SPOK’D offers you a coach at your fingertips 📱 Unlike other online ‘template’ training programmes, our plans are fully bespoke, based on your goals and availability. And like a coach, SPOK’D will reschedule your training if time or fatigue keeps you off the bike. . #getspokd💥

Nice work Trevor Holmes 👊 Super chuffed to see you achieve the results you deserve!

If you’re going to do a hard session, you need to fuel the engine!⛽⁣ ⁣ For long rides include carbs, protein & fats: try porridge & eggs.🥣🍳 For short intense sessions, quick release carbs are king: go PB&J! 🥜🍞⁣ What are your pre-ride fuels?⁣ . 📸 Lex / Lex Spedding Photography #getspokd💥

Shaping SPOK’D is about making small, but consistent improvements every day. A bit like riding a bike 🚲 We ❤️ your feedback - it really does help craft the direction we take! This is a bit of insight into refining the session element. Thank you 👊 #getspokd

#changelog alert 🚨 Another week, another release. It's about improving 1% every day. 😀 You can now move 💃🕺your sessions about within the week, plus squashed several little pesky bugs. #getspokd

Epic KOM is always nice to do about 20mins long and can really get a good pace up it!! @GetSPOKD Richard Lang Zwift Wahoo #trainyourway #getspokd #wahooligan

Try mixing it up this winter with some CX. Riding CX will improve your handling skills, give your top end a boost, and you won’t get cold doing it! Trying new things in winter could give you the extra edge you want in spring. 📸 Alexander Naylor @liv_awol_spokd #getspokd💥

Another bike ready for those ❄❄❄❄🥶 winter miles 😁

A winter/ commuter bike, bought from Ebay, which had it been left in its previous owners hands would have meant a rather swift demise to a rusty grave, given the state of the components. All now ready to go and for you aficionados - a correct length extender flap!

Nice to have a varied end to the day, a morning of fixing spin bikes in a gym, followed by a never ending wait for a delivery...... finished off with BMX, MTB & CX (fitted with the most unnecessary 'refinement' to the thru axle - WHY???🤔🤔🤔) and relax 🍸🍸😁

The joy of mobile cycle repair, after weeks of constant 🌧🌧🌧🌧, it may have been 🥶🥶 today but it was great to get out on the spanners at a time convenient to you, even after work as we are fully lit! A Canyon, Eddy Merckx and kids MTB's all back on the road/ trail!

That sort of explains the sketchy braking and the corroded caliper! Leaking on every brake pull!!!

SMART TRAINER GIVEAWAY 🚨 We know training in the winter can be tough, so we're giving away a sweet winter training setup 🚀 To win all you need to do is: ⁣⁣ - Sign up⁣⁣ below - Create a personalised plan⁣⁣ Good luck 🍀 buff.ly/34V3uKC #getspokd

When you're driving to the first job and its biblical 🌧🌧🌧🌧🌧 and you're dreading having to put the gazebo up........ and you get there and the rain stops.....RESULT! Great to get this Raleigh Bikes UK commuter back on the road😁

So its van insurance renewal time no claims or convictions, but my current insurer goes up by £320😱 So I compare and get a quote £40 cheaper than I paid this year with the same insurer 🤯 My mistake? To call and find out how, that's 90 minutes of my life I will never get back😠

Designed to be simple-to-use and free of jargon, our app is intuitive and straightforward. You’ll even be able to use it when you’re in the post-training, pre-coffee daze 🤣 Sign up for our free 14-day trial and experience how straightforward it is for yourself. 📸 Lex / Lex Spedding Photography

Of a list of things you don't want to happen whilst on your bike - these have to be near the top😱 The rim exploding on your commute & the nipple head to snap off your brake cable under braking🤯 Thankfully no serious injuries the bikes back doing what they should be - ridden!

A Di2 conundrum..... Sometimes it worked, sometimes it didn't! After diagnostic checks and stripping down, it all came to a slight nick in the battery cable, shorting the system, which ultimately led to the demise of the battery😠. New cable and battery fitted and all good!

Just a little thanks for everyone's continuing support. 2019 has been a great year for Velo-Tech and I look forward to supporting you all in 2020. Have a great time over the break 🎅🎅🎅

Great to have organised the KCOM 'Beyond Broadband cycle' sportive. 3 rides 100/50 & 24 miles, supported by our usual Moto and mechanic/ back up support. All riding in aid of @lindseylodgehospice & @sunflowerchildrensgroup