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Demo Day

By | News | No Comments

On Saturday June 3rd, we hosted our first multiple brand ‘Demo Day’ since Josh took over the shop at the end of 2015. Rep’s from Cervelo, Storck and Mavic came down with fleets of demo bikes, wheels and kit for anyone to try and get a real experience of what the brands were about.

Paul From Mavic Rocking up at Pembrokeshire Bikes

Paul From Mavic Rocking up at Pembrokeshire Bikes

Some of the highlights were the Cervelo P5X which Alex from Cervelo brought down, which was amazing to see in the flesh – you can expect to see that machine back in the shop very soon! Storck’s Fascenario 3 was present and very popular with those who road it – it just got a seriously cracking review here (Road.cc), and the Mavic wheels got some seriously good feedback – thanks to Paul from Mavic for setting up all those wheel sets on customers bikes for them to try! Our new coffee machine got a serious workout and the cakes from Liz’s Coffee shop were seriously on point!

Thanks to everyone who turned up, we were really happy with the turnout and atmosphere, we hope you all enjoyed it as much as we did!

Don’t forget that we keep a small stock of demo bikes and wheels and you are welcome to try them at any time! If you want to see what Mavic’s wheels are all about, click here and choose the Mavic Cosmic SL C and then choose Pembrokeshire Bikes as your nearest shop – you can then borrow the wheels for a couple of days if you want!

There are still some offers on some Storck, Cervelo and Mavic products in store and the staff are more then happy to help and answer any questions you might have!

Matt Brown Triathlon

Steyning Triathlon Race Report

By | Matt Brown, News | No Comments

Steyning Triathlon (Raw Energy Pursuits) – 30th April 2017

800m swim, 36km cycle, 8.2km run

Race day and I’m awake 20 minutes before my alarm goes off. After a great few months of training I’m excited to compete in the first triathlon of the season and to get an idea of what condition my body is in. I’ve got 2 hours before my wave starts so food is number one on my agenda – a bowl of muesli, a banana and coffee. The morning is overcast with 12 mph winds, but thankfully it’s warm.
This was my first time entering Steyning triathlon but I knew the course well from competing in local time trials. Having registered and read through the start list, I knew it was going to be a tough race with formidable competition from some of the top age-groupers in the country. A caffeine drink and energy gel later and I’m warming up on poolside focussing on my race.

The swim is usually where I have an advantage over some of my competitors, having come from a strong swimming background. However, a shorter than usual 800m in the pool doesn’t give me much of a lead. I paced myself fairly conservatively, trying to save as much energy as possible by long smooth strokes, cruising the swim in 11 minutes 01 seconds.

Transition 1 went smoothly and I was quick to get out on the bike, with some roaring support from Brighton Tri Club and my number 1 fan and girlfriend.
The bike leg was perhaps my strongest ever in a triathlon, which is no surprise as it’s something I’ve been working on throughout the winter. A rolling, non-technical course on main roads – my perfect course. The first 6 km included a 335 ft elevation gain so my average power was higher than usual at 318 watts however, this settled down as the race progressed. There were two areas of the course which double backed on the same road, offering a great opportunity to time check against my top competitors. At the 20 km point I spotted two of my top competitors 45 seconds ahead, which I managed to maintain until the 30 km point, by which time I was gaining on them. After the final roundabout, the course brought us back into Steyning, so I increased my cadence and tried to prepare my legs for what I knew was going to be a tough run. I finished the bike course in a time of 53 minutes 48 seconds, managing to hold 304 watts average as well as an average speed of 39 km/hour.

Coming into transition 2 I had even more support from the club and changed into my running shoes without any problems.

Matt Brown Triathlon

Matt Brown Triathlon

Jumping off the bike my legs felt strong. My main focus during the first km was to get into a controlled rhythm rather than trying to push the pace. The first two kms were undulating, with a slight downhill to the Bramber roundabout. Immediately off the roundabout we hit a long gruelling hill and I began to catch one of my main competitors. Running along the Steyning High Street I passed him feeling strong, holding 3 minutes 37 km pace. Then going into km 4, disaster struck! My feet were wet from the swim and began to rub against my insoles. Throughout kms 5 and 6 my feet were getting progressively worse and by km 7 I could see blood on the side of one of my shoes. Unable to acknowledge supporters and fellow team mates I had to put my head down and just focus on completing the race. It was absolute agony and by the last 0.2 km I was barely more than jogging pace. I finished the run in a time of 31:52, with a slightly disappointing average pace of 3 minutes 56 per km. Crossing the finishing line and my shoes were off within seconds!

My overall position was 4th with a time of 1:38:13, just