Do you really need a TT bike to Time Trial?

In short, NO!


It was the postponed awards evening for the 2017 Midlands Women's Time Trial Series back in April (thanks for organising Anna). I was sat next to someone who is relatively new to cycling and came along to a couple of TTs last year to see what it's all about. This was me just a couple of years before. A friend, who I had met through Strava, said "come along to our Club TT, it's good fun... I think you'll enjoy it".


So, I met her to ride over to said event - me on the second-hand road bike that I had not long purchased, wearing the one set of cycling kit that I owned at the time and a pair of tri shoes, as I thought that Duathlon was probably the goal at the time. She arrives at the meeting point on her Pinarello TT bike, with a skinsuit, pointy helmet and shoe covers! I had honestly wondered what I had let myself in for! All I could think about on the ride over was how I was going to get out of this - clearly I was going to look stupid, I would be the only one on a road bike and was just simply, way out of my depth.

My first Open 10 on a basic aluminium Trek 1.1

My fears were short-lived as everyone was really friendly, nobody laughed at my road bike, baggy jersey or my worry that I would go the wrong way (despite being directionally challenged even I could manage to go straight on at the first roundabout and circumnavigate the second to return to the start! If I remember correctly I rode a long 26, which soon became a 26.0 (beating a few people on TT bikes into the bargain). A time that it actually took me a couple of outings on my TT bike to better!!


These same fears surfaced the following year (2014) when I signed up for my first 'Open 10', despite it being advertised as a Novices event. I parked next to a delightful couple, who were really friendly and helpful... and then wheeled out a sparkly Cervelo P5 with a disc and deep section front wheel out of their car! Once again, those fears that everyone would laugh when I got my aluminium Trek (that we had taken the mudguards off and scrubbed the night before) out were unfounded. I wasn't last by a long shot, in fact I would have won the Novices category, had it not been for a somewhat random definition of novice. (I had only ridden two club events, for fun but given one of those had been in a time of 26 minutes exactly, I apparently "couldn't possibly be a novice"). This was a little confusing as to me I was the definition of a novice personified - I was still very much learning about Time Trialling, had a road bike and had never ridden an Open 10 before.

My first, somewhat poorly fitting, TT bike - I was faster on my road bike for quite a while!

Anyway, the point that I was reminded of on this particular Saturday evening is that from the outside Time Trialling can seem quite exclusive, it might appear that everyone has fancy bikes, pointy helmets and disc wheels but honestly, not everyone does. The beauty of Time Trialling is that actually, until you decide that it's something you'd like to be competing at the sharp end of, you really do only need you, a bike and a willingness to push yourself as hard as you can for 10 miles (or further, if you get into it). In the early days the majority of the gains are rider rather then equipment based.

Closed roads course - benefitting from taking the racing line (wrong side of the road)

Having said that, there are a few fairly easy swaps:

• Streamline your bike - remove anything off your frame that adds weight (light packs or bottles that you might take on a long ride or commute)
• A close fitting skinsuit
• A pair of aero overshoes (Velotoze are a good, affordable option)
• Pinning your number on so it is as flush on your back as possible (you don't want to be dragging a sail around) 
• A good structured warm up. Just because you are riding a road bike doesn't mean that you can be any less prepared for the effort to come!
• Wheels - whilst aero wheels are not the 'be all and end all' that people often make out (many are only a faster option at over 25mph and some in excess of 28mph), a good, light, set of wheels are a good investment.
• If you haven't had a bike fit, this is definitely where to invest your money! 

There will always be people who buy as much aero kit as they can afford but it doesn't necessarily make them faster. The aero kit is often the final 1%, concentrating on the physical and mental preparation will often reap far greater rewards, especially in the early days. It feels great when you beat someone on a TT bike when you are on a road bike too!! There are often seperate road bike leagues and prizes at both club and open events which evens out the stakes as well, so go for it!!

If you are female and are based in or near to the West Midlands, then you will be assured a warm welcome from The Midlands Women's Time Trial Series. There are 'jersey' categories for all abilities, with medals and the chance to compete for the beautiful Chris Goodfellow Memorial Bowls. The series runs from April to September and includes both 10 and 25m courses.

