It’s a great question. When you see a high-spec carbon wheelset advertised online for £700 with a promise of "all taxes and duties paid," it’s natural to wonder if you’re getting the deal of a lifetime. The reality, however, is far more complex and delves into a world of international trade law, logistical loopholes, and significant hidden risks.

What Are Anti-Dumping Duties?

To understand the price difference, you first need to know about something called anti-dumping duties. For decades, the EU and now the UK have had specific trade laws in place to protect local bicycle manufacturers from what is known as "dumping." This is when goods are exported to another country at a price lower than their normal value in their home market, potentially harming the domestic industry.

To counteract this, the UK government imposes a hefty tariff on certain goods from specific countries. In our industry, the most significant one is on bicycles and essential parts—including frames, forks, and complete wheels—originating from the People's Republic of China (PRC). This isn't a small tax; according to the UK's Trade Remedies Authority, this duty can be as high as 48.5%.

This law applies to everyone, whether you're a business like us or an individual buying for yourself. It’s a legal requirement designed to level the playing field.

The True Cost of a "Direct" Purchase

So, what happens when a UK buyer—either a business or an individual—legitimately imports a pair of wheels from China? The price you see on the website is just the beginning.

Let's break down the costs for a wheelset with a declared value of £700.

• Product Cost (£700): The price you pay the seller.
• Anti-Dumping Duty (~48.5%): A massive £340 is added.
• Standard Customs Duty (~4%): Another £28 is added.
• VAT (20%): This is the killer. VAT isn't charged on the product price; it's charged on the total of the product, shipping, and all the duties. In this case, it's 20% of (£700 + £340 + £28), which comes to roughly £214.
• Courier Admin Fee: The delivery company charges a fee for handling this customs process, typically around £15.

The final, legally-compliant cost to get those £700 wheels to your door is approximately £1,297. Suddenly, the deal doesn't look so amazing. This is the cost that UK-based businesses like ours have to account for when importing parts legally.

So, How Do They Offer "Duty-Free" Shipping?

If the real cost is so high, how can these companies promise to handle all taxes and duties? The answer is that they don't pay the duties; they avoid them, typically using a method called triangular shipping.

Instead of shipping directly from China to you, the package goes on a detour to a distribution hub in a third country, usually within the EU. There, the bulk shipment is broken up, the goods are repackaged, and a new shipping label is applied, making it appear as if the package originated from the EU, not China.

This complex route is designed to obscure the true country of origin and bypass the UK's anti-dumping checks, which are primarily focused on direct shipments from the PRC. The seller isn't absorbing a 48.5% hit; they're paying for a clever, but legally dubious, logistics service.

Legal, Illegal, and the Grey Areas

Navigating this can be confusing, so we’ve put together a simple guide to break it down. Whether you're a business owner or a passionate rider, it's vital to know where you stand.

Legal (The Green Lane) ✅

• A UK business (like Mapdec) imports parts from Taiwan, Vietnam, or other non-penalised countries and provides a Certificate of Origin.
• A UK business or individual imports parts from China, declares the correct value and origin, and pays all applicable duties (including the 48.5% anti-dumping) and VAT.
• Purchasing from a UK-based retailer that handles all importation legally.

Illegal (The Red Lane) 🛑

• Knowingly under-declaring the value of an import to avoid customs charges. This is customs fraud.
• Falsely declaring the contents of a package (e.g., labelling wheels as "samples"). This is also customs fraud.
• A UK business using triangular shipping or other methods to systematically evade anti-dumping duties.

The 'Grey' Area (The Amber Lane) ⚠️

• An individual purchasing goods from an overseas seller who offers a "duty-paid" service. While the seller is the one orchestrating the circumvention, the buyer is knowingly benefiting from a process designed to bypass UK law. If the shipment is inspected and the scheme uncovered, the goods can be seized, and the buyer may be liable for the unpaid duties and penalties.

Our Commitment to You

At Mapdec Cycle Works, we believe in building a sustainable and fair industry. We source our products from world-class brands like LOOK, whose Taiwanese-made frames are not subject to these duties, allowing us to offer fantastic products transparently. When we import parts that are liable for duty, we pay it. It's that simple.

The price you see on our tags is the real price. It includes the cost of the product, legitimate shipping, all UK duties and taxes, and the expert advice and after-sales support you deserve. By supporting businesses that play by the rules, you're not only guaranteeing you won't get a nasty surprise bill from a courier, but you're also investing in a UK cycling community that is fair for everyone.

So next time you see a deal that seems too good to be true, take a moment to consider the real cost.

Disclaimer: This blog post is for informational purposes only and does not constitute legal or financial advice. Please consult with a customs professional for specific guidance.

List of References
 * Primary Source for Anti-Dumping Measures:
   * Source: GOV.UK – Trade Remedies Authority
   * Title: "TRA proposes keeping anti-dumping measure on bikes from China"
   * Link: https://www.gov.uk/government/news/tra-proposes-keeping-anti-dumping-measure-on-bikes-from-china
   * Relevance: This is the most direct and current source. It confirms that the UK's Trade Remedies Authority (TRA) has reviewed the anti-dumping measures on bicycles and "certain essential bicycle parts" from China. It explicitly states the duty rates can be up to 48.5% and lists parts like frames and wheels as being included.
 * General Guidance on Customs Charges for Individuals:
   * Source: GOV.UK – HM Revenue & Customs (HMRC)
   * Title: "Tax and customs for goods sent from abroad"
   * Link: https://www.gov.uk/goods-sent-from-abroad/tax-and-duty
   * Relevance: This page provides the official rules for individuals importing goods. It explains when Customs Duty and VAT are payable and confirms that these charges apply to the total value of the goods, including shipping, insurance, and any other duties.
 * Specifics on Anti-Dumping Duties Payable:
   * Source: GOV.UK – HM Revenue & Customs (HMRC)
   * Title: "Check when you need to pay anti-dumping, countervailing and safeguard duties"
   * Link: https://www.gov.uk/guidance/check-when-you-need-to-pay-anti-dumping-countervailing-and-safeguard-duties
   * Relevance: This provides the official definition of anti-dumping duty and explains that it is an import duty charged in addition to any normal Customs Duty. It clarifies that HMRC is responsible for collecting these duties.
 * UK Tariff Codes (Commodity Codes):
   * Source: GOV.UK – Trade Tariff
   * Title: "Trade Tariff: look up commodity codes, duty and VAT rates"
   * Link: https://www.trade-tariff.service.gov.uk/find_commodity
   * Relevance: This is the official UK government tool for finding the specific commodity codes for imported goods. By searching for "bicycle parts" (under section 8714), you can see the specific codes for frames (871491) and complete wheels (871499), and verify the import duty and other measures attached to them from specific countries.
 * Historical Legal Basis (Original EU Regulation):
   * Source: legislation.gov.uk (Official UK Legislation Archive)
   * Title: "Commission Implementing Regulation (EU) 2019/1379"
   * Link: https://www.legislation.gov.uk/eur/2019/1379/data.html
   * Relevance: This document details the EU's definitive anti-dumping duties on bicycles from China, which formed the basis of the measures the UK rolled over after Brexit. It provides deep historical context and confirms the long-standing nature of these laws.

Simple and Sinister, is a minimalist kettlebell workout program that appeals to many fitness enthusiasts from a wide range of sports because of its simplicity and profound effectiveness. In this blog post, we'll explain why we've chosen it as our 2025 winter challenge at Strength 2 Speed and the benefits you can expect from signing up.

The Origins of Simple and Sinister

Simple and Sinister was conceived by Pavel Tsatsouline, often regarded as the man who popularised kettlebell training in the West. A former Soviet Special Forces physical training instructor, Tsatsouline introduced his training philosophy to the United States in the late '90s, emphasizing strength, efficiency, and functional movement. His approach stemmed from a belief in the power of simplicity, where a few well-practised movements could build an incredibly strong and resilient body.

The program revolves around two cornerstone exercises: the kettlebell swing and the Turkish get-up. Each movement has roots in traditional strength training and has been fine-tuned to make it accessible to a broad range of athletes from total beginners to experienced kettlebell users. The swing builds explosive power, endurance, and cardiovascular fitness, while the Turkish get-up enhances overall strength, stability, and flexibility, all of which can transfer into your outdoor sports performance.

