Classes – FIT File Download
DoE – London Bike Fitting Studio

Author Archives : pat

Classes – FIT File Download

This is just a quick post to everyone who has started coming to the KICKR bike power classes or had any 121 bike power sessions to provide you with a link for your workout FIT files which you can then upload to Training Peaks, Strava, Garmin, etc.

The Wahoo studio software will automatically email you your FIT file after each class which you can then follow the below instructions to upload. These shared folders are for other software we use like ergvideo, which will hopefully be adding an automatic upload in the future.

We’ll be sending out another more in depth ‘Training’ orientated email this week with updates of what we’ll be doing over the coming months here at DoE including additional classes, new software, training camps, training plans and more information on how to train with power to improve your cycling fitness in general.

Here’s the links to your power data for all you stat’s geeks for now!! 😉

FIT FILE LINKS

2016 FIT FILES FOLDER

2017 FIT FILES FOLDER

Download Instructions

1. Click on link
2. Find all your files by surname/name
3. Select all your files by highlighting
4. Right Click (PC) or 2 Finger Press (Mac) to bring up ‘download’ option
5. Download the FIT. files to your computer

Upload Instructions

Open the program you save/log your workouts to and then find the ‘upload file from computer’ link which should be easy to find. Here is a few:

Strava

1. Click + icon in top right corner
2. Click upload activity
3. Click on FILE on the left menu

I think you can upload multiple files in one hit

Training Peaks

1. Click on Calendar view
2. Click on upload icon (top right above calendar)
3. Choose a File > Upload

To upload multiple files search for Training Peaks ‘Device Agent’

***PLEASE USE THE ABOVE 2017 FIT FILES LINK FOR ALL FUTURE CLASS FILES – WE WILL UPLOAD THEM TO THIS GOOGLE DRIVE FOLDER AS QUICKER THAN MANUALLY UPLOADING TO INDIVIDUAL TRAINING PEAKS ACCOUNTS***

SEE YOU ALL THIS WEEK FOR MORE BIKE POWER ACTION!! 😀

Author Archives : pat

Sharpie prepares for LEJOG’s 969 miler

On Saturday afternoon I went to a friends wedding and had the chance to sit next to someone I haven’t seen in a few years. Bearing in mind the joys of social media, he turned to me and said “you have become obsessed with cycling – what’s happened? Last time I saw you, you had just bought a bike or fallen off your bike, one or the other, I can’t remember”.

This comment sums up my relationship with my bike pretty well. I was persuaded to buy my first road bike prob 3 or 4 years ago. Since then I have managed to fall off three times but all fairly dramatically – my first a very simple right hand turn that went horribly wrong ending in a broken wrist, the second a collision with the barrier on the hairpin of white down lane (resulting in the nickname hairpin Helen) and the 3rd recently with bumping into the back of a car as I slowly made my way down box hill on a traffic heavy Sunday morning and having a scare that I may have re-fractured my wrist (thankfully all good).

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This year the relationship with my bikehas been more intense and more enjoyable!In March I signed up to ride from Lands End to John O’Groats in aid of the British Paralympic Association (BPA) http://virginmoneygiving.com/team/Pedalstudio. 969 miles in 9 days and 42,000ft – elevation that is twice the height of Everest. Why? I have absolutely no idea why I thought this would be a good plan! I tell you whether it was or not at the end of September!

 

I am a part time spin instructor and in the process of riding more outside the spin studio I have met some great friends and been reminded time and time again of how brilliant a social activity cycling is. Training for this event has required some serious focus and commitment from me and also from what seems like the equivalent of an Olympic athlete’s support team* who look after me… enter the Department of Endurance.

