Fitness – pedalnorth

GripGrab spring warmth cycling clothing for women

Pedalnorth Website — Fri, 27 Mar 2026 10:46:34 +0000

Spring warmth with GripGrab

Kristi Kuldkepp

GripGrab Winter Testing Review

Early Season Performance in Nordic Conditions

by Kristi Kuldkepp, Women’s Cycling Editor

Early season training in Northern Europe is always a challenge. Cold temperatures, wind, and constantly changing conditions demand cycling gear that is not only comfortable, but reliable over long hours on the bike.Too often brands forget this, working simply towards aero products, whilst not appreciating that comfort and movement equals performance.

Over the past weeks, I’ve been testing several pieces from the GripGrab PACR collection in real training conditions in Estonia – temperatures around +2 to +8°C, strong winds and typical early spring variability. Yes, cold for early spring, but ideal for testing women’s cycling clothing! The focus of this review is on functionality, performance and comfort during structured training (10–14 hours per week), rather than just first impressions. For me, as a semi-pro racer, clothing has first to perform, and that means that it has to be functional – style is an added benefit.
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Tested Equipment

• Women’s PACR Long Sleeve Jersey
• Women’s PACR Thermal Long Sleeve Jersey
• Women’s PACR Insulated Midlayer Vest
• Women’s PACR Thermal Bib Shorts
• Waterproof Knitted Winter Gloves
• Ride Thermal Leg Warmers
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Images by Diane Unt Photography

First Impression – Clean Design, Functional Fit

GripGrab follows a very clean and minimal design approach, but what stands out more is the fit. All pieces feel purpose-built for riding, with no unnecessary bulk or distractions. They use a body mapping process, meaning that the fit is performance-oriented but not overly aggressive, which makes it suitable for long endurance sessions without compromising comfort.

How did I find it: overall comfortable, and yes, it did have that necessary movement, whilst being quite simply a nice product to wear. Ultimately, if it’s comfortable and functional, then I feel better and I’ll perform better. Do GripGrab achieve this – yes, I think that they do.

The quality is good, with excellent cut and fabrics, and the pockets are strong and easy to reach, with a good quality zip on the security pocket. Small points matter with cycling kit, far more than loud aesthetics.
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Performance in Cold Conditions: Layering System – What Works

GripGrab produce technical fabrics and don’t over-complicate things. Their combination of:

• PACR Thermal Long Sleeve Jersey
• Insulated Midlayer Vest
• Thermal Bib Shorts + Leg Warmers

This proved to be a very effective setup in temperatures between +2 and +8°C. Ultimately, it kept me warm and I felt comfortable. Ultimately, that’s what we want to achieve. It’s unfussy and uncomplicated kit, that allows me the freedom to move on the bike and to relax in the cold temperatures of early spring. The leg warmers stayed firmly fitted and formed a “second-skin” feeling, which is necessary. They didn’t sag and they were comfortable at the upper hem, tucked neatly under the shorts. They were warm without being too warm, and had the right level of moisture beading for light rain. They have superb stretch, due to the quality of the material, which is always a bonus.

Layering and leg warmers are important in early season and races. Would I be happy to take these along to a race – absolutely.

The layering works especially well because:

• the vest adds core warmth without overheating
• the jersey regulates temperature effectively during changing intensity
• the system adapts easily as conditions change during the ride

This is particularly important during longer Zone 2 sessions where body temperature fluctuates over time. Maintaining layers when training in early season can be tricky. Clothes have to work and be comfortable – these are.
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On the Bike – Comfort and Stability

During longer rides (2–4 hours), the key factors for me were:

• Stability of the fit – no shifting or adjustment needed
• Breathability – no excessive overheating even during harder efforts
• Freedom of movement – especially noticeable in the upper body

I guess that this is due to the work carried out GripGrab to develop and use the right fabrics. They work closely with world teams such as UNO X, and that feeds down into these jerseys and shorts.

The PACR Thermal Bib Shorts combined with leg warmers provided a surprisingly versatile setup. They offer enough warmth for cold starts, while still feeling lighter and more flexible than full winter tights. Best of all, the compression and cut means that they stay firm and stable when I ride – like a second skin, allowing me to simply focus on performance.
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Gloves – Critical in Nordic Conditions

Gloves are often an overlooked but critical element of our cycling kit. GripGrab made their name with gloves, and they still stand out today. The Waterproof Knitted Winter Gloves stood out for me during these tests, as one of the most important pieces of kit in these conditions.

In temperatures close to freezing:

• hands stayed warm without overheating
• grip remained secure in both dry and damp conditions
• no loss of control or dexterity during braking and shifting

For Nordic riders, this is a key detail that can make or break a ride. The gloves fitted comfortably, had the necessary stretch and feel to them; and I was able to use my devices screens with them on – always a bonus. Gloves should never be a secondary thought, and these from GribGrab are a good option for early spring. They feel quality and are tough, and should last a long time.
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Breathability vs Protection

One of the most important aspects of early season gear is balancing insulation with breathability.
GripGrab manages this well:

• the fabrics protect against wind and cold
• but still allow moisture to escape during effort

This reduces the “overheating → cooling down → getting cold again” cycle, which is common in spring riding. The kit is stylishly simple, functional and offers that protection from the elements without sacrificing breathability.
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Who This Setup Is For

This kit is especially well suited for riders who:

• train consistently in cold or variable conditions
• prioritize functionality over aesthetics
• need reliable gear for long endurance rides

It’s priced in the right area to make it accessible for most riders, and will give you a comfortable ride – and ultimately, that is always a key focus. GripGrab design and produce cycling clothing and accessories that work. The kit is also stylish, in a cool and modern way, which I like. It’s not loud or garish – it simply works on the bike and fits my purpose, whilst adding that modern styling. Fundamentally though, it allows me to train in early spring, with those cold winds, and it functions on long rides in zone 2.
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Conclusion

GripGrab may not position itself as the most visible premium brand, but it delivers where it matters most: performance, reliability and functionality in real training conditions.

And for a rider, that’s exactly what counts. I’ve enjoyed testing their latest kit, and it does actually work. They’re a brand that doesn’t go for unnecessary headlines. Instead they focus on function and fit, which is what all cyclists want.

It’s time to ride!

Kristi

It’s time to ride!

with GripGrab

Time Scylon – a bike built for truth

Pedalnorth Website — Sat, 14 Mar 2026 17:41:25 +0000

Training is time
for truth

Nadezhda Pavlova

let's go home

The TIME Scylon

A High-Performance Carbon Road Bike Built for Truth

Nadezhda Pavlova, Editor in Chief

At heart I’m still an athlete. Whilst I tend to travel and ride mainly for leisure and experiences these days, I still train and I still enter selected events. The right kit is important to me, and that starts with the right bike. I still accept that there’s no hiding place when training – especially on the bike. It’s a battle both physically and mentally, and you need the support that the right bike brings to the game.