Benefits of Simple and Sinister

Two exercises to do it all. Let's break down their benefits:

1. Total-body Conditioning: The kettlebell swing and Turkish get-up engage multiple muscle groups. Swings work the posterior chain—glutes, hamstrings, and back—while also activating the core. The Turkish get-up is an orchestration of strength, requiring stability, flexibility, and coordination from all body parts.
2. Functional Strength: These exercises mimic natural movement patterns, making them practical in improving day-to-day physical activities and athletic performance.
3. Scalability: Simple and Sinister works for all fitness levels, thanks to its scalability. You can start light and gradually increase weight as your technique and strength improve. This progressive overload is key to continuous improvement.
4. Time Efficiency: Designed to be time-efficient, the program can be completed in a short time frame, ideal for those with a packed schedule who still want results.
5. Cardiovascular and Muscular Benefits: While primarily a strength program, Simple and Sinister improves cardiovascular health through the dynamic nature of the kettlebell swing, optimizing endurance and stamina.

Why Simple and Sinister for Strength 2 Speed’s 2025 Challenge?

At Strength 2 Speed, we are committed to programs that yield holistic benefits, not just in the gym but in the real world and outside in our running, cycling and sports. Here's why we chose this program for the 2025 winter challenge:

• Clear Progression: Simple and Sinister offers a structured path with measurable outcomes. Progress is tracked through regular tests, providing clear benchmarks and strengthening motivation.
• Complementary to Cardiovascular Training: Many of our community members are avid runners or cyclists. Simple and Sinister’s strength-centric approach complements endurance training and reduces injury risk.
• Inclusive and Motivating: One of our core goals is to make fitness accessible to everyone. The adaptability of Simple and Sinister ensures individuals of varying fitness levels can participate, making it a unifying challenge. Each milestone achieved in the program earns you a new coloured t-shirt so you can celebrate your commitment and progress.
• Community and Support: Our dedicated coaches are there to guide you through every step. Proper form and technique are priorities, ensuring safety and maximizing benefits. The camaraderie built into tackling a communal challenge elevates the experience,  we are all in it together and committed to each other’s success.

Join us at Strength2Speed this winter 2025  for all the fun of the Simple and Sinister Challenge. To sign up please visit our coaches in person at Mapdec Cycle Works.

Discover the difference that being functionally stronger can make to your running, cycling and daily life. Find full details and join our incredible community of athletes and fitness enthusiasts on the Strength 2 Speed website.

Download the report here

If you're already passionate about cycling, you understand the exhilaration of getting out on the trails or the meditative solitude of long-distance rides.

The feeling of freedom and the wind on your face is unmatched, but the challenges of everyday life can leave us longing for more time to spend on two wheels. By swapping your car or public transport commute for a bicycle, you can enhance your fitness and transform your daily commute into an extension of your cycling adventures. 

Counteract a Sedentary Job with a Cycle Commute

Prolonged sitting negatively impacts health by increasing the risk of cardiovascular disease, obesity, and metabolic syndrome due to poor circulation and low-calorie burn. It contributes to musculoskeletal issues, such as neck and back pain, and weakens muscles and bones. A sedentary lifestyle is also linked to mental health problems, like depression and anxiety, due to reduced endorphin release. It even heightens the risk of chronic conditions like type 2 diabetes and certain cancers. Even if you are very physically active while you are training, the good work can be undone if the rest of your day is spent sitting down. Higher amounts of sitting down time cause problems even if you are meeting your daily exercise needs.  The only solution is to move more often throughout your day.

Transforming your commute into an additional daily workout helps beat a sedentary lifestyle, giving you two short bursts of exercise a day and complementing your other training. By cycling to work, you're integrating fitness into a necessary part of your day, effectively eliminating the time-crunch battle between work, workouts, and personal commitments.

Cycle to Work and Arrive Happy.

Physical exercise releases endorphins, the feel-good hormones that help reduce stress and anxiety while improving overall mood. Starting your day with a cycle ride can set a positive tone, enhancing focus and productivity throughout your workday. Your evening ride can serve as a de-stressor, helping you transition out of work mode. Extensive research into commuting and its effects on wellbeing has shown that active travel modes, such as cycling or walking, not only make commuting a more enjoyable experience but also contribute to greater life satisfaction and better mental health while reducing the risk of experiencing depressive symptoms.

Converting a mundane routine like getting to work into a pleasurable activity can shift your perception of the daily grind. Riding to work helps you retain the freedom you cherish as a cyclist and get more bike time into your day!

For more information on Mapdec's cycle to work process please visit our website. 

 An e-bike’s service needs are similar to a conventional bike, but only up to a certain point, all the usual checks to brakes, chain, tires are needed but to really take good care of your Bosch e-bike motor  (or any other brand) the motor itself needs regular cleaning, checking and maintenance, and for that you need to visit a registered Bosch service centre.

One of customers brought in an e-bike that had never had an e-bike service. Another shop had kept on top of the general servicing and maintenance so the rest of the bike was in pretty good condition but the drive unit no longer worked. As a Bosch service centre we are were able to get into the drive unit and explore the problem. As soon as we got the casing off the shower of dirt and rust made it clear that water had been getting in, which is never a good sign for electrical equipment. Bearings were worn and the  PCB, printed circuit board, the electrical brain of an e-bike motor was rusted and non-responsive to our diagnostic tests. A damaged PCB is beyond the skills and training of most regular bike shops,  once water enters the drive unit and the PCB gets damaged the future for your bike looks particularly bleak and it’s likely to need a new motor. We go through the options in the video.

 Is e-bike servicing expensive?

 Servicing is an investment in the longevity and safety of any bike. Spotting minor problems early can often prevent further damage. E-bikes are generally heavier and put more torque on the drive-train so brake pads, chain, cassette  and even tires can wear out faster than on a conventional bike so regular checks are critical to stay on top of these parts. But the e-bike drive unit can’t be neglected or forgotten as part of servicing and as many shops aren’t yet comfortable or qualified to service e-bike motors going to a specialist service centre will pay off. As the case in this video shows, earlier maintenance would have spotted that wear and tear was allowing water damage and more severe damage could have been prevented by replacing the worn parts immediately. Instead of a completely new drive unit a relatively inexpensive replacement could have been fitted, returning the e-bike to full, functional use at a fraction of the cost.  However excellent the care is for the rest of the bike, without the drive unit being checked your e-bike has not been serviced.

 Can you replace a Bosch e-bike motor?

 If your e-bike motor is beyond repair it doesn’t mean that your bike has to be scrapped. A Bosch service centre can replace your motor and make your bike functional again, which is what we did for the bike in our video. A brand new motor costing over £700 was fitted and the bike passed our final mechanical inspection meaning we are happy that it is good to be returned to the customer.  It does raise some important questions though on the right to repair, should every manufacturer have spares or a reconditioning service available to avoid yet more landfill waste? Check out the comments after the video and add your own 5 Tips for maintaining your Bosch E-bike

Watch Full Youtube Video Here

1. Regular Battery Care

• Charging: Avoid depleting the battery completely before charging. Instead, try to maintain a charge level between 20% and 80%.
• Storage: If you need to store your e-bike for an extended period, keep the battery charged between 30% and 60%.
• Temperature: Store the battery in a cool, dry place. Extreme temperatures can degrade battery performance.

2. Motor and Electronic System Maintenance

• Firmware Updates: Regularly check for and install firmware updates to ensure your Bosch system operates efficiently.
• Connections: Periodically inspect electrical connections and cables for any signs of wear or damage. Ensure connections are secure.

3. General Bike Cleaning and Inspection

• Cleaning: Use a soft brush and mild soapy water to clean your e-bike. Avoid using high-pressure water around the motor and battery as it can cause damage.
• Inspection: Regularly examine the bike for loose bolts, cracks in the frame, or signs of stress. Address any issues promptly to prevent further damage.

