Bikelab Inc

Are you sweating away your power?

Research into the effect of dehydration on athletic performance of greater than 30 seconds, consistently shows that dehydration of just 2% will reduce performance by between 8 and 12%.

One recent study using 11 male age group cyclists, showed a drop in 10 minute power output from 304 watts, when fully hydrated to 286 watts, when hydrated to -2% (2% dehydrated).

So, not only is moderate / severe dehydration a significant health risk, even seemingly mild levels can greatly reduce endurance performance in cyclists, runners and triathletes.

Find out more about sweat testing and dehydration.

www.bikelabinc.com/testing

Bikelab Inc offers all cyclists the unique combination of a field test (your bike / your roads) and a perfectly matched 12 week training plan. The easiest way to spice up your training with a little intensity.

Research repeatedly shows that 12 weeks is an effective time frame over which to achieve significant improvements in fitness. 12 weeks strikes the right balance between being long enough to produce physiological gains and short enough for athletes to maintain motivation and commitment.

At just $25, what have you got to lose?

Available on-line now to help you achieve your next goal.

www.bikelabinc.com/training-plans

Just released our 2020 tour details. I think it is our best and most beautiful tour itinerary ever.

The passes of the Swiss Alps offer everything that their more famous French and Italian neighbours do; spectacular glacier-filled scenery and switcbacks that go on forever. Imagine all this with pristine road surfaces that feel like they were made for a road bike.

In August this year you can imagine no longer as Icon Bike Tours guides you through not only the best Switzerland has to offer but adds both Piedmont (Italy) and the Austrian Alps as well. Just four places left.

www.iconbiketours.com/our-tours

First venture into the hills around Canberra, the much-ridden Cotter/ Uriarra loop. Plenty of work to do on my fitness. That hurt.

Bikelab Inc has moved to Canberra. For those on the Gold Coast who were unaware we were moving, I will miss you and wish you all the best.

To all Canberra cyclists and triathletes, Bikelab Inc offers one on one Coaching, Blood Lactate and Sweat Analysis testing.

We also offer the Bikelab Inc online training program, a customised 12 week plan for just $25.

Check out www.bikelabinc.com to learn more, or message me on FB Messenger.

Bubbas Bikelab Cycle Coaching

It's our last weekend ride on the Gold Coast so celebrating with a gorgeous Northern NSW ride on Saturday morning 😁⛰🚴‍♀️

Leaving Burleigh at 5.15am. Heading south over Tomewin, through Murwillimbah, over Bakers road, then back north via Tomewin.

Approx 110km with 1200m. Coffee at Parlour afterwards around 930ish ☕

Shelley (with BuBba meeting for coffee)

Five compelling Reasons to have a Sweat (Sodium Concentration) Test:

1. Loss of sodium (in sweat) will negatively impact performance through loss of power and reduced cognitive function.

2. Sodium loss varies greatly between athletes, from as low as 200mg/litre to as much as 2300mg/litre. So, without knowing where you sit on the scale, it is impossible to prescribe the electrolyte concentration for effective rehydration.

3. Sodium is by far the most significant electrolyte lost in sweat. Others, such as potassium, magnesium, chloride, are also lost, but in much lower amounts and with little variation from person to person.

4. Significant and repetitive sodium loss can cause hyponatremia (low blood sodium) which has many negative implications for health.

5. Loss of sodium can cause cramping during endurance sports, making optimum (or even adequate) performance impossible.

If you would like to organise a sweat test, please go to the BikelabInc website or get in touch by messaging me on this page. Now testing at Physiologic, Robina.

Attention Gold Coast and Brisbane Cyclists. After a period of absence due to a few injuries, I am excited to announce that I will resume testing from Physiologic, 334 Scottsdale Drive, Robina.

I will be available for both blood lactate tests and sweat analysis on Tuesdays and Wednesdays. Appointments available from Tuesday September 24.

Blood lactate testing will provide you with your athlete profile upon which a training plan and/or coaching can be developed, tailored to your physiology, training zones and goals.

Sweat analysis will identify a bespoke hydration regime and help combat cramps - just what you need to know coming into the warmer weather!

Please contact me if you would like more information or to make a booking.

Hello folks. Every one of us holds Beechmont close to our hearts. Please consider supporting this cause if you can.

Hi Bubba
This is an initiative that a few of us have got together ..... to help our neighbours .... could you please post it on B Bike lab if you feel like you want to
Cheers Clare J

GC CYCLIST PLEDGES FOR BINNA BURRA

As we all know the community of Binna Burra has had areas devastated by recent fires, causing extensive damage to households, houses ( 17 lost ) , out buildings, land, forest , animals , wildlife and associated personal difficulties.