Riding the TIME Scylon makes you aware of that truth. This is a precision-engineered carbon road bike. Direct. Honest. Responsive. It doesn’t hide fatigue. It doesn’t soften laziness. When you are strong, it feels alive — sharp, fast, almost impatient. When you are not, it reminds you. It reflects exactly what you bring to it. There is something philosophical in that. The bike doesn’t judge. It simply responds to and amplifies your effort. On powerful days, climbs unfold with rhythm and control. The road feels smooth. The gradient becomes a challenge instead of a threat.

On harder days, when doubt creeps in, every acceleration feels louder. Every change in gradient feels personal. The difference isn’t the bike – it’s the rider. It’s about pressing pause and refocusing, and working in unison with mind, body and bike. It’s about putting in the hidden efforts and keeping your head down and spirits up.

Consistency Over Peak Power

Cycling culture celebrates peak power numbers and race results

However, nobody celebrates the 47th steady endurance ride of the season. Nobody applauds the disciplined recovery spin. Nobody tracks how many times you chose sleep over scrolling, water over wine, long-term growth over short-term comfort. What is where progress lives. Showing up when no one is watching. For me, my Scylon becomes part of that process — not just a machine, but my companion in disciplined training. The hum of high-speed carbon wheels. The stability on technical descents. The precision handling when fatigue sets in. It doesn’t promise comfort. It rewards commitment. It becomes so much a part of me that we talk and we share each moment.

More Than Watts – What Performance Really Means

In racing, the numbers matter. Performance metrics matter. Results are recorded and rankings are published. But elite cycling performance is built long before race day; built on those early morning rides, on those solo climbs, in sessions that felt average but were necessary, and in the decision to try again after a disappointing day. More than watts, cycling builds an identity, and it shows who you are when training is hard. who you are when you ride alone, who you are when improvement feels slow.

Fitness rises and falls across seasons and progress is often haphazard, not linear. Ultimately, life is not linear – but resilience to it is cumulative. Consistency compounds, and riding — again and again — is what ultimately creates strength. Not just in your legs, but also in the mind and in the rider – in me.

Spring has finally arrived and I can now start to relax the mental aspects of winter training and enjoy the riding again, with the sun beating down on me and the views opening up, as I choose the European passes to ride: the Dolomites, the Alps, and maybe the Pyrenees too. All the performance that has been hard won over winter will begin to pay dividends, and I’ll ride in harmony with my Scylon – that friend that stayed with me over the hard early morning rides of winter.

Italy is planned, as is Switzerland and France, riding with friends and making new ones as we cycle into new adventures together. I have events and races in mid-March and into April – and then the obligatory trip and events in Italy in summer – I’ll be bsy and the training will hopefully pay off. It’s harder for women athletes, as we always have to prove ourselves as such –we are constantly judged, misjudged and taken for granted, based on nothing more than ignorance and aesthetic. And so yes, I want to train hard and I want to constantly prove who I am – an athlete… Nadezhda Pavlova , so try to keep up!

I’m looking forward to the travelling and to the races; and I’m enjoying the regular rides into the hills close to home here in Barcelona. Yes, now is the time to create cycling memories, not watts. Training is over, and now is the time to ride!

Nadezhda is a global brand ambassador for Jelenew Women’s Cycle Clothing, and also for TIME Bicycles and for Bryton Electronics. As an internationally qualified triathlon coach and former world-level triathlete, she can also be contacted online training plans, to help you on your own training journey.

Winter training on the Elite Avanti Smart Trainer

Pedalnorth Website — Wed, 28 Jan 2026 11:37:09 +0000

Elite Avanti Interactive Trainer

Teodora Sabina

Athlete review by

Winter training on the Elite Avanti Smart Trainer

An all-around athlete perspective

by Teodora Sabina

Working in the mountain sports industry, and being a mountain runner and ski instructor, fitness is key. That means even on the worst of days, I have to find some form of training, to maintain my necessary fitness levels. Cycling is great – yes – but in snowy Transylvania it’s not always possible. Thankfully, Elite sent me a solution – their latest Avanti interactive cycle trainer!

The Elite Avanti smart trainer is an advanced interactive indoor cycling trainer designed to help athletes maintain and improve their physical condition during the winter season, when outdoor riding is often limited by cold temperatures, poor weather, and reduced daylight. By bringing the realism of outdoor cycling indoors, Avanti allows consistent, effective, and motivating training sessions regardless of external conditions. For me, physical activity in winter is totally different, since the days spent on the slopes are numerous, so it takes up a lot of my free time that I normally have to train, in summer days, for example. So, after a day spent in the cold, the trainer is the ideal partner to maintain my shape and continue my aerobic training for the following period.

Accuracy & reliability

One of the key strengths of the Elite Avanti is its high level of accuracy and reliability. It features an integrated Optical Torque Sensor (OTS) power meter with an accuracy of ±1%, enabling precise measurement of power output. This accuracy is essential for structured training, as it allows riders to monitor effort, follow training plans based on power zones, and track performance improvements over time. Such precision makes winter workouts purposeful and comparable to outdoor riding data, ensuring continuity in training progression.

The trainer’s direct-drive design contributes significantly to a realistic riding feel. Avanti is capable of simulating gradients of up to approximately 18%, which recreates the sensation of climbing and variable terrain. This realistic resistance helps maintain cycling-specific muscle strength and cardiovascular endurance throughout the winter months, preventing fitness loss and making the transition back to outdoor riding smoother when the season changes. I can hardly feel the difference between climbing on the trainer and real, outdoor steep climbing in Transylvania!
Another important advantage of the Elite Avanti is its quiet and smooth operation.

Thanks to its balanced flywheel and optimized resistance system, the trainer produces minimal noise, making it ideal for home use, even in apartments or shared living spaces. This allows riders to train early in the morning or late in the evening without disturbance, adding flexibility and convenience to winter training routines. So no more worries about disturbing while you are training.

Connectivity is key

Connectivity is a major highlight of the Avanti trainer. It supports ANT+, Bluetooth FTMS, and Wi-Fi connections, making it fully compatible with popular indoor cycling platforms such as Zwift, Trainer Road, Rouvy, and Elite’s My E-Training app. Through these platforms, riders can access structured workouts, virtual routes, group rides, and races, which significantly increase motivation and engagement during long winter periods. The interactive nature of these applications transforms indoor training from a repetitive task into an immersive and enjoyable experience.

