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  1. I know, I know. I'm late to the party. My excuse was pregnant/baby. I'm looking for a unicorn - a trainer which wont make noise (at least not enough noise to wake up a toddler). That is stable (mom can't be in a cast). And offers resistance (I don't see myself on a road/mountain any time soon). AND - the kicker - not going to break the bank. If you can pick up a second hand one without the risk of a dodgy purchase - all the better. Thanks sportsfans!
  2. My man en seun oefen elke aand hier langs mekaar op hulle fietse. Die fietse is gemonteer op hulle RavX en TraXx staanders. My man het al jare lank sy CycleOps Powertap op sy agterwil en my tienerseun het sopas ‘n oefenhorlosie Lefun Fitness Activity tracker gekry. Alhoewel ek kan sien dat alle inligting na die oefensessies afgelaai kan word wil ons graag die metings op die rekenaarskerms kan sien terwyl hulle oefen. Hoe doen ons dit? Dit sal die kompeterende uitdaging makliker maak. Noudat my seun ook ry word daar elke kort-kort gevra om te kyk en my man dra moet ongelukkig ‘n bril brgin dra om naby te kan sien. Met die sweet wat hom aftap is dit nogal ‘n probleem!
  3. Hi everyone I have a tacx satori trainer that doesn't want to switch on. It's been standing for about 2 months and now when I want to use it, it won't go on. I changed batteries, and still nothing. Has anyone else experienced something like this? Chris Willemse said I can bring it to them to have it checked out, but before I go there, I want to see if I can fix it myself (hopefully it's something small). Thanks!
  4. Hi, Having trouble with a broken Tacx Flux. Bought secondhand on bikehub, and it broke 5 rides in. No use crying over spilt milk. Would like to get it fixed now. The problem is: - red/green light flickers (no power?? belt issue???) - orange light flickers, do an update, returns to red/green issue - connects to phone and shows, but no power, no calibration (no data transfer??) - also no connectivity to macbook for zwifting purposes. I already emailed garmin, who seems to be Tacx agents in SA, but to no avail. Does anyone have any ideas or advice on the way forward, other than to just buy a Kickr
  5. I've been wanting to try out the Zwift steerable courses and also upgrade the horrible riser block my IDT came with. I'm probably not on a sufficiently high level yet to do the courses, but I found this SUPER COOL 3D printable design on Thingiverse (similar to this): https://www.thingiverse.com/thing:4239532 I'm curious if anyone else has given this a go (or wants to give it a go)? This is my current print progress (started this morning): I'm using clear PETG filament due to availability ( ), ease of use and low thermal expansion coefficients. I don't have bearings, so I'll have to print those too. PETG is good for moving parts apparently.
  6. Is there anyway I can fit my 29” mtb on my Genius Trainer? Any help will be greatly appreciated.
  7. Trailblazing technology that adds multi-axis movement to stationary cycling. MP1 brings the freedom of riding outside to training indoors. Click here to view the article
  8. Since their inception bike trainers have set out to solve one problem: simulation of outdoor riding, indoors. Major breakthroughs came with the introduction of smart trainers and indoor cycling apps, complete with virtual races, group rides and controlled workouts. Nfinity MP1 combines over 20 years of indoor training expertise to not only create the movement platform category - but to perfect it. The result is an unmatched trainer platform that reimagines the indoor trainer experience altogether. How does it work?Harnessing the proprietary Saris Nfinity Technology, the Saris MP1 Motion Platform provides an unparalleled way to train and move indoors. Distilled down to a combination of mechanical ingenuity and physics of movement, the Saris MP1 with Nfinity Technology is the first and only trainer platform capable of producing a responsive and natural training experience through the addition of fore/after axis movement. By adding some movement into indoor training, not only does enjoyment of indoor training increase, but comfort on the bike increases too. Pressure mapping and motion capture technology shows the MP1 significantly alleviates saddle and foot pressure compared to riding a static trainer. The MP1 Nfinity really enhances the overall indoor riding experience. I don't ever want to ride on a ‘fixed’ trainer again, quite frankly. Hunter Allen, Founder of Peaks Coaching Group & USAC-Certified Coach The movement of the MP1 also requires the rider to engage muscular groups to maintain balance, as one would do on a real ride. From engaging the upper body to get through sticky spots to activating smaller, key muscles to stay balanced, the MP1 is the only way to recruit large and small muscle groups while riding inside. Plus, anyone can use it. Designed to be