This is on our doorstep, this is the place where we ride, we adore the scenery, we love the views, we look at the houses , and often encounter the wildlife. So many people would say that the ride up to Binna Burra is amongst their favourites

NOW is the time that we can reach out and HELP the community in some way

IF you care to participate, and please feel free to pass this on to anyone you know, this is the plan

1. Commence ‪Monday 16th‬ ‪September 2019 until Friday‬ ‪Friday October 11th‬ ‪2019‬�
2. Pledge an amount that you choose, eg $1, 50, 20 10 cents for every km you ride in this time frame , or simply make a donation�
3. Pay your pledge into a community sector account, Bendigo Bank, Tugun, an account set up specifically for the purpose. Account name : GC Cyclist Pledges For Binna Burra Group BSB 633000 Account no 168771905 Reference : PLEASE write your name�
4. A group will ride up to Binna Burra ‪on Sunday October 13th‬ , leaving Cadence ‪at 5.30 am‬ and have coffee at the Flying Bean Cafe ( 1696 Beechmont Road , Beechmont , 4221 ) and hand the proceeds over to the QCWA Beechmountain Branch ( Queensland Country Women’s Association ) They are a local group who are well aware of the communities needs, work on a grass roots and practical level , will ensure its relevant distribution and feedback to us where it was spent . Please join us for the ride or drive up on the day if you would like to

Any clarifications contact Deidre Stein ‪[email protected]‬
or Clare Johnston ‪[email protected]‬

Thanks very much for considering an involvement in this plan

Some Bikelab rides this week before we head off for Europe on Friday night!

Tuesday - meet at 445am Easy T at Robina. Heading to Springbrook for a couple of efforts and then taking on Mt Nimmel.

Wednesday (edit) - 515am Burleigh... throwing in the old mid week spin to Point Danger. 🏖🏜 coffee after

Friday - for anyone with a bit of extra time, Jena and I will head out for 80 to 100km. Details TBA, message me if keen for some or all of this ride.

Happy Monday! 😊🚴‍♂️
Shelley

Much has been said and written about cycling cadence and what is optimal / most efficient. Some very good recent research has shown that most sub-elite cyclists are less efficient at higher cadences, especially when they climb. It appears that the combination of high revs / low relative power does not work well. This raises the question; "do the pro's go faster because they have higher cadences or do they have higher cadences because they go faster (produce more power).

Researchers found that most sub-elite riders are more efficient when they climb with a cadence of 70 compared to 95. Of course efficiency can be improved with training but as with most things, no one model fits all. Interestingly, riders seem to have a "default" cadence which also proves to be their most efficient. This in itself is no great surprise as this is where most "training" has taken place. But, when amateur sub-elite cyclists pedal 15rpm above their default cadence, they often show a Heart Rate of up to 10 bpm higher for the same power output.

Food for thought re riding technique and gear selection.

Bikelab at the Triathlon

An absolute pleasure to be on the sidelines at Ride the Range yesterday. Sometimes a little misfortune (being injured) has some delightful benefits.

Just loved seeing the emotion in all the competitors as they worked their way up the final climb to the finish. The energy and atmosphere is kind of unique, as competitors give everything whilst staying firmly with the spirit of friendship and support.

The course was tough with gusty winds buffeting the riders all day. Each finisher certainly earned their achievement and more than a few tears were shed at the finish. I hope to back riding next year, but if not, I would be thrilled to stand roadside again to cheer, take photos and re-connect with what these events are really all about.

Thanks to the Bikelab crew for making this one special weekend, you guys were awesome.

This event continues to grow in status and popularity and as I say each year, it is an absolute must-do. A cracking course packed with challenge and topped off with the iconic "Blanchview Climb". Right on our doorstep and supporting wonderful causes. Pencil it in for 2020.



Bikelab Inc

This Sunday sees another edition of one of Australia's best Gran Fondo cycling events, Rotary Ride the Range, in Toowoomba.

So - the taper. Do you do it right? Read on for some tips.

Many will have put in the hard yards and climbed many metres, preparing for Sunday's ride. So, it is important to get this final week right and most importantly, not overdo things.

Riding each day is Ok and you may even want to incorporate a few (4-6) short hard efforts in your rides, say 30sec to 1min.

The key is avoiding longer rides (2hrs +), longer / steeper climbs and sustained hard efforts of 3min or more.

Follow this basic guide and you will arrive in Toowoomba ready to "push your limits", as they say.



See you Sunday
Bubba

When training for Grafton to Inverell and Ironman comes together you get the gang to go for a good 180km down the coast for some interrupted kms. Except for the Bruns Bakery stop 🤔☕🥧. Well done crew 🚴‍♀️💪

@ Byron Bay, New South Wales

Fancy a run and swim tomorrow at Tallebudgera Creek? We do! Come along for some mid week triathlon training (or even just the run part if you don't want to get wet)....7 (ish) km run followed by some freestyle action in the creek. And coffee after. ☕

Meeting Awoonga Ave side of Talley creek for a 515am start.😁

Excited to be trying Burleigh's newest addition... .co.op. ☕
Perfectly positioned around the corner from Black Hops Brewing 🍺 👊
More places to ride bikes in our local hood. Thanks guys - great coffee and awesome job with the new fit out 👏👏👏 It was pumping this morning! @ Burleigh Heads, Queensland

This morning's Tomewin ride is cancelled due to the rain and risk on the wet roads.