4. Brake and Drivetrain Maintenance

• Brakes: Check brake pads regularly and replace them when they are worn down. Test the brake system frequently to ensure its responsive.
• Chain Lubrication: Keep the chain well-lubricated and clean. A well-maintained chain reduces wear on other components and ensures smooth shifting.
• Gear Check: Inspect the derailleur and other drivetrain components, adjusting as needed to ensure smooth and precise gear shifts.

5. Professional Check-Up

• Regular Service: Schedule professional servicing at regular intervals. A certified Bosch e-bike technician will ensure all components are in optimal condition and catch any potential issues early.

Maintaining your Bosch e-bike with regular servicing at home and at a Bosch service centre is key to maximizing its performance and lifespan.

By following these tips, you ensure a smoother ride and contribute to the overall sustainability of your e-bike. Happy riding!

 Mapdec | Bosch Service Centre | E-bike Maintenance | Kendal 

Why get your bike serviced at Mapdec Cycle Works?

For any cyclist maintaining your bike in peak condition is essential. Here at Mapdec Cycle Works in Kendal, we understand the importance of a well-serviced bike. Not only does it ensure a smooth, safe and enjoyable ride, but it also brings significant cost-saving benefits. Let’s explore how expert servicing by our skilled mechanics can save you money in the long run.

Prolonging Bike Longevity

One of the most overlooked aspects of regular bike maintenance is its impact on the overall lifespan of your bike. Just like a well-maintained car can run smoothly for years, a regularly serviced bike can give you trouble-free rides for a long time. Our expert mechanics at Mapdec Cycle Works are adept at identifying and addressing minor issues before they become major, costly problems. Ensuring that components such as the drivetrain, brakes, and suspension are checked and cared for means fewer parts will need replacing prematurely.

Efficiency and Performance

That irritating squeak or gritty, grinding noise isn’t just an annoyance, it’s the sound of your components wearing out or being damaged. A bike that's not running efficiently not only diminishes your ride experience but also leads to greater wear and tear on the parts. Ensuring that your bike is always in top-notch condition will make each pedal stroke count, translating into less effort and thus reducing the strain on components such as chains, gears, and tires. Over time, these efficiency gains mean fewer parts needing replacement and fewer emergency fixes, saving you both time, money and frustration.

Avoiding Major Repairs

Routine servicing is the key to catching potential problems early. When you bring your bike to Mapdec Cycle Works, our experienced mechanics perform thorough inspections that often reveal hidden issues. Routine checks and services can catch worn brake pads, chain wear, misaligned gears, and deteriorating cables before they cause more severe damage. Addressing these problems early can help you avoid costly repairs down the line, which could arise from neglected maintenance.

Expertise and Quality Assurance

While it may seem cost-effective to attempt DIY bike maintenance, without the correct tools and expertise, you may inadvertently cause more harm than good. Our mechanics are professionally trained and equipped with state-of-the-art tools and technology to diagnose and fix any issues accurately. The precision and expertise we offer ensure that your bike is safe, reliable, and performing at its best, all of which contribute to longer intervals between services and fewer unexpected breakdown mechanicals.

Improved Safety

Safety is paramount when it comes to cycling. A well-maintained bike not only enhances your riding pleasure but also ensures that you are safe on the road or trail. Regular servicing ensures your brakes are responsive, your gears shift smoothly, and all critical components are secure. This peace of mind is more than worth the cost.

Enhanced Resale Value

When it comes time to upgrade or sell your bike, a well-maintained bike fetches a significantly higher resale value compared to one that shows signs of neglect. Prospective buyers appreciate bikes that have been professionally serviced and maintained, and a documented service history from Mapdec Cycle Works can be a substantial selling point. This increased resale value can offset the initial costs of regular servicing.

Tailored Advice and Recommendations

At Mapdec Cycle Works, our mechanics don’t just fix bikes—they care about your cycling journey. Beyond immediate repairs, our experts provide tailored advice on how to get the best performance from your bike. Whether it’s suggesting the right tire pressure for your favourite trails, recommending component upgrades, or tips on how to maintain your bike between services, our goal is to keep you riding smoothly and cost-effectively.

Book your service with us

Investing in caring for your bike means the long-term savings and benefits far outweigh the initial expenditure. From extending the lifespan of your bike and enhancing performance to avoiding major repairs and ensuring safety, the advantages are clear.

At Mapdec Cycle Works in Kendal, we offer expert bike servicing that aligns with your riding needs and budget. Trust our skilled mechanics to keep your bike in peak condition, maximizing your savings and ensuring you enjoy every ride in the beautiful Lake District and beyond.

Mapdec Cycle Works | Kendal | Lake District | Bike Servicing | Cost Savings

 LOOK is one of the most prestigious brands in road cycling; it has the heritage, the aesthetic and the technical and material knowledge to back that up. It is certainly one of the most desirable brands for the custom build bikes we create here at Mapdec, so anything new from LOOK is greeted with excitement. But this one was extra special as we were in the privileged position of being the first in the UK to build and ride the new LOOK 785 Huez.

 A vision of a performance climbing bike

 Let’s start with what LOOK set out to create. They have called this bike Huez after one of the most legendry climbs in cycling, it is their “vision of a performance climbing bike” but it meets a broad range of rider’s needs – “providing comfort and efficiency on long climbs and mountain challenges, as well as performance in daily training.”

 It is a climbing bike that is also an endurance bike, LOOK say the 785 Huez is intended for amateur competitors, for intensive use in training as well as for mountainous cyclosportives, which means you don’t have to keep this bike for best. The new LOOK 785 Huez accepts tires up to 32mm, offering more versatility, a different tire choice or even wheel choice can carry this bike through rough, wet training surfaces to the sweetest silky-smooth tarmac of a continental climb.

 Our first impression is that it is the epitome of the all-rounder. You could call it a de-tuned race bike, it’s not quite as aero, not quite as stiff but also crucially, not quite as expensive. But that all adds up to greater versatility.

The geometry of the new 785 Huez, LOOK says, makes it the ideal choice for climbers, designed for explosive accelerations on steep slopes, as well as for long and repeated efforts. Compact and with precise handling, it provides similar sensations to riding a race bike, but its position is also designed to offer the indispensable comfort required for long days in the high mountains. A tempting bit of marketing spiel – it’s a dream bike that can climb and accelerate like you are racing but still allow you to sit back in the saddle and slog it out in a long distance sportive.

 How LOOK designed the new 785 Huez

 Our question as always is have they achieved this and how? The reach and stack have been optimized to offer you the best position when riding in the mountains. LOOK says this provides efficiency and comfort whether you climb standing or seated, for 1 minute or 1 hour, well we are looking forward to seeing how true that is.

 It has a classic LOOK erm look, that is its sleek and stylish with cables and brake hoses perfectly integrated into the handlebar and stem of the new 785 Huez. The frame design is simplified, the cables and hoses benefit from increased protection, and the headset offers a better seal as well as smoother operation. The integration of cables, axles, bottom bracket and seat post are designed to combine performance, simplicity of maintenance, and durability, without compromising the refined lines of the bike. Watch the video to see how we built up our frame and how these integrated components measure up in the workshop.

 The new 785 Huez has a carbon composition specific to each frame size. It is designed to stiffen areas that are subjected to significant power transfer and to give flexibility to certain tube sections which increases comfort and road handling. To save weight, LOOK have used specially developed Nano tubes reducing the thickness of carbon while maintaining the frame's performance and solidity. We like this approach as it provides a more similar ride quality across the full range of frame sizes.

Mapdec Tested – First in the UK

 It certainly promises all the French excellence and performance you expect from LOOK Bicycles and the approach of creating a climbing bike with versatility that is comfortable for all-day training and endurance rides suggests that this is a bike that will suit a wide range of riders.

 But of course, we can’t leave it there, before we start celebrating the new LOOK 785 Huez we need to get it in the bike stand and out onto the road for the Mapdec test.

Doing the right thing

One of the most essential skills of our Mapdec shop team is empathy and listening to the customer. As mechanics we always want to make things perfect which can lead to an expensive bill, but sometimes the right answer is just to make it better than it was and safe to ride again.