Honoured to be the custodian of my second Chris Goodfellow bowl. 'Fastest' in the 2017 season

TORQ Fuelled

Attention to detail is everywhere at TORQ Performance

I have been fortunate enough to have had support from TORQ for three years. I love the fact that they are heavily focussed on scientific research and source the highest quality ingredients. Furthermore, the products work for me. The ease of use is superb; 2 - 3 TORQ units per hour - with 500ml of energy, 1 bar, 1 gel and 1 chew all being 1 unit each. On a long ride this takes the guess work out of your refuelling strategy. Obviously we are all different and different training sessions have different goals and fuelling requirements; if I've set out to ride easy I might just fuel this on 2 x 750ml bottles of TORQ energy and a TORQ energy bar (raspberry and apple is a clear favourite of mine).

TORQ supplies just landed

The natural flavours of all of the TORQ products make them very palatable. TORQ Energy comes in vanilla pod, blackcurrant, orange, lemon, lime & lemon and pink grapefruit. My go-to flavours are blackcurrant and pink grapefruit. Again, taste is a personal thing so it may well be worth buying a few different flavoured sachets and seeing what tickles your taste buds. 500ml of TORQ Energy provides 30g of carbohydrates (1 unit of the TORQ fuelling system), it contains multiple transportable carbohydrates and electrolytes, with no artificial sweeteners or preservatives.

TORQ travel canister and strap - smart products!

TORQ have got the taste and fuelling balance right but they've gone one step further and created some really neat ways of storing your Energy (or protein). When you want to take it on your travels there is a great screw top travel canister (which is equally as at home on the kitchen side) and a TORQ strap to secure the pouch (the seal on the pouch is excellent but the strap adds extra security and enables the pouch to be folded down to save space). If you need to take some extra Energy out with you there is a great little 'single measure' canister which you can pop in your back pocket.

Single measure, perfect for your back pocket, canister - a smart addition to the kitchen

Before I came across TORQ products I was wary of gels - they had historically been products that I had avoided due to their sickly and sweet taste. However, with their natural flavours and lack of artificial sweeteners and colours these really are a staple part of the TORQ fuelling system for me. Again, its down to personal taste (and they all taste great) but the Black Cherry yoghurt and Strawberry yoghurt are the winners for me! Given I'm a little superstitious I once tried the Black Cherry yoghurt gel ahead of a race that went well and now the ritual is one of these before every race! The Raspberry Ripple and Rhubarb and Custard are also particularly scrumptious but don't take my word for it, have a try yourself! You can purchase any flavour combination from TORQ, so you could have a box with every flavour to start with and see which you prefer. The latest addition is Bakewell Tart - I have a feeling this may well be making an appearance on my shortlist after I've trialled it on a couple of long rides. Again, each gel provides 30g of carbohydrate or 1 TORQ unit.

If you like something a little different in texture, and again part of the TORQ fuelling system, the TORQ Chew is another way to get some carbohydrates into your system (another 30g/1 unit). The chews are very low in fat and come in Mango and Pineapple - both taste great but my preference is Mango (I adore mango so no surprise there). They are deliberately chewy, so best stored in a back pocket closest to your body or, personally I find best just stuffed up the leg of your shorts where your body heat makes them the perfect munching consistency. When you fancy some variety on a long (or short) ride they mix nicely with the bars and drink. I like to gradually work my way through one and like the fact that it is easy to do this without it becoming sticky.

Organic Mango or Organic Pineapple to chew on

As you would expect, TORQ have everything covered from fuelling to recovery as well as healthy 'Snaqing', all with their meticulous approach to performance nutrition. I've just taken delivery of a mixed box of TORQ Recovery bars in vanilla and cocoa - having given up chocolate in any form for Lent, the latter will have to wait for its taste test! The recovery bars form part of a recovery system containing 3:1 carbohydrate:whey protein, 13.5g of fast-acting whey protein and only 1g of fat for rapid nutrient absorption. They are cold pressed, fair trade and goes without saying that they are all natural flavours with no artificial sweeteners or preservatives.

Vanilla and Cocoa Crisp bars to aid recovery

Why not head across to TORQ and explore the full range of products for yourself and let us know what you think.

Eat Drink & Be Winners...

... Thanks to British Cycling, that's just what we did!

Once I'd got over the shock that BC had actually meant to invite me and it wasn't some sort of mistake (BC are perhaps better known for recognising road racing and track performances rather than time trialling), I was really excited to be going to the annual awards dinner in Birmingham.

