Winter Training Rides

Hey Everyone! Hope you’re all well and fit!
Vankru Tuesday ride will be on tomorrow, however there will be a slight change to the normal ride. It looks like it’s going to be very cold and probably some ice. So we are suggesting to meet at 11am at the top end of Poles Lane (the Hursley village side). It will also be slower than normal, average speed to be between 25-27km/hr, and only for a couple of hours. We are suggesting a flatish route to Leckford, for a coffee, then back to Hursley.
See you there!

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Icy Tuesday Ride Cancelled..

Hi Everyone, Hope you’re all well! A few people have asked about tomorrow’s Vankru Tuesday ride and the ice. We have looked at the weather for tonight and tomorrow and unfortunately decided to postpone the ride until next Tuesday. The roads are quite wet, and with predicted well below freezing temperatures, it’s too much of risk. We don’t want anyone to crash. See you all next Tuesday! Cheers Garth and Mark #wintertrainingrides #icytuesday #bodyandbike #basemiles

Winter Training Rides

It’s that time of the week…Vankru Tuesday ride!!
The ride will leave the studio at 10.05am, meeting at 10am or just before.
We will probably do about 100km, average speed 27-30km/hr.
Everyone is welcome, that can do that distance and speed.

(We are working on a slightly shorter and slower ride too.. 🙂 )

See you tomorrow!

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Winter Training Rides

Hi Everyone! It’s that time of the week again! Vankru Tuesday Ride. The ride will meet at 10am at the studio and leave at 10.05am tomorrow. The route is about 100km, with 1000meters climbing. From the studio to Overton, Stockbridge, Mottisfont, Otterbourne, then either back to the studio or turn to home. Average speed will be 27-30km/hr. See you all tomorrow! Cheers Garth and Mark #wintertrainingrides #bikefitting #cycling #triathlon #bodyandbike #cyclingtraining

What Makes Our Bike Fits Different?

Earlier in the summer we were contacted by Cycling Weekly to take part in an upcoming feature, #Project49, in which their journalist Oliver Bridgewood, a non-elite cyclist, would try to break the coveted 50-minute barrier for a 40km TT.

Oliver’s position was already very good and had already been aero optimized, but he was finding it difficult to produce sustained high level power compared to his road bike, especially for a TT bike.

After an extensive interview, neurological checks and a physical assessment using 3D motion capture cameras as well as on the massage bench and some more visual checks, we established that there were a number of issues that needed to be addressed on and off the bike. A few of the main points were horrific leg burn under load on the TT bike, a leg length discrepancy, his shoe/cleat position needed drastic changing including some varus wedging and shims. We also identified that his gluteus medius muscles were weak, a common weakness in most cyclists….We will explore this in another blog.

Mark and I decided to start off using the Retul equipment, for those of you that haven’t heard of Retul, it is a 3D motion capture camera and software that provides extensive data of a riders position, this data, along with the physical assessment and interview is then used to change the bike and position the rider, then further analysis is carried out and more changes are made until a great, sustainable and efficient position is accomplished. Using our experience and the data provided, we determined that Oliver’s position was too far forward, slightly too low and the cleat position needed changing. Oliver was able to provide us with great feedback, which is very useful, after the changes were made. He also used a power meter and could tell that his sustained power was up….mission accomplished! However…we like to leave no stone unturned!

Based on his interview and physical assessment we then decided to explore further….Using electromyography equipment, which enables us to “look into the riders/runners muscles” measure the milliamps produced, the muscle recruitment: left/right quads, left right hamstrings, left right split and a few other metrics. The new data backed up Oliver’s feelings on the bike, with his quads doing the most of the work, the hamstrings were not doing much at all and there was a difference between left quad and right quad. With a few more changes we finally got the hamstrings to fire up and start working, this was backed up by Oliver’s feedback and seeing a power increase.

All in all the session, which lasted about 4.5hrs, was extremely useful and he went on to ride a 49min06 seconds for a 25mile TT later in the year.


Physical assessment in a digital age

In my eyes a thorough off-bike assessment has always been a key part of the bike fit process, an opinion also voiced passionately by Garth. Nowadays, as our routine of postural checks and exercises has grown and evolved, we seldom find ourselves writing anything less than a short essay on our findings, keen not to leave a single detail unrecorded.