Our own mini-Alps. With the rainforest. And ocean 🌍

@ Upper Mt Nimmel Road Reserve

A great legacy for the sport and a very important event to support. I have just entered this wonderful triathlon, will be my first in quite a while, but looking forward to giving it a go. I am old enough to remember the sad passing of Luke Harrop, a tragedy that touched the entire community. I also know that Heath Fitzpatrick and his team are working very hard to ensure that this event achieve's the status it richly deserves. Please give it a go, individual and team categories available and they have added a corporate challenge as well. April 7, right here at the Southport Broadwater. Let's see if we can help make it the "Noosa of the Gold Coast".

https://www.goldcoasttri.com.au/

Hills done a little differently this morning on Beechmont with the Just Ride crew. Some 3 min threshold efforts combined with 50W over for 1 min, and 1 min easy. Repeat to the bus top 🚌 Some good power climbing to start the day 💪💪 Thanks crew great morning 🙏🚴‍♀️ @ Gold Coast, Queensland

Come Ride the Range in Toowoomba on March 31.

One of the truly great events on the QLD cycling calendar. 164km (or less if you prefer) and the chance to conquer one truly iconic climb.

This is also a fabulous weekend in a delightful town. Please support folks, you will love it.

https://ridetherange.org.au/

#RTR2019 Toowoomba 31.3.19 Established in 2011, Rotary Ride the Range is one of Toowoomba’s most popular community cycling events. As a Rotary Club of Toowoomba charity event, we have raised over $200,000 in the last eight years.

We are excited to see a new cafe opening up in Burleigh in one of the cool little havens that has sprung up in the last few years. Backed by a collab of local businesses reviving the space that was Burleigh Social, we will definitely be popping into Burleigh Co-op from February 25.

Good work guys!

-op

https://bit.ly/2X6GG6R

Burleigh Social to reopen as new venue BURLEIGH Social’s sudden closure left a void in the southern foodie scene. The casual cafe was more than somewhere to eat or drink — it was a meeting place for the community.

So you know what your threshold is right?

In scientific terms, threshold is the point where blood lactate begins to "kick" rapidly upwards, so if you go over threshold, you can expect the bomb to go off. For all cyclists, this happens at around 4.2 - 4.5 mmol / litre of blood lactate.

But do you know what your power output is at 2.5mmol / L? Or even at 6.5mmol / L? These two numbers are VERY important, probably more so than threshold itself.

2.5mmol / L represents a point where the cyclist is being very efficient and the higher your power output at 2.5mmol / L, the better. Imagine being in cruise mode whilst riding at just 25w under threshold. This point cannot be estimated using % of FTP, it MUST be measured and there are striking differences across riders.

6.5mmol / L obviously represents a point above threshold, but how many watts / minutes above threshold also varies greatly. For some, a short period spent just 15w above threshold will take them to 6.5mmol, where the end is near, whilst others may have power values 30, 40 or even 50w above threshold that correlate with 6.5mmol / L. Again this value can only be measured.

Both of these power values (P2.5 and P6.5) are used by scouts and coaches to assess riders for team selection. The good news is that each is trainable and can be improved, the start point for all of this is a blood lactate profile,

Get in touch if you live on the coast or in Brisbane and would like to know more or book a test.

Heading out on the MTBs this Sunday. Plan is to drive out to Mt Joyce (between Beaudesert and Boonah) and do a couple of hours on the trails. No doubt we will be keen for a feed (and possibly a beer) afterwards. Could bring an esky and some camp chairs and have a little bit of chill time by the dam or head into Beaudesert or Boonah after the ride.

Let me know who is keen.
Bubba.

I am often asked why I continue to back up for Peaks year after year. Guess it comes down to the fact that I actually enjoy the training rides, possibly more than the event itself.

The process or the journey is the most important part, the event is secondary but important for creating the purpose in the first place. This is where fondo riding is different to racing.

Yesterday's ride to Mt Mee and Bellthorpe Range may turn out to be a more enjoyable and beautiful ride than Peaks and that is perfectly ok. But, for most, if they weren't signed on for Peaks, yesterday's beautiful cycling adventure simply would never have happened.

Amanda Kyneur Cindy Norm Robertson Gofton Wayne Matherson Michelle Cooke Brett Shipp Brad Sayer Scott Rainbird Clem Piscitelli

This morning's ride to BoA is cancelled due to the rain. Happy sleep in folks.

We are heading to Best of All lookout tomorrow morning for those interested in some climbing tomorrow ⛰

Or if you just want to ride to Springbrook bus stop please join in one way!

Leaving Easy T centre at Robina at 430am

(Weather dependent)

Thinking about something big this year?
Bikelab Inc and are off to Peaks Challenge at Falls Creek this March. The original Peaks and without a doubt the most beautiful, scenic and epic.
An incredibly enjoyable challenge in both the training and the event, this is one of those adventures you will never forget. We have just 2 spots left on our trip from Melbourne airport to Falls Creek return (8 to 12 March).
Includes transport from Melbourne, 4 nights apartment accommodation, first nights dinner and Peaks-specific training plan, famil tours in the Falls village, recce rides and company with other excited riders 👏😁. Message us now to be part of something special!