This Trek Remedy is the perfect example. A mother and son came in, another bike shop had given them a quote for £945 to make the bike safe to ride again. Obviously no mother is going to want their son riding an unsafe bike, but £945 is a huge amount.

Understanding the situation we did a full check of the bike and suspension and made a few judgement calls. We handed back a bike that is safe to ride and a bill that was less than half the original quote. Yes, it is not a box-fresh bike and there will be a few more jobs needed  further down the line, but a teenage lad has his bike back ready for a summer of fun and Mum has kept a bit more money in her pocket.

Plus we were able to offer a few tips that will hopefully help keep this bike in better condition and save money in the future (stay away from the jet wash).  

Let us know in the comments if you think we got it right and subscribe to @Mapdec for more bike maintenance and workshop tips.

We can't wait for our new 785 Huez to arrive but while we are tapping our fingers and refreshing the delivery information here is what is getting us excited. 

785 Huez - Every climb, every time 

LOOK describes the new 785 Huez as a tribute to climbers and the mountains, reflecting their vision of a performance climbing bike. It promises to be light and responsive, ready to take on the steepest slopes with ease. The 785 Huez is the choice companion for when the road goes up, providing comfort and efficiency on long climbs and mountain challenges, as well as performance in daily training. 

So what are we most excited about for the arrival of the new 785 Huez? 

It's the bike that most people would want to ride, it competes with the Time Alpe d'Huez, Giant TCR or Trek Emonda for example, and it is priced very competitively. 

LOOK are normally known for really fancy engineering but this design is incredibly sensible - it will make the lives of rider's and their mechanics (that's us!) much more simple. On this model LOOK are using a standard 27.2 seatpost and a standard T47 internal bottom bracket for durability. The semi-integrated cables - same as the 765 Optimum -give the slick clean lines of fully integrated cables but if you want to take the stem off to pack your bike into a box for travel it is very easy to do. 

In the LOOK line up it falls between the 795 Blade and the 765 Optimum but in our opinion it is much closer to the 765 Optimum than an all out race bike like the Blade. It has very traditional road bike geometry and styling with the standard 73° / 73° geometry rather than the slacker wheel base of the 765 Optimum.  It looks really smart. There is only one frame version of the 795 Blade which will make it far easier to make your buying choices, LOOK is dropping the RS version for all except the Blade.

At £2400 the LOOK 785 is a very competitive price for the frame set - we (or rather Jake) did some virtual shopping and this makes it one of the best buys amongst its direct competitors. Its impressive. You can hear his full debrief in the podcast.  

LOOK have a range of fully built bikes you can choose from but we think we can make a custom build that will compete on price and quality. Our target is the mechanical Shimano 105 version in Pro Team White which will retail at £3,690. 

We are going to set ourselves the challenge to create our own build when our test bike arrives. Watch the video and tell us your suggestions for what we should put on it.  

We have sold hundreds of custom build bikes and each bike is as unique as its owner.  We know the TIME Bikes range intimately – inside and out. We have extensively test ridden all the TIME bikes we sell and are very happy to share our experiences and arrange test rides.

 One of our criteria for what makes a good bike is that it needs to look as good on the inside and up close as it does at a first glance. When we got the chance to dig deep into a TIME frame we were absolutely blown away by the quality of the carbon and the craftsmanship.

What makes TIME Bikes special?

 Since its foundation in 1987, Time have continually pushed the boundaries of technology, design and innovation.

 Total Commitment to Quality Control

 TIME control every individual strand of carbon used in the construction of a frame. Using processesunique amongst cycling manufacturers their Braided Carbon Structure and Resin Transfer Moulding ensures a frame that it is stiff, safe, smart and strong. With more than 30 years of experience TIME have elevated the standard in creating carbon fibre in bikes to match the level found in Formula One.

Transparency

TIME are literally transparent about the quality of their carbon. With their trade mark clear lacquer finish you can see the weave and almost look inside the frame. The carbon technology used by TIME is truly impressive. If you are considering buying a TIME bike it is worth watching our YouTube channel and learning as much as you can about their unique manufacturing processes using Braided Carbon Structure, Resin Transfer Moulding and sustainable Bio-Based Dyneema® fibres to truly appreciate the technology TIME offer.

Ride Feel

TIME Bike’s manufacturing process with woven carbon fibre and injected resin creates a frame that is incredibly stiff but doesn’t come with the type of vibration you would normally expect. The ride quality is absolutely superb. In your hand a TIME frame feels super stiff and really robust, you can’t feel any flex at all which might lead you to think the ride would be harsh, but it’s not. A TIME bike offers a really smooth ride. Vertically stiff but without any of the energy sapping road noise and vibration that can wear you down.

 Craftmanship

If you appreciate being able to see how your bike was constructed and the quality of the craftsmanship TIME is the brand for you. With TIME, technology, materials and manufacturing methods come first. TIME talk about their guiding principle - Le Defi / The Challenge. They use techniques more frequently seen in aerospace, elite motorsports and the automotive industry and nowhere else in the bike industry.

 Custom Build Service

 With our custom build service, you can choose the perfect finishing kit to make your dream bike. From wheels to group-sets and saddle choices we can help you make the best decisions so the end result is a bike you will love every time you ride it.  

 So you want to buy a TIME bike?

Explore our range of TIME Bikes or give us a call to talk through your options

Here is the video that talks you though how to complete the form with the date from a Moxy 5-1-5 test at our studio. 

In the world of cycling, tire choice can make a significant difference in performance, confidence, and durability. Among the numerous options available, the Pirelli P-Zero Race TLR stands out as a favorite for many cyclists due to its exceptional performance and longevity. However, with rising prices, riders are on the lookout for more cost-effective alternatives that can match or even surpass the Pirelli's capabilities.

One such contender is the Good Year Eagle F1 R. In this blog, along with the YouTube video below, we'll delve into the comparison between these two road tires and see how they stack up against each other.

Performance and Feel:

The Pirelli P-Zero Race TLR has gained popularity for its excellent performance, offering riders a confident and smooth experience. It rolls well and handles corners with ease, providing stability and control even on challenging road surfaces. Its tubeless compatibility and durability add to its appeal, making it a top choice for many cyclists. On the other hand, the Good Year Eagle F1 R impresses with its remarkably similar performance and ride feel to the Pirelli.

While slightly noisier, the Good Year tire matches the Pirelli in terms of cornering, braking, and stability. Though not as easy to fit as the Pirelli, the Good Year comes close to its competitor's performance.

Quality and Price:

Where the Pirelli excels is in its premium quality, especially in the new "Made in Italy" versions. The tire feels smooth, well-finished, and visually appealing. However, its premium quality comes with a hefty price tag, making it less accessible for budget-conscious cyclists. The Good Year Eagle F1 R, while lacking the same level of premium feel, offers a reasonable alternative at a more affordable price. Riders can save nearly £15 per tire compared to the Pirelli, making it an attractive option for those looking to strike a balance between performance and budget.

Conclusion:

The Pirelli P-Zero Race TLR remains a top-tier performance tire loved by many cyclists. Its confidence-inspiring feel, durability, and premium quality justify its premium price. However, as costs rise, some riders may find it difficult to justify the expense. In such cases, the Good Year Eagle F1 R emerges as a compelling alternative. While not entirely matching the premium feel of the Pirelli, it comes remarkably close in terms of performance and ride feel. Moreover, its more affordable price makes it an appealing choice for those seeking similar performance without breaking the bank. Ultimately, the choice between the Pirelli P-Zero Race TLR and the Good Year Eagle F1 R comes down to personal preference, budget, and the level of premium quality desired. Whichever tire you choose, both offer excellent performance for the discerning cyclist. As with any tire decision, it's essential to consider your individual riding style and the road conditions you frequently encounter to find the perfect match for your cycling adventures.

In this blog post, we will delve into a detailed transcript of the video that highlights the process of diagnosing and fixing a customer's complaint regarding premature wear on a BMC bottom bracket.

We will explore the inspection techniques used, measurements taken, and the ultimate solution employed to address the issue.