 

Pat and Ben (and the best one of the three – Frank the dog) have recently opened the Department of Endurance in Parsons Green and I jumped at the opportunity to support the guys and become a founding member. So far this has enabled me to utilise the following services so far…

 

IMG_7282·         Guru Bike fit – I have quite a large anterior tilt to my pelvis and I work hard on maintaining some stability and alignment with regular Pilates and chiropractic sessions (more on that later) so I know I am never going to be super aero in my positioning as my back just doesn’t do that. What I also know however is that with the Guru bike fit I can try different positions in an ‘opticians style’ testing environment “better now or before, better with or without” and go through a rigorous fit which is all automated (I’ve always been a bit sceptical of other fitting methods where they are reliant on the placement of small black dots). Once you have found YOUR optimal position everything can be transferred to your bike

o   First ride out gave me a Richmond Park personal best

 

smp·         New saddle – as part of the bike fit and in response to my complaints of some discomfort it was suggested that I try some new saddles – specifically aimed at helping me rotate my pelvis into a neutral position for riding.I tried one saddle – it gave me lower back pain within 20 mins of riding – definitely not the one for me, I tried a second which was better but not sofa comfort level I was looking for and on the 3rd we also changed the saddle angle and it’s amazing the difference. I felt like a bit of a difficult customer, returning and saying “nope, no good” but the Department of Endurance have over 50 saddles to try and they are focused on helping you choose the right one. It does attract a few looks but I now ride with a SMP

o   First ride out with the new saddle smashed my park PB I had just set post bike fit

 

speedplays·        New pedals – I had been riding with single blade look keo pedals for about 4 months and even though I have never had one of those unfortunate incidents with cleats I just wasn’t comfortable with them. There was extra cortisol as a result of every ride and I decided with 9 days ahead of me and a lot of stopping and starting it was time for a change. Ben recommended speedplay zeros and I love them (also managed to get them in green to match the bike – always a bonus!)

o   Completed Prudential Ride London in 4.48and I didn’t have to unclip 200m before every hazard as a result of being scared of not being able to!

 

13902797_10101189614695024_5406629833589409197_n·         Bike service and wheel upgrade – I asked Pat whether the servicing side was up and running and who the mechanic was. He replied “the mechanic is one of the best in London…it’s Ben”. I’ve had very poor experiences in several shops with bike servicing until I gave it to Ben so I would tend to agree with that sentiment! Don’t be worried if your bike looks like it’s been licked clean – that’s Frank!

o   Getting stronger and stronger and I’ve just ridden 450 miles in 9 days, maintaining my average speed as the days progressed, as training for LEJOG

 

Part of my responsibility at work includes managing the analytics team….I’m not stating causation between the help I have received from the Department of Endurance and my improve performance but there is a definite link in my mind 😉

 

Thanks guys x

 

*Massive thanks to the other members of my support team – without whom I couldn’t even contemplate cycling the length of the country. I feel stronger and fitter than I ever have and it’s down to their hard work and guidance.

 

Kirsten Cloete – chiropractor

Ryre Lee Cornish – nutritionist

Alice Monger-Godfrey – osteopath

Bonia – Pilates instructor

Author Archives : pat

Amelia’s Top Ironman Training Tips

6 top tips when training for an Ironman

If you’re crazy enough to sign up for an Ironman, you’re crazy enough to complete it. There are a few things that I have learned along my Ironman journey that I’d like to share. Hopefully, this will help you to hear those amazing words ‘YOU ARE AN IRONMAN’.

 

  1. Don’t choose an over-ambitious training programme

image1This was a huge lesson that I learnt. I come from a rowing background, so training a couple of times a day didn’t phase me. I started off on a programme that was way too intensive, I’d train for 3 hours or so per day during the week, and by the weekend I had no energy to go on a ride, or run any longer than an hour or two – which in turn made me feel hopeless and made me think I couldn’t do the Ironman. I accepted that I had a full time job (that I wanted to keep!), and that training for more than an hour a day during weekdays was detrimental to my training overall. This compromise allowed me to train extensively at the weekend, and not be totally wrecked by Friday evening. I also went on two dedicated training holidays, one cycling holiday in the South of France (picture of us looking fresh on Day 1!) Whilst I’m not saying you do the same as me, I am suggesting you evaluate your lifestyle and work out a training schedule that suits you – because exhaustion is not fun.

trainers

  1. Sign up for ‘test’ events

The biggest psychological battle for me was not knowing whether or not I could complete all the constituent parts of the Ironmanl. To combat this I signed up to as many events as I could. My favourite event was a 25km trail run, it too
k 3 hours to complete so was a slow run overall, but I was reassured that I could run for 3 hours solid, climb hills and feel ok at the end of it.
My least favourite was a 115 mile bike event that took in 9,500ft of climbing. It p*ssed it down the whole day, and I’ve never been so soggy. However, completing that was an incredible feeling! Not only does this give you the confidence that you can do the distance, but you’ve also got experience of competing at that distance – all you have to do now is put them all together…!