universally compatible, the Saris MP1 can be used with any brand of trainer currently on the market and every Saris trainer that’s ever been produced, complete with adjustable attachment points and well-placed grip tape. Specifications:Max Fore-Aft Travel: 50 cm Max Side-to-Side Angle: 6° Materials: Steel, aluminum and birch Weight: 28 kg Dimensions: 15,2 cm tall x 160 cm long x 90,2 cm wide Compatible with all major brands and models of bike trainers Fully assembled in box Grip tape strategically placed to assist in walking on the trainer platform Tested to the combined weight (rider, bike and trainer) of 158 kg Built-in front wheel block for road and MTB Rounding out the new Saris trainer eco-system are the TD1 Trainer Desk and H3 Direct Drive Smart Trainer. Trainer Mission Control.Every training room needs a control center, and the TD1 is more than equipped for the job. Designed to perfectly compliment the MP1, the Saris TD1 is made of the same Baltic Birch and steel as the MP1. An integrated power-strip keeps training necessities charged and close at hand, while the desk itself is adjustable for a wide range of training stations; a dedicated control center for the training room. TD1 Trainer Desk Reliable. Durable. Quieter Than Ever Before.The H3 Direct Drive Smart Trainer touts the same reliability and durability as its predecessors and is the quietest direct drive smart trainer to leave Saris’s doors. Each H3 is made from cast and machined aluminum, encasing components that are meticulously calibrated to measure power, speed and cadence, as well as a precision-balanced flywheel – all built to handle 2000 watts and replicate a 20% climbing grade. H3 Direct DriveGet in contact with Bicycle Power Trading or associated Saris dealers for more information. Links:Saris H3 Smart Trainer – https://www.bicyclepower.co.za/product/saris-h3-direct-drive-smart-trainer/ Mp1 Nfinity Motion Platform – https://www.bicyclepower.co.za/product/saris-mp1-nfinity-trainer-platform/ TD1 Trainer Desk – https://www.bicyclepower.co.za/product/td1-trainer-desk/
  9. I am looking at getting a RAV X Tx 4 indoor trainer and was just wondering if it is adjustable to be used by a 29'er? Any another reviews or comments on it will also be appreciated
  10. Good afternoon folks! Hope you're all having a great Sunday. Had this Tacx indoor tyre since mid-December 2018. Then after my session on Thursday evening I noticed a very small bubble forming in the tyre. This after I took the tyre off hoping the tube underneath was bust. Turns out the tube was flawless, and my tyre is de-lamitating. This is my second Tacx tyre. Has this happened to other Tacx tyre users before? Is there a better tyre on the market? Do these new tyres come with a warranty? I usually run it between 7-8 bar on a Tacx Genius Smart trainer, doing TR workouts at night.
  11. Hey ya'll!!! I'm looking for an easy to use , straight forward "plug and play" indoor trainer....just something to keep the legs moving. I have a MTB with 1 x 12 Eagle setup so something that will work with my bike. I assume I will need something that is compatible with Thru-Axle?? Your help and advice will be appreciated.
  12. Morning all, To those who use the Tacx Utility app, have you noticed that the Calibration option has been removed with the latest update? Comments in the Play Store about this c0ckup are plentiful. How do I calibrate my trainer now? I do calibrate the trainer in TR after a 10 minute warmup, but experience proves that the trainer must be calibrated in the Utility app after a warmup.
  13. Good morning to all Hubbers, It's Friday, yay! To those of you who are familiar with TrainerRoad and the Ebbetts workout, it requires a 5 second sprint at about 150% FTP at set times as the workout progresses. So yesterday while I was busy with my workout, I got to the the first 5s interval, and my Eskom power trips! When I went to be DB I noticed my mains switch had not tripped, but the mains of the prepaid meter had! Flicked the switch back on with no issue but did not attempt the workout again. It did however say on the little display "earth unsafe". Does anyone have the first clue as to why this might be? The trainer runs on it's own dedicated socket in the wall, nothing else (in that room) was on at the time
