We're introducing a brand new class - FoxShots. These are short classes that are done and dusted in 20 mins and focus on fat burn, aerobic fitness, and building core strength. You can find them on the timetable on Tuesdays and Thursdays.
FoxShots are perfect for:
Save £££s with a membership
We've got some great membership options designed to save you money with your regular workouts.
As these session grow in popularity - we'll be adding even more. Right now - we have 3 20 min FoxShot sessions on Tuesday and Thursday mornings. Join in!
Ah it's that time again. Christmas is coming fast. We'd like you to celebrate with us - you're all invited to our "Fox Cycling Christmas Thingy"! (Catchy, huh?)
On December 6th at 7:30pm our resident DJ, Ninja will be on the decks, spinning the tunes and making it a right proper shin-dig. Come and pedal, and then join us afterwards for some drinks and nibbles - and then we might pop out for another drinky too.
If you don't want to ride (or you miss out on a bike by booking too late), come anyway - we'd love to see you. Bring your elf ears, Christmas jumper and what-not and let's enjoy seeing each other in proper 'people clothes'!
Are you in? Remember:
Click below to a) book your bike or b) pre-warn us that you're coming. Or if you're a fly-by-the-seat-of-your-pants kind of a dude, just turn up.
Winter training - 16 weeks, starting 16th Nov,
Use correct resistance
At the same time, too much resistance can also sap your results. Why? Because with too much resistance you're not able to keep to an optimum cadence (pedal speed) and therefore you miss out on the cardiovascular benefits. You'll tire quickly which means you won't get full benefit from the session, and you'll also find that you're putting far too much strain on your joints, putting you at risk of injury.
Use heartrate training
Heartrate training uses a lot of intervals where we're tracking heartrates as they climb steeply, and also watching for how long recovery takes. These can provide you with an idea of your progress as your recovery will become quicker as you get fitter.
Following the cardio profiles in the class enable you to challenge your body safely. By matching your heartrate percentage to the targets in class you'll be helping to get more out of each session.
Mix it up
Be power hungry
Technique, technique, technique
Recovery is essential for your body because during each session, you've depleted stores in your muscles, these need to be replenished, and not only that - when you employ proper resistance and technique, you're pushing your muscles hard which means they'l need some time to recover, repair and rebuild stronger. If you consistently ignore your body's need for recovery you'll find you're overtraining, which sounds a lot better than it is. When you overtrain, you're not allowing your body to improve and adapt and therefore enable you to be stronger and fitter. Why put the work in if you're not seeing the benefit? It doesn't make sense. An easy way to see when you're overtraining is to use your heartrate monitor. If you see your cardiovascular performance sinking, overtraining is usually the problem. It doesn't mean you need to adjust your max heartrate - it just means you need to be a bit nicer to your body and rest!
by Angela Reed-Fox
Everyone can see how unfit i am
If I go over my maximum, I'll combust
No spontaneous combustion then? Definitely not. All that would happen if you were to really smash it at a high heartrate is that you'd get tired and have to slow down or stop. Nothing to see here. Calm down, frisky.
My maximum heartrate will go up as I get fitter
220 minus my age
The fact is that there are far more variables to determine someone's maximum heartrate than just their sex and age, so it makes more sense to work out what it really is through sessions run with heartrate training than it does to have a brilliant but inaccurate formula and just leave it at that.
Unfit people have a lower max heartrate
Time to crack on? Let's do it!