Cycling Fitness & Workshop

Group Training - Power of Music

£7.00 GBP

A turbo training session for novices or for riders looking for a steady tempo 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, we start you off easy, and add load as you request. 

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. The workouts are more like going for a quick bike ride. In power training terms, the majority of the work out will be in the Endurance and Tempo zone, around 80% of FTP. 

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

£7.00 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

£7.00 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) 

Zwift - Solo Training (scheduled)

£7.00 GBP

Unlike our daytime drop in Zwift sessions, this booking is for scheduled peak times. 

For daytime bookings please follow this link

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. 

Bicycle Service & Repair

£18.00 GBP £18.00 GBP

• Our Workshop
• Replace Consumables
• Repair or Replace Parts
• Full Service
• Full Strip & Service
• Full Strip & MTB Service & Shocks

• Our Independant workshop exists only to repair and service bikes. We don't rely on selling parts to run our business. We encourage you to find great deals online for your parts or upgrades, and leave us to fit them professionally and safely. We can of course do this for you, and we promise to price match an in stock UK price. 

  We offer a range of off the shelf services, or can quote for any job you have in mind. Use these options as a guide of what to expect for your service investment

   
• Quite simply we replace a set of parts that have have worn out. This includes:
  • Tyres
  • Inner Tubes
  • Brake Pads
  • Inner Brake or Gear Cables
  • Grips or Bar Tape

  We will ensure these new parts are set up and adjusted correctly. This can also include setting up tubeless tyres and glueing tubular tyres. If more than 2 consumables need replacing we will recommend our next service level up and ensure your bike leaves us roadworthy and reliable.

• This is for replacing a couple of broken or worn parts and getting you back out riding again. This might include things like:
  • Replacing a bent derailleur & hanger
  • Replace broken spoke and straighten wheel
  • Replace a worn chain and cassette
  • Install a new cable set and wrap bar tape
  • Bleed a set of hydraulic brakes

  We will ensure these new parts are set up and adjusted correctly. We can source parts for you via Lakes Cycles, or you shop online for a bargain and deliver the parts to us directly. Just ask if you need help with part numbers and dimensions.

• A great option for a tune up, lube and safety check.

  We will run through a full 'M-Check' with you and highlight any work we think needs doing. If a lot of work is required it may be worth going straight to a full service.

  This is also a great option for building a bike that may have been purchased online, or for checking over a 2nd hand purchace, giving you peace of mind that it is roadworthy and safe.

• For high performance bikes we recommended this service once a year. We strip both frame and wheels for a thorough clean and degrease. When we reassemble your bike we will fit fresh gear and brake cables included in the price (you can choose to upgrade to high performance cables if you choose). This service leaves your bike looking and feeling like new and includes everything below:

  • Clean, face and rebuild headset
  • Strip, clean, rebuild and grease both front and rear hubs
  • True/Tension wheels, clean rims and check tyres
  • Check & fit brake pads and rotors if required
  • Clean brake calipers and align, bleed or replace cables
  • Remove, clean and oil drivetrain, replace worn parts
  • Fit new gear cables, and adjust and index gears
  • Full bolt torque check
  • Remove, clean & grease seat post
  • Clean and polish frame

  Parts at extra cost if needed. We are happy to price match, or let you source your own parts. This service does not include frame pivot bolts, suspension servicing or wheel building from scratch.

   

• The ultimate Mountain Bike Service. We will do all the work outlined in our 'Full Service' but adds:
  • Rear Shock basic service; clean, replace seals, oil and hardware
  • Front suspension service; clean, replace wiper seals, replace damper oil
  • Bleed dropper post
  • Replace brake fluid and bleed
  • Pivot bearings replaced or re greased
  • Replace tubeless sealant

  We can adjust the cost of this service to suit the parts on your bike, for instance you may not run tubeless tyres, or your wheels might be brand new and not in need of a service.

  For Hardtail Mountain Bikes just add a suspension fork service to the 'Full Service' option.

Suspension Fork Service

£40.00 GBP £40.00 GBP

Keeping good care of your Shocks and Forks can prevent costly repairs and keep your ride smooth and your confidence high. Our suspension service options are to help you keep up with preventative and performance maintenance in a more cost effective way.

• Level 1
• Level 2
• Level 3
• Rear Shock

• Level 1 - A lower leg clean and lube service. The lower legs are removed, the wiper seals, and the lubrication oil is replaced. We remove and clean out adjustment dials and lock outs too. Perfect if you ride in muddy conditions a lot, and crave top performance for every ride. 

• Level 2 - A more involved service that includes everything in level 1, but also inspects parts, replaces seals and lubricates the moving parts in the upper legs of the fork. Oil in damper units will be replaced and bled. Air spring piston seals replaced and lubricated. This is the same as a recommended annual service. 

• Level 3 - For when a service inspection reveals damage that we are unable to fix without specialist tools and parts from the manufacturer. We will always call you to talk through options before proceeding, but this will likely involve sending your forks away to a suspension specialist. (price will be as quoted)

• Rear Shock - Air can removed, seals replaced and lubricated. Damper bled if applicable. Bushings can also be replaced if required.

Fix your Own Bike - 1 hour Workstand & Tools

£6.50 GBP

You love working on your own bike, we get that, we do too. It's even more fun when you have a workshop to hand with all the tools and little bits and pieces you need to get the job done. Plus, there is a friendly mechanic just next door who can keep you straight and maybe prevent any mistakes.  

For an hour booking, which you can make with your membership you will have a workstand all to yourself, and a high quality selection of all the most common tools.

• Park Workstand
• Park Allen key and Torx sets
• Torque wrenches
• Chain breakers, wear indicators and pins
• Cable cutters
• Wheel truing stands, Spoke keys and aero spoke holders 
• Lithium grease, Threadlockers, Chain oil etc is also provided. 
• Nitrile gloves, and other PPE you may need. 

Any other tool you can borrow except for bleed kits and frame taps. 

Use of the Rozone eco parts washer for an additional fee of just £10. 

Consumable parts like inner cables, end caps, brake pads, etc can all be purchased on site meaning that you will be able to complete any task you set out to do.

For a full service or complete bike build you should probably allow 3-4 hours.

To build a bike from a box as supplied from an internet purchase you should allow about an hour.

If you would like us to conduct a full safety check of your work, we can run through a PDI (Pre Delivery Inspection) for an additional £10. Otherwise we cannot take any responsibility or liability for the safety or condition of your bicycle. 

Please note, that due to the extra risks involved in servicing suspension, seatposts and hydraulic disc brakes we insist that this work is carried out by our own mechanics. We will quote a price for this type of work as required.  

Pro Deep Clean & Lube

£15.00 GBP £15.00 GBP

Treat you and your bike to a full deep clean and fresh lube. Perfect for; looking pro, preserving your bike, and avoiding that 4th Cat Tat on your right calf. 

• Degrease drive chain with Rozone eco friendly grease eating microbes. 
• Clean rest of bike with bike cleaner & hose down
• Detailed wipe down around tight spaces and shock seals
• Quick tune of brakes & gears
• Lube, polish and protect with Carbon Pro Sports

To complete the 'as new' pro feeling, add new bar tape or gear inner cables as an optional extra. We fit a standard black tape worth about £10. You can also choose something more colourful or comfortable and bring it with you, or shop from our selection of Fabric bar tapes.