I was one of countless amateurs recognised for a performance of note in 2017 - everyone present had either won a National Championship or was a medallist on the UCI World stage. In my case, my silver medal from the UCI World Amateur TT in Albi had secured an invite.

Presentations took place throughout the afternoon, brilliantly compered by Carl Lawrenson, who you will know the voice of if you have been to any of the major track meets at Manchester or the Tour of Britain and The Women's Tour, on the road. He had three whole hours of dishing out various trophies and certificates, making each one sound as interesting and exciting as the fifty that had already gone before it! Top job Carl!

Receiving my certificate from Beth Shriever

The evening was hosted by Sky Sports presenter and Cycling broadcaster Orla Chennaoui, who was joined by a number of special guests in-between courses including three-time Grand Tour runner-up Phillipa York, Great Britain Cycling Team Performance Director Stephen Park, para-cyclist Will Bjergfelt and junior BMX World Champion Beth Shriever - who had also given out some of the awards earlier in the day.

Flying the Pro Vision Race Team colours up on the big screen

The Vox Centre did a great job in feeding us all - all three courses were superb and served with military precision; they even managed to cater for 100% of the food allergies and intolerances on our table, which was a pretty impressive feat in itself.

It was certainly a great opportunity to catch up with friends, new and old and celebrate the many successes of cycling in 2017. Tom Pidcock and Katie Archibald were the two 'big winners' of the night. Tom Pidcock had an unforgettable 2017 which saw him become a Junior World Champion in both cyclo-cross and time trial - he received British Cycling's Rider of the Year, voted for by BC members and social media followers. Meanwhile Katie Archibald, who was runner up in the Rider of the Year vote, received the prestigious British Olympic Association trophy, for a year which saw her win her first individual world title, two European crowns and a plethora of National titles.

Celebrating with good friends Clair & Lisa

You couldn't fail but come away inspired - and given that Winter isn't yet showing any signs of giving way to Spring, I am definitely in need of some inspiration!

Special thanks to this one!

It's beginning to feel a lot like Christmas...

With snow on the ground and just 12 days to go, the festive season is well and truly upon us.

However, if you're like me you may well still have some Christmas shopping to do! I love Christmas-time for that small chance of snow, the Christmas lights, bringing the Christmas tree in and decorating it with the (long standing and) extra ornaments that have been purchased from travels throughout the year. It's a magical time of year for those of us who are lucky enough to be surrounded by loved ones and friends, equally it's a time when many of us remember loved ones who are no longer with us.

Wintry wonderland of South Staffordshire

I must confess I am a bit of a traditionalist, I'm not keen on the commercialism of Christmas, carols playing in stores in November or Christmas stock appearing on shelves in October! Our family tradition has pretty much been the 12 days of Christmas; with the tree rarely coming into the house more than two weeks before 'the big day'. 'Bruce the Spruce' is currently sat in the garden under 2ft of snow, so the current debate is whether he actually stays outside this year given the house is marginally warmer than outside...!

Frozen mill pond

Anyway, whether you're in need of last minute present inspiration for the cyclist in your life, or just fancy treating yourself, we have a few ideas to share with you:

Socks are a staple at any time of year but especially at Christmas! We love the range of socks from Seriously silly socks based in High Peak; they have some fabulously crazy designs, including some cycling themed options and you can even build your own gift box. The exclusive bamboo organic crew socks feel warmer than standard cottons in Winter and cooler in Summer due to it's fibre construction, and are a bargain at just £5 a pair! With same day shipping if you order by 2pm and free UK delivery you can't go far wrong. So, that's a pair for you and a pair for your cycling mad friend...! Furthermore, we have a pair of men's and a pair of women's cycling themed socks to give away* to two lucky readers, so have a look on Facebook and Twitter (@FionaSPrew) for the post that you need to comment on.

Gloves, Q36.5 Be Love 0 glove will keep the winter at bay for your hands. An experiment in extreme light weight thermal technologies (best used above 0 degrees) from the iconic Q36.5 who are known for their use of proprietary high-quality fabrics developed specifically for use in cycling clothing combined with the radically essentialist cut and styling of garments. The full range is available from Swinnerton Cycles with the Be Love 0 Glove priced at £79.99 - your hands will thank you!

