Club News 25th June 2020



Club News 25th June 2020 
Three months into lockdown and it feels as though it’s been forever.  Lockdown is slowly coming to an end but we still need to adhere to lockdown regulations.  We urge everyone to be careful out there and please exercise your social distancing, wash your hands, and wear your mask.  Even when we’re cycling out in the Cradle or at Northern Farm (or anywhere else for that matter) you still need to keep that distance.  

Join the Road Riders, MTB and Triathlon WhatsApp Groups to see what they are doing on the weekend.
Throwback photo 3 months ago.....
Pre-Covid Ride 14th March '20 

Olly will be in the Cradle on Saturday mornings between 07h30 to 10h30 stationed in the Cradle in the event that any of our members have a mechanical breakdown or a puncture.  Olly will not be following anyone or groups, the sole purpose is to be there should any of our members need his assistance.  Olly will have all the necessary safety precautions in place, i.e. wearing a mask and sanitiser in the vehicle.  Please ensure that you have Olly’s cell number stored in your phone – 083 955 0719. 

We still have 2 club trailers for sale.  Both trailers have bike racks as indicated in the photo. It will be situated at Moove for viewing, should anyone like to view, and make us an offer.  Call Charmaine 083 258 2100 for details.

Blanket Drive / old clothing

IT IS FREEZING out there………  
There are many homeless people that need a blanket, old clothes and shoes.  Please support this Club100 initiative and donate a blanket or clothes to our homeless. 
If you have old blankets and old clothes to give away please donate them to the club.  Drop off is at 4 Cumziko Place, Sunninghill.  Please WhatsApp me to arrange drop off.  Thanks to all in advance.
Vusi from the Soweto Cycling Club came to collect some second-hand clothing and old bike parts - thank you for contributing.  


Saturday:  5/19    Sunny
Sunday:    3/17    Sunny 

How to Improve Your Pedal Stroke Indoors – by Hannah Reynolds 28 May 2020
An effective pedal stroke isn’t just a matter of style; here’s how to refine your pedalling for better efficiency and performance.
You only have to watch the pro peloton at work to realize that even the best riders in the world have vastly different pedalling techniques. While we might all aspire to smooth souplesse, you can’t argue that some fairly ugly pedalling styles have made it all the way to the top (yes, we are looking at you Chris Froome). 

