Friday, 7 January 2022
Monday, 18 January 2021
Team Pocomotion RGT Virtual Tour du Monde 12 day stage race
In this unprecedented times we are all trying to get through, virtual platform cycling has become the norm for many to help with the physical and mental pressures of the enforced restrictions.
Team Pocomotion was formed not only to participate in various events on the RGT platform, but to be part of a community getting together from all round the World.
- John Sammut (Uk)
- Mads Schnoor (Den)
- Kader Allouni (Uk)
- Nik Coppi (Den)
- Nick Giles (Uk)
Sunday, 29 November 2020
Virtual Team Time Trials
The reason behind virtual Team Time Trials
With 2020 being a year of struggle for all...the Covid Pandemic has all but cancelled-out the cycling season, with no trips away, no racing except for a few Roadmans t.t.'s in August and September!
Indoor training has increased two-fold with turbo trainers selling out in almost every cycling retail and on
line shops.
Luckily i managed to acquire a set of Elite Nero Interactive Rollers and Direto Turbo to enable myself to continue my training in a varied and motivational way.
Recently i teamed up with 5 riders...2 from Denmark, Mads Schnoor Nelson & Nikolaj Larson and 2 from the UK, John Summut, KaderAlouni, to ride a virtual Team Time Trial series on the RGT platform. Made up of teams from around the World competing over a varied distance and terrain, the racing has been fast and hard!
Why do this>>>
With the outdoor season being shortened by over 6 months, this allowed me to work outside the norm for this time of year...it enables the body to work in zones which is very difficult outdoors with the adverse weather. It's very important as one ages to work in the upper zones of the system, to encourage respiratory exchange, maintaining lung strength and above all 'spike' the muscular system aside the usual riding in the Aerobic/ Endurance zone!
The result is that you are able to cross-train, 'shock' the system into variable training adaptions, thus not losing all the gains from prior Covid racing/training, which only gets harder to retrieve the older one gets!
*** So in nutshell... Mixing Aerobic Zone 2 base riding with at least 1 day of Tempo Zone3/4 and 1 day of Anerobic Zone 4-7 will encourage muscular adaptions and increase in FTP and VO2 ***
Note...Free movement, core, resistance and functional strength off the bike plays an integral part of my training!
Saturday, 6 June 2020
Everesting Challenge
Wednesday, 27 November 2019
Portugal...the country full of enchantment and surprises...
I have been lucky enough to spend 9 fantastic days at a little coastal village called Burgau in the Algarve with my good friend John Poole. John has been coming here since early 2000 and has always mentioned to me how good the area is for outdoor activities, especially road cycling and mountain biking!I decided to go and see for myself after 20 yrs of riding and training in Mallorca.
Surprises galore awaited me upon arrival, first and foremost the very mild climate, which being so far south is expected...but not in late November!
Burgau was only 1hr 15 mins drive from the airport, following a good motorway system with little traffic once clear of Faro.
Arriving at the village was an instant ‘wow’...little old 'fincas' and quaint houses with a hotel perched at the top overlooking the beautiful waterfront, with lots of little restaurants scattered around the steep cobbled streets.
John took me for a coffee to chat about some of the rides we would be doing and looking at possible training camps in this virtual untapped stunning rural area...it reminded me so much of my child hood home in Cornwall before it became commercialised...rugged, yet inviting...scenery that caresses ones heart and the feeling of complete freedom!
The culture here is one of self sufficiency, living off the land and sea. Like most of Europe, food plays an important part of everyday life...bringing family and friends together to eat and drink some of the finest cuisine i have tasted! The cafes and bars were sublime situated in some real remote mountains with friendly locals serving some amazing coffee and cakes...omg the cakes...just delicious...all for virtual pennies!
The riding started from day 1, a short but undulating ride out towards Sagras (famous beer named after this place) being the most westerly point in Europe...next stop USA
The evening was so relaxing, sampling some amazing food at a restaurant near Lagos. What they do with the fish and meat dishes would bring a smile to Gordon Ramsey!
The next few rides were a little more difficult, if i ranked each ride out of 10, they would all be above 5 with the hardest being the last mountain ride at 10! With this in mind, if riders came here for a training camp a good base of fitness is recommended! The climbs were steep, the descents sometimes technical but fast and the wind is always difficult being so close to the Atlantic.
