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

How to update your Training Zones in Training Peaks

"Threshold is the maximum sustainable power or heart rate that you can hold for 1 hour" To get the most from any training plan and software that you choose to monitor your fitness it is important to set your training zones and make sure they are regularly updated as you become fitter on the bike. Once you have completed a Power/HR test then it’s important to update your zones in Training peaks and also a good idea to match up your Garmin zones to mirror the same figures. Click to [...]

By |2019-11-05T11:00:13+00:00October 6th, 2018|Training|0 Comments

Using Zwift and Training Peaks together, your perfect training partner

For anybody serious about improving as a cyclist then Training Peaks is a must to be able to monitor, plan and review your training thus keeping you on track to help you prepare the right way to reach your cycling goals. Zwift is the at home training game connecting cyclists around the world taking the boredom out of turbo training at home. Zwift can be used as stand alone product where you can ride round a virtual course with others and if you have a smart turbo the resistance will automatically [...]

By |2018-10-22T06:20:55+00:00July 10th, 2018|Training|0 Comments

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 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 |2019-11-05T11:06:49+00:00January 3rd, 2018|Testing, Training|Comments Off on How to maximise your FTP test?
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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. 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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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