Ease of use is another factor that makes the Elite Avanti particularly suitable for winter training. The trainer offers automatic calibration, reducing setup time and eliminating the need for frequent manual adjustments. Its sturdy construction ensures stability during intense efforts, while practical details such as foldable feet and an integrated carrying handle make storage and transport simple when space is limited. In terms of compatibility, the Elite Avanti works with a wide range of bicycles, including road, gravel, and mountain bikes, and supports various axle standards and cassette options. This flexibility allows riders to train on their own bike throughout the winter, maintaining proper riding position and muscle memory – small things, but essential for optimal preparation.

Indoor cycling with an outdoor feeling

Overall, the Elite Avanti smart trainer is an effective and reliable solution for maintaining physical condition during the winter months, for a person with an active lifestyle, as well as a high-performance athlete. By combining precise power measurement, realistic resistance, quiet operation, smart connectivity, and ease of use, it enables consistent, data-driven, and engaging training sessions indoors. As a result, cyclists and athletes in general can preserve their fitness, build strength and endurance, and remain motivated all winter long, ready to return to outdoor training at full potential when conditions improve.

Living in the mountains of Transylvania, it’s not easy to replicate the terrain accurately with an interactive trainer. However, thanks to the Avanti, it is now possible to train on routes from the Carpathian Mountains without leaving the warmth of my apartment. Now, that’s got to be good for winter training! Coffee and a well calibrated and reliably realistic cycling trainer!

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Choosing a triathlon bike

Pedalnorth Website — Sat, 17 Jan 2026 11:52:48 +0000

CHOOSING A TRIATHLON BIKE

Nadezhda Pavlova, Editor in Chief

WHAT KIND OF BIKE DO YOU NEED IN TRIATHLON.

There is a lot to think about in triathlon for beginners, three sports to master, the fitness levels needed to finish a race, the mental pressure and so on. However, equipment is also important, and while the right swimwear and running shoes are crucial, the biggest investment for most new to triathlon is the bike. With that in mind, knowing how to choose your triathlon bike can not only save you from an expensive mistake, but help make the triathlon more enjoyable in that first race.

TYPES OF BIKE

The first question that is faced when choosing a triathlon bike is the kind of bike to use. Walk into any cycle shop and there is a huge choice of road bikes at almost every budget, they are easy to find, and look almost the same as the dedicated triathlon bikes, so it is not surprising that beginners wonder if road bikes are a good choice.
However, while they often look quite similar, a road bike is subtly different from a triathlon/time trial bike in several ways. Those differences are crucial to your triathlon performance, but it is important to understand why.

A road bike has a shorter top tube and different frame angles, placing you in a more upright position on the bike while slightly compromising power delivery too, to achieve a more comfortable position for long distance riding. The triathlon/time trial bike forces the rider to stretch out further, lowering the body for a more streamlined position and maximizing the power extracted from the full leg extension during the pedaling motion.

Which type should you get? The answer here depends on what you want to do. If you plan on doing one or several triathlon races per year, then a triathlon bike makes sense. If you maybe want to train for a triathlon for beginners as a way to get fit, with no plans for more, then perhaps a road bike is the best option, as it is more suited to a regular fitness regime. The road bike will not get the maximum performance from your body in a triathlon race, but it will do the job when you need it to for sporadic race entries.

What you shouldn’t do is compromise. Splitting your budget to buy both types of bike usually ends up with two mediocre bikes. Get one good bike, whichever is most suitable, a good road bike will always perform better than a mediocre triathlon bike.
Assuming that you are aiming to compete in several triathlons in the future, the triathlon/time trial bike is the best option, but now what? With so many to choose from, you are no nearer to knowing how to choose your triathlon bike.

CHOOSING YOUR TRIATHLON BIKE

With a choice of materials, manufacturers, cost, size and shape, it can be daunting for triathlon beginners to know where to start. While your budget will be the biggest influence on the level of bike you end up with, the first thing to look for within your budget is the fit of the bike.

In general, you want a bike that feels comfortable, some bikes may put you in a more stretched position that improves aerodynamics and pedaling, but if it is too much of a stretch and feels uncomfortable, it can compromise your race overall, so always choose the one that feels right.

For the rest of the bike, there is so much choice, different frame materials from aluminum to carbon, choice of wheels, gear sets and so on. This is where knowing how to choose your triathlon bike matters, as it can save you a lot of money in the long run.

The key is to get the best frame you can afford with your initial bike purchase. An aluminum framed bike with the very best accessories can cost as much as a carbon framed bike with more modest wheelset, gears and so on. However, while it may be tempting to go for the bike with the latest and greatest components, the best buy would be the superior carbon framed option.

This is because you can replace everything on the bike over time, but the core frame will stay the same. Buying the best frame will give you a loner life for the purchase. You can add in new components when you feel necessary, while maintaining the advantages of that carbon frame throughout.

SADDLES

A word on saddles, a relatively cheap component, they are also one of the biggest contributors to comfort during triathlon for beginners. If the saddle fitted to your new bike feels uncomfortable, swap it. Its just a couple of bolts, and with a wide choice of male and female specific options easily available, there is no excuse for continuing on with a badly fitting saddle today.

CONCLUSION

There are two crucial things to think of when learning how to choose your triathlon bike, quality and fit. Find a bike that fits comfortably, and then get the best quality version of that frame you can afford. While it is nice to have the very best components attached to the frame, these can be changed over time, so always choose frame quality over componentry, for long lasting performance and enjoyment from your new triathlon bike.

CONTACT NADEZHDA - TRIATHLON COACH

Click here for online triathlon training programmes with Nadezhda

Elite Arion Rollers

Pedalnorth Website — Sat, 04 Oct 2025 20:43:27 +0000

Elite ARION Rollers

Pre-race warm-ups and winter core work

I’m still quite new to the race world of cycling. I entered my very first race six years ago – just out of curiosity. I was deeply passionate about cycling and wanted to see what a competition actually felt like. Fast forward six years, and I’m now racing at elite level and proudly hold the title of National Vice-Champion in the Romanian XCM Marathon. I was also lucky enough to be chosen to race for the national road team, in the recent Tour of Romania – a real honour and surprise for me.

It has been, and still is, a long and challenging journey. Looking back at where I started and seeing how far I’ve come, I can only feel grateful and proud. However, there’s no rest and I have to be on tip top form when the racing begins – and, that means having the right equipment to help me. At home, I have a superb indoor setup from Elite. However, on race day, I need something more flexible.

Pre-race warm up kit

I still remember how, in the early days, I used to watch the top riders warming up before the start. They weren’t just pedaling casually – they had these devices where they mounted their bikes and spun endlessly, almost like little… hamsters. I was amazed at how they managed to stay balanced and how ready they were to launch into the race as soon as the start signal was given.
And now, after six years, thanks to my position as a writer and editor at Pedalnorth.com, and our relationship with world-leading brand, Elite; I can finally warm up like the pros pre-race, with the Elite ARION roller – making my pre-race routine more efficient and effective.

