About Your FTP ! No matter if you’ve new to cycling or been cycling for years I’m sure you’ve heard people talk about FTP but what does it mean? Functional Threshold Power is effectively the maximum power you can sustain for an hour. Knowing your FTP is seen as a key factor for determining your all-round ability on the bike, and is a number you will want to become very familiar with whether you’re taking part in a structured training plan or just looking to monitor your improvement. [...]

By |2019-01-25T17:38:01+00:00December 29th, 2017|Training|Comments Off on Let’s talk about your FTP

How to make the most of your commute….

For most of us, it’s winter, and that means shorter days and generally less desirable weather. With less daylight hours, it can feel even tougher to juggle everything and if you are like most people then you will probably struggle to get all your weekly training completed. It’s tough enough trying to get it done when juggling work and family commitments, but add the winter elements in where motivation can be low, and it’s an even more challenging prospect! Commuting to and from work on your bike just once or [...]

By |2019-01-28T16:42:00+00:00November 22nd, 2017|Training|Comments Off on How to make the most of your commute….

Aero testing with Joe Skipper

Being aero is one of the biggest factors to going fast when on the bike as long as power is not compromised. This is hard to monitor with many other external factors but riding on the track eliminates them and allows you to compare different positions.  I got invited to Derby Velodrome with Joe to do some testing for myself and he was wanting to check out his current positions. Now for those who don't know Joe he is a great guy but pretty laid back so there was little [...]

By |2019-01-15T21:01:59+00:00October 9th, 2017|Training|Comments Off on Aero testing with Joe Skipper

What to do in the cycling off season…..

Well at this time of the year most of the races are now over and the thought now moves to next year,  however this phase is an important part of the year calendar so it needs to be structured like you would with any training block. Try not to fall into the trap of thinking I must keep training or I will loose my fitness as that will not happen with a short break. Enjoy some down time Use the time at the end of your season to take some [...]

By |2019-01-16T21:50:13+00:00September 26th, 2017|Training|Comments Off on What to do in the cycling off season…..

My first 12hour TimeTrial

I'm not sure a 12hour cycle event can be called a TimeTrial but it exists in the TT calendar so must be correct?! My alarm went off at 4.15am and quickly I heard the rain lashing down on my window and just remembered laying there and thinking  'great'. Anyway after a big bowl of porridge I found myself at the start line and ready for the off and luckily the rain had stopped. It's a weird feeling pressing start on your Garmin knowing that you have got 12 hours in [...]

By |2019-01-28T16:44:14+00:00August 3rd, 2017|Training|Comments Off on My first 12hour TimeTrial

What is aerobic decoupling?

To become a successful cyclist it is important to have a good level of base fitness which is basically your body ability to process oxygen and produce energy. Aerobic decoupling is simply a numerical measurement of aerobic efficiency and fitness. The longer you can ride without experiencing a significant decoupling the more fit you are. It is important to monitor this over the base period so that you can be sure that you have reached peak base fitness before moving onto the build phase If you are using software sure [...]

By |2019-01-28T11:50:07+00:00May 27th, 2017|Testing, Training|Comments Off on What is aerobic decoupling?

Is Strava stopping you acheive your cycling goals?

Strava has revolutionised cycling since it's launch in 2013, but is this always for the advantage of participants as it seems you can barely go a few miles on a club ride without somebody going off the front to gain a 'segment'. Everybody seems to know what everyone else is doing, where they have been, how many miles they are riding and how fast they are. Does Strava paint the whole picture? Anyone who is undertaking a structured training plan will understand that every ride is not ridden flat out [...]

By |2019-01-16T22:01:42+00:00January 8th, 2017|Training|Comments Off on Is Strava stopping you acheive your cycling goals?
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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. 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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.