  14. So after 5 years of trusty service I sold my Powerops pro beam trainer (on the hub within 48 hours!). I was looking for a direct drive (no back wheel), top of the range replacement to avoid the back wheel usage, improve accuracy and have a better experience. The three products I read up on where the Tacx Neo, Powerops and Wahoo Kickr and based on what I was reading the Tacx had the slightly better reviews but for training purposes all were excellent options. So I went for the Wahoo Kickr which was well priced compared to the Neo. I have encountered problems from the outset but was impressed that the South African agent phoned me after I emailed a list of my concerns. Here in short was what I have encountered and the proposed solution from the agent: 1. My desktop computer's bluetooth does not pick up the Wahoo - he told me that most desktops don't have the right Bluetooth for Wahoo and when I get an Ant+ adapter it will work. My old Powerops came with the Ant+ the Wahoo is a R900 additional cost if you want to run it from the desktop 2. As I can not use my desktop computer until the Ant+ arrives I am using my Ipad with Bluetooth but the surges and inaccuracy are shocking. I use Zwift where I preprogram power rides and found that when I set anything above 200 watts I simply cannot pedal (FTP of 250) as it simply over does the resistance and ruins my ride or the power is simply not there but shows 170 watts even when free wheeling. I had used my P1 pedals to see the difference which was typically and consistently around 15% difference with the Powerops but a whopping 40% with the Wahoo (which promised +1% - 2% accuracy). I took the P1 pedals off to avoid interference but still found that the Wahoo was over or under powering my ride and the readings. He told me that Bluetooth can easily have interference and that with the newer Wahoo Kickr models like mine he has had a lot of complaints of inaccuracy with IPads. Something he has addressed with the manufacter 3. Sometimes the Ipad does not pickup the Wahoo at all. I learned this was interference as although my phone was not connected to the Wahoo it did have the Bluetooth on and when I turned it off the Ipad picked up the Wahoo. Very unfortunate as anyone in the family close by with their phone on can destroy your session not to mention if you use the device like I do at events (I have a plug in the car) to warm up and all the other riders with Bluetooth on their phones near by could potential destroy the warm up. 4. The cassette that comes with the Wahoo is not running well with my brand new Shimano 11 speed chain and is often making more noise than the device like it is not sync in gear that you can feel thru the pedals. Agent said this was not common. I guess the chain will be destroyed or will run into the cassette - I hate to think what will happen when i ride with chain on normal cassette. 5. The spin downs (calibration) don't seem to be consistent with the device sometimes taking minutes to slow down just a few KPH and other times rapidly. Agent response was that I must always use the Wahoo App to do all spin downs despite Zwift having their tailor made Wahoo spin down tool which he says does not work as well as the Wahoo App (then why have Wahoo worked with Zwift to put this in place?) 6. I also explained that I found the whole technical side not only disappointing thus far but also confusing with three different Wahoo Apps to use (Utility, Fitness and Studio). I am still confused by this (why not just have one app?) and don't know why we cannot just plug and play as per the marketing jive. Also the different modes are confusing and until now I still don't know how to find the different modes and when I asked does Zwift automatically select the mode he says Zwift has its own mode? I don't blame him but the product as he was doing his best to explain. He also sent me a mail where by it had different proposed solutions to how to over come technical difficulties but the only one that addressed the problem, directed me to the Zwift site for direction which did not help as Zwift is working but the machine is not reading the required output correctly in bluetooth on an Ipad. Work in motion - so I am not about to send the whole device back (agent says if it continues he will address USA for warranty claim which sounds long winded and I will fight for my money back first), as I am still waiting for the Ant+ device to arrive (2 weeks back order at Takealot). However if you are looking for a trouble free upgrade and use a desktop or Ipad to do work outs, Wahoo Kickr will do its name sake and kick your trouble free set intervals into turmoil. I will follow up with conclusion once Ant+ arrives but believe the Wahoo marketing of the shortfalls are not apparent and in my case misleading.
  15. Hi all (once again if this topic's been covered, apologies.. I couldn't find a thread) I'm contemplating getting a bike to permanently leave on my IDT (a Kickr 2) So nothing fancy would be required.... or am I wrong? wheels, brakes etc obviously matter not. last thing I want to do is damage my IDT.
  16. HI Hubbers, As some of you might've noticed I put out a Wanted ad for a specific indoor trainer. I was contacted by a person who calls themselves Hans Hatting via SMS telling me he has one for sale. Long story short, I made use of a very kind Hubber to check out the goods for me but we were stood up. What made this very peculiar is that he didn't demand money up front like your typical scammer, he just kept quiet and I haven't heard from him since.