So, what is a roller?

Parabolic rollers guide your wheel towards the middle for balance and good control. Magnetic resistance and a simple adjustment on the side of the rollers provide 3 levels of hill-type work. Parabolic rollers, 85mm in the middle, 100mm at the sides aid balance, by helping you to ride central and to improve your pedal action as you get better and staying central. The roller surface is made from smooth, anti-static plastic that reduces noise and tire wear, too.

It may look like a simple device, but it’s absolutely crucial when it comes to performance, safety, and reliability. There’s more to than meets the eye; and the design has been developed more than you’d think. It takes some battering from all of those warm-up routines.

Yes, the Elite ARION roller is lightweight yet sturdy, offering excellent stability and a natural ride feel. Along with the Misuro B+ sensor, it transforms into a complete indoor training partner whenever the weather keeps you from going outside. Slotting easily into the side of the roller unit, the Misuro B+ reads data based on the type of home trainer being used. I can pair it up with the ‘My E-Training Software, and it turns your Elite ARION roller session into an advanced digital instrument that displays and manages fundamental training data. This has been useful in ensuring that I don’t over-cook things pre-race.

Light and portable for flexibility

One really great aspect of the Elite Arion rollers is the practicality and ease of transport. Being light and easy to carry, it is quickly foldable with a single movement, reducing storage space by up to 50% when not in use, and tucks neatly into the car alongside race kit and bikes.

Riding mainly mountain bike, but also training on the road, I like that the ARION is compatible with both road and MTB wheels. The ARION’s front roller can be adjusted in 10 different positions, ensuring perfect alignment with your bike’s frame – voila!

Riding with balance

Thankfully, I have a strong core from racing; however, the rollers will help you to improve your core, whilst helping with your cycling balance. It can be intimidating at first though – ‘will I fall’ is the obvious question! Thankfully though, it’s easy to pick up the technique, and you can practice at home by putting the Elite AXION in a doorway and testing it out. This way, with your elbows out, you can use the close proximity of the door frame for reassurance.

Once you’ve gained confidence, you’ll be riding the rollers freely like a pro.

Whether at home or trackside, Elite ARION is the perfect partner for warm-ups – preparing your body to perform at its very best when the race begins. It’s also a great short training session in itself, with the music playing, just to pedal away freely at home. Riding the AXION is a great way to develop your pedal technique and efficiency. The smoother your technique, the more in the centre of the roller you stay!

As we head into winter here in Romania, and the snow starts to fill the mountain roads, I’ll be retreating indoors more and more; and whilst the fixed bike set-up will be taking the strain, my Elite ARION Mag rollers will be helping out too, ensuring that I work my core and balance on the bike too! Riding the rollers is something that all cyclists can benefit from – from Elite racers to those beginning and who simply want to improve balance and core strength on the bike.

The ARION Mag rollers from Elite are ideal for everyone, and will last you for a long time, helping you to be the better cyclist to tackle those personal cycling challenges. Now, isn’t that what we all are aiming for!

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Elite Avanti Smart Trainer first look

Pedalnorth Website — Tue, 06 May 2025 15:11:29 +0000

Getting back to training

with Alex Sabin

ELITE AVANTI – SMART TRAINER
First look at this new Smart Trainer from Italy

by Alex Sabin

I remember the first more “serious” year of training on the bike. It was the end of 2019 and after a summer in which I participated in a few mountain biking competitions here in Romania, the “bug” was already starting to catch me. I was not a naturally competitive person, as I always liked to pedal to explore, to visit new places, and to get there by my own strength. I was born in the hills that lie at the foot of the Carpathian Mountains in Romania, and so exploring the vast and beautiful landscapes was a part of me – of who I am. Cycling was for me a means to find my way about the world and to find adventure!

However, after only a few initial mountain bike competitions, I started to like this feeling as well. I begin to think ‘hey, this is kind of cool, too!’ Yes, the feeling of fighting with yourself, challenging yourself and adapting to the various conditions and to the mountains and… to train for your dream – the dream of winning! Yes, training is essential and because winter was coming too, it was important for me to continue my training. So, my coach, George, gave me his trainer – my very first. An Elite FORCE, which I found again in recent days, after 6 years. When I look at what has happened and what I’ve achieved in those 6 years, it was kind of nice.

Now, 6 years later, and after many km, both outside on the roads and trails and in the virtual world of interactive trainers, I can already look back at many places on the podium. After more or less pleasant moments, there’s only one thing that has remained constant for me – indoor and Elite training. Yes, Elite is a brand that means something to me. It’s been with me at various times along my short journey to date.

Getting ‘smart’ with Elite interactivity

Thankfully, starting this year, I have the chance to test and train again on Elite devices, and I’m more than excited about it. Yes, as a writer and editor here at Pedalnorth, and as a recognized mountain bike racer here in Romania, I’ve been sent a new Elite indoor cycling set-up to try out long term and to see how their latest AVANTI smart trainer can benefit a cyclist and mountain bike racer like me.

Arriving recently and being quickly unboxed, the first thing I notice is the simplicity of the device and how intuitive it is to install. Simple and efficient; things that are increasingly rare lately in other devices. It’s a good start and a big “well done” to Elite. We’d all rather be riding than struggling with instructions!

The AVANTI trainer from Elite comes with all the necessary adapters too, and you can mount both your road racing bike or your mountain bike. Hey, one bike is never enough – remember that! In my case, I chose to install my mountain bike, because my main event is the mountain bike marathon and I prefer to get used to the position and feeling on the mountain bike. Being able to do so and to work on many aspects of my training is vital, and thankfully the AVANTI trainer from Elite is spot on.

Indoor training for outdoor results

Indoor training for me was also the best way to recover from my opponents in the competition. There are 5-6 years difference between me and the rest. It took a lot of drive and determination, discipline and passion. I had some catching up to do. Indoor training is very beneficial, and not just for me, because everything happens in a controlled environment. The pedalling is constant and training plans can go very smoothly. I can focus on small details such as pedal action, watts and stamina, and the AVANTI replicates the hills for me, up to 18% and it has a built-in power meter too. Everything I need to replicate the riding in the nearby hills! In addition to this, at least in the winter period, safety also intervenes. On snow, wet roads, on those tricky winter days of rain and snow, it’s not that much fun. Add to this the dangers and the indoor trainer is a vital tool for me. In addition, if you ever have the feeling that time passes too quickly…. Try cycling for at least an hour indoors – you’ll soon know what I mean!

Indoor workouts have gained more and more popularity and so have virtual tour apps. There are so many options to choose from, and thankfully the Elite AVANTI smart trainer works with them all – the choice is up to you. Through these applications you connect with blue-tooth to your chosen Elite devices and you can have an outdoor experience in a virtual environment – voila! The AVANTI works with Zwift, Trainer Road and a host of other applications, as well as their own My E-Training by Elite, which has some great videos of well-known road climbs and other routes.