 

  1. Sign up to a regular spin class

 

I’m not talking about the type of spin class you get at your local gym, I’m talking about a dedicated spin class with instructors that share your passion for cycling, and maybe even triathlon! I was lucky to meet Cheryl, who ended up being so much more than a spin instructor. She was training for an Ironman 70.3 so passed on invaluable advice for cycling, nutrition and mental preparation. I saw these spin classes as a chance to practice technique – without the stress of the road! I focused on my cadence, how evenly I applied pressure to each pressure, as well as posture.

 

  1. Get your bike fitted, and do your research!

bike fit using guru systemWhen it comes to getting your bike fitted it’s best to go on recommendation from friends, and other cyclists. There are a number of shops out there that will give you a basic fit that is still not right for you (and still charge you an arm and a leg!). I was lucky that in my spin classes I was introduced to Pat at Department of Endurance. In fact, whilst at Pedal Studio the instructor didn’t show one morning, so he helped me log in to the laptop, and run my own makeshift spin class so that we still got a worthwhile workout. Only catch was that we had to listen to his music – oh dear! Pat listened to me explain about signing up for the Ironman, the level of experience I had and my competency when it came to riding. After taking that all in, he walked me through the bike fit and explained everything in detail, so I understood what changes were being made and why. He used the GURU system, and the system moved beneath me til I was comfortable in a ride position that suited me.

 

  1. training at DoEGet a triathlon coach

 

There is so much to gain when doing an Ironman, getting a tri coach is the difference between doing an 8 hour bike and doing a 6.5 hour bike, or a 7 hour marathon to a 4 hour marathon. Having someone there to set out your training programme, track your goals and give you confidence in what you want to achieve is invaluable. If you’re fortunate enough to be able to invest in a coach, then do it! Pat gave me a training programme to follow for the last month of my training (sadly I didn’t meet him til then!!!) but it made the world of difference, and trust me when you’re on your 3rd lap of the marathon looking at the people on their 1/2nd lap you’ll be grateful for your speed!

 

  1. Talk to people who have completed one

There is nothingfinishers photo copy like hearing from people that have done an Ironman before to help you realise that you can do it, and it’s not all that scary. So talk to anyone who’ll share their stories and advice with you. Just remember, that you should pick and choose what works for you – you will hear loads of conflicting advice!

 

Whatever happens, just remember enjoy the day – because it’s your day and it’s special. I smiled 90% of the time during the event, because it was a joy to take part in something so amazing and compete in an epic test of endurance with so many incredible athletes.

 

 

Author Archives : pat

Triathlon .. “Why do you keep doing it?”

The question I’m most often asked about our sport is “why do you keep doing it?” Triathlon and, in particular, long course triathlon, is put up on such a pedestal, that, to many, just completing one’s chosen event is the goal. It’s a one-off. I’m sure I’ve had that thought too: Certainly, there’s always a dark moment during the marathon leg where I swear that this is it. This is the last one. No más señor. But that thought is fleeting. It’s quickly replaced by the desire to get better; to compete rather than complete. I keep doing this because I can swim faster, ride stronger, and run more efficiently. I just need to work out how.

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This season has involved a lot of hard work but it’s also involved training and racing smarter. I’m a huge fan of gaining free speed. Those turbo sessions in the pain cave on rainy November mornings before work still need to be done, but there’s not an athlete I know that can’t be more efficient with their training and smarter with their racing. So, to that end, here’s a few things I’ve learnt this season.