As with any observation based assessment, the biggest challenge has always been providing the athlete with a clear impression of exactly what they’re doing – right or wrong. “Did you know you drop your knee in and rotate at the hips during a squat?” It’s one thing having it explained to you, quite another to watch yourself back. Today’s mobile phones make this a simple process with super HD, slow motion video available at our fingertips.

However, with Bodywatch, the team at EuMotus (a group of boffs from Harvard university) have created a system that not only records an athlete’s exercise patterns, but through the use of markerless infrared technology, assesses them for symmetry, stability and range of movement. Scored against a set of industry standard criteria, the athlete is provided with a detailed report which highlights area of concern and where improvements are recommended.

This in itself is a fantastic step forward in the accuracy and repeatability of our assessment. However, the real secret weapon of the Bodywatch system is its ability to give muscle balance recommendations. With astonishing accuracy, Bodywatch uses the results of the performed routine to compile suggestions of under and over active muscle groups. Having tested the system for several months now as well as in talks with physios and other sports therapists, we’ve found the results to provide fantastic and reliable insight. And our clients are loving the detail of the report they get to take away.

We’ll have plenty more to write about in the coming months as we continue our use of the Bodywatch with our bikefit clients so watch this space…


Joe Hickerton – Cyclocross Bike Fit Case Study

Ken Buckley, Team Manager of Spokes BPC Race Team, shares his write up of team rider Joe’s  recent bike fit.

Joe Hickerton Retul.jpg“Joe Hickerton is a prominent Cyclocross racer in the south region and gets regular podium places in the Wessex Cyclocross League.

During the Christmas break he visited Spokes BPC Racing team sponsor, Vankru Cycling for some assistance with his position.

Vankru Cycling are a Level 3 IBFI independent fitting studio and Master Retul fitters. Also voted amongst the top 10 bike fitters in the UK by cycling weekly.

Joe has had bike fits before but never one specific to his discipline of cyclocross. The demands of his event differ from traditional road cycling and so a specific riding position is crucial. Weight distribution and centre of gravity are a much greater concern when races are littered with slow tight corners taken at low speed.

They began by thoroughly assessing Joe’s mobility in the physio room. They discovered Joe has good hamstring and hip mobility. But displays some pronation and external rotation of his feet. Assessments also showed some left leg instability – something to work on away from the bike! This influenced the decisions in adjusting cleat position, saddle height and the drop from the saddle to handlebars.

With Joe’s knowledge of his event and the expertise of Vankru they spent several hours making changes to his position which aimed to improve his efficiency of pedalling, power transfer and handling of the bike.

The most notable changes to Joe’s position began with the cleats on his shoes. His cleats were moved backwards from being forward of the ball of the foot, all the way back so that they were directly underneath it. Joe immediately reported that it ‘felt right’ and there was less wasted effort through the ankle and foot movement. An interesting start to the fit!

Next came adjustments to the shifters and the saddle. One of Joe’s main goals of the bike fit was to improve the handling of the bike in low speed tight cornering where he felt he was losing valuable time. Joe’s saddle was moved backwards slightly to improve weight distribution across the bike, and then lowered to compensate for the changes to his cleat position and saddle setback. This also allowed his handlebar position to be altered. The bars were rotated forwards slightly whilst moving the shifters upwards in the opposite direction. The result of this was a more comfortable hand position where the flat of the bar follows directly into the hoods. Having the right feel through the bars and pressure through the hands is crucial for such a technical event like Cyclocross.

After some final small tweaks here and there, Vankru used the Retul 3D Motion Capture system to assess the changes to Joe’s position and record the results. Interestingly they managed to achieve a drop in back angle of -2 degrees for Joe whilst leaving him feeling more comfortable on the bike and more powerful through the pedals.

A lower back angle is something that aerodynamics enthusiasts usually look for as a quick and sure-fire way of going faster! The problem with just slamming your stem to achieve this effect is that it sometimes comes with a price of reducing your power output. By aiming to lower the front end of your bike in conjunction with a bike fitter you can be sure of a drop in handlebars without compromising your efficiency!

Whilst Joe is an expert in his event, Vankru work with riders of all experience levels to make them faster and more comfortable on the bike.

Joe has since been out testing his position and bagged an awesome 4th place in the hotly contested Coventry RC Boxing Day Cyclocross, won by Stephen Roach of Raleigh GAC.

Thank you Vankru for the support!

Check out Vankru’s website for details of their fits and prices. They are super busy, so book your CX bike fit now before the season kicks off again to avoid disappointment.”

Ken Buckley – Team Manager, Spokes BPC Race Team