Cycling Fitness & Workshop

Group Training - Power of Music

£6.50 GBP

Ideal for novices or for riders looking for a steady session.  This is a 45 minute long session with a little free time to address questions and help set up your bikes.

You wont need a fitness test to take part for the first time, but we would like to have run through a 10 min safety induction. So if this is your first time, please let us know when you book and try and arrive early.

These sessions will generally be set to music rather than the videos of other sessions. We will focus on good body position, developing a strong core and a smooth pedal stroke. The workouts will have longer rests so that during the higher efforts you can still maintain good form and technique. 

We will practise with the relationship between cadence and power output and train your body to be more efficient and comfortable on your bike.  

If you are unsure of what turbo trainer to book from the list, please contact us first we are happy to answer any questions you might have. 

Check the time table and book online to reserve your state of the art trainer on our group sessions. 

Remember to bring:

• Your bike. (Rear wheel is removed to direct mount, no need for special tyres etc)
• Your shoes and kit (there is a small changing and shower facility)
• Water bottle
• A small towel will keep you comfortable when sweaty
• An ANT+ enabled heart rate monitor if you have one. (Like this Heart Rate Strap) 

Group Training - Hour of Power with The Sufferfest

£6.50 GBP

An hour of strength, endurance, or sweet spot training designed to improve your overall performance, burn fat, gain strength and improve endurance. The session will be mostly under your threshold (FTP) with occasional short sets just above. Suitable for all cyclists.

Synchronized to the famous, challenging and exciting videos of The Sufferfest, or occasionally a custom 'in-house' session. The workout could be almost anything other than speed workouts from the 'Menu of suffering' .

If you are unsure of what turbo trainer to book from the list, please contact us first we are happy to answer any questions you might have. 

Check the time table and book online to reserve your state of the art trainer on our group sessions. 

Remember to bring:

• Your bike. (Rear wheel is removed to direct mount, no need for special tyres etc)
• Your shoes and kit (there is a small changing and shower facility)
• Water bottle
• A small towel will keep you comfortable when sweaty
• An ANT+ enabled heart rate monitor (Like this Heart Rate Strap) 

Group Training - High Intensity Intervals with The Sufferfest

£6.50 GBP

Around 45 mins of High Intensity Interval Training (HIIT) to increase speed, and sustain your ability at threshold. These sessions are for experienced cyclists. The sessions will involve going over your threshold power and heart rate multiple times for short efforts. Up to 120% of your FTP score. You will need to understand the relationship between cadence and force to maintain your power output as you respond to multiple and rapid changes in the workout. A tough and very rewarding 45 mins. 

Synchronized to the famous, challenging and exciting videos of The Sufferfest or occasionally a custom 'in-house' session. The workout is usually from the speed workouts section from the 'Menu of suffering' .

If you are unsure of what turbo trainer to book from the list, please contact us first.

Check the time table and book online to reserve your state of the art trainer on our group sessions. 

Remember to bring:

• Your bike. (Rear wheel is removed to direct mount, no need for special tyres etc)
• Your shoes and kit (there is a small changing and shower facility) 
• Water bottle
• A small towel will keep you comfortable when sweaty
• An ANT+ enabled heart rate monitor (Like this Heart Rate Strap) 

Solo Training - Zwift - Virtual cycling in Watopia

£6.50 GBP

If you have not come across Zwift yet, then nothing can explain it better than their own website.

In our studio we have 3 computers running Zwift on 50" HD TV and connected up to the very best Smart Turbo Trainers, The Tacx Neo. As you ride around the virtual island of Watopia, or Richmond, or London! The Turbo trainer simulates the hills, mountains, cobble stones (yep!) and the drafting effect from riding in groups made up of people just like you from all over the world. You can easily spend hours on the turbo trainer without noticing, and there is a lot of route choice to help you avoid the hills or seek them out! 

Our studio is open for you to use this during the days on the calendar. You can book 1 hour slots, but we will only enforce this if there is a waiting list, so most of the time you can just keep riding. 