  17. The Bkool Smart Pro is their top end smart trainer offering controlled resistance based on a simulator or via the Bkool app. Within the smart trainer space the Bkool Smart Pro is an attractively priced option with a competent feature list. We gave it a few test rides to see how it stacks up. Key FeaturesUp to 1,200 W. Simulates slopes from -5% to 15%. Claimed noise level: 75 dB at 30 kph. ANT+ and BLE Compatible with wheel sizes from 20" to 29" No calibration or wheel adjustment required. Total weight of 11.6 kilograms Price: R 8,499.00 On the surface, the BKool is a well-rounded offering and although the maximum wattage rating is lower than some competitors, let’s be honest, how many of us will find the need to measure more than 1200W on a sustained basis in our living rooms? The unit itself is very compact and impressively light compared to others in the class, which are close on double the weight. While they don’t advertise an accuracy rating on their product page, some digging around online found a mention from Bkool of an accuracy of +-3%, which seems to be in line with other options in the category. Set up Getting started with the BKool Pro was incredibly simple. Out of the box, the resistance unit is detached from the foldable frame. Slider switches allow easy attachment of the two parts. Next it was a case of plugging in the power cable, installing the supplied quick release skewer and mounting the bike. The wheel mounts to a typical clamp interface on the foldable arm. Unlike other trainers though, the Bkool doesn’t require any adjustment for the wheel or tyre size. Thanks to the swing arm design gravity does the rest to make sure your wheel is properly seated on the resistance unit. Connecting to the trainer was also easy enough via various devices. In the most basic mode, you can connect it to a power capable head unit or smartwatch (tested with a Garmin Fenix 3). The next step up would be the BKool app for smartphones which allows you to adjust the slope (resistance) while tracking power, speed, cadence and heart rate. The real attraction for a smart trainer though is virtual riding and ERG workouts, and here you really only have a few options; including BKool’s own simulator, TrainerRoad, SufferFest, or Zwift. I tested the trainer on BKool’s own software as well as Zwift. Both were intuitive and easy to set up using either ANT+ or BLE. On the trainer Once on the bike, the Bkool feels sturdy while in the saddle and is relatively quiet for a wheel-on trainer. The telescopic arms do a decent job of keeping the back end steady, while the front wheel block keeps the bike properly level. In simulation mode using both the Bkool simulator and Zwift the resistance response is good. While there is some lag between the on screen gradient change and the resistance response, it provides a natural feeling ramp up rather than any sudden changes. Bkool advertise an interesting feature of the unit around its ability to simulate real world inertia. I was skeptical of this, especially given the relatively small flywheel, but testing it out on climbs in their virtual worlds there is a distinct difference in approaching a climb at higher versus lower speed, as you’d expect in the real world. The Bkool pro also does a good job of simulating inclines too. Throwing the bike up some twelve percent plus climbs felt painfully real.I did encounter some instability when getting out of the saddle on those really “steep” sections or during intense intervals. While the telescopic stabilisers do help to prevent a tip over, the unit appears to twist under the torque and with less weight on the back wheel it feels disturbingly unstable. Although I did find that putting the whole set up on a rug or carpet was a big improvement compared to a hard laminate surface, standing up was still precarious. The Bkool Smart Pro offers a cadence estimation feature which avoids the need for a dedicated sensor. This is very much an approximation though and for best accuracy, with workout modes in particular, a separate cadence sensor should be used. Cycling Simulator While the emphasis of this review is more on the trainer than the software, it’s worth touching on my experience with the Bkool Cycling Simulator. With Zwift rapidly emerging as the darling of the virtual riding world, I did wonder why anyone would bother producing their own simulator. Although the Bkool virtual world doesn’t have quite the population that Zwift enjoys, they’ve built some impressive and thoroughly enjoyable elements. The Velodrome mode is particularly fun and a refreshing change from the more common workout or virtual ride modes. In this mode you can take part in keirin, elimination and pursuit races against other riders in real time. It will be interesting to see how the simulator side of the Bkool business grows and evolves in time. It certainly shows promise with some innovative offerings.For the full experience of their simulator you’ll need to subscribe to the premium version at a cost of 10 Euro per month, but in free mode you are able to test out the various modes with limited access to choose routes or workouts. In the end The Bkool Smart Pro provides a good entry point into the world smart trainers at a competitive price tag. The smart aspect of it delivers good performance with a real world feel in virtual modes. While the unit does suffer from some instability when out of the saddle or pushing serious wattage, if your main aim is to keep the legs turning through winter and get in on the virtual riding game, it is an option worth considering at the enthusiast level. ProsVery compact and lightweight No adjustment required for wheel sizes Well priced ConsQuite wobbly when you are out of the saddle The BKool virtual world currently has a limited population