Diagnosing the Problem:  The technician's first step is a visual inspection, looking for any visible damage or obvious issues. This is followed by a tactile inspection, running a finger over the surface to detect irregularities.

Measurements and Clues: After detecting an abnormality during the tactile inspection, the technician proceeds to take measurements using a bore micrometer. By carefully moving the micrometer around the bottom bracket, they notice that the dimensions change slightly, indicating an underlying problem. To gather more precise measurements, an internal micrometer is used on both the non-drive and drive sides, revealing a significant difference in dimensions.

Identifying the Solution: With the measurements suggesting misalignment and unevenness in the bottom bracket, the technician suggests a solution. First, they focus on addressing the tightness on the non-drive side, using a specialized tool called a 40.98 Reamer to carefully remove a tiny amount of material and achieve perfect roundness and size. Once the non-drive side is corrected, the technician plans to revisit the drive side and address any remaining misalignment by light sanding.

Executing the Solution: The technician demonstrates the use of the 40.98 reamer tool, ensuring that the correct amount of pressure is applied to shave off microns of material. They emphasize the importance of keeping the tool and the bottom bracket wet to control carbon dust and maintain smooth operation. The process involves a patient and cautious approach, taking time to avoid any issues that could affect the overall integrity of the bottom bracket.

Conclusion: The video provides valuable insight into the diagnosis and resolution of premature bottom bracket wear. It highlights the importance of thorough inspections, accurate measurements, and the use of specialized tools to address the issue effectively.

When it comes to carbon wheels, factors like stiffness, repairability, durability, rim width and depth, tire choice, and overall strength are important considerations. Unfortunately, these aspects can be subjective and challenging to compare directly. Often, you'll only discover their true value once you've replaced your old wheels and tested them in different riding conditions. Reviews can provide some insights, but it's essential to consider the reviewer's personal experience and the context in which the review was conducted.

Understanding Reviews: While online reviews can be helpful, it's important to be aware of their limitations. Reviews found through Google searches are often based on wheels provided to journalists before the official launch. These reviewers may not have spent sufficient time analyzing the product or dismantling it to assess the materials used. On the other hand, reviews from reputable sources like YouTube channels often result from thorough research, customer feedback, and hands-on experience. It's crucial to understand the context behind the reviews to make an informed judgment.

The Two Good to Be True Category: In this price range (between £350 to £700), it's essential to exercise caution. While some good options exist, there are also many subpar products on the market. It's important to approach your purchase as somewhat disposable, as these wheels are typically sourced from various places and assembled to offer an attractive price point. Keep in mind that accountability is crucial when considering wheels in this category. It's advisable to stick with house brands from reputable retailers who can provide support and adhere to consumer rights regulations.

The Thousand Pound Wheel Category: Within this category, two types of offerings are prevalent. Firstly, there are high-performance options from Eastern brands that may appear appealing but come with certain risks due to quality control issues. Secondly, budget offerings from mainstream brands offer a lower risk option with reliable durability. Well-known brands like Shimano and Hunt have made significant improvements in their wheel quality, making them worth considering. Hunt, in particular, has addressed past issues and now offers more reliable wheels.

Making Your Decision: Ultimately, your decision will depend on your priorities. In the sub-thousand-pound range, you can choose between high-performance wheels from Eastern brands or reliable options from mainstream brands. In the higher price range, the trade-off between performance and risk becomes more apparent. Hunt stands out as a reputable brand with improved quality, but you may still encounter occasional issues.

Conclusion: When it comes to buying carbon wheels, it's crucial to look beyond cost and weight. Factors like stiffness, repairability, durability, rim dimensions, and overall strength play significant roles in your buying decision. Understanding the limitations of reviews and considering the context behind them is also important. In each price category, there are both high-performance and low-risk options available. 

The presentation is about identifying the strain markers associated with different types of riding. It goes in to the effectiveness of each type and the risks. This is essential listening or watching for anyone that is self coached or coached to help with the reflection and review process to keep their training at maximum effectiveness and not beyond. 

Show Notes:

 Watch the Video:

 Listen to the podcast:

Book via Kendal.ac.uk or Contact them on 01539 814700

We have teamed up with Lakes Electric Vehicle Delivery to offer a door to door service that allows you bike to be collected fully assembled, and delivered ready to ride. We see three scenarios where riders will really benefit from this new service. 

1. A standard collection and drop off service that serves the wider countryside and for households that are short on time, struggle to meet our opening hours, or have difficulty loading bike, or bikes into a vehicle. 

2. Buying a new bike from the internet. This is by far the best way to buy a bike today, but it does mean that you will need to do some final assembly, maybe set the correct dimensions for the perfect fit and dispose of all the packaging. With our service you can have your new bike delivered to us, we will build it, safety check everything, make any adjustments or customisations you require, dispose off the packaging and then delivery your bike to you, ready to ride. 

3. Transport of dangerous items like batteries and suspension. Our on site suspension service is great, but if you can't get to us, you may need to choose one of the national service centres. Sending pressurised gas can get complicated and expensive, and often demands special packing and couriers.

Ourselves and Lakes Electric Delivery Service (LEDS) are fully trained and insured for the transport off all possibilities. 

Compressed Gas, Batteries, eBikes, Cargo Bikes, race bikes, mountain bikes, commuter bikes, and fleets of bikes can all use this service. 

We have set up a standard rate offer of £20 for one way transport within a service area and within a 7 day timescale. For priority jobs we can quote separately. This is for a journey and if for as many bikes as we can fit. 

The van is 2.10 meters internally and can carry about 5 regular bikes in a fully assembled and ready to ride state. For bigger Electric Mountain Bikes and Enduro bikes, 4 would fit well. For eCargo bikes please check you are shorter than 2.1m in total length.  We can also transport recumbent bikes, tricycles and hand cycles. 

To get started follow this link to book a collection or call us for a specialised quote. 

March has happened, it was cold and everyone was ill, and then it was hot and GLORIOUS , and now its cold again...

The Social Club

First up Jake's jump bike. This is a Jake and Jake collab, one Jake in front of the camera, the other behind the lens, and on the edit. We think it's epic, and provides a fascinating insight into the little details that go into making the perfect bike for Jake's style of riding, right down to the amount of pedal pins, and a bizarrely placed lump of rubber. 🧐

Also, make sure to watch all the way through to the end, there's a marvellous outro. (lols ed.)

Paul has set his magnifying glass on the preparations required for a big ride on the road bike this month. If you've got a big ride planned, or you've entered a demanding sportive this spring, the Fred Whitton is our nearest and toughest, get stuck into this deep dive, and make sure you leave no stone unturned before the big day.

This month we've taken on a new enrolment of level two cycle mechanics, and got stuck into two weeks of intensive learning. Check out the post below showing them hard at work on their drivetrains.

We also had the Kendal 10th scouts in for a couple of really fun evenings learning the basics of how a bicycle works. Extra points were awarded for some really funky dance moves!

Learning, learning everywhere!

Coaches Locker

April is RECOVERY month. With pre season training in full flow it is important to pay attention to your recovery. In April we are challenging YOU to add 25% of your training time dedicated to your recovery. We are going to be providing classes, podcasts, special events and videos all month. Performance gains are made in the recovery, and the faster and better you recovery, the more you can train. Keep following for more info.

From the Workstand

We've suddenly got busy! After a fairly sluggish January and February, we've emerged into spring with a workshop full of bikes to fix. If you've got a big event or trip away coming up, make sure your bike gets into our queue in good time so we can get it back to you before your departure/start line.

Here's a couple of our proud 'straight off the Mapdec Custom production line' pics from the last month or so:

Top: Cinelli Zydeco Gravel excellence; Below: CAAD4 Aero a classic TT bike updated for the crit scene

-M-

Spring is sprung, and it's time to get cranking. See you on the trails/tarmac/skate park!

Andy

January and February Round Up

Welcome to our winter round up of everything Mapdec. We've endured all 85 days of January, and a very wet February with a jam packed social feed full of bikes, training, and coaching. Highlights include a new podcast, some in depth Fred Whitton learns, and some very pretty (and fast) bikes.

Brew up and dive in.