I’ll be honest, though. I wasn’t a fan of virtual tour apps initially. They are for me, more old-fashioned. I just prefer to listen to music, podcast or watch something light while pedalling away! However, thankfully the Elite AVANTI set-up came with some additional devices that I think bode well. In this case, the Elite STERZO SMART, which is a front wheel lock that allows you to steer the front wheel left and right, thus imitating pedalling outside and adding some interest to proceedings.

Elite by name, Elite by nature!

Yes, Elite as a world-leading indoor interactive trainer brand comes to the rescue with a complete setup to make indoor training just right, at a very high level. Whether you are a simple amateur or a professional rider, the AVANTI and the STERZO is a great indoor cycling option for you. ELITE ZONA is also part of the Elite ecosystem and came for me to test, alongside the AVANTI. Elite ZONA is a controller that gives you full control over your workout and training plan, without using apps or software. You get control over a bunch of modes; workouts based on power zones, w/kg, mechanical resistance and pre-programmed settings. It’s also easily installed anywhere on the handlebars or bicycle frame. I’ll be writing about the Elite ZONA in more detail, in a future blog.

For now though, there are no more excuses – it’s time to ride!

You recall how I was telling you at the beginning, that one of the things I really love about the Elite Avanti smart trainer is its manoeuvrability. For a person who travels quite often, divided between several places; a lightweight, manoeuvrable and simple to carry device is essential for me. I can also take it to races in the car, using it for warm-up and post-race. Yes, in a short space of time, I have discovered that the new Elite Avanti is my best friend. Very easy to pack and to store, and easy to setup and control my training with. Again, there are no more excuses. Regardless of whether you are away or not, the Avanti makes cycling and training easy. The smart trainer is your friend for life

I’ll be writing more about training on the Elite system, how easy I find out through the racing season and how it helps me develop my performance. For now, though, thank you Elite and Pedalnorth.com for the opportunity to work with such an awesome brand. It feels incredible to return to the Elite ecosystem, and to see how it can help me to develop as pro mountain bike racer, at home and abroad, racing my mountain bike in the epic mountains of Romania!

Visit the Elite website

Click Here

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Empowering Resilience in Young Cyclists

Pedalnorth Website — Tue, 25 Feb 2025 18:09:53 +0000

Empowering Resilience in Young Cyclists: Lessons from Women in Cycling

Nadezhda Pavlova, Editor in Chief

Cycling is more than just a sport, it’s a powerful journey of growth, resilience, and self-discovery. For young athletes, especially girls, embracing cycling can foster essential life skills that extend far beyond the bike. As we explore the resilience built through cycling, we can inspire the next generation to take on challenges with confidence and determination.

One of the most valuable lessons that cycling teaches is the importance of perseverance. Many women cyclists understand that the road can be bumpy—literally and figuratively. From learning to ride to facing unexpected obstacles, each challenge presents an opportunity to grow. For instance, a young cyclist might experience falls or mishaps during training. Instead of seeing these as failures, they can be reframed as stepping stones to mastery. Each time they get back on the bike, they build not just physical strength, but also mental fortitude.

Empowering yourself

Cycling requires quick reflexes and adaptability, skills that can be honed through practice and experience. Young cyclists learn to navigate changing terrains, avoid obstacles, and respond to unpredictable situations. This adaptability is crucial, as it translates into everyday life, teaching kids to stay calm and think critically under pressure. As the saying goes, “Pain is temporary, quitting lasts forever.” Cycling teaches us resilience—every climb, every mile, every push through the pain makes us stronger. Remember: the ride might hurt now, but the reward lasts forever.

Trust is another significant component of cycling, particularly when training in groups. Young cyclists must rely on their peers and themselves, learning the importance of collaboration and communication. Riding with others fosters a sense of community and encourages girls to support one another, breaking down barriers and building confidence. They learn to trust their instincts and make decisions in real-time, which is an invaluable skill both on and off the bike.

The empowerment that comes from cycling is profound. As girls push their limits and embrace new challenges, they cultivate a sense of self-efficacy. They discover that they are capable of more than they initially thought, whether it’s climbing a steep hill or completing a long-distance ride. This empowerment lays the foundation for a lifetime of resilience and courage, encouraging them to tackle future obstacles with a positive mindset.

Becoming your best version

Furthermore, cycling promotes physical health and well-being, contributing to improved self-esteem. Young cyclists experience the joy of setting goals and achieving them, fostering a sense of accomplishment. This physical activity also enhances mental clarity and emotional regulation, making it an excellent outlet for stress relief. One in four people will experience a mental health problem each year, according to many studies. Building a strong foundation for yourself through exercise, meditation, and cycling. These activities help not only cope but even thrive, and cycling has helped get even stronger, both mentally and physically.

As we encourage kids, especially girls, to take up cycling, we must highlight the endless possibilities it offers. It’s a sport that can be enjoyed individually or as part of a team, allowing for social connections and personal growth. Cycling can be a lifelong pursuit, promoting wellness, adventure, and resilience at every stage of life.

The lessons learned through cycling are invaluable for young women. By embracing challenges, fostering trust, and cultivating resilience, cycling can empower the next generation of female athletes. As they ride, they’ll not only build skills on two wheels but also the confidence to navigate life’s many paths.

SQLab Saddles for Prostate Problems and Back Pain

Pedalnorth Website — Sat, 15 Feb 2025 16:29:46 +0000

SQlab Cycling Technology – Saddles for special circumstances

The SQlab active-saddle technology

by Robert Thorpe & Til Drobisch (SQLab)

Now that we’ve got you sitting relatively comfortably on your new SQLab step saddle, we want to talk with you about those medical issues which some cyclists unfortunately have, and which can benefit from even more detailed technical thinking from those clever people at SQlab. Their ‘active saddle’ technology was designed to aid cyclists with back pain caused from spinal issues and other factors. The technology enables a physiologically correct co-movement of the pelvis and thus prevents discomfort in the lower back.

It’s worth understanding that, in addition to 24 cranial nerves, humans have 62 other spinal nerves. More than half of all spinal nerves pass through or past the pelvis. This can bring on those significant pain issues that we mentioned in our earlier saddles blog with SQlab. However, all these nerves within the spinal area can after trauma, or simply due to our lifestyle, cause us back pain that is debilitating. Add to this the movement of a bike, and you’ve got a serious pain problem that needs a solution. With Tobias’ own history of spinal injury, this has always been an issue that SQlab wanted to look at and to find a solution to help riders.

In essence, the solution was a new way of constructing a saddle so that it became more than simply a support system for sit bones. After lots of research and testing, the ‘active saddle’ technology was borne.