  18. Feature overview:Claimed noise level at 20 mph is 64 decibels Quick release (130mm & 135mm) and Thru-axle compatible (142mm & 148mm) Dual ANT+ FE-C and Bluetooth 4.0 technologies 9 kg flywheel with electromagnetic resistance Rated to handle 2000 watts at 20 mph and up to 20% climbing grade simulation Weighs in at 21.3 kg +/- 3% accurate power readings Virtual training software compatible Retail price: R21,995.00 At just over 21 kilograms, the Hammer is a heavy piece of equipment. The built-in handle does it’s best to make the machine maneuverable. I was able to haul the Hammer around the house as well as to the office and back in relative comfort. Being a cyclist, my upper body and core strength really are not what they should be, but I managed without much fuss. Aesthetically, I found the Hammer to be somewhat industrial but pleasing to the eye. It did not look out of place in my spare room / workout studio / bike storage facility. With the legs folded away, the Hammer can be stored out of harm's way or out of sight, should you invite normal human beings around, and don’t want to have to explain your eccentric habits. Setting up Getting started with the Hammer is simple. Before jumping on, you will need to deploy the support legs which slide out from the sides of the trainer. Doing so reveals the front wheel block which sits tucked away neatly within the belly of the machine. The legs can be further adjusted with dials to ensure perfect stability. The Hammer is a direct drive trainer. This means that you replace the rear wheel with a cassette that is mounted to the trainer. This makes the trainer quieter, removes tyre wear, and improves the feel of the trainer experience. A cassette is not included. Once the bike is on the trainer, it is time to plug in the power and connect to the CycleOps Virtual Training app for calibration. Connecting to the CycleOps Hammer on my Android phone via Bluetooth was effortless but finding the calibration setting took some fiddling around the app. Hint: It appears when you select to start a ride. Calibration should take around a minute as you pedal up to around 30 kmph for 20 seconds, then allow the device to spool down. The Hammer measures your speed and power output. As the Hammer can communicate via ANT+ and Bluetooth, it will happily pair to your computer, smartphone, or bicycle computer. Any other training metrics will have to come from other sensors. So if you want your cadence and heart rate (or any other measurable), it will need to be supplied via a third party sensor to your training device.In my case, I used my MacBook Pro to run Zwift. The Hammer connected via the built-in Bluetooth, but to connect my Garmin cadence and heart rate sensors to the MacBook, I had to use an ANT+ dongle. Training on the Hammer Other than briefly trying out the CycleOps Virtual Training app, I spent most of the review period riding around in Richmond, London, and Watopia on Zwift. In Zwift, I used the standard workouts in ERG mode as well as taking on other Zwifters in races.So what’s all the fuss about smart trainers? Smart trainers not only measure your power but they are able to receive instructions from software to control the trainer's resistance. This can be useful in two ways: ERG mode and simulation mode. Firstly, for precise training. When in ERG mode the trainer is set to a target power number for the rider to obtain. In this mode, you can simply stay in one gear while the trainer adapts to the required resistance. For structured training, this mode can help you precisely hit power numbers in a way that you simply cannot out on your bike. In workouts, where your trainer software is aiming to hit a power target, the Hammer prefers to place you in a power band (around 15 watts within that target) rather than at the exact power number. This requires the rider to fine tune their effort to hit the target number. Some other trainers are more precise and assist the rider to hit the exact power reading. The Hammer’s approach is more similar to intervalling on a real bike. There are advantages to hitting the right numbers but I liked the Hammer’s more variable feel as it requires a bit of concentration to maintain the power number. The transition between hard intervals and recovery phase was relatively smooth, with only a few seconds of spinning out before the trainer readjusted to the much lower power output levels. While ERG mode creates the perfect artificial training experience, the second use does the opposite in that it attempts to simulate the feeling of riding outdoors. Simply put, the smart trainer can adjust to the gradients and conditions of a virtual course as if you were riding it outdoors. Zwift is the stand out example. When you hit a climb or rough terrain in Zwift, you immediately feel a ramp up in resistance as you would in the real world. With the rise of games like Zwift that, to some extent, try to replicate the experience of riding a bicycle outdoors, the riding feel of the trainer has become an important consideration. There are certain constraints to the realism factor, such as being in your living room and motionlessly staring at a screen, but as riding feel goes, the Hammer was impressively realistic. The Hammer packs a large 9 kg flywheel which is controlled with electromagnetic resistance. This combination is central to the smooth feel of the trainer and a good sensation of inertia. When free riding and racing in the Zwift, the Hammer was sensitive to climbs and descents, doing a good job at delivering a realistic representation of what I was viewing on the screen. It is worth noting that CycleOps’s own Virtual Training app is feature filled, and as manufacturer apps go, it is highly useful as a standalone training solution. Indoor trainers can be noisy, causing annoyance to the rider, co-habitants, and even neighbours. The latest batch of direct driver trainers has made great strides to reduce this irritation. The Hammer is not silent but the noise it produces is far less invasive than on wheel trainers and direct driver trainers before it. During high power intervals, the deep hum is loudest but it is no louder than the sound of the bike's drive train. Those in the next room will hear your workout but only the most sensitive will be disrupted by it. In the end The CycleOps Hammer is an excellent trainer holding its own amongst the top trainers in this category. While smart trainers are certainly not cheap, devices like the Hammer certainly add a whole new level to your training and when plugged into an application like Zwift, they simply cannot be beaten. ProsEasy to use Smooth adjustment of power Good connectivity Good simulation of real life feel ConsGetting into the smart trainer game doesn't come cheap.
  19. Hi Guys Need some input on my indoor trainer set up. Being eyeing all the activity on Zwift activities etc and would like to enhance my current training experience if possible.. I currently have a Tacx Flow trainer which has served me well for a good few years now. It's paired with a Powertap so I am able to perform structured work outs with ease - via my Garmin. I generally just use the resistance settings of the trainer and my gearing to get into the required power zone. Is it at all possible to get a zwift / trainer road set up? I have being toying with the idea of getting a smart trainer but obviously feel that it might be overkill considering I already have the power meter? What would my options be? A cheaper smart trainer perhaps?