The Social Club

From the fancy new feed zone, to a deep dive into the Fred Whitton Challenge, this winter's socials have been alive with content.

First up the Fred Whitton Challenge. Are you entered? Maybe you're just Fred curious, or you want to nostalgically look back at your own Freds of the past. If you're nodding to any of this, click through the below and enjoy the deep dive.

We've re-stocked and re-imagined our feed zone with the aid of some pretty cool tech to create an honesty box that you can scoop up, phone tap and go. Ideal if you're between classes, or dropping by for a pre ride pocket filler.

View this post on Instagram

A post shared by Mapdec Cycle Works (@mapdec)

And finally, plug in your ear buds, and pick up some big learns via Mapdec's new podcast. That's right, Paul has committed his voice to the airwaves with a new venture that allows him to delve right down into some core coaching principles and share it with all that wish to listen. Give it a go, there's lots of nuggets to be savoured in his dulcet tones.

Coaches Locker

January and February have been firing on all cylinders in the gym and turbo studio. We've had full classes practically across the board paving the way for epic winter gains on and off the bike.

We've launched a live Xert class on a Monday and Wednesday evening so that you can train with us using your smart trainer in the comfort of your own home, wherever you are in the world. Up to 100 people can potentially join our class, so there's no worries about waitlists. Get signed up to Xert today and join in.

Accompanying this, we've also launched a 'How to Xert' series and you can watch these on our youtube channel through the link below:

https://www.youtube.com/playlist?list=PL0yhBv5SaftUi9z7HY1d1JGm8X3909T7N

See you all on the turbos.

From the Workstand

Custom builds were flying into the stands in January, and we had some really proud moments seeing some special bikes rolling out of the door with the Mapdec seal of approval.

Top: The absolute pinnacle of TT racing machines, the Argon18 E117 Tri Disc; Above: Pipedream Moxie in shocking pink - how pretty?!

We've also had our fair share of mountain bikes in the stands in the last couple of months. Bikes with suspension and bearing seals that are working a heck of a lot harder than their Californian designers had ever likely intended. If you've been out on a wet one, don't forget to check your seals for wear or dirt post ride, and pay attention to the recommended service intervals. Lots of things quietly deteriorate just underneath the surface of those seals. Keep on top of them and you'll be riding happily through the summer months with plush, smooth forks and shocks. Ignore them and the penalties start stacking quickly!

-M-

Keep turning those cranks, the nights are just starting to eek out. It won't be long before we're back to dry dusty trails and warm grippy tarmac.

Andy

@mapdec | #servicenotsales

It was the most wonderful time of the year! A highlights package of everything we got up to in December, and a look forward to our plans for the New Year.

The Social Club

We've rounded out the year on a high with an excellent Christmas party, and what a get together it was! Thank you for all of you that made the party, we had a great time and we hope you did too! Sorry not sorry for the unicorn based warfare, Sarah and Nat started it, honest.

We also went on a team creative trip north of the border between Christmas and the New Year. Check out the video we put together whilst we were in Glentress showing everything we got up to and some of our plans for 2022. We had a blast, and return to work feeling refreshed and ready to get stuck into 2022 full steam ahead!

We invited Kendal Cycling Club to come and try the new Moxy 5-1-5 Muscle oxygen test that measures muscle oxygen saturation (SmO2) and gives a detailed insight into cycling performance limitations regarding pulmonary, cardiac and muscle oxidative capacity. Simply put, the result of this data collection takes a significant proportion of the guesswork out of your training, allowing you to focus your future training goals against quantified metrics.

And finally, on December 3rd, Jo Horsley, one of our founder Pilates coaches released a book charting her formative years in an emotional and moving launch evening. Check out our facebook post below, which includes a purchase link if you're in need of a new read.

Jo Horsley’s new book launch

Coaches Locker

 It's January, just another month. However in the training cycle it means we can turn our focus to the rapidly approaching Springtime. Follow our Facebook Page and Social Group for daily updates on classes and activities.

In February we host StrongFirst, the school of strength for some special workshops. Details are on the Mapdec home page.

From the Workstand

December was a quiet month, but we're not surprised, a couple weeks of rough weather combined with the run up to Christmas spending always quietens down the workstands.

We did have some kids bikes rolling in ahead of the big day though, and we love to see it. Kids bikes particularly make great second hand gifts, and usually a new brake block or two, a tyre here and there, and a bit of a polish and tidy up, and we can wheel them back out of the door ready for the base of the tree (via the North Pole of course!). What better way to kick off our new motto #servicenotsales cementing our priorities as a repair workshop. If you've got a bike, we can fix it, and we want to be your go-to repair shop for any bike related issue you may have. Watch this space for more #servicenotsales related messages soon.

-M-

We wish you all a Happy New Year, and hope for all our sakes we can get 2022 off to a flying start!

Andy

@mapdec | #servicenotsales

A 15 second interval at 130% of FTP is hard enough, but repeated again and again really pushes your cardiac and pulmonary system more than any threshold or sweet spot style workout can. Intervals like the one in the video are highly effective, but also highly fatiguing. You MUST be fresh and recovered before you attempt them to get the full benefit. 

No matter how fit you think you are you must be rested. To get a gage on this, if you can complete the workout even remotely fatigued, you simply were not working hard enough. 

There are 3 Rules to riding short hard intervals. 

1. Full Power + Full Duration
2. Full Power + Some Duration 
3. Rest

Do not turn the resistance down, or gind out a half hearted effort. That just turns the workout into another sweet spot workout, thats not why we are here. 

After a great warm up that fully saturates your working muscle with oxygen, dilates your capillaries, lubricates your joints and elevates your heart rate; you are ready. 

Now, anything between 125% and 150% of your FTP is going to be right for you. The only way to know is through testing or experience.  Be bold, start hard (ish) and build endurance on top of power. 

If you are using a smart trainer that controls the resistance this is what you should do:

Watch the timer, but do not launch your effort until you feel the turbo trainer bite. Do not try and predict the load increase and spin up your cadence. 

When that bite hits, use a tight core and stable body as your brace to execute a few forceful pedal strokes to get the cadence up from a nice 90 rpm to 100-110 rpm. Don't go mad, let the turbo trainer add the resistance.  Then spin it out until the resistance drops. Bear in mind that depending on your connection and interference that you might not get the load or the release exactly on the timer. 

If you are using a dumb trainer:

Start about 80 rpm cadence, and accelerate up to 90rpm, then start shifting gears as you accelerate up to 100 rpm to keep the power on. 

If you are only using heart rate:

There is no way your Heart rate is going to be a helpful guide here. The lag will be too long. Go by rider perceived effort of 8.5/10 and try and replicate the same cadence and gear ratio every time. 

The video really highlights the importance of warm up, rest and fuel. It also shows how our bodies all react differently to this type of training. 

It will be a huge calorie burn, so fuel well with simple carbs about 15 mins before and during the long rest.  Have a protein shake 

Here is the video, below we add some more context. 

I hope you enjoyed that. 

Now, every rider is different, and although we know that, this test enables us to visualise it and explain the differences. 

We compare what we feel, and have observed of ourselves, to a visualised and graphed data. With this we get a deep understanding of how our unique body works and reacts to exercise. With that comes a renewed focus on how best to train.

Knowledge is power, is a mantra we often use, and it is so true that the more we understand the more informed our decisions become. 

This Moxy 5-1-5 test is the one to ask for when you feel like you are trying and trying with your training, but progress just isn't happening. The Moxy 515 test shines light on the limiting factor of your progress. Of course, this is in terms of energy production, rather than any biomechanic, injury or psychological limiter. 

This test examines the muscle oxygen saturation, known as SmO2. Saturation of Muscle Oxygen. This is displayed as a percentage and is measured by examining the colour difference in oxygenated and deoxygenated cells in the Hemoglobin and Myoglobin.  Hemoglobin is of course in the blood and Myoglobin is muscle. This is the key difference between the sensors we use, and the finger sensors you see on the internet and in hospital. Those measure SpO2 with the p for Pulse. 

In the muscle we see all the oxygen variation, as the oxygen is consumed by the mitochondria to create energy (ATP) as a rider exercises, and we see how it is replenished and stored back in the Myoglobin as a rider takes a recovery. 