Does your pedalling technique matter? Surprisingly the research hasn’t come up with a definitive ‘perfect’ style. Can you improve your own technique for better results? Yes, definitely. 
Pedalling Efficiency 
We tend to think of the action of pedalling as quite straight forward—after all, you’re simply turning a crank in a circle. But how every rider turns the cranks can vary widely depending on an individual’s anatomy; the strength and endurance of different parts of their musculature; their flexibility, and range of movement. 
Dr Barney Wainwright, a Senior Research Fellow at Leeds Beckett University, UK and Head of Science at the Boardman Performance Centre, UK, explains why this should matter to cyclists. “Poor pedalling can be very performance limiting. It can limit power output for climbing hills, or just travelling more quickly, and it can be very metabolically inefficient, increasing the energy cost for any given distance.” In other words, if you aren’t already working on your pedal stroke it is probably time you did. 
Effective vs. Efficient
Within biomechanics and physiology research there are some important nuances between an efficient pedal stroke and an effective pedal stroke. “An effective pedal stroke is where high levels of power output can be created when needed, such as in sprints, shorter hill climbs, or track sprinting; while an ‘energy-efficient’ pedal stroke is one where for any given power output, there is minimal energy required,” says Dr Wainwright. 
“A good example of the difference between effective pedalling and energy-efficient pedalling is when you contrast out-of-the-saddle cycling with seated cycling,” Dr Wainwright expands “Most cyclists would agree that out-of-the-saddle cycling is used when you need to generate more power and be effective (e.g. sprinting or hill climbing), but this is also understood as being more energy-demanding (more inefficient) compared to seated cycling.” There is no ideal pedal stroke that works for every situation or discipline, and a given cyclist’s pedal stroke will vary with intensity, cadence, position, fatigue and also focus. A cyclist might have a very ‘good’ pedal stroke at one intensity, but a ‘poor’ stroke at another intensity.
Measuring Pedal Stroke
So how do you maximize your efficacy and efficiency while pedalling? Historically, the best bet was to get a professional analysis from a coach or bike fitter. Now, many modern platforms offering power analysis (like power meters and some smart trainers) also offer some form of pedalling efficiency analysis. You can use these tools to get a basic understanding of power differences side-to-side, find “dead zones” in your pedal stroke, and smooth out surges. 
Another option is to hop on a Wattbike. The original models give you a real-time force profile for each side to show you where you are applying force throughout the pedal stroke. Poor effectiveness produces a peanut-shaped profile, while good effectiveness takes more of a sausage-shaped profile. Newer models offer a Pedalling Effectiveness Score (PES) which simplifies the original diagram to a score out of 100, with 70-80 being the optimal range.
Dr Wainwright worked with Wattbike to develop the PES, and he emphasizes the importance of real-time data. “When learning or refining any movement pattern, having real-time and sensitive feedback is important. Can you imagine trying to hone your golf drive without being able to see the trajectory of the ball?” If you’re serious about refining your pedal stroke, it’s key to find a tool that will help you understand, in real-time, how changes to your pedal stroke affect your efficiency and effectiveness.
If you don’t have access to the gear above, one quick and simple way to understand how evenly you produce power is to head off-road. Of all the cycling disciplines, researchers have found mountain bikers produce power most consistently throughout their pedal stroke, with very little negative torque. This smooth and constant power is essential for maintaining traction on slippery surfaces or to conquer short, steep obstacles—so if you’re having problems in those areas, there’s a good chance your pedal stroke is to blame! Another option is to jump on the rollers. A ‘lumpy’ and uneven pedal stroke will quickly reveal itself as you fight for balance.
Pedal Stroke Drills
Ready to make some changes? Integrating these exercises into your warm-up or cool down is a great way to put a little bit of intentional thought into how you pedal. 


Select a very easy gear and pedal as fast as you can while still retaining a good position and not bouncing in the saddle. Complete 15 seconds of fast pedalling every minute for five minutes. 

Using an easy gear, alternate thirty seconds on each leg with the resting leg unclipped for five minutes. This is best done on a static trainer. 

Using a hard gear, pedal slowly and deliberately for thirty seconds. Rest by pedalling in an easy gear for thirty seconds, and repeat for five minutes. The idea is not to spike your heart rate, but to maintain a consistent, effective pedal stroke no matter your gearing. 

WhatsApp / Facebook
If you are on Facebook / Instagram – please like our Club 100 FB page.  If anything urgent needs to be communicated – we will do so on that platform as well as WhatsApp.  If you are not yet and want to be on the Roadies WhatsApp group please drop me a WhatsApp and I will add you to the group.  
WhatsApp Groups:

  • Club100 Road Cycling
  • Club100 MTB
  • Club100 Triathlon

We’re always looking for new material, share your knowledge with us.  We’d love to hear from you, so send in your race results, share some tips on cycling, swimming and running
Should you have any news/articles you’d like to share with us, share on our social media Club 100 platform or email us and we’ll share it in our weekly Club100 Newsletter.
Where to find us on Social Media:
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Happy Birthday  

The following members will be celebrating their birthdays during the upcoming weeks
25th June                        Michael Gaganakis, Nico Goodall, Kevin Stevens and Peter Scott
26th June                        Craig Sampson and Jaco van der Merwe
28th June                        Ernest Kruger, Charl Strydom and Jerry Luis
29th June                        John Bradfield
30th June                        Alison du Toit and Stuart Gower-Jackson
1st July                           Justin Colling, Peter Mason and Phillip Roux
Have an awesome day.
Enjoy your weekend.

Safe Cycling
083 258 2100