  20. Hi Hubbers! Thank you to those who recommended that I join Trainerroad. Going to give it a proper bash next week! Exploring the website last night I see that you could create and/or join teams. Is there a BikeHub team? If not, who will be interested in joining? Will be interesting to REALLY spy on members!
  21. The racing calendar in South Africa settles down significantly over this period, typically from the end of May until July which means that normally your first block of racing and training is complete before transitioning into the second part of your season from September to November. This “downtime” during winter offers some different options in order to build into your next season whilst maintaining fitness. In this article, we will help you remove the guesswork from your winter training and help you focus and improve your fitness and overall health leading into the new season of racing. Indoor trainers: As technology has improved, so have indoor trainers. Gone are the days where you just had a bracket and flywheel to train on. Today, the more advanced indoor trainers are referred to as smart trainers, implying that they can be controlled and interact with several software platforms on your computer or smartphones. As technology has improved, so too has the cost per unit, with some units going into the 6-figure price range. However, the added benefits may be worth the expense in the long run.The single biggest benefit of using indoor trainers is time efficiency. We all struggle to find the time to train. An indoor trainer session allows you to fit more quality work into a shorter time. You do not waste time at intersections, traffic lights or freewheeling downhill. When indoors, every second of you training session is spent placing the exact desired force and workload through your pedals. If one was to break down a standard outdoor ride, as much as 40% of the time will be spent not producing any power. There are several other benefits of training on an indoor trainer, which are mentioned below: Pros: Precision: You are able to precisely control your resistance, especially with new smart trainers, which have the ability to perform workouts in “erg” mode (you set the power you would like to ride at and the smart trainer will keep you at that wattage). This is especially beneficial when performing interval workouts, as you are able to control your power and effort easier than when riding outside.Endurance: The constant resistance provided by the indoor trainer could provide a greater stimulus when compared to a similar ride outside. For example, a 90-minute continuous ride indoors will feel much harder compared to a similar 90-minute ride outside. This is due to the constant work performed on the trainer with the absence of freewheeling, stopping or drafting. Entertainment: This refers to some of the beneficial technological advancements. You no longer have to watch TV or stare at a brick wall while training. With the likes of products like Zwift, for example, you are able to link your indoor trainer to your computer, iPad or even your iPhone and ride and train with other cyclists in a virtual environment, alleviating boredom. Zwift has also seen a large growth in Pro Tour riders using this software and what is better than being able to go for a morning coffee ride with Laurens Ten Dam or ex-pro Jens Voigt? Cons: Heat: Firstly, the human body is only between 22 and 25% efficient in converting stored fuel into power. The rest gets lost as heat energy and needs to go somewhere. When training indoors your body is no longer moving through the air, almost eliminating the two biggest heat loss mechanisms; evaporative and convective heat loss. The result is a rapid rise in core temperature and a very hot and sweaty body in a very short space of time.The solution: Buy the biggest fan you can get your hands on, place it directly in front of your stationary trainer and turn it onto full blast during your workouts. If you are working out at the gym, bring a really absorbent towel and be prepared for some heavy sweating. Feel: The second problem also relates to your stationary position. On the road your speed equates to inertia, keeping the rear wheel turning even when you stop pedaling. This momentum allows you to pedal through the top and bottom dead spots with relative ease. On the indoor trainer, only the rear wheel has a little momentum in the form of rotational inertia. The moment you reduce the force on the pedals, there is an almost instantaneous reduction in rear wheel speed, causing the top and bottom dead spots to be accentuated. As a result, after spending some time on the indoor trainer you may notice a burning in your shins and your upper thighs and groin as a result of the small muscles in these areas working harder to overcome the dead spots. The more expensive ergometers and especially the newer devices that mount directly without using a rear wheel have larger flywheels which create enough rotational inertia to make the pedaling action more fluid and feel more like a ride out on the open road. Boredom: Without the option of entertainment (as listed in the con’s above), indoor training may be one of the most mind-numbing activities. However, as discussed above, this excuse is no longer valise with several options available to keep you entertained. Training on an indoor trainer Indoor trainers should not only be used for performing intervals. You are able to perform recovery sessions and even long rides, as discussed above, may provide an excellent endurance stimulus. Ideally, an indoor training program should not be structured any differently from when training outside. This is one of the biggest mistakes athletes make. Just because you are indoors, does not mean that the session has to be hard.You can replicate any