HPTech & Bike n Bean Indoor Training Sessions

We've collated all the great indoor training sessions written by our sports guru, Stephen Lane, director of Human Performance Technology (HPTech).

These free sessions were held at Diamond Valley Sports & Fitness Centre for all Bike n Bean customers over a 7 week period.  You just needed to bring your own bike and indoor trainer. 

Let us know if you would like to attend our next free sessions by dropping us an email with your contact details, info@bikenbean.com.au.

Key- 
WU- Warm Up
MS- Main Set
CD- Cool Down


Session: Altitude Sickness

WU: 10min Self Selected

MS:
8min building to threshold at 90, 80, 70, 60rpm (2mins each)
2min easy (10min)
20min Tempo (1min in saddle @ 90-100rpm- 1min out of saddle @ 50-60rpm)
2min easy
6min Strength Effort (50-60rpm)
2min easy (30min)
3min Strength Effort
2min easy (5min)

CD: 5min Easy Spin

Session: Time Trial Night

WU: 5min Self Selected with 2min (30sec Hard-30sec Easy) then finish with 3min Easy.

MS:
4 x 5min at race pace on 1min Recovery (High zone 4; go as hard as you think you can maintain- make it hurt!!)

4min Easy

6min (30sec Hard/30sec Moderate; going slightly harder than the 5min ones for the Hard 30 then just below it for the Mod 30)

2min Easy

10min at race pace (one last effort as hard as you can go)

CD: 10mins Easy

Session: The Hurt Box

WU: 5mins Easy Spin, 2min (30sec Hard-30sec Easy), 3min Easy

MS: 15min Tempo (Zone 3) with 6-8 x 10sec Accelerations (called at random)

5min Easy
10min Tempo (Zone 3)with 4 x 30sec Accelerations (called at random)

5mins Easy

5mins Tempo (Zone 3) with 3 x 10sec Accelerations (called at random)

CD: 10mins Easy

Session: Le Tour Tribute
Warm up: 5mins self -selected with 2 x 30sec high cadence pick-ups.

The Prologue;
4mins ALL OUT at 105-100rpm
5mins easy

Stage 1; The Pyreneese
2mins Hard Tempo (High Zone 3),
2mins Strength Effort (Zone 3) @ 40-50rpm (Hardest gear)
1min Easy (the descent)
1min out of the saddle climbing (Zone 4)
30sec ALL OUT Sprint to the line
(Rest day) 3mins Easy

Stage 2; For the sprinters
2mins Tempo (Zone 3)
20sec ALL OUT Sprint (Intermediate Sprint Points)
1:40min Easy
2mins Tempo (Zone 3)
1min lead out (Increasing speed)
20sec ALL OUT Sprint
(Rest day) 3mins Easy

Stage 3; The Alps
4mins Hard Tempo (Zone 3)
4mins Climbing (Zone 4; 1min seated/1min standing)
2mins (Zone 3)
1min KOM (Sustained Sprint)
5mins Easy

Stage 4; The Wiggo Express (TT)
5min ALL OUT Time Trial.

Stage 5; Champs-Élysées
5mins Spin Down Easy 

Session: VO2 Max Intervals

VO2max intervals- Adapted from the running protocols of the French Scientist Veronique Billat....

Warm Up: 10mins self Selected- Include 4 x 30sec accelerations.

Main Set: 4 x 4min sets with 4 min recovery done as:

30sec at VO2max Intensity (Go at a perceived exhertion of 8.5/10) then do 30sec at 50% of that intensity (about 5/10). Repeat this for 4min then take 4min rest at the 50% intensity. Repeat x 4.

HR should gradually climb throughout each work bout and be the highest in the last 30sec hard effort of each 4min block.

Finish with:

6 x 1min at 8/10 effort on 1min recovery

Cool Down: 5mins Easy spin.

Session: The Decline

Warm up: 5mins with 4 x 20 sec accelerations

Main set: In the final 1/3 of each Tempo effort lift gradually to Zone 4. 

15mins Tempo Zone 3 lift to Zone 4
3mins Easy
10mins Tempo Zone 3 lift to Zone 4
3mins Easy
7mins Zone 3 lift to Zone 4
3mins Easy
5mins Zone 3 Lift to Zone 4
3mins Easy
3mins Zone 3 Lift to Zone 4

Cool Down: 5mins Easy

Specialized 74 Road Shoe

We've at last received our shipment of 2013 Specialized BG 74 Road Shoe in White, RRP $475. Online Ad

Specialized BG 74 Road Shoe

Classic style. Modern technology. The 74 shoe harkens back to the halcyon days of cycling when style and individuality mattered most. BodyGeometry technology, Boa® lacing, and a supple kangaroo leather upper make it super comfortable too.

