Vankru Tuesday Training Ride.

Hi All, The Vankru Tuesday ride is on for tomorrow. At 10am from the studio. Avg spd will be 27-31km/hr. Hope to see you there!

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Vankru Cycling Winter Training Rides

Vankru Tuesday ride is on for tomorrow! As normal meet at 10am and leaving at 10.05am. the route will be similar to the one in the photo, but from the studio.
Average speed to be 27-30km/hr.
We hope to see you there!

@Vankru_Cycling | #CyclingConsulting
Tech: #ExperienceIsKey
http://www.ibfi-certification.com/
Tech: @Custom4Us
Tech: @RetulBikeFitting
Tech: @TheRealBikeFit
Tech: @IAmSpecialized
Tech: @Wiva_Sport
Tech: @MyOnTech
Tech: @VelogicFit

#VankruCycling #Vankru #BodyandBike #IBFI #IBFILevel4 #Retul #Wiva #myontech #VelogicAero3D #BikeFitting #BikeFit #CyclingAnalysis #MotionCapture
#Cycling #RoadCycling #CyclingPhotos #WinterTraining #TriLife #Triathlon #RoadBike #Cyclist #Bikestagram #StravaCycling #Strava #InstaCycling #Sportive #Sportives #granfondo

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!

@Vankru_Cycling | #CyclingConsulting
Tech: #ExperienceIsKey
http://www.ibfi-certification.com/
Tech: @Custom4Us
Tech: @RetulBikeFitting
Tech: @TheRealBikeFit
Tech: @IAmSpecialized
Tech: @Wiva_Sport
Tech: @MyOnTech
Tech: @VelogicFit

#VankruCycling #Vankru #BodyandBike #IBFI #IBFILevel4 #Retul #Wiva #myontech #VelogicAero3D #BikeFitting #BikeFit #AeroMatters #AeroIsEverything #FindYourAero #CyclingAnalysis #MotionCapture

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!

#wintertrainingrides #winterbasemiles ##cyclinglife #cycling #cyclingpics #triathlon #bodyandbike #bikefitting

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.

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