session on an indoor trainer that you can do outside, in a shorter time frame. As an example, we allow long endurance rides to be shortened by 25% when performing the session indoors. Therefore, when you are prescribed a two-hour zone two ride (easy long slow distance intensity), and you are forced to perform the session indoors due to poor weather, 90 minutes will suffice. It is however the intensity sessions, which remain the most popular sessions to be performed on the indoor trainer. The difficulty of these sessions forces your mind to remain occupied. Below are two intensity and two strength sessions we recommend you try on the indoor trainer: Training sessions T-Max Intervals: Several research studies have investigated the effects of T-max intervals. The benefits demonstrated by these intervals have resulted in them being referred to as “the ultimate interval”. T-max refers to the maximum time you are able to spend at your peak power output (PPO). Your PPO should be determined from a maximal ramp test. If you have never performed a ramp test protocol, you may use your FTP*125% as an estimate of your PPO. Before you are able to perform a T-max interval session, you must first determine how long you are able to ride at your PPO. Once you have established your T-max you are ready to go. Your workout duration for each interval will be 0.6*T-max. Therefore, if you T-max is 3 minutes, your workout duration will be 108 seconds.Warm up 30 minutes in zone 2 and low zone 3. Perform 8 X 0.6*T-max intervals set at your PPO (or 125% FTP) via erg mode. Rest for twice as long as your work duration. Warm down for 20 minutes in zone 2. Pyramid Intervals: Warm up for 15 minutes in zones 2 and 3. Follow this with intervals of 1, 2, 3, 4, 4, 3, 2, 1 minute in duration. The rest between each interval should be equal to the duration of the previous interval. Warm down for 15 minutes in zone 2. Your heart rate should be high zoning 4 or zone 5 and your power output should be 90% of peak power output (PPO, or 125% of FTP) for each interval. Strength Intervals: Warm up for 15 minutes in zones 2 and 3. Follow with 4 x 10 minutes of seated efforts on a moderate gradient. Use a gear or resistance setting that you can only just turn over. Keep your cadence at 45-55 rpm during the high gear efforts. Every 3 minutes perform an all-out sprint for 20 seconds without changing gears or the resistance and fall back into the low cadence after. Keep your cadence at ~90 rpm during the rest periods. Recover for 8 minutes in zone 2 between efforts. Focus on keeping your shoulders and hands relaxed during the efforts. Warm down for 15 minutes in zone 2. Cross Training Winter is an ideal time to focus on areas that you might have neglected in the summer months when all you want to do is be outdoors riding. One area that can reap rewards in performance is to improve your functional strength (strength in the movement patterns that you use when you are on the bike).Grucox: The grucox bike is an isokinetic ergometer. It may look like a standard gym bike, but its pedals are motorized and move at a pre-programmed cadence. Due to it being isokinetic (pedals moving at a constant rate / cadence), it is excellent for improving strength developments. Most notably, the grucox bike allows you to resist against the pedals. This resistance motion allows you to perform eccentric only cycling. Several research studies have demonstrated that eccentric cycling results in greater strength, power, and muscle mass gains than normal concentric cycling. Eccentric training may also be beneficial to reduce the risk of overuse injuries and help prevent osteoporosis. Photo credit: Sports Science Institute of South Africa. Grucox bikes can be found at several medical and sports centres. The Sports Science Institute of South Africa has recently opened a dedicated endurance studio, which contains, wattbikes and Grucox bikes for members to train on. Running: Running is an effective aerobic workout that may compliment your cycling performance. In addition, cyclists are at increased risk of osteoporosis while running improves bone mineral density in older age-group athletes. Most of all it is a very time effective workout while adding a fun element into your weekly training by running trails that you otherwise would not have come across while riding. Importantly, if not conditioned to running, the impact may result in acute or overuse injuries. You should therefore limit these runs to not more than 30-45 minutes, twice a week if you are not accustomed to running.Strength training: In years past strength training was often looked upon by endurance athletes and coaches as a negative in their training plan due to the perception that it would increase muscle mass and reduce cardiovascular efficiency. Research has subsequently shown that it can enhance power and muscular strength without any increase in mass.Fast-forward to today, where the benefit of social media platforms allows us to see riders from the Pro Peloton and alike doing strength or gym workouts. Nino Schurter’s videos, for example, are really popular and have been brought up in many discussions. Strength training has numerous benefits. Some of which are listed below: Enhances connective tissue strength and resistance to injury Improved cycling economy (lower oxygen cost) Preserved muscle mass – especially important in older age group athletes Increases in bone mineral density Improvements in strength with subsequent increases in overall power on the bike Rønnestad, Hansen and Raastad performed a study in 2010 with two groups of cyclists where comparisons between pre and in-season strength training were made. The comparisons for cycling performance were done on muscle cross-sectional area, oxygen consumption and strength during a 12-week preparation