Unisex Be Love 0 Glove

Base layer, the latest addition to the Stoke based  Pro Vision Custom Clothing range is the Graffiti long sleeve base layer (also available as a sleeveless vest). It delivers superior moisture management and light weight insulation for all year round activities. Long sleeves are ideal for those cooler days (and essential for the UK wintry weather just now)! Priced at £30 it's a bargain. Equally, if you are looking for something really unique for next season, why not get in touch with Steve, Ben or Jason about designing bespoke custom kit to your exact requirements...

Graffiti Long sleeve base layer

Happy Shopping!

*We have one pair of women's and one pair of men's socks to give away! Simply comment on the post on social media to be entered into the prize draw, please ensure you state whether you would like men's or women's socks if you are the winner.

T&C's: closes Sunday 17th December 2017 at 21:00 GMT, the winner will be chosen at random and notified by direct messages. UK entrants only. This promotion is in no way endorsed or administered by, or associated with Facebook. Full T&Cs: http://bit.ly/2zamA1M

Give it a rest!

Train hard, recover harder

As an amateur cyclist with a full time job, as the majority of us are, we are not likely to have covered anywhere near the training distance or hours that the pro riders have this year. However, that doesn't make it any less important for us to embrace that natural break at the end of the racing season. You could say it's more important for the amateur athlete as there is likely to be less opportunity for rest and recuperation whilst juggling the demands of work, family life and training.


Scheduling an end of season break and some quality downtime to relax and refocus, to re-charge the batteries both physiologically and psychologically is key. As we've mentioned before it's an opportunity to take stock and make a plan for the forthcoming season but most importantly it's about giving your body and mind a break.

The term 'end-of-season break' and its associated focus will look different for each of us. I noticed that those who ended their racing season early, for whatever reason, or whose season barely got going, were very quick to start planning for next year.


"What are you going to target next year?" "I'm going to ride this event/qualifier..." "I'm going to ride X time for X distance at X event..." "I'm going to smash my 10/25/50 TT PB" were all statements tripping off tongues akin to choosing a dessert off a menu (it is the off season after all!!). This made me take a step back and reflect as although, naturally, I had given the 2018 season some passing thought (it's only natural to come away from a race or a training session having analysed things you could/should have done better), I hadn't put those main targets in place or set any stretch goals, or even any serious goals. I started to question my commitment. Was my lack of planning, or more specifically, my lack of a desire to plan a sign that I was lacking motivation and enthusiasm - that inner drive that enables you to give your best?


After much soul-searching, I believe that I just needed a little more time to mentally recover from this year. I came across a great quote from Michelangelo Buonarroti that summed this up for me


"If people knew how hard I had to work to gain my mastery, it would not seem so wonderful at all".

There's nothing wrong with some downtime after the relentless pursuit of success. I'm viewing my end-of-season break as not just the physical ten days that I had off the bike but that time since, which has been fairly liberating in terms of 'just riding' without that constant observation of power/heart rate, that minutei of detail for every ride. Don't get me wrong, this is what we thrive off as athletes; seeing those structured sessions and discipline pay off, riding a structured session when everyone else is off for a cafe ride... I've ridden to and from work on a number of occasions, where my diary has allowed, had a couple of longer weekend rides but nothing to write home about. I've been up and out of the door in the dark and cold at 05:30an in order to ride to work and/or squeeze some miles into a busy day so clearly my motivation to ride is just as strong as ever, I've just not honed in on my goals for next year... yet!

I've decided that when the time is right,  I'll think seriously about next season, after all there is plenty of unfinished business where those stripes are concerned, but in the meantime I'm just riding for enjoyment. A tempo session this morning certainly served to remind me that it doesn't take long to de-train but equally that riding 'hard' (yep, I have to admit that tempo felt a little like sweetspot at times) is enjoyable. Perhaps I am addicted to that structure and pushing myself to be the best I can be after all. 


We are only human, with our own barometer for coping, when we've pushed it to the absolute limit it is going to take longer to return to 'business as usual'. So don't feel pressured to be going full gas in the relentless pursuit of 2018 goals already; use your down-time wisely as it's impossible to be on top of your game 365 days a year... Taking time to reflect and really dial in your goals will be far more effective than racing (no pun intended) headlong into an ill thought out plan that you then feel tied to. 

Season Round-up

'Podium Perfection' according to the local newspaper!