Alongside this we also get an insight into the Total Hemoglobin (THb). This is a count in grams per decilitre of hemoglobin in sight of the sensor. The rise and fall of this number highlights how blood is flowing into and out of the muscle. When we add additional sensors like in the video we then get a look at how and when the body redistributes blood flow as required.  We look for arterial occlusions where blood flow is restricted on entry to the muscle, but can flow out. A Venous Occlusion on the other hand shows up as an accumulation of ThB as blood flows into the muscle, but is restricted on exit. With this we can then get a look at the vasodilation effect (relaxing) that happens with the build up of C02 and the body seeks to find a happy hemostasis (balance) again. This tightening and relaxing of the arteries and veins can happen due to big muscle contraction, a fit restriction or a subconscious reaction of your body deciding to redirect blood flow to more important regions of your body. 

The image below shows how Sm02 varies though rest and exercise, and how the Quad and Shoulder measurements relates as the test progresses. 

The whole thing is fascinating and a fitness test is just the start, We use the moxy monitors in classes too and when you ride with the insight of muscle oxygen your training is so much more informed and ultimately so much more effective. 

After the test we will supply you all of the results in an e-mail report, along with your Moxy Limiter Dashboard you saw in the video, and a private video analysis you can keep and refer to.  This video is the most important, as so much information will be flying at you, that you will need to watch, reflect and rewatch, before you come back to us or your coach with fresh questions, or a decision of your own. 

To find out more, just get in touch. We also offer VO2 tests, FTP tests and a host of individualised sessions to get to the understanding you need. 

Autumn Highlights

New floor new you, and a whole season of growing!

The Social Club

From one of the hottest days of the year, right through to one of the coldest, This autumn has seen some huge turn-arounds. We've been busy on the socials including rescuing passing end to enders, to launching a new coaching plan with more (and frankly incredible) ways to focus your training using muscle oxygen sensors and VO2 masks. Exciting times!

First up though, a frame swap bike build with lots of cool detailing and finishing, highlighting the difference between a mass produced big brand frame and a smaller manufacturer with perhaps more time to dedicate to the finer details of frame construction. Oh, and please excuse Paul's singing: 

Coaches Locker

Each week we are going share with you a bit more about one particular brand and what's inside the wrappers of goodness with our ever changing stock. This way, we remind ourselves why we chose them and you learn more about what you are fuelling yourself with. This week it's Picky Bars.

Picky Bars

The science: The bars are 4:1 carb: protein ratio (25% fat, 60% carb, 15% protein). This ratio is ideal for recovery and maximises absorption of nutrients. They are gluten, diary and soy free which aids for easy digestion. The bars are made with a mixture of nuts and seeds to maximise the nutrient diversity. The carb sources promote sustained blood sugar, sustained energy and nutrient absorption. Plus, there is no artificial anything - the bars contain real ingredients and sourced nearby (wherever possible). 

The brand: The brains behind Picky Bars are Lauren Fleshman, a professional runner, and Jesse Thomas, a Pro Triathlete. It's safe to say they know what they are talking about when it comes to refuelling during sport. They set up Picky Bars due to a lack of food bars available that could be eaten before, during and after workouts, was easily digestible and was real food. 

Lauren's Mega Nuts: The Picky Bar we currently stock includes a mixture of organic fruit, nuts and seeds, brown rice and rice cereal. The bar also contains natural sweeteners like agave and honey, with cinnamon spice too. They are delicious. Come try them yourself!

If these go down a treat we might try out some other flavours like the 'BlueBerry Boomdizzle' and 'Moroccon Your World'.

Happy munching (and pedalling!).

Mapdec team.

I like to try to keep fit, with, try, being the operative word here.  I work in an office and spend a lot of time sat at a desk drinking coffee which could be used to power rockets.  

I got into road cycling when my first child was born.  It so happened that the Kendal Cycling Club was also being born. I quickly got into cycling with one of the friendliest bunch of people I have come across. 

Over the weeks and months of getting out with the club on a Saturday I was getting stronger, but not as much as I would have liked, as I was unable to ride during the week. I was getting a little frustrated with wet evenings, not being confident enough to go out on longer rides on my own, or simply not being able to fit in a quick blast. I heard about a new venture in Kendal called Mapdec cycle studio.

I got down to the studio initially because Kendal Cycle club were doing a number of coached sessions in conjunction with Mapdec.  I was quickly hooked.  It was so simple, you turn up with your bike, take your back wheel off, put your bike on the turbo trainer, sit on your bike and follow whats on screen infront of you. For me I loved the simplicity and the workout I could get using my bike with minimal faff. Being indoors for around an hour meant that I could get the quick intense fix in an evening I wanted even when it was snowing and icy outside. 

To dispel any myths or issues or thoughts people may have in their heads about getting down to Mapdec:

1. You don't need a fancy bike, you just need a working bike which fits you.  I’ve seen people doing the classes on full on mountain bikes.

2. You don’t need any special equipment to get started.  The only bit of extra kit other than my bike I use is a heart rate monitor, but you don't need this.  Cycle shorts help but that’s nothing special when you're wanting to cycle.

3. You don't need a FTP test to start going along.  The FTP test is useful in the long run to track progress and really target your sessions.

4. There is no one in the classes who is there to judge.  I’ve been in classes with complete beginners ( I was one too ) and in classes with people who are seriously more capable that I will ever be.  The reception from all has only ever been friendly, welcoming and a good laugh.

5. It’s up to you to push yourself; there is always someone in the class who can help if you're struggling with a stat or instruction.

6. Although there is a lot of information on screen available, trust me you will be the only one looking at your data (you tend to get focused in) - once you have been a couple of times you’ll be telling others what the numbers mean.

The plus points for me are

1. It’s on your bike so you get to know your bike better.  You can focus on what your legs are / body is doing without worrying about finding yourself sprawled over the back or front of a car.  I’ve been to spin classes before but I don't find the bikes comfortable, particularly the seats.

2. The sessions give you a great workout giving you insight into how you can improve next time you are out on the road, I found the pedal technique classes improved my comfort and ability week on week.

3. The smart turbo trainers do the gear changing and breaking for you, most sessions I have been to don't require you to change gear at all, they are a serious bit of kit!

4. Classes are generally about an hour including setup time so I can work my evenings around when I want to get some exercise in, this has been a key selling point when talking about exercise with my Wife!

5. The atmosphere is great, friendly and welcoming.

6. Paul, who runs the studio also runs the adjoining bike service centre meaning that there is always a ready supply of kit advice, trial seats etc.

I’ll admit I love tech and I love a good stat.  As I said above I was initially drawn to Mapdec cycle studio to get a bit of coaching from the Kendal Cycling Club coaches, but it quickly became a core part of my cycle training and weekly exercise regime.  The available data allows me to get techie and review my stats, but like I have said above you don't have to worry about the available information if you don't want to!

If you have been to the studio you will by now have a good idea of your FTP score, and how we use it to construct workouts. If not, take a read of our getting started guide.

We want to introduce the concept of building your training programme around our sessions with some knowledge of TSS and IF scores. (See below of definitions)

As this is a more advanced blog we should start with our RED sessions. 

RED Sessions are the most complicated to understand as they could go one of two ways. 

1. A Short interval set might see you reach 135% of your FTP in short sprints, followed by short rests. Because they are no longer than 45mins sessions these would have a relatively low TSS score, but a high IF score. 

2. A real ride would probably see you ride at or slightly above your FTP score for maybe 40mins, and there would be little chance for a rest. Therefore these sessions would have a high TSS and High IF score

You would expect a lot of stress on the body in these sessions and you should think about a good recovery drink or meal, a solid warm down and stretch and be prepared to still feel the effects the next day. 

A BLUE session would make up the core of your training programme. These are so important we run them twice a week. 

An hour long session that we run in that beautiful sweet spot of just under threshold, with 3-4 rests in between. This builds your threshold meaning that with this kind of training you will be able to produce more power before lactic build up. TSS would be over 80 and possibly as high as 95. As we usually train to about 90% of FTP in these a High IF would describe long efforts with few rests, where as a low IF would describe shorter efforts and more rests. 

