Astute Coaching

‼️NIGGLES ON THE BIKE AND HOW TO ELIMINATE THEM‼️ We all get to points in the year where we have niggles. Or worse quad burn lower back pain inside knee pain. The more functionally strong you are the less this will happen but it still does because we are human. The reason for this is function follows posture. Once we are out of alignment we stop functioning muscles muscles start doing jobs they shouldn’t as a result we become twisted damaged and toxic. So how to prevent this ? You cant FULLY but... If our body falls out of alignment everything will suddenly be wrong I.e setup doesn’t feel quite right in some areas. If something changes look to your body first. We are organic beings we adapt to something even if it is wrong for us. If training load and fatigue rises this can expose problems. We can help you understand what has gone wrong. Look to your body first if you make changes to your bike you will take time adapting to them and if you aren’t aligned they will be false anyway. Go to the osteopath get put back into place I have seen people throw away contracts from being out of alignment and wondering what is going wrong. With ensuring your body is healthy they can also check if you are functionally straight if not this is where we can help. Go for a bike fit a good fitter will put you in a position where you can function. We highly recommend Dave Farmer at Surrey hills Cycleworks the fit expertise are unrivalled and we do know that the right saddle can make a world or difference. Astute also offers a bike fitting service for new riders to ensure we have the correct position to start improving from with all clients. Keep up core activation plank glute bridge hamstring curl etc ensure muscles are functioning and firing correctly even walking can become lazy over time. Old habits die hard. But this is the way to rid yourself of problems LONG TERM and we all know that the biggest improvements are made over a long term period meaning ridding of these niggles following these steps will allow you to maximise your performance.

Further questions? Message or email us

TEST RESULTS IN- some huge gains in performance for the talented Rhys Clegg, have arrived in the last week which we are extremely excited to share- keep your eyes peeled for shared on the page in the next 24 hours 😱 very excited to see this guy show off what he’s got next season 💪🏼

Astute Coached Harrison out front, on the attack in August up the famous Muur Van Geraardsbergen aka ‘The Wall’🤘🏼🙌🏽😛🚴🏽‍♂️🔥🔝‼️
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Hey guys, some MONDAY TRAINING TIPS & food for thought! 😛

Why do we build a base of fitness?
in recent years I think it has been overlooked, as the importance of ‘specifics’ have risen- ‘bang for your buck’, so to speak.

The ‘Winter build’ is most directly associated with economy Heart Rate and Power zones, z1-3, all zones have effect on each other, maybe not z1 on 7, BUT recovering from a z7 (sprinting) effort, YES your z2 If raised, will progress your threshold. the lower zones aid in recovery, carrying toxins out of the blood in a racing season thus reducing the need for volume and excessive fatigue giving you more time to focus on RACE WINNING EFFORTS 💪🏼, then simply topping up . Not only this, but if the top end of your z2 is high enough you will be able to cruse in this zone in races whilst others are at a highe heart rate zone, therefore being able to hit out harder because when it really counts as a result, and this is what we all want, right?! 🥇🏆

Don’t get us wrong, we are NOT suggesting a regression back to volume! There are other ways of driving up your z1-2 and building up a base of fitness- simply these months of the year without regularly race days provide a unique opportunity to really develop an area which is regularly overlooked

Different concepts of training will Work differently for different riders- we use RIDER PROFILING to explain why what works for you, works for you, then use what we have discovered to build on it and take you to the next level. The fundamentals of physiology can never be ignored but application and ex*****on is always key

Why don’t you give us a message for a free consultation? Or email [email protected] 🤙🏼🚴🏽‍♂️

We will be continuing to feature our coached riders over the coming weeks- next up, Rhys Clegg (PMR Toachim House RT)

Coach of and coached by Astute Coaching- Harrison Jones

Contador U23 Team Rider had a stellar late summer of Pro-Racing in Belgium and after consistent top 10 results against the worlds best we are extremely excited to be supporting him into 2018 and beyond with his development 🙌🏽💪🏼🔝🧐

Keep your eyes peeled for his plans for 2018 to be revealed in the coming weeks! Exciting times ahead. Check out our favourite pics from the year below 😝

5 hours in the saddle yesterday with hard working coached athlete Rhys Clegg 💪🏼

He’s already making some great improvements to make 2018 his best season yet!

We’re looking forward to getting him in for some testing to publish his improvements soon, keep your eyes peeled!

zone 2 endurance ride on the menu today.
Hope everybody is enjoying the last bits of sunshine on the bike this weekend 🚴🏽‍♂️🙌🏽🔝

- Evidence Based Approach is the way forward for optimal and consistent performance for athletes.

More great posts from clever peeps at
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For those of us with limited time to train, but wanting to get the best out of ourselves, look out for a post tomorrow about how to get the very best out of the time you have available