It’s a complete contrast to everyone’s favourite, Mallorca...the roads are a lot quieter with most rides only coming across 1 or 2 cars for 4 hours! The terrain is a lot harder, have to be honest, you have to work with every pedal stroke...but the scenery just immerses you in a state of aww with the tired aching legs being replaced with reinvigorated energy!In my time here i met some lovely people...locals and ex-pats alike...all giving their time to chat. I had a few initial bike issues when i arrived and the local bike shop at Logos called G Ride were friendly and so helpful to get my bike sorted by the next day!
Meeting John’s good friend Miguel Aguas was a real pleasure, the manager at the local hotel and a real bike enthusiast. He took us on a superb last ride taking in some of the most breath taking views i have seen aside the coast of Mallorca...a ‘bucket list’ ride if there was ever one!
So all in all, Portugal was a place im so glad and lucky enough to experience. I have come away already thinking about a return visit, to sample more of the culture and amazing riding...oh and the food...omg the food!
N
Poco Loco Cycling
Thursday, 9 May 2019
Wednesday, 1 May 2019
Poco Loco R.T. news...
Angelo Derosa - sprint/all rounder
Nick Morgan - 2nd claim - all rounder/t.t.
Alex Giles - club riding/t.t.t.
Alex Garner - club riding/ t.t.t.
Malc Giles - returning from major injury.
Look forward to seeing you all riding in the team kit and joining me on future training camps.
Please feel free to leave a comment below about this project or future training camps >>
#solestar #sportbequi #powertothepedals

Thursday, 6 December 2018
To coincide with the Blood Bikes fundraiser running in my birthday month of December, myself and Angelo Derosa will be cycling an approx 240km route on Saturday 8th December (see attached) to help highlight the fantastic yet very important work these very special guys do...help save lives by transporting essential blood to the hospitals and protecting cyclists, runners and walkers at events throughout the North West.
Please, donate via the link below or by my Birthday Fundraiser on Facebook and if you donate £5 or more you have a chance to win some great prizes courtesy of Llan Velo Cycles in Llangollen.
1st place £40 of wax / shampoo 2 nd £20 place middle product wax + cloths, 3rd place £15 wax spray + cloth
To see the route: NorthWalesLoop
To donate follow this link JustGiving
Thank you for your time and kind donations.
Nick
Thursday, 7 June 2018
Poco Loco Cycling Holidays/Training Camps 2018/19
In association with:
Solestar - simply the best.
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| Solestar Insoles |
Sport Bequi - for all your cycling requirements.
https://secret-training.com
Hi,
After my enforced break from organising my training camps due to injury, I'm now pleased to announce new dates for 2018 and 2019 season.
Working in collaboration with a major hotel (tbc) in Arenal i can offer excellent package deals for 5, 7 and 10 day cycling training/holidays.
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| LLaut Palace Hotel |
The camps will be supported by, Solestar, Sport Bequi and Secret Training who will be offering:
- Solestar - World renown insoles as used by many of the World Tour pro riders.
- Sport Bequi - Training Camp support plus Bike Hire.
- Secret Training - Specialist nutrition
- Womens only camp - Full guided rides with 2 experienced riders working with the group to ensure everyone has a safe and enjoyable time.
- Corporate Team Building - Company team building through various cycling challenges.
- Over 50 camps - As it says, to provide training rides for the over 50's, male/female who want to ride at a good pace but within their own age group.
- Specific Training camps - designed for the needs of the riders who require specific work, for ex: Mountains, Time-Trial practice, Derny training etc...
September 2018 - 5, 7 & 10 night packages:
5 nights H/B - Pricing on request
**£12 single room supplement**
**Welcome pack for all riders who sign up for one of the above packages**
October 2018 - 5, 7 & 10 night packages:
5 nights H/B -
**£12 single room supplement**
**Welcome pack for all riders who sign up for one of the above packages**
Spring 2019 Camps for March and April packages also available soon, enquiries welcome? POA
Bike hire is from Rolando at Sport Bequi based in Arenal with full carbon road bikes available. Select your bike and duration you wish to rent it and forward via the comment box for pricing.
1. Wilier GTR
3. Wilier Cento 10 Air
4. Wilier Twin Blade T.T.
5. Wilier E-Bike
Once you decide on your package, please fill in the comment box on the bottom of the main home page with your contact details and preferred dates so as to confirm availability. Once confirmed you can purchase your selected package through the PayPal button at the bottom of the home page...there's a translation button also available for those outside the
**Any questions please use the contact form at the bottom of the page i will do my best to help?**
Friday, 16 March 2018
MALLORCA Training with Solestar and Sport Bequi 2018
This season due to my serious road accident my usual late April training camp had to be cancelled!
