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Share the love on Valentines day and bring your partner to the the Pedal Studio and Win

Join us for Oscar's Valentines ride at
10am on Sunday 14th Feb.
Wear the most red and white and win 5 free credits, spaces still available so book soon!

www.pedalstudio.co.uk

It's Feb already .... are your NYR ( New Years Reso's) blown away ?

I hope not and we will aim to keep you focused - just remember, if you not enjoying the training and it's not part of your lifestyle , chances are it won't last - SO take action - make sure friends know your training nights and do not accept invites to the local until the hard work is done ! Most of all, Book yourself into a race - no matter what it is - it gives focus, keeps you working towards a goal, it is fun and other people doing it will help you along. I would urge you to look at our Cycling and Tri Club, Pro Vo2 - Pat gives excellent coaching to all riders and if you need race support, he is the Pedal Studio man ! Otherwise chat to me and I can help.

I asked everyone to enter the Windsor Tri last year even though I know many of you are not into racing at all and do not even own a bike. These races book out so quickly because they are so much fun - even if you have to do backstroke and doggie paddle for 500 m !. I will keep an eye open and advise on another race for the Pedal Studio and I will make sure you get set up with weekend outrides that are social. So ... check out the blog on the 'Triathlon, Cycling, and Running show taking place on February 13th and 14th 2010 at Sandown Park, Esher, Surrey. ' and get down there and test ride some cool equipment, then fire questions back to me or our resident mechanic Ben. We will happily help you get set up and make sure you do not get ripped off. www.wiggle.co.uk , the link on the Pedal Studio web site has great offers on bikes and kit, they really are well priced.

I hope you enjoyed the Heart Rate Training presented by Sandro, I want to have at least 3 of these a year and I think they will help us all with our training. Sandro is a Master Insructor and coaches using the Joe Friel - Training Bibles. You are always welcome to mail him for coaching advice.

You will notice a few changes to the web site, notably that you can manage your profile details especially MAX Heart Rate. Soon we will be doing a Max Heart Rate tests at the back end of a few classes to allow you to adjust this to an accurate setting. This then will flow through to the Suunto Team System automatically. Don't forget to adjust 'weight' and ' the hours of training you do a week' it all affects the feedback you get after each session !

The class schedule is getting a revamp thanks to Master Instructor Mark Tickner. We want to include race days which will be 1hr 30 rides and you will be required to book two slots to enjoy this. I plan to add some big screen cycling footage into the studio shortly and this will help with motivation too. Use these race days as days to work towards and test yourself.

There were a lot of new riders joining up this past month, so a very big welcome to you. Pedal Studio is not a gym, we aim to coach you and deliver a training experience beyond what you are used to with a social vibe, so please join up to our Face Book Group and look out for the new Social Net work forum that will launch soon - I really want this year to be packed with good weekday training and fun social weekend rides, so I need you folk to 'meet' up and get working together.

Righty enough from me, who is joining me in Afan (Wales) on the 27/28 Feb and 6/7 March for some serious Mountain Biking fun ? I am going down both weekends, so check out the blog for more details.

On the Blog this month

Suunto Heart Rate Training Evening

ABSA Cape Epic Launch 2010 (UK)

Tasmania Wildside Mountain Bike Race - Getting Started by Bruce Turvey

Triathlon Cycling Running Show 13-14 Feb 2010

Mountain Biking Weekends in Wales

Laureus Cycling Fundraising Events

Cusco and Sacred Valley Destroyed by Floods - Sacred Rides to Raise Money

TCR Sports Injury Clinic 13-14 Feb 2010

Anthony Maynard Sportive - Entries now open

If you have any events you are organising or take part in please send us a write up and we will add it to the blog andrea.robertson@pedalstudio.co.uk

Introducing Kathy Hernstad to the Pedal Studio Family

Kathy Hernstad is from South Africa and is a new addition to the team at Pedal Studio. Kathy comes from a sporting background and trained as a tap dancer when she was younger.