>	Full genuine kangaroo leather upper for luxurious fit
>	FACT carbon sole uses high modulus, unidirectional carbon fibre and TorsionBox construction to optimise stiffness and weight in our thinnest outsole yet: 12.0 stiffness index
>	Full BodyGeometry features in outsole and High Performance Footbed combine to reduce hot spots and improve knee/foot alignment
>	Lightweight Boa® S1-M incremental zonal closure allows on-the-fly adjustments for a dynamic fit; L/R shoe forward rotating to tighten
>	Two independent Boa® dials optimise closure in each zone: Top dial locks the ankle and heel down, while mid-foot dial snugs the arch and forefoot
>	Replaceable high-strength braided steel lace
>	Open-back lace guides for easy on/off
>	Replaceable heel lugs, 3-bolt cleat pattern fits Shimano SPD-SL, Look, Time, and Speedplay
>	Ultra-vented tongue for breathability

Bike n Bean Customer Rider Profile- Rachael

Each month we will introduce one of our unique customers, and their background to cycling and why they ride today.

First up is Rachael:

Rachael at Blores Hill, VIC Enduro Series July 2012

1. First name, Suburb and approx age 

Rachael, Alphington, 29

2. Employment/Study status and job title

Myotherapist, Owner - Muscle Needs Myotherapy

3. Family status- married/non married, children

De Facto Relationship

4. When was your first proper bike

Grade 6

5. What bike are your riding now, why did you choose this model?

Specialized Safire Mtb, Specialized Amira Road bike, Apollo Swift flat bar commuter

Rachael with her Specialized Amira & Safire

6. Where do you go riding normally & how far

Commute to work every day (8-14km's), Mountain bike along the Yarra trails or comps on wkd, Road bike along Yarra Boulevard for training. Anywhere from 10km-100kms in a ride.

7. Why do you ride? (fitness, social, de-stressing tool etc)

Commuting, fitness, fun/competitive

8. Do you have any rides/races you want to attend within the next year?

Yes, lots! Mostly mtb comps. Would also like to do more road riding around the alps.

9. How would you encourage others to ride?

Start by riding to work! Save money on fuel, save time in traffic jams and get exercise into your daily routine.

If you would like to feature in our Customer Profile, just email us with your replies to the 9 questions above and a few photos.

Bike Workshop Services

We get many questions about what our workshop mechanics can do, so instead of spouting off a list to every customer, we thought we would write it down for all to see.

Background

Paul has worked in the bike industry for over 15 years, servicing & building bikes. Being a competitive rider during the late 1990's and during the 2000's, Paul has a wide knowledge of all types of bikes and how each is ridden in both a race and recreational situation.  Bret is our certified bike mechanic having completed his Bike Mechanic course in 2011. 

Paul is also a qualified Body Geometry (BG) Fit technician which allows for a thorough and in-depth bike fit lasting normally 3 hours. Paul takes you through various steps of adjustments and riding positions using various BG Fit tools.  Once this data is collated, it can then be applied to your current and future bike set ups.  

Paul's 'Mafia OverLord' Workshop pose

Training

Both mechanics recently completed Shimano Di2 Diagnostics training, and can now tune and adjust your Di2 using computer technology.  Both mechanics have attended in-house training at Specialized's SBCU in Port Melbourne.  

Bret with Rich from Shimano

Servicing, Bike Builds & Beyond

Asides from a standard ($75) and premium service ($150), our mechanics can do almost anything else (just dont expect an S-Works Venge feel after a service on a K-Mart bike, that would require a miracle!).  For a breakdown of what each service entails, click here. We also have an online service booking system for those that are short of time to arrange.

They regularly do bike builds customising to each riders needs and wishlists. Wheel builds and truing are available, plus we have a in-house spoke cutter so can customise spokes to suit if required. They can glue on tyres which we regularly do for our National team riders. Bike builds are normally charged at $100 per hour labour plus parts, for an accurate quote estimate contact Paul or Bret on 03 9437 8501.

They can set up Powermeters including Quarq, and are very familiar with SRAM Red, Rival & Force products. 

Next time your bike is in need of some TLC, drop by and experience a great service! Your bike will thank you for it.