Another racing year done and dusted; it's been brilliant but I'm glad of the opportunity to take a break and reflect. In the early part of the year I couldn't get my immune system to the point where I was going more than two weeks without having a cold or some sort of virus to string any training together. The combination of this, along with a stressful house-move right before Christmas, culminated in me throwing my toys out of the pram and saying 'that's it, I'm going to sell the bikes...' A statement that I've been reminded of several times throughout the year!! Clearly my love for the process was greater than the short period of adversity I was experiencing at the time. I really am a believer that setbacks make you stronger and in this case they certainly did. I found myself appreciating when training started to go well and didn't take hitting the power numbers or a weekly mileage goal for granted. The smaller, more incidental parts of training suddenly had a greater focus. I put the end goal to one side and focussed on nailing the training (the process that was going to get me there) - clearly this is something that I should have been doing all along!

Express & Star article, October 2017

Despite being full of cold and feeling under the weather, The Tour of Ayrshire marked a turning point for me. It was my first win in a UCI qualifying event which got the season off to a fantastic start. However, for me, I had executed my race plan to the letter (control the power for the first half, knowing I was feeling unwell and then try to ramp up the second half) and kept the belief that I could actually do this. Not once did my mind wander - for those of you who know me well, I can be easily distracted, especially in a Time Trial when the going gets tough!

UCI World Amateur Championships silver - proudest moment of the year

The Di2 battery played it's little part in ensuring that my ability to deal with adversity hadn't switched off. Not content with spontaneously discharging (on more than one occasion), we then had the 'make a bid for freedom' and leap clearly off the frame incident! If I get the choice I'd rather not repeat the episode of getting off and running up the hill that is too steep to grind up when the only gear that I have is my biggest. However, all of these 'moments' have enabled me to prove to myself that digging in when I absolutely need to isn't a problem. Of course they were all frustrating, especially when you can see what you know started out as a great ride slowly starting to fall apart with every pedal stroke. However, you appreciate the next race or training ride when you do have a full range of gears all the more.


Fifteen races later and I managed to land a podium position in all of them (seven wins, four seconds and four thirds). Contrary to popular belief this wasn't because I targeted races where I thought I would do well, rather I selected a variety of courses that would be good preparation for the UCI Worlds. Fifteen races is far fewer than I did last year, again this was to enable me to keep putting in big blocks of training rather than get caught in the perpetual cycle of tapering and racing because 'every race is important'. Ultimately I saw my fitness tumble last year as I raced more and more. This isn't such an issue in road racing where the distances are longer, or perhaps in Time trialling where you're riding a variety of distances - as long as you can recover from those race efforts.

Thanks to Photographybysimon.com for capturing some great memories

Key results from this year:


Silver AG medal: World Amateur TT Championships, France
2017 Women's National TT Champion, TLI Cycling
Series Title: DB Max/Kinetic One Castle Combe Closed Circuit Champs (CR in events 2,3&5)
Win: Tour of Ayrshire Chrono, UCI GF Series Qualifier 2017
2nd: Tour of Cambridgeshire Chrono, UCI GF Series Qualifier 2017
2nd: Chrono Tre Valli Varesine (Italy), UCI GF Series Qualifier 2018
Win: Midland Women's TT Series (4 events)
Win: Charlie Grieg Memorial 10TT




Whilst I might pedal the bike, some days better than others, the support network I am lucky enough to have around me is nothing short of fabulous. Swinnerton Cycles, Revolver Wheels, Pro Vision Clothing, TORQ Fitness, NoPinz, and not forgetting the sponsors that have supported the race team this year - BlackMamba Gloves, GJC Furniture & Tanita Europe. Paul of Empowered Performance has done a stirling job with my coaching and managed to achieve almost the perfect race preparation for me - not an easy task!  It has all come together to provide a great platform to build on for 2018 and beyond.


I'm really grateful to everyone for their support, patience and interest - let's get the 2018 show ready for the road!

Performance...

... Responsibilities and key indicators

Given it's nearing the end of the road season for many, it seems a reasonable time to consider reflecting back on the season in general terms.

Did you achieve the goals that you set out at the beginning of the year? How did training and racing pan out for you? Perhaps you exceeded your own expectations or just coped really well when faced with adversity. Either way, there is undoubtedly plenty to reflect on with lessons that can be learned for next year and successes carried forward as solid foundations to build on.