1. Find free speed wherever you can:
From finding the right pair of feet to draft in the swim, to nailing your transitions, there’s free speed to be picked up all over the course. Think about it this way; how much work would it take to knock 90 seconds off your 10k time versus saving that in T1 and T2 by learning how to mount and dismount your bike like a pro?
2. There is no offseason:
Look, I’m not a pro. I don’t get to be selfish enough to put training and racing ahead of everything else. Life gets in the way sometimes. That doesn’t mean an off season is a good idea. Vary the intensity of your training to avoid injury but don’t spend the Winter in the pub or you’ll pay for it tenfold in the Spring

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3. No junk miles – make every session count:
Until this season I used to convince myself that 3 laps around Richmond Park without my heart rate never getting out of Z2 was a workout and then wondered why I wasn’t getting better. 45 minutes spent crushing FRC intervals is worth a lot more than 90 minutes of ambling around the park.
4. Take the guesswork out:
Yes, a skeletal triathlon training program you can download is better than nothing but it’s a framework, not a definitive plan, and most of all it’s not customised to you. So get a coach if you can afford it. If you can’t, get a power meter. Preferably, get both. But if there was one value for money item I’d recommend when it comes to new kit (and we all love a bit of new kit) it’s a power meter.
5. New kit won’t make you faster by itself:
There’s no point in spending thousands on a pimped new rig and then having it not fit you. You’ll never love your new machine unless it fits you correctly. Get your fit properly dialled in and that’s more free speed – not just on the bike, but you’ll run faster and more comfortably afterward. I cannot recommend the GURU process enough – in addition to a powermeter, it’s the best money you can spend in my opinion.
6. Train your weaknesses/race your strengths:
One advantage of having a power meter is that after a relatively short amount of time you’ll be able to see your own power curve. But even if you can’t see your power curve, you’ll know roughly whether you need to work on your sprinting/time-trialling/1 min max efforts etc. So again, don’t waste any sessions; if you need to work on your 1 min max efforts, work on those, even if your race schedule is predominantly long time trials.

 


So with a couple of months of the triathlon season still left to go, I’ve made some good gains. I’ve managed to take 30 seconds off my Richmond Park lap PR (that’s everyone’s A-Race right?), 50 minutes off my iron-distance PB and clocked the 13th overall bike split (out of 989) at the Outlaw – just missing out on a sub 5 hour ride. Hard work is only half the recipe. As I said earlier, there’s a lot of racing smarter in there too. I think I’m probably most proud of clocking a marathon PB (not just iron-distance marathon PB) at Frankfurt and I can put this down to two things – firstly, not overdoing it on the bike course and sticking to the plan and secondly, by riding a bike that fits me and is fitted to me so that my legs were as fresh as possible, and ready to literally hit the ground running as I hit T2.

Bring on the rest of the season and even more gains in 2017!

See you out on the course
Neill Keaney

Author Archives : pat

DoE ‘Founder Membership’

We are very excited to announce we are just about to open our new cycling and triathlon studio … Department of Endurance!

This past year we’ve been putting together a state-of-the-art bike fitting studio which will showcase the GURU dynamic fit unit (DFU). This is the worlds first and only ‘fully’ motorised bike fitting system. The GURU Fit System enables cyclists of all ages and ability levels to find the perfect bike and riding position to match their personal preferences.

At our Fulham Rd based studio we will be offering a range of professional bike fitting services ranging from a basic bike finder fit to fully optimised road and triathlon fits. Whilst we pride ourselves in offering impartial advice on which bike brand and model is correct for you using the GURU system, we will also have some great road and triathlon bike builds in house to show you our build craftsmanship and range of brands. Our aim is to offer you the best professional advice in the area and help you improve as a cyclist and/or triathlete by holistically improving your position, your fitness and your equipment.

Our new website will also launch soon which will go into depth about our fitting philosophies and different fit packages, plus our other services which will include servicing, products and coaching.

To kick things off we are offering an amazing FOUNDER MEMBERSHIP package before we open, which is open to only 40 members. This is an amazing deal incorporating our fitting, servicing and coaching services … plus an exclusive DoE cycling jersey!!
DoE FOUNDER MEMBERSHIP – JUST £299 !!!

As a Founder Member of the Department of Endurance you will receive the following amazing package which is worth over £500, so saving you over £200. We will be running a few packages when we open but this is an extra special one time deal for those looking to show support from the start and get all these services priority booked from the go!!!
DoE GURU Optimised BikeFit …

This is our top of the range GURU bike fit where we take everything into consideration. Whether you’re a road, triathlon, mountain or recreational rider we will either get you into the best possible position on your existing bike or give you a number of bike solutions if looking to purchase a new bike. The fit will include in-depth power output, real-time body angle tracking and GURU Virtual Ride™ where we will look at everything including cleat position, knee tracking, saddle height & fore-aft, bar reach & drop, in addition to giving advice on saddles, pedals, spindles, crank length, bar width & ergonomics and power/gps devices.

