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Tuesday February 2, 2016 at 8:55pm
So here it comes again.  The Bilton Grange sprint.  This year we are supporting Myton Hospice was again.  Part of your entry fee will go to Myton!  You can also enter direct through Myton if you want to raise funds for this most worthy of courses.
The course is also improved for 2016 with the cycle route now entering and exiting the school via the main drive.Visit the website www.superflytri.com for more details
Friday January 30, 2015 at 4:00pm
Saw a relatively new client for swimming yesterday for the third time.  The client has been struggling to breathe when swimming front crawl, not an uncommon problem.

After lots of hard work the technique finally feel into place and was a revelation.  Suddenly the swim looked much smoother and easier than before. 

Timing the breathe to make sure you are breathing on the push section of the stroke is so important.  Many people pull down with the opposite arm, using the left hand to breathe to the right or vise versa.

This is very difficult to see and correct from the pool side, even with an experienced coach.  Why not book in for a video swim analysis session and see for yourself how you swim.
Wednesday March 19, 2014 at 3:38pm
I did my first FTP of the year yesterday.  This is functional threshold power and determines your power training zones on the bike.  Needless to say after a winter with not too much biking I have some serious work to do to be ready for the season ahead.
FTP represents the power you can sustain for one hour.  It is also referred to as CP60 (critical power)
There are several methods of testing FTP.  The two most common are a 20 minute maximum power test and a RAMP test.  If you don't have or can't afford power youi can do this test and then a further test can determine your heart rate (HR) for each zone.
Friday April 19, 2013 at 10:02am

With just over two weeks to the Bilton Grange race we have started construction of our new innovative racks. The design works really well and keeps the bikes evenly spaced, with out compromising those with different saddle heights.

For more race information and/or to enter online visit 

Sunday December 18, 2011 at 10:08pm
I know that when the nights are dark we all look forward to getting out on our bikes at the weekend. However, you need to exercise caution. At least five of my friends and clients have now come off their bikes in the last few weeks, due to icy patches on the road.  Some of the injuries have been quite nasty.

It's all well and good wanting to get in the miles and build your aerobic base. But if you come off then those extras few miles mean nothing while you recover from injury. My advice is don't go out if the temperature gets below 5 degrees C. Even when it's sunny, it only takes a sheltered little corner to create carnage.

If you structure your workout correctly you can achieve as much on your turbo in an hour as you can on the road in two and a half.  Contact me on rob@superflytri.com for details!
Monday May 16, 2011 at 1:09pm

As reviewed by Tri220

"These tubs are an out-and-out race set-up with the Ultra Carbon rear as near to a disc (without actually being a disc) as you can get. Paired up on the front with the 81mm Ultra 800, this set is all about straight-line speed. They roll jaw droppingly fast on the flat, urging you to push harder, and the rear wheel gives a satisfying "whomp" as it cuts through the air".

Wednesday April 27, 2011 at 11:19pm
Long Lawford TT tonight. Cold and windy and a start position of 49. Still went fairly well with a normalised power of 234 watts. Came home and produced my first swim analysis video with narration. A big thanks to Oliver for his IT skills and patience. a big thanks to our respective wives for putting up with what must have been to them some boring conversation.
Friday April 22, 2011 at 9:48pm
This Wednesday was a repeat of the Princethorpe course from last week. I was fully three minutes quicker and more importantly my power average was up by 7 watts. It’s amazing what a decent weeks training can do!!
Thursday March 31, 2011 at 10:10pm
Well my normalised power was 230 watts. given my almost non existent winter training and that my peak was around 245 watts last year I'm reasonably pleased with that. followed it up today with a 30 minute sweet spot ride, in between plumbing and VAT return.

Wednesday March 30, 2011 at 9:23pm
Tonight was the first RRCC TT of the year.  There was over 50 riders despite poor conditions.  It was a real shock to be back racing.  My time wasn't great but I was riding a standard road bike.  All will be revealed when I up load my power file tomorrow. I hope it won't spoil my day when I see it.
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