SQlab’s ‘active saddle’ technology enables the pelvis to move laterally while riding, reducing strain on the lower spine, pelvis, and hips, and relieving the discs and facet joints. This added movement, whilst controlling the stability of the sit bones, makes cycling more comfortable and helps prevent back pain. Let’s look briefly at this in detail.

The active – Technology

The active saddle concept incorporates a unique technology that allows the saddle to tilt and move slightly as the rider shifts their weight, and it moves in just the right way to compensate for that rider motion. This movement helps to reduce pressure on sensitive areas, improve stability, and promote a more natural riding posture. Movement is important for the spinal column, as it allows the spine to flex naturally. The metabolism of the intervertebral discs within the spinal column functions via movement (loading and unloading) – for example when walking… or cycling. On the other hand, constant one-sided pressure, such as that caused by sitting motionless for long periods, has a disruptive effect. That disruptive effect is felt as pain and it can be severe. Importantly, as you’ve already measured yourself and now have the right width of SQlab saddle and are benefitting from their step-saddle design, you have the correct stable base for your own unique sit bones, meaning that ‘active saddle’ technology is one more element to help your now correctly fitted saddle to give you the ultimate in cycling comfort.

Preventing Back Pain

By allowing this gentle and controlled movement, whilst maintaining the stability of your sit bones, the saddle promotes a more ergonomic posture, which can help alleviate tension and pain in the lower back. The dynamic motion also supports the natural curvature of the spine, reducing the risk of strain during rides. It relieves those important spinal discs, as the slight movement of the saddle helps to distribute pressure evenly across the sitting bones and minimizes stress on the spinal discs. This relief can be crucial during longer commutes, longer rides and general cycling. Since its development in 2010, SQlab have introduced this technology across their range of saddles.

Active saddle technology can help sporty cyclists too. In terms of these performance-orientated riders, the active saddle technology helps to reduce back pain on those longer and arduous days on the bike, riding into the hills.

The active system works, because the rails are attached to the centre of the saddle shell, allowing the base of the saddle to flex, when pressure (coming from the body weight) is applied. The flex in the sportive models can be altered by using elastomers with different damping properties (white: soft, grey: medium-soft, black: hard), so depending on body weight you can use the elastomer that allows the correct amount of flex.

The comfort saddles don´t have an elastomer, they have a switch function, which allows even more movement if the switch is turned 90°, but they already come with more flex, because they are focused more on comfort and pain reduction, than the sporty models.

Prostate saddles by SQlab

One other area of bike saddles that we wanted to explore, due in no small part to my own health related issues, is cycling with prostate issues. We won’t suffer you with the details of this potentially serious condition, suffice to say that thankfully, SQlab have researched this and created a specific saddle to help to alleviate discomfort for riders with prostate issues. The prostate sits at the area of the pubic arch, and when enlarged can adversely affect cyclists who are using an incorrectly fitted saddles. Many cyclists have significant issues due to saddle problems and an enlarged prostate. It can lead to you needing medical consultation, and so we’d always recommend speaking to your doctor if you believe that you fall into this category.

Thankfully though, with the correct medical intervention and support, and the right saddle – from SQlab in this case – you can ride pain free and without your enlarged prostate being an issue. Fundamentally, it is essential to reduce the pressure on the prostate to a maximum, and the prostate specific saddle from SQlab does just this!

Removing the pressure and creating comfort

After a prostate operation or in the case of frequent prostate inflammations, it is crucial that the saddle does not exert pressure on the sensitive perineal area. The SQlab saddle models 621 M-D active, 602 M-D active and 610 M-D active provide the best possible relief in the perineal area and are recommended after prostate surgery. Instead of the trademark double-step shape, they only have one higher elevated step, which leads to higher pressure relief on the saddle nose and the perineal area, which includes the prostate.

The SQlab M-D Line stands for maximum relief of sensitive areas and so the 602 M-D® active 2.1 offers the optimal pressure distribution according to medical criteria for trekking and touring bikes. The relief of the perineal area is with 80% very large and usually also sufficient for an age-related, enlarged prostate.

The 602 M-D active 2.1 also gets an improved, lighter saddle shell, an increased adjustment range and the completely newly developed technology for the Comfort active system, which is now adjustable via a switch function. New models from SQlab are also integrated threads for the connection of bags. The new 602 M-D offers more comfort with the same relief and a slightly narrower saddle nose, meaning that every aspect of your medical needs is catered for, leaving you to ride in comfort.

In the next blog, Til and I will be talking about the next contact point for cyclists – handlebars – and the associated issues that need to be overcome. For now, though, we’ve hopefully given you a better understanding of the importance of getting a correctly fitted saddle, and, how using a well-researched and well-engineered brand such as SQlab can benefit your general health as well as your cycling lifestyle.

Visit the SQlab Website

Effective ergonomics and choosing the correct bike saddle

Pedalnorth Website — Fri, 14 Feb 2025 17:00:57 +0000

Effective Ergonomics in Cycling & Finding Your Fit

Improving bike saddle comfort – with SQlab

by Robert Thorpe & Til Drobisch

In terms of the three main contact points for cyclists, the saddle is probably the most important to get right – albeit that they all matter. Most of us spend a lot of time seated – at home, at work and when cycling. Making sure that your bike saddle is comfortable and that it is the correct saddle for you, is more important than we usually give it credit for. It’s important to ask yourself the question: ‘am I sitting comfortably?’ After all, you’ve maybe spent a great deal of money on your bike, and in too many cases the saddle was probably – and incorrectly – low on the list of priorities. Yes, get it wrong and it will cause you pain, discomfort and maybe even some long-term health issues.

Ergonomics in cycling is important; in fact, it’s critical if we are to fully appreciate how our own unique body interacts with our own individual bicycle. Whether you are a simple leisure cyclist or commuter, or a keen racer or an adventure cyclist, we guarantee that you’ll spend time seated on that all-important saddle; and we can guarantee that if it doesn’t fit you properly or isn’t designed around your own body shape and requirements, then you’ll be feeling the pain in all the wrong places.

Thankfully, SQlab from Munich, deep in Bavaria and Germany, have been looking at cycling ergonomics since their inception over 20 years ago. The comfort and health benefits of getting the right saddle fit are critical to their way of thinking; which is why I recently spent a whole afternoon listening to and talking with Til from their technical team. It was enlightening to learn about how each of us use the bike saddle, how we need to use it and how to ensure that our bike saddle is the best possible fit for our own unique body. There’s a science to it, and Til and the team at SQlab have been studying it for over 20 years, developing saddles that are at the top of the curve in terms of innovation and excellence and support to riders of all shapes and sizes.