phase and a 13-week in-season maintenance program. Group 1 followed a structured program of endurance and heavy strength training twice per week for the 12 weeks preparation phase while Group 2 only focused on a structured endurance program with no strength training. Once completed, the next 13-weeks were a competition phase where Group 1 carried on with the maintenance strength work once a week while Group 2 carried on with no strength work or maintenance. The end results were significant: Group 1: Mean Power 40km TT test: Increase of 8% after preparation phase and an additional 6% performance increase after the competition phase. Overall leg strength increased by 23% Group 2: This group was limited to a 4% increase in 40km TT power after the preparation phase. They also had no additional improvement after the competition phase. However, don’t rush off to the gym and start lifting every weight you can find. Strength training requires adaptation and you should therefore start with shorter, less frequent sessions using lighter weights. This will prevent injury, and will also prevent excessive muscle damage and stiffness so that you will still be able to walk to ride your bike in subsequent days. The protocol used in the Rønnestad et al. study used only four simple exercises. Their periodised strength-training program is outlined below. Figure from: B. Rønnestad. E. Hansen, and T. Raastad, "In-season strength maintenance training increases well-trained cyclists’ performance," European Journal of Applied Physiology. 110(6): 1269-1282. (2010). RM = Repetition Maximum, The maximum weight you could lift for the given number of repetitions. About the author: Science to SportScience to Sport bridges the gap between scientific research and sports men and women in the field.Utilising scientific tools and experience gained through research and practical involvement at the highest professional and scientific level, the experts at science to sport are able to provide athletes with scientifically validated methods and products which they can use to their advantage during training and competition. Get your questions answered by the Science to Sport team Ask any cycling training, racing or nutrition related questions to be answered in the Q&A with the Coaches podcast. Please submit your questions here.
  22. The Hammer is a direct drive bike trainer with unparalleled bike compatibility and device connectivity. Bikes with thru-axle widths of 142 or 148, as well as quick release axle widths of 130 or 135 can be easily mounted to the Hammer, future-proofing compatibility for new bike purchases during the life of the trainer. Integrated dual ANT+ FE-C and Bluetooth 4.0 technologies connect The Hammer to more devices and riding applications, including popular training software such as CycleOps’ own VirtualTraining, Zwift, TrainerRoad and more for an immersive and entertaining ride. Even more impressive is the Hammer’s ability to replicate real world inertia. The heart of the Hammer is its 9 Kilogram precision-balanced flywheel, while its soul is the innovative, fast responding electromagnetic resistance. The result is a direct drive trainer with rapid response resistance, maximum power and the sensation of rolling on smooth asphalt. Its robust design and direct frame-to-trainer contact allows the Hammer to stand up the toughest of riders, up to 2000 watts at 32 kph, and the ability to simulate grades up to 20%. Retail price for the Hammer is $1199.99 USD. “We’ve been producing some of the best virtual trainers since the dawn of this technology,” says CycleOps President, Jeff Frehner. “We care deeply about providing the best, most entertaining bike training experience possible. We are excited to get the Hammer into the pain caves, basements and training spaces of all types of cyclists.” For up-to-date information on when the Hammer will be available near you, please contact the South African distributor Bicycle Power.
  23. After decades of technological innovation, five evolutions of smart trainers and millions of pedal strokes, Wisconsin-based indoor bike trainer manufacturer, CycleOps, announced a new kind of indoor riding experience – the Hammer. Designed for cyclists looking to advance into the next generation of virtual trainers that seamlessly integrate with a variety of smart devices and are compatible with virtually every training application. Click here to view the article
  24. Hi all, So I got given (indefinitely ) my brother in law's virtually brand new TACX Flow indoor trainer which I'd like to use with my MTB. He also has a MTB so he purchased the 28 inch wheel which is needed and it worked perfectly for him. When I tried to hook it up, I realised that it dosen't fit as it was causing the brake disc to touch my bike's frame when I tightened up the quick release. My LBS said that it won't work as my bike has the following: Roval Control SL 29 142+, DT Swiss Star Ratchet, XX1 driver body, 12mm thru-axle, 28h and that I would need to buy a new hub and have it put into the trainer wheel. This is what the trainer has:http://i446.photobucket.com/albums/qq183/marlin178/tacx_zpsrycxqlbd.jpg and what my bike has: http://i446.photobucket.com/albums/qq183/marlin178/DT_Swiss_12_x_142mm_Rear_Qr_zpsuf3wdwf3.jpg Question is: Do I need to get a whole new hub or is there a conversion kit of sorts available? I saw these on CWC- would they perhaps work? (Thru-axle adapter for x12mm (rear wheel) with cylindrical support for fixing the MTB´s with Taxc trainers) http://i446.photobucket.com/albums/qq183/marlin178/P-TRAINER%20ACCESSORIES-TRAIAC-TACX-T1709-----_1_zps14wd9hjy.jpg Link: http://www.cwcycles.co.za/product/tacx-trainer-adapter-x-12-axle Any other suggestions would be greatly appreciated! Thanks in advance!
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