A recent article written about triathlon made me think of cycling similarities and no doubt there are cross-overs to others sports as well. It discussed Appearance vs. Performance and the fact that many triathletes would appear to be more focussed on their appearance than their performance and in so doing are obsessed with their body and their weight and therefore with nutrition. You might say that many sportspeople fit into this category; many of us are obsessed about something!



A useful fact to remember!

This article and a recent Power feature in Cycling Monthly raises the pertinent topic of Performance and Performance Goals; just what is our focus and how easily do we get carried away?! The ultimate question might therefore be are we being as efficient as we can be with what we have available?

That same article in Cycling Monthly had some staggering statistics in terms of power meters. Bryan Taylor, president of Power Meter brand Verve Cycling, had shared some data that he had collated from those taking part in the Haute Route (marketed as one of the toughest cyclo-sportives in the world).

• Less than 50% of those riding were coached
• However, more than 50% of the riders had a power meter
• Less than half of those with a power meter had done an FTP test and some didn't know what FTP was

Perhaps of most surprise was the revelation that some hadn't done anything with the data generated from their power meter - it was merely used as a 'live feed', they had never uploaded it to study in more detail. Although power meters are becoming far more affordable, they are still an expensive accessory for the sole use of glancing at an occasional live number.

If riding with power helps to pace a ride in real time then you might say that there is nothing wrong with that... However, arguably to understand using power for pacing, this would be best preceded by an FTP test and at least some data tracking. There is far more to riding with power than just fixing a power meter to your bike! Perhaps this is one of the biggest areas where performance gains can be made - really understanding your power numbers and what they mean. Whether you are coached or self-coached there is individual responsibility to delve into those numbers and read around the subject.

Bryan makes a very valid point that "averages are not good enough for anything in life and certainly not for measuring your power".

In time trialling it is probably the opposite; it can be very easy to get hung up on the power numbers and data analysis and we often need to remind ourselves that it's good to ride on feel sometimes. It's important to have some balance amongst all the numbers and structure and schedule some sessions where the main objective isn't to be fixated on the power numbers displaying on your handlebars!

If you have made the investment in the technology, whether that is power, a training package etc. then don't forget that it will only ever be as a good as it's operator/user. You need to know why you are using it, what you are looking for and how to integrate this into your training programme. Otherwise employing the services of a good, understanding coach who is prepared to help you get to grips with the basics is essential.

Measure, Don't Guess

The concept of performance goals and ultimately performance is often driven by spending money. People will part with lots of hard earned cash to shave a few grams off their bike, or buy yet another wheel or wheel combination because it's faster than what they already have. Often with some application and determination far greater rewards can be reaped by honing in on the basics - sleep, appropriate fuel for the training you're doing, good hydration and intelligent training.

By intelligent training I mean not blindly following a programme because you've paid for it but listening to your body, looking at your data and mapping progress or lack of against both your wider goals and what you are doing to get there. Question yourself or your coach if things aren't going as you had envisaged, don't be an idle passenger in the journey towards your own goals. We spend far more time in the process than what we are working towards, if the process isn't right (or enjoyable), then it is unlikely that the outcome will be either.

So, are you firmly in the driving seat? Pen and paper, iPad or any other device at the ready to capture your thoughts and reflections? Great! Perhaps make some notes, in two columns:

• Things that went well
• Things that didn't go so well

You may then find you can further subdivide this list:

• Things that I can solve
• Things that I need some assistance with

Or even:

• Performance I can purchase with money
• Performance that I need to create from within myself

You can probably attach some learning points to these or reinforce what clearly worked for you for future use.

What can YOU improve upon and what do you WANT or NEED help with? These might be subtly different in that you might WANT to improve upon your position but should this be a priority and in order to ride a more aerodynamic position, do you NEED better flexibility or core strength first? You may be better served by spending time on your body rather than money on equipment. It is very easy to get carried away with all the bells and whistles!

Would you be better working on the basics, such as quality structured training to improve your power and eating the right foods to reduce your weight before starting to look for those marginal gains. A good analogy is baking a cake. Do you really need to worry about the icing on the top if you don't have any eggs in the mixing bowl?

Map these areas for improvement against your next season goals and you should be on the way to working out what is realistic... Look to nail the basics in world class fashion!