When we look properly at saddles and finding the right bike saddle for riders, there’s a whole lot of information for us to take in; which is why this blog is the first in a new series that we’ll be writing this year, in partnership with our friends such as Til at with SQlab. This first blog rightly focuses solely on the process measuring and fitting the best bike saddle for you, and why this is important. It covers the issues that can arise, how they can arise and how they will affect you as a cyclist – and so, if you’re sitting comfortably, we’ll begin.

Pelvis

The perineal area must be relieved.
The sit bones are made for sitting!

Don’t saddle yourself with long-term pain

There are some key aspects to think about when saddles don’t work as intended. A cheap saddle or an incorrectly fitted saddle on your bike can lead to neck pain and pain in your hands, as you shift weight around and those important nerves are pinched between the pelvis bones. If most of your contact with the saddle is with the sensitive parts of the pelvic area – those soft tissue points between the pelvic arch – then things are going to get very uncomfortable very soon indeed. SQlab founder, Tobias started to think about how he and other riders were getting pressure from perineal and to sit bones, after his own experiences and a serious accident some years ago, where he crashed and broke vertebra. It required a whole new style of thinking for him, and the ideas that now form SQlab were borne.

In effect, what happens when you sit on a badly fitted saddle is that your pelvic sit bones don’t take the pressure that they are designed for. Instead, to narrow a saddle creates discomfort at the pubic bones and increases the pressure on the perineal area where lots of tissues and nerves exist. The pressure put down onto the saddle by our bodies, needs to be matched for the different sit bone widths we each have, so that the saddle gives pressure only at the pubic bones. Initially, this may feel uncomfortable as the sit bones adjust the feeling. However, after only a short time it feels natural and aids your cycling and general health. This is how Til and the people at SQlab developed their ‘sit fit system’, and it ensures that you, the cyclist, have the best possible way of finding the saddle that fits your own unique needs. Best of all, it’s a simple and easy to understand system, and one that makes perfect sense.

Getting the measure of saddle comfort

There are 3 stages to getting the measurement for the saddle, and whilst pressure mapping is used by many, SQlab have shown that their own technique is generally more accurate, whilst also being quite simple. It’s based on those all-important sit bones and how they protrude and can mark a sheet a paper – yes, that simple! You can visit an SQLab fit partner, or you can get their home fit kit and carry this out home yourself.

For home users, or on a measuring stool with the nub plate on top at your local dealer, sit with your back upright on a stool with the SQlab measuring paper, placed on the stool and pull yourself towards the stool with both hands.

Measure the sit bone distance from center to center and add the value for the respective sitting position (taken from the sheet in the home measurement kit). SQlab add a value to the measurement, based on how upright you sit. This then gives you the right fit saddle.

Select a saddle from the SQlab range, based on your individual cycling discipline and in the correct width.

By doing the measurement this way, only the sit bones point through and make the necessary indication on the sheet. It is quite interesting to learn from Til, that dependent on the cycling discipline you normally ride, the saddle size needs change slightly to take this positioning into consideration. It’s due to the pelvis rotating further forward and using the narrower part of the sit bones in a stretched position and the wider part of the sit bones in an upright position plus having more of the buttocks on the saddle the more upright I am, which needs more support. For example:

Triathletes tend to stretch out forwards extensively;

Road racers stretch out, but not as much;

Other riders are classed between being moderate, slightly bent or upright – this usually being city cyclists.

Getting the measure of saddle comfort

Select a saddle from the SQlab range, based on your individual cycling discipline and in the correct width.

Triathletes tend to stretch out forwards extensively;

Road racers stretch out, but not as much;

Other riders are classed between being moderate, slightly bent or upright – this usually being city cyclists.

Unisex Saddles

The anatomy of men and women is obviously different. For the male anatomy, they have steeper upward pubic bones. Females have a lower pubic arch, although to a large extent, the pubic arch doesn’t really matter, as pressure is correctly placed on the sit bone and not pubic arch, when the saddle is correctly measured and fitted. Yes, different problems arise from men to women; however, they can be solved by the same saddle. Most female specific saddles – from brands other than SQlab – simply constructed to be wider and softer, which is nonsense. It takes us back to that old phrase: ‘pink it and shrink it.’ They deserve better.

Getting the saddle width wrong and the pressure and power goes to the pubic arch area, instead of on those important sit bones. Using the measure technique from SQlab ensures that the correct width of saddle creates space between the pubic arch/soft tissue and the saddle and relives the problem. When you first use that correctly fitted saddle, the sit bone feeling against saddle may be strange. However, this passes in a short time. It’s difficult to show to people, as riders often press onto saddle and think that it’s hard and they feel the sit bones – and ironically, they don’t want to feel sit bones – even for that short time.

Myth of the soft saddle

Soft saddles are only suitable for short distances and up to a maximum of 45 minutes! Muscle and tendon attachments are irritated by soft pads, due to shear forces that occur. Sit bones get used to the load, albeit that the sit bones on a soft saddle are not properly looked after. It´s not really the movement in the pelvis that causes problems, more the shear forces and friction on the sit bone itself, which leads to irritation of the bone and tendons. Plus, the sit bone sinking into the soft material leads to higher pressure in the perineal area because the sit bone is lower than the middle part of the saddle.

We need to get used to hard surface and a hard saddle, as we don’t usually sit on hard surfaces. Our chairs and sofa at home are soft and we like to sink into it. However, on a bike we are moving whilst seated and we need our sit bones to remain stable. Thankfully, once we get used to the hard saddle surface, it’s super comfortable. A soft saddle, conversely, as explained, will not give you that all-important sit bone support, leading to your pelvis being mobile on the saddle and pain being felt after a few minutes riding, and those health issues that we mentioned earlier being caused.

Coccyx pain and saddle shape

This is an issue mainly in female riders. It can move further to the inside. We don’t want the coccyx encountering the saddle at all, and the shape of the saddle is critical to this – alongside the width, of course – because if the sit bones are next to the saddle, the coccyx will be closer to the saddle than if the sit bones are on top of the saddle.

Male riders tend to get numbness due to a higher pubic bone. The soft tissue in the centre of the pelvic area has 2 important nerves in the middle. Having the wrong saddle width places your seated position in this zone and gives this numbness. Taking time to correctly choose your saddle will take your seated position away from this nerve are and place you on those sit bones.

Saddle fitting needs to include the front tilt and the surface of the saddle – curved or flat – as well as the front nose are. A poor tilt of the front of the saddle, even by 1 degree, can make a huge difference. Once you the saddle the width correctly known, the next thing to look at is the tilt. You can test the tilt difference in small degrees and assess how your seated position feels between each small incremental change.

Pressure on the saddle fitting and shape (conventional saddles)

For women, the saddle nose on a conventional saddle can tilt upwards slightly or have a straight cut shape. This leads to pressure for women on the pubic arch. Using the SQlab step saddle system, the lowered saddle frontal area works by reducing the pressure on the pubic arch. It gives the correct pressure distribution and frees up the pelvic area, leading to a more comfortable ride.