Since my operation in mid January and a very good response to my rehabilitation i can now look forward to having a personal Mallorca Training April 16th to May 1st...
Within this time i have teamed up with Solestar and Sport Bequi to hold two days of cycling specific functional testing for Solestar insole fitting. These will be split between Sport Bequi in Arenal and Pollensa...dates and time tbc closer to the time.
So, if you are looking to make a cutting edge improvement with your cycling whether you're a professional or leisure rider, your feet is where you start! All the fancy bikes and Aerodynamic equipment will not do you any good if you are unstable at the point of power transfer...the pedals!
Solestar was developed by Oliver Elesnbach who has established the insoles within many of the Top World Pro Teams who's feedback has always been very positive.
There a 4 types of insoles to meet the requirements of all cycling disciplines>>>
Ergon IP3 SOLESTAR
The Ergon IP3 SOLESTAR convinces with an improved force transmission and comfort for an attractive price.
Solestar Tour
Solestar Kontrol
Excellent stability and comfort for the performance minded cyclist
Solestar Black
Maximum Stability and force transmission, for performance in the racing peleton
Many World Tour riders are now looking to Solestar to give them that extra bit of confidence knowing that with support and stability that Solestars give through it's 'Stabilization Delta' built-in to every pair of insoles.
Here are just a few>>>
Wout van Aert
"With SOLESTAR I am more powerful, especially during sprints and climbs, and my pedal strokes are much straighter than before."
Fabian Cancellara
"A top quality insole! It's really important how the foot fits in the shoe. Perfect with SOLESTAR."
André Greipel
"SOLESTAR: simply more power on the pedal!"
Matteo Trentin
"The best insoles!"
Johann Vansummeren
"SOLESTAR gives me really great stability and best comfort. I feel how I can bring more power to the pedal."
Tuesday, 1 August 2017
- Rider history and objectives
- Biomechanical assessment, including standing intrinsic stability test (foot stability)
- Shoe, cleat assessment plus Solestar fitting with 3 type of insoles to suit riders requirements. Blacks (performance) Kontrol (competitve/sportive) Tour (leisure/comfort)
- Short treatment on any affected muscles inhibiting neurological movements
- Lazer fit on bike, checking saddle height, fore/aft setting, forward rotational posture to ensure correct stem length and drop, linear tracking to assess foot-knee-hip alignment
- Spreadsheet with all necessary findings, measurements and recommendation
- Power testing pre-fit & post fit, incorporating a short 10 min test under same conditions
Ryan Ashcroft
A few weeks a go I arranged to meet Nick Giles to purchase some Solestar insoles and some Suplest Cycling shoes. I went for the Solestar Carbon BLK and I could not be happier with my choice! The first thing I noticed was how stable and planted your foot feels when out of the saddle, particularly going up hill. I got used to the insoles pretty quickly and the power numbers have already started to increase! Your foot seems to be locked in to the shoe but certainly in a comfortable way. This allows me to not be re adjusting my knees during the pedal stroke and it has taken my knee pain away. When putting the power down in a race, I just feel so planted and stable. It feels very efficient and I'm pretty sure no energy is going to waste!
As for the suplest edge 3 performance shoe, I am completely blown away. I was yet to find a shoe that fits me perfectly and doesn't give me any hot spots or aches. This is something I have really struggled with in the past and it was making cycling more difficult. Nick told me about these shoes and everything seemed to make sense, I had to give them a try! This is definitely the cycling shoe for me. It is the first shoe that has given me the pleasure of riding comfortably and I will never change to another brand again! They are a brilliant, lightweight shoe that hugs your feet. I can ride comfortably all day and feel rock solid for power transfer when the hammer goes down. I genuinely do love this shoe and insole combination.
Before I seen Nick I had knee pains, foot pains and back pains. Shoes wouldn't fit my feet and riding for a long time was getting particularly painful. This certainly wasn't good considering the majority of my races are over 100 miles! Nick checked out my bio mechanics and spotted lots of issues. I had muscle knots, extremely tight muscles and due to this - leg discrepancy. After the pain of loosening these muscles off and sorting the problems, nick fitted me to the perfect size shoes and insoles and dialled in my cleat position. I have had no niggles or aches since and it is brilliant. I love to race with this combination of shoe and insole. It is a dream set up!
Thank you to Solestar, Suplest and most of all Nick Giles for finally sorting out my long lasting issue and transforming the way I ride my bike. It has been a huge help and I look forward to using these products for the rest of my riding days!