(Please note that the tools we use are designed specifically for quality bike components, this makes working on lower quality bikes sourced from retail home/supermarket stores very difficult as these products normally break or bend with normal service procedures, plus it is very hard to source replacement parts.  Therefore it is our Policy that we cannot accept these bikes for servicing or bike builds.)

2013 Specialized New Product Release

Here's a few videos and info on the 2013 Specialized Products that will be arriving in Australia for Spring 2012, not only for the elite cyclist but sharing that knowledge and product design for entry level riders:

Specialized CEO Mike Sinyard, the man behind such groundbreaking bikes as the Stumpjumper, Roubaix, and Epic has kept his company focused on developing more groundbreaking bikes. 

Lately, though, he’s also been steering his company toward developing new bikes for entry-level riders, affordable models accessible to cyclists of any level. That was the theme at this year’s Global Product Launch, an annual event at which the company roles out its new bikes for the 2013 model year. 


Paul will be attending the Australian 2013 Product Launch mid August,, so keep tuned for more pictures and maybe ideas of prices!

Specialized Crux Carbon 2013

Crux Carbon

Specialized sought input from its sponsored ’cross racers when it redesigned the new Crux. At the request of those cyclists, the bike now has some characteristics previously found on one of their top road frame, the Tarmac. That bike is known for delivering efficient power transfer without beating you up on bumpy roads. The Crux Carbon uses a FACT carbon frame is all new and available with mount for either traditional cantilever brakes, or disc brakes. Both have internal cable routing, and a PF30 bottom bracket. 

S-Works Roubaix 2013

S-Works Roubaix

The Paris Roubaix one-day classic, known as the Hell of the North, can be brutal on both riders and equipment. To help its riders tame the race, Specialized redesigned its Roubaix, which features refinements to the frame and fork. Notably, the chainstays have been straightened for better power transfer, yet still retain the vibration-damping Zertz inserts-as does the fork. The bike also now uses size-specific forks, with headset bearing diameters that change with the frame size so riders of all sizes enjoy the same steering precision. The new Cobl-Gobl-R seatpost further isolates riders from road shock. Cables are routed internally to keep shifting crisp no mater the conditions. Specialized also offers a disc-brake version.

Secteur Expert Disc 2013

Secteur Expert Disc

This aluminum bike uses geometry similar to the 2013 Roubaix line of plush, carbon road bikes. The Secteur puts its rider in an upright position, making it more comfortable for cyclists with less flexible backs. A new model in the line, the Secteur Expect, comes with disc brakes, giving it all-weather versatility. All of the bikes in the Secteur line have clearance for 38mm tires, or 32mm with fenders, which means the bike is perfect for anyone who enjoys exploring dirt roads.

Epic Marathon 2013

Epic Marathon

New for 2013, the Epic Marathon gives consumers a middle option between the high-end S-Works Epic and the company’s lower-priced Expert models. The 29er has a FACT Carbon front triangle. The rear uses Carbon seatstays and M5 aluminum chainstays. This model is built with Magura MT6 brakes, a SRAM 2x10 drivetrain and X0 GripShift shifters. A Fox Brain rear shock and RockShox Sid Brain fork round out this performance-oriented XC package. This one with 100mm of travel, is intended for XC racing.

S-Works Ruby 2013

S-Works Ruby

The revised Ruby now bears S-Works branding, showing it to be the high-end equivalent of the men’s S-Works Roubaix SL4. The Ruby is built from the same FACT 11r carbon as the Roubaix, but the frame’s triple monocoque construction technique means that the frame uses less material without sacrificing any strength. The Ruby uses Specialized’s Zertz viscoelastic dampers in the fork and seat stays to help dampen bumps in the road. Other component highlights include Shimano WH-9000-C24-TL tubeless wheels, and the new Cobl-Gobl-R seatpost. Specialized also tweaked the geometry, slackening the seat tube angle on some frame sizes, and adjusted the stack and reach on others to help the bike better fit more women.

S-Works Enduro 2013

S-Works Enduro

Still rolling on 26-inch wheels, the Enduro has been updated for 2013 to both climb and descend better. The frame still uses the familiar X-wing shape, but the FSR rear suspension has seen significant revision: The shock now pivots on bearings rather than DU bushings for smoother action. The top-of-the-line S-Works version uses a carbon front triangle and alloy swingarm. Cane Creek’s Double Barrel shock and Fox TALAS 34 fork, which deliver 165mm rear travel, and 160mm in front. You also get SRAM’s XX1 drivetrain (with both 32 and 34t chainrings) and Avid XO trail brakes. Meant to conquer any terrain, the bike comes with a Specialized Command dropper post, ISCG05 tabs, and a 142x12 rear axle.