Numbness, especially for men, can be caused when a conventional saddle shape has too much pressure on the perineal area. Focusing again on the SQlab step saddle design, the pressure is distributed according to medical analysis, freeing up… yes, the pelvic area and focusing the weighting on those sit bones – voila!

Saddle shape and the Step Saddle

The SQ Lab step saddle concept has been developed with medical experts, measuring oxygen supply in the glands, using various saddles and shapes. What SQ Lab found was that ‘gap’ saddles can cause more dangerous pressure peaks on the inside – especially for women, due to the low pubic bone. There can also be aa weakness around the edges of the gap, causing the saddle to curve upwards slightly, and leading to pressure being incorrectly applied in that important pelvic arch area.

When SQlab examined the ‘wavy’ saddle concept, the results were really interesting. The curve reduces the area available for the sit bones and the curved area can also interfere with the wrong areas of the pelvis, causing discomfort and potentially causing nerve pain and other associated problems elsewhere on the body – which we’ll cover in future blogs with SQLab.

Dealing with the unique SQlab ‘Step saddle concept’, it gave far better results in research, which is why it is the chosen design for all SQlab saddles. Fundamentally, the built in lower frontal area of the saddle allows for a better sitting position for our shape and for our sit bone stability, without interfering with other pelvic areas. It gave far fewer problems for more cyclists – and that’s what we all want on the bike. Finally, for now, let’s look at how saddle shape and structure affect the pressure points and those important sit bones and how they are positioned on the saddle.

Pressure distribution

Let’s look at the various saddles on the market, against the SQlab step saddle.

Regular saddle – High pressure in the perineal area and prostate.

Gel saddle – Pressure in the perineal area, increasing with longer riding. Gel moves upwards!

Cut-out saddle – Dangerous pressure peaks in nerves and vessels -good values in blood flow tests.

Step saddle – Pressure distribution according to medical criteria and saddle with a stepped structure, designed to fit more naturally and to give stability to the sit bones and to reduce contact areas elsewhere in the pelvic regions. High scores in blood circulation tests

Hopefully, you now understand why we’ve gone into so much detail about saddle shape, width, fitting and structure. That seemingly simple accessory to the bike is more important than you thought, and it’s important that you get it right. Getting properly fitted for a saddle can form part of an overall bike fit, or you can utilise the SQ Lab home measuring kit – available from their website.

In the next blog, I’ll be writing about prostate saddles and the new SQlab ‘Active Saddle Technology’, which enables a physiologically correct co-movement of the pelvis and thus prevents discomfort in the lower back. For now, though, off you go and get yourself measured for a more comfortable and healthier cycling future.

Road Step Saddle

Gravel Step Saddle

MTB Step Saddle

The next blog talks about the SQlab active saddle technology and saddles to help with prostate problems. Clink the link HERE to read it.

For more information about the SQlab step saddle concept:

Visit the SQlab website

Read Our Blogs

How to increase your FTP on the bike

Pedalnorth Website — Tue, 21 Jan 2025 18:00:05 +0000

Increasing Your Cycling FTP

by Nadezhda Pavlova, Deputy Executive Editor

NADEZHDA PAVLOVA
Increasing Your Cycling FTP

Cycling performance depends on increasing the Functional Threshold Power, also known as FTP. If you are wondering what is FTP and how to increase it, read on to learn more.

What is FTP?

Functional Threshold Power (FTP) is a widely used cycling metric that could help you to improve your training and coaching. In simple terms, FTP is the average watts numbers that a rider can maintain over the course of an hour. Also, FTP can be used to measure the fitness of the rider.

FTP is measured in watts per kilo, where the power produced is divided by the weight of the rider. FTP is helpful because it’s a count which you can monitor. Thus, it helps you track your progress when you practice regularly.

When combined with mass and, preferably, heart rate results, FTP is frequently used as the most useful indicator of health. If you are preparing for a race, you can monitor your progress by measuring FTP every 4 weeks. A bike with a smart trainer or power meter will help you measure your FTP.

Most coaches use FTP to program cyclist’s workouts to help achieve specific interval sets. By doing regular FTP tests, you are likely to analyze whether your workouts are working for you or not. This way, you can make changes to get better results.

What is the Average Cyclist’s FTP

FTP for average casual cyclists will be 2.5-3.0 Watts/Kg. People who compete on a regular basis can have a power to weight ratio of 3.0-3.75. When you get past 3.75-4.25, you’re talking about local elite racers. Domestic pro is something above 4.25, and it gets higher from that.

How to Increase Your FTP number?

Generally, 3 to 7 points per week is considered is a good ramp rate increase. Below are samples workout that will assist you in preparing the next block of threshold training:

Intervals of 3 X 10 Minute FTP

Begin with a ten-minute warm-up in your fitness zone, followed by some one-minute fast-paced efforts (above 110rpm). This will allow you to strengthen your muscles more quickly and get ready for the major aspect of the workout. Perform 3-10 minute intervals at 91-95 percent of your FTP and try to keep a consistent performance, recovering for 5 minutes with a fast spin between each phase.

If you’re riding outdoors, go all out for the last 400 m to really push your maximal oxygen uptake system. Finish your cycle with 30 minutes in your fitness area, maintaining a high cadence. If you are preparing to take the hills on Saturday do this exercise on Wednesday or Thursday and take Friday off. Other variations of the FTP workout could be 2×20 min intervals, 3X15 min intervals with 8 min recovery.

Conclusion

FTP is vital to calibrate your workout and training intensity. Use FTP tests to improve your speed and determine whether your training plan is effective. If it is, you should see a steady increase in your FTP. However, if your FTP is stagnant or declines in two consecutive tests, then you need to adjust your training or consult with your coach.

Fitness – pedalnorth

GripGrab spring warmth cycling clothing for women

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by Kristi Kuldkepp, Women’s Cycling Editor

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First Impression – Clean Design, Functional Fit

Performance in Cold Conditions: Layering System – What Works

The layering works especially well because:

On the Bike – Comfort and Stability

Gloves – Critical in Nordic Conditions

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Who This Setup Is For

Conclusion

Kristi

It’s time to ride!

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Effective ergonomics and choosing the correct bike saddle

Effective Ergonomics in Cycling & Finding Your Fit

Improving bike saddle comfort – with SQlab

Pelvis

The perineal area must be relieved. The sit bones are made for sitting!

Don’t saddle yourself with long-term pain

Getting the measure of saddle comfort

Getting the measure of saddle comfort

Unisex Saddles

Myth of the soft saddle

Coccyx pain and saddle shape

Pressure on the saddle fitting and shape (conventional saddles)

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The perineal area must be relieved.
The sit bones are made for sitting!