Monday, 6 February 2017
Alzheimer's Charity Cycling Challenge January 2017
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| Cleopatra's a welcome sight in the stunning dusk backdrop |
January 28th 4.30 pm the welcome finish at Cleopatra's
I think i developed a love-hate relationship in the 6 weeks leading up to this challenge i set myself, mainly due to problems alongside the organising i endured!
It was case of loving the idea of helping raise awareness of an illness that affects so many people, directly through family or indirectly through friends or someone they know. The hate was the frustration of trying to put the all the pieces together in a giant puzzle...you know what you have to do but there is always a piece missing...luckily the weeks of organising came together, albeit right at the last minute!
The day of the challenge was Saturday 28th 8:30 am, praying for a decent day i awoke to find the complete opposite, wet, cold and windy...but what could i do, all the support was in place, so it was a case of sucking it up and get on with it!
The Bike Marshals arrived as promised, resplendent in all the necessary gear to make the ride look professional, but above all safe, especially as the visibility was not the best. Awi and Andy were following in the support vehicle carrying my spare bike, wheels and nutritional needs for 150 miles!
Also with them was Martin, he was going to film the whole day and hopefully edit the challenge into a short documentary.
The ride itself was a matter of focusing on the job in-hand as this was going test me in every way, physically and mentally, trying to complete 240 kms / 150 miles in the middle of winter over some very tough terrain in North Wales. I set myself a target of an average of 32 kph / 20 mph for the whole ride, which was kind of fast for this time of year, taking-in the tough course and the weather being against me...i was asking a lot!
An hour into the ride and some of the harder hills already behind me i was up on schedule holding a good average of 32 kph tempo into the wind and not putting too many stresses on my muscles so early into the ride. By the time we hit Corwen i was settled, well warmed-up and maintaining the target average. Further on we reached Betws-y-Coed the rain was torrential and cold, i couldn't feel my hands or feet and had to make an abrupt stop to change my gloves, which turned out very tricky, as it was so difficult to get the dry ones over my frozen hands! As you can imagine mind games started as i set off for Capel Curig, i knew what was ahead and it was going to test my determination to the limit.
By the turn at Bangor I realised i was still up on schedule and had the advantage of a favorable wind to help, at least back to Corwen. The climbs out of Bangor were tough, not so steep, but with over 75 hard miles already in my legs they were telling! Once over the top it was a fast run all the way to Betws-y-Coed, the rain was relentless but it didn't dampen my determination and as i approached Corwen i knew i could make to the finish and hopefully in daylight.
Here we picked up my second support car, Angelo and Deb's Derosa, who have been supporting me in the difficult weeks preceding this ride. Now i was full of strength, my speed was high and i just seemed energised despite what the elements threw at me for the last 6 hours...i suppose in a weird way i was glad because it certainly lived up to it's name...challenge!
Nearing the finish, emotions got the better of me, i knew i had made it, but it let me shed a tear for my dad, who i knew would be so proud of me completing such a tough ride in such conditions!
The Bike Marshals who didn't put a foot wrong, for whom I'm so grateful for keeping me safe, sped ahead with the support cars, leaving me to enter the finish where a great reception awaited. The falling light and the dusk backdrop just made it all the better, as the headlights from the bikes surrounded me up just as we entered Holt...fantastic and emotional!
Family, friends and supporters stayed for a celebratory coffee/beer and photo at Cleopatra's Bistro, a perfect opportunity for me say thank you to everyone involved who helped to make the challenge a success in support of the Alzheimer's Society!
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| The 'amazing' Bike Marshals |
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| Exhausted but happy |
Stats:
Dist: 240 kms (150 miles)
Time: 7 hrs 56 mins
Spd: 30.3 kph (19 mph)
Elevation: 2008m (6,526 feet)
Weather: what can i say...s**t...rain, sleet and cold wind
Thank you to the following:
- The Bike Marshals - outriders and route safety
- Awi & Andy Hazell - Support car (1)
- Angelo & Deb's Derosa - support car (2)
- Martin Bilsborough - filming and photography
- Cleopatra's Bistro - finish area and refreshments
- Solestar - providing the time prediction prize
- Martyn Maund - sponsorship
- Dave Parry - The Bike Factory stall
- Keith Jones - TLI finish area banners
***Most importanily i would like to thank with all my heart those who kindly donated to this worthy cause, over £1300...THANK YOU!***
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| Family and friends enjoying a meal at Cleopatra's |
See you next time...
Nick
Monday, 30 January 2017
Mallorca Classic Training Camp 2017
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