DoE MOT Bike Service …
The DoE MOT includes a full safety check with all nuts and bolts checked and correctly torqued, headset checked/tensioned and bottom bracket checked. All cables checked and replaced if necessary. Brakes adjusted and pads replaced if necessary. Gear indexing checked/adjusted. Wheels trued and Drivetrain cleaned, degreased and re-lubed. Chain checked for wear and replaced if necessary. Any parts will be extra but we will call you before we replace them and give a breakdown of costs. If looking for a complete strip down we can talk you through our ‘Full Monty’ service!
DoE 121 Coaching Session …
Once your position is dialled in and your bike is running like new, we’ll help fine tune your skills and fitness ready to smash this years goals. This is where a coach can be invaluable in helping you plan your training, identify areas of weakness, help improve technique and develop your fitness through the correct strength, speed and stamina training. Included in the founder membership is a 1hr coaching session to get you started using either a variety of indoor equipment including bike power trainers, treadmills and weights or as an outdoor training session for any discipline.
DoE ‘Founder Member’ Jersey …

As a Founder Member of DoE you will receive a limited edition DoE Cycling Jersey to hit Richmond Park or the Surrey Hills in style! These slick cut jerseys designed by Milltag.CC use a high wicking Coolplus micro-fibre material with a club cut body and soft cuff, with a racier elastane collar and sleeves for increased aerodynamics. They have a full hidden zip, silicon gripper strip on the hem, three rear pockets with extra hidden zip pocket and flat-lock seams for comfort. They are the perfect mix of being streamline, comfortable .. and looking great!

DoE £25 Fit Gift Voucher …

Show your friends or riding buddies some love with this £25 Fit Gift Voucher. This entitles any named friend, partner or family member a £25 discount off any of our bike fits ranging from a basic ‘BikeFinder’ Fit to a more advanced ‘Optimised’ Fit. In addition to having the worlds most advanced dynamic fitting unit and software, we are proud to say at DoE we also have the only 2 F.I.S.T (Fitting Institute of SlowTwitch) certified bike fitting experts in London to put you and your friends in the most powerful, aerodynamic position that your body can comfortably accommodate.

DoE Grand Tour Events …

As our new studio launches in May, so does the first of the Grand Tours. The Giro d’Italia gets rocking and rolling on the 6th May until the 29th May, followed by the Tour de France in July and Veulta a Espana in August. As a Founder Member we will be doing 3 special out-rides near the end of each of these major races followed by a social event later that day where we can all watch and enjoy that days stage over some good food and drink at the studio. We will be organising some other rides and events through the year, but this will just be for out 40 founder members.

DoE V.I.P Benefits …

The last part to this amazing Founders Membership package is you will receive V.I.P. benefits through the year of your membership. This will include priority bookings on all Bike Fits, Bike Servicing and Coaching Appointments. Any studio display bikes, wheels or other kit you will have the option and first refusal to buy at a discounted price at the end of the season. We will also hold a variety of FM only competitions and exclusive offers through the year on services and products. Plus we might even let you hang out with us after hours … what more do you want! 😉

JOIN DoE NOW … BECOME A FOUNDER MEMBER HERE!!!!

As you can see this really is an amazing pre-opening offer and for that reason it is strictly limited to the first and ONLY 40 MEMBERSHIP’S. Once these places are taken then we will be releasing our regular memberships and packages when we open.

To find out more or become a Department of Endurance original founder member please contact us by either calling or mailing us now:

MAIL US: INFO@DOENDURANCE.COM

CALL US: 0207 013 0707

MOBILES:07944 801662 (PAT) 07899 667939 (BEN)
STAY TUNED FOR MORE UPDATES AND OUR NEW WEBSITE WILL LAUNCH OVER THESE NEXT 2 WEEKS WITH MORE INFORMATION ON OUR SERVICES, BRANDS AND PRICING.

LOOKING FORWARD TO SEEING YOU ALL IN A COUPLE OF WEEKS WHEN WE OPEN!!!

TEAM DOE

WWW.DOENDURANCE.COM