S-Works Road Shoe 2013

S-Works Road Shoes

Completely redesigned with input from cobbles master Tom Boonen—Specialized is still waiting for him to return his prototype shoes—the new S-Works road shoe’s sole is stiffer than in previous years, which leads to more efficient power transfer. A roomier toe box, narrower heel, and repositioned Boa closure all ensure that the shoes are comfortable, but stay snug on your foot.

Specialized Cobl-Gobl-R Seat Post

Cobl-Gobl-R

Currently available on the S-Works Roubaix, and coming later this year as an after-market accessory, the Cobl-Gobl-R—pronounced “cobble gobbler”—has a carbon leaf-spring design. Compared to a traditional post, the design mutes more road chatter. It also has Zertz inserts, similar to those found in the frame of the Roubaix and Ruby, to damp vibrations. The 27.2mm diameter tube is more compliant than fatter sizes, further adding to the post’s bump-absorbing abilities.

Specialized Roval CLX Disc Wheels

Roval CLX 40 Disc

Specialized sought to build a bike with an aerodynamic advantage when it designed the carbon Rapide CLX 40. The rims are made of FACT carbon, and have a special coating on the brake track to ensure good modulation, and to minimize heat build up. The wheels use Specialized hubs with smooth-rolling DT-Swiss ceramic bearings. The rim’s 22.5mm width and tapered shape, Specialized says, demonstrated improved aerodynamics in wind tunnel testing. The width also means your tyre will have a wider contact patch, allowing you to run lower pressure, improving traction and ride quality. Choose between three models: 40mm and 60mm depths, or a 40mm-deep wheel with a disc hub.

Specialized Roval Control Carbon SL29

Roval Control Carbon SL29

Updated for 2013, the hubs on these wheels feature wider flange spacing, and the rims use a revised carbon lay-up for better impact durability. As in 2012, the hubs are compatible with 135QR, 135x10, and 142x12 axle formats, and are built with DT Pro lock nipples and spokes for miles of maintenance-free riding. Also new is a reusable, tubeless-compatible rim strip and valves with removable cores to make tubeless set up easier.

Few more videos to watch:

S-Works Tarmac SL4

S-Works McLaren TT Helmet




Specialized Road Tyres

Liam gets 3rd at VSCC North West Zone Final

The 2012 Victorian Schools Cycling Championships (VSCC) is a unique cycling competition for school students aged 8-18. Students can race against their classmates, as well as local rival schools in the country’s largest school cycling competition.

Our Bike n Bean sponsored Junior Road rider, Liam Hood, finished 3rd in the VSCC North West Zone final and now qualifies for the state final in October in Geelong.  And to top off a great week, Liam also finished 3rd in last weekends Victoria Club teams 50km TT riding for Brunswick in U17 category.

Liam is trained by Stephen Lane, director of HPTechnology.  Stephen prepares individual training programs for professional and those cyclists that want to better their cycling efficiency .

Female MTB Team take out 3rd in Female Pairs at 2012 Vic Enduro, Race 6, Blores Hill, Gipplsland

Our female sponsored MTB team, Rachael & Kylie, raced at Blores Hill last weekend, here is their race report:

Rachael taking the rock garden at a good pace

Race 6 of the Vic Enduro Series was our first race back after a 2-race hiatus (the winter colds were persistent this year). Blores Hill was one of the best races of the 2011 series, and we were very excited about racing there again.

We headed to Blores Hill on Saturday afternoon, and made the most of the giant meals at the local pub for dinner. I’d just flown back from Thailand at midday on Saturday, so I appreciated the extra sleep-in that staying at the race venue allows.

Podium Finish for the Bike n Bean Female MTB Team

Sunday morning promised sunshine with a bit of cloud cover – perfect riding conditions. It took me a while to warm up on the first lap (I blame jet lag, although three weeks off the bike is a more likely cause!), but Rachael set a cracking pace on her first lap. The track was in great shape – mostly smooth and flowing with a nice grippy surface, and a short technical rocky section near the trig point on the hill.  The more we rode, the better the track felt and as the day went on, our smiles got bigger. 

Although the Vic Enduro Series races are usually friendly, this one was a stand out in terms of how many happy, encouraging riders we met on the course. I can only assume that everyone was having as much fun as we were!

We came in third place in the female pairs, which we were very happy with given our recent colds and travelling. Thanks to the Gippsland MTB club for organising another fantastic event on an awesome course. Put this one in your calendars for next year, it’s an event not to be missed!