She tried indoor cycling as cross training while studying for a BSc at university and became so addicted that she decided to become an instructor, qualifying in [2000] and has been instructing for almost 10 years at gyms and cycle labs. She instructed for 2 years in Johannesburg and then moved to Los Angeles in 2002 where she worked full-time but continued instructing at gyms in Hollywood and Pasadena. London was the next move in 2004, and she has been instructing at a number of gyms and building up her personal training business.

Kathy is a qualified personal trainer (Reps level 3) and nutritional advisor and runs her own business (BestFit) training clients at their homes and in the parks of South West London. Kathy's approach to exercise combines aerobic interval training and strength training to achieve optimal results. She also believes that good music in a class is a great motivator and searches out the best tunes to inspire her classes. Training her clients or herself, she is chasing her two Jack Russels (Buffy and Roxy) and her husband (who enjoys competing in triathlons) around Clapham Common.

Goodbye From Carmen

Dear rides
Thanks to all of you who attended my classes - I hope you enjoyed them as much as I did!
Wishing you much success for 2010 and I hope to see you on the sunny shores of Cape Town in the not too distant future. Leaving you with this quote:
"The more you sweat in practice, the less you bleed in battle."
Over and out
Carmen

Feedback is always welcome (both good and bad) so keep those mails coming, we love to hear from you.

Otherwise, my first class on the 10/02/10 rocked and I'll definitely be back! I was so impressed with the equipment and the standard of instructor! I cant tell you how many gym spinning classes I have been to and have been horribly disappointed in the classes they have given!! So well done to you guys, see you soon!!
Matt!
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By the way I love the studio-the approach to exercise and fitness is so refreshing. Thankyou.
Many thanks. Frances
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The heart rate techno really adds the quality and the fun/ interest of the spinning - I am addicted already
Lucie
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I am LOVING the pedal studio though - the two classes i've been to have been SO enjoyable I can't tell you.
I love the fact that i'm learning so much about training and recovery as well as getting a really good work out - my friend Chris and I travel from E9 and E8 to come to your studio but I think its definitely worth it. Keep up the good work! (I will do the same and with any luck the spinning will help me to conquer the caledonia etape with ease in May!)
best wishes,
Katie
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Hi Andrew,
Just a quick response to this email - I've been to a couple of other spinning classes and the Pedal Studio is by far the best. It feels like real training by people who actually know what they're talking about in terms of fitness and physical performance. The heart rate monitors are great and enhance my understanding of the different levels of training we are trying to attain during the classes.
Best wishes,
Susie
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hi andrew

just came back from 8.30 class with Lisa - really great to have a later time slot in the week for those of us who sometimes get stuck at work/don't live so close to the studio. please keep this time slot! :)
best Tom
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Your instructors are fabulous and how they manage to be so very upbeat at that time of the morning I just don't know.
Kindest regards
Sylvia
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I was at your class yesterday at 6pm.
I thought the class was great as usual and I also though some of the tunes you played were great, could by any chance let me know the names and artists of the tracks you played? Thanks in advance and keep up the good work.
Daniele
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I adored my first class today, it was brilliant, and I would love to book into some more.
Alice
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Hi Andrew
Thanks for the newsletter. I love the Pedal Studio, and have noticed it is SUPER busy since xmas! You mention suggestions for other class times are welcome, I would definately be interested more lunch time sessions (1pm) or (5.30pm) sessions.
Also, the pilates sounds great, would be good to hear more about it later on when you have set plans for it.
To be honest, the size of the studio makes it really appealing too.
Best,
Ali
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Yours in health and I will see you in the ride zone of course!

Andrew
www.pedalstudio.co.uk
take your body where your mind wants to go

e-mail: andrew.clayton@pedalstudio.co.uk
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Ever thought of owning your own Suunto Heart Rate Monitor or just the Belt ?

Drop Andrew a mail for details but the advantage of having your own strap is that you never need to log in ever again, you jsut walk into class and it will pick you up. The Suunto TC3 is a great peice of kit if you want to spoil yourself or someone special. Pedal Studio are official agents of Suunto - so ask us as we have the best prices for you.