Did you know… at 230watts with a standard position and fairly decent bike you will ride a 10mile TT on the E2 in: 23:28 (70kg) 23:43 (80kg) 23:59 (90kg) If losing weight makes you healthier, happier and more confident then you can multiply this 15sec time saving x 6 because your motivation will be sky high leading to far greater training, improved sleep etc. BUT… If losing this weight makes you stressed, weaker, causes your training to suffer because you have no energy, reduces your sleep quality (because you can’t sleep when you’re hungry), causes depression…. then guess what, YOU

This is one of the many things that has been said to me recently. Many think I must have completely removed the fun from my cycling and now just hammer the turbo trainer until my heart rate reaches maximum… every day! Not true. Here is something that might surprise you. You can train hard, you can follow a structured progressive training plan, you can improve, AND you can enjoy it! It doesn’t have to be miserable!!! It’s crucial to me, and fundamental to my coaching approach that everyone enjoys the process and the mind remains fresh. Sure we do hard

So… Van Aert has won the biggest cross races in the world. He also beats the best in time trials, and now out sprints the best on the world’s biggest stage. This shouldn’t be possible.. should it? Cross races and time trials are polar opposites aren’t they? The power delivery of a time trial should be a perfectly consistent horizontal line. The power delivery of a cross race is the opposite, the graph looks like the teeth of a saw, just like a crit. BUT if you remove the first 5 minutes, the heart rate of a cross race is

This Saturday HPC have a number of athletes heading to the final round of the Victoria TT series, and for the first time since I can remember the ladies have their own section of the event. 12 ladies have entered and are grouped together to enable proper competition. (86 total entries). I therefore decided to look back at other popular local TTs this season: Hainault Hilly 8/102 Maldon Hilly 6/63 Chelmer Hardriders 4/84 18 females from a total field of 249 (7.2%). It’s such a shame. In the Eastern Cyclocross leagues the ladies have to race with the Vet 50

Matthew Hayman is my Monday Motivation. Paris Roubaix 2016 is one of my favourite races and certainly inspires me. Most of us cannot relate to Tom Boonen. That guy who was just born to win races. But we can all relate to Matthew Hayman. The underdog. The guy who is expected to just make up the numbers, the guy who tries hard. There is always someone faster isn’t there. Hayman broke his arm at Omloop Het Nieuwsblad 5 weeks before Roubaix. His classics season over. He continued to train on the turbo not even knowing if he was going to