You should be able to recover from these overnight and be ok to ride the next day. 

A GREEN Session is the place to get started with a new fitness programme. Losing weight, building better form and technique and getting conditioned for regular riding and training. 

1. Committing to this session once a week, as well as long weekend ride will start to make a big difference if you have never formally trained before. 

2. Use these sessions with the following BLUE session to create a long workout with a High TSS but relatively low IF to build endurance. 

Alongside these group sessions you can use the studio any weekday between 10am and 4pm to construct your own training programme or take advantage of using our Smart Trainers with apps like Zwift. 

TTS - Training Stress Score

This describes how much workout will stress your body. It is based on your FTP score. A TSS of 100 would relate to riding at exactly your FTP score for 1 hour. Most of our sessions are one hour or less so we will never see a TSS over 100. However, this is possible if the workout is longer than an hour. A high TSS score would describe a workout with little rest, and ridden at close to or even over your FTP. 

IF - Intensity Factor

This describes how hard a workout will feel. It is a ratio of your Normalised Power (NP) to your FTP. Normalised Power is a way to describe an average power. A high IF will be associated with a long FTP workout with few breaks or a short workout well over FTP with lots of rest. A score of 1 would see your NP match your FTP. 

1. Access to state of the art technology.

We use top of the range Smart Turbo Trainers that transmit your power and cadence data. However the real advantage is the software we use. It collects this data, analyses it, and sends it back to the trainer to make adjustments every second as you ride. We e-mail you all of your ride stats so that you can track progress. 

2. It is far more relevant to outdoor riding than anything else.

With the instant feedback on your pedals and the data analysis you will soon find your pedal technique improving, your pedal cadence control improving, and your body position and form improving. Some of the most frequent feedback we get is around the improvements made in style and technique that riders were previously unaware of. Real benefits out on the road with more efficiency and more comfort.  

3. You use your own bike. 

A major plus in our eyes over regular spinning. Your bike fits you perfectly, and if it doesn't we can help with that. You get to practice your pedal style and cadence on the bike you ride, in the position you ride in. You won't suffer injuries or discomfort from misfitting a generic fit bike.  

4. Great entertainment options

Some folk love watching their data, and some love a bit of motivation from an instructor. We do both, plus great music and video footage. We use the famous Sufferfest video workouts to provide some great cycling footage and banter as you ride. Our software synchronizes with this video to give you a great immersive ride, that also ensures you only train to the level you either need to, or want to. We also offer virtual rides with software from Zwift. You can learn more about Zwift at zwift.com and multiple facebook forums.

5. It's competitive, if you want it to be..

Because we all have our own unique fitness scores, we also have our own unique targets to hit. Our system shows you if you are on target or smashing it. Having a fitness goal is one thing, but being able to visualise it live, and push yourself through those final few minutes is where we get those big fitness gains. We love it when you complete a session having hit your numbers spot on, with great style. It's not about who is strongest, but who is toughest. 

6. You can't improve what you can't measure. 

An old mantra that we think rings so true. We can measure your fitness, then we train at the correct level for you. Just below and just above your fitness. As you improve we measure again. We measure in Watts with the built in power meters. Working in Watts we can accurately measure and replicate the level of effort. To give you a frame of reference we also use heart rate and Riders Perceived Effort scales to help you transfer this knowledge about yourself back to riding outside. 

6a... Go hard, go home

Train as hard as you like, push yourself, discover your limits in the safety of a studio. If it hurts, stop. If you're exhausted, stop, if you're not feeling great, just turn it down. You will learn a lot about what you are capable off, and you wont be stranded miles from home.

Get Started for free. Just get in touch and and ask us to book you on to a session. Learn more on our Getting Started guide. 

Recently a friend of ours broke their collar bone. Tom, is a super keen mountain sports athlete, ex World Champion. Super fit and super fast, and about to go crazy with the boredom of healing. We lent Tom a Wahoo Kickr and a PC loaded with Turbo Training software. Four weeks later he wrote to us.

Tom: -

They say that every cloud has a silver lining, not sure if that is true, but a recent accident has forced me to try something new and do you know what, I quite like it. 

After my latest bone breaking episode (Left Collarbone for the second time !) I've been forced back onto the dreaded Turbo – and in the middle of summer.  Usually something of a last resort for me as I prefer pretty much any weather conditions (short of dangerous) to riding, staring at the garage wall. 

This seemed to be the ideal time to try out one of these new smart trainers, thanks to the loan of a Wahoo Kickr from the generous/brilliant/sanity saving (delete as applicable) (I think all apply haha . ed.) Paul Vousden at Mapdec Cycle Works. 

I'd not used Zwift before, and for those of you who haven't it's basically like a computer game, but your avatar on the screen moves in relation to how much power you put in.  Zwift is based on the fictional island of Watopia, complete with big climbs, rolling roads and an underwater tunnel.  In addition there are a few KOM points, a sprint point and a timed lap for you to earn leaders jersey's for your avatar to wear.   It doesn't take long to get used to the basics and soon you are riding hard to try and get a KOM or Sprint jersey.

The way everything interacts, go up a hill and the resistance changes etc, is hugely impressive and gives a real world feel.  Using the iPhone as a dashboard computer is really handy as well.

I usually find 10 minutes on a turbo boring, but Zwift makes it engaging and time flies by.  Before I knew it I'd done 30 or 40 minutes in my first session and had really enjoyed it.  The next couple of weeks saw me getting back on almost daily and looking forward to it.  To start with I just chose to ride the roads to how I was feeling, but after a few rides I decided to try some of the built in workouts. 

Setting your Functional Threshold Power (FTP) sets the wattage for the workouts.  Then you simply start riding in a gear and the trainer controls the wattage to give you the exact workout, ignoring whether you are going up or downhill.  If the effort is 250 watts then it's 250 watts and you have to just pedal.  This gives you the sort of training you don't get on the road and keeps you honest.  No slacking off at the end of a session. 

I've never been the best at a hugely structured training plan, preferring to go by feel but I can see myself introducing a few of these sessions to replace some junk miles to help build my FTP and power.  It's giving me the consistent sessions that are impossible to do living in the Lake District and I am looking forward to getting a bit stronger at the steady state seated power efforts.

So in the space of 3 weeks, I'm now a turbo convert.  So much so I'll be looking to get myself a trainer once Paul wants the Kickr back – though he will have to drag it from my hands despite the broken collarbone !

Thanks Tom, we saw your Strava uploads. 10h 30m in a week on computer games is bad for your health. Cheers! Get well soon. 

We have tested the 2 market leaders in the direct drive trainer market. The Wahoo Kickr and the Tacx Neo. Both amazing training tools that you are going to love using. After much testing we will be using the Tacx Neo for most of our studio duties. This machine is incredible, it is smooth and quiet, and adjusts the resistance seamlessly. It is super stable and feels incredibly real. However, what we really tested was its accuracy, reliability, and compatibility. 

Because the cassette is directly attached to the electronic brake there is no belt tension calibrations, or fluctuations with wear and tear. We are nitpicking here, but why shouldn't we?

As the studio is heavily dependant on ANT+ technology we found that the range and compatibility of the NEO has been exceptional. Leading to; less signal drop outs, and smoother 'in zone' power training. When you use the Tacx Neo with the Zwift virtual world software, it makes for a scarily addictive training ride! Gone are the days of boring training sessions. 

As we build up the studio it will eventually feature 10 Tacx Neo, 2 Wahoo Kickr and 1 CompuTrainer. This selection covers all wheel and axle sizes and the computrainer allows us to further analyse your pedal stroke in one to one coaching sessions. 

We are excited by this new project and we think you will love it too. A training studio that allows you to ride your own bike, and gives you all the data you can possibly imagine, if you want it. 

With this element of the testing done, we move on to developing our workouts and training schedules. We are aiming to be open in Kendal as early as August, with the studio ready to roll in September 2016.

It will be located inside the new Lakes Cycles Store on the Westmorland Business Park. Follow us on Facebook for more updates