Try the bikes, see the new range of Saris bike racks, CycleOps trainers and power meters and see what it takes to keep up with some local pro riders as we put a few athletes through their paces in a 20-minute performance test that kicks off at 5:30pm!
Please click this R.S.V.P. to we can have some idea of numbers for catering purposes.

This year will see further improvements in the Cadence web site as a resource for news, information and education. Cyclists are results driven and time constrained so getting the biggest bang for your training time investment is what we are aiming to provide you in 2011. Stay tuned, stay informed.

This is a good question and it has come up often during Cadence training sessions. Every year, more and more research and trials bring to light the benefits of intervals to not only build speed and power, but also endurance. This is particularly prevalent when training time is limited.

As our knowledge base grows, so will yours as we share information on our web site, in newsletters and with impoved Cadence programs and experiences for those training at Cadence.

This newsletter has two very interesting reads, the first is a great article written by Kirk Willett; former pro rider, exercise scientist and manager of several pro teams - A new definition of base. It discusses training adaptations to various stimuli from a logical perspective as well as what happens physiologically.

The second and perhaps more interesting read is a 2 week research trial that consisted of 6 sessions of 4 to 7 x 30sec spint intervals separated by 4 minute recoveries. Total 'work' volume over 2 weeks was just 15 minutes, not very much training! After just 2 weeks, test subjects DOUBLED THEIR TIME TO EXHAUSTION during a high intensity endurance test from 26 to 51 minutes!! For those familar with the brutal 20 minute performance tester, this is tantamount to lasting 40 minutes at this intensity after just 2 weeks. The research was published in the Journal of Applied Physiology - enjoy!

1 : A new definition of base
2 : Ultra high intensity training effects on endurance performance

Mark Carroll
Level 2 Cycling Coach

Graeme Obree broke the world hour record twice and 4km pursuit world record. He was innovative, copied by many but both his riding styles pictured above were eventually banned. Both these styles dramatically reduced frontal area, allowing for 1-2km/h increase in speed. For those that thought Cannondale pioneered a single blade fork with their 'lefty', note Obree's single blade fork on the bike he designed, built himself and raced to his first hour record in 1993.