You will need to bring your own bike, that needs to be 9, 10 or 11speed gears. You also need to be over 16. You can bring an ANT+ enabled Heart Rate Monitor if you have one. A water bottle and sweat towel would be handy too. 

If you are a regular Zwift user you may want to sign up to your own account so that you can take advantage of all the amazing features and upload your rides to Strava. Our studio accounts won't share any of your data. 

If you want to train with a friend you will need to book 2 sessions for the same time. Any questions just message us. 

Sanguan - M01 - 800 Lumen CREE Waterproof Bike Light - USB & GoPro

£47.00 GBP £59.00 GBP

• Description
• Details
• Reviews

• Ok, so the headline lumens is 'only' 800. That is still very bright. We love this light, and it's our new favorite! The design is tiny and mounts to head, helmet or handlebars so easily. The new GoPro style mount opens up a ton of mix and match mounting possibilities too. The battery case is further refined into a hard shell design with a big and secure velcro strap.  

  Unlike many CREE lights on the market, both light and battery are waterproof to IP65, meaning dirt proof, and hosepipe proof. Wet and muddy mountain bike rides will prove no problem.

   

• • CREE XPG2 R5 LED bulb. 800 Lumen, 50,000 hour lifespan
  • 2 Cell USB Lithium Rechargeable waterproof battery pack. 4.2v, 4400mAH
  • Tiny size light unit weighs just 61.5g
  • IP66 waterproof light, battery and cables
  • 4 power modes (10%, 40%, 70% 100%)
  • 3 Hours run time at max power, 23 Hours at 10%
  • 7 Hours to fully charge from empty. 
  • Includes USB cable, GoPro mount, Battery pack and EVA Case. 

Juice Lubes - Fork Juice- Suspension Lubricant Spray and Cleaner

£9.99 GBP

An essential for any Mountain Bike owner, this keeps your forks feeling fresh and just removes that initial stiction and greatly aids the small bump compliance. 

Fork Juice is where it all started for Juice Lubes and since releasing the product in 2009 we have sold tens of thousands of units to happy and now stiction- free riders, all over the world. It’s been much imitated since but is still the original and the best. Fork Juice suspension lube is a quick, easy, great value prevention or cure for stiction related suspension problems. It’s used by riders, racers and weekend warriors alike for all or any of the following:

• Improving small bump sensitivity. By reducing the friction between stanchion and seals less input force is required to overcome the initial inertia and start the suspension moving through its stroke. What this means for your arms and hands is a smoother bar feel as small bumps that weren’t previously large enough to get the suspension moving now result in very small suspension movement. So it’s the suspension absorbing these little hits and not you! Check out the fork juice video on this page to see our little demonstration of this.
• Eliminating the negative effects of tight seals on new forks while they are still bedding in - so you get better performance straight out of the box.
• As a race prep to keep your steed running smoother and faster during your run.
• General good maintenance - as the single most expensive component on your bike, it makes sense to lubricate your suspension. After all, you wouldn’t ride without applying lube to your chain would you? Using Fork Juice reduces the chances of crud sticking to the stanchion in the first place which means less chance of scratching them and less muck in the internals, so you get better performance for longer!

We are not saying it’s a replacement for a full strip down, service, new internals and rebuild; but then we are not asking you to hand over £80 either.

Directions:

Application is simple - wipe any residual dirt or grease off the stanchions and shock shaft and then make sure you cover up your brake disks and pads because it will make them forking slippery too!

Re-apply as required by frequency of riding, distance covered, terrain and conditions.

DexShell - Hytherm Pro Waterproof Merino Socks

£24.99 GBP £29.99 GBP

The warmest waterproof sock we do! A mid calf length, with a full Merino Wool terry loop lining. This is bonded to the Porelle 100% waterproof and breathable membrane, and in turn bonded to the hard wearing outer layer. This creates what feels like a thick, warm, comfortable sock, that wicks away moisture from your foot, and prevents water getting in. Essential winter biking kit. 

• 7,000mm Hydrostatic Waterproof
• 10,000 g/m2/day Breathability

FABRIC - Sixteen Tool - 16 Function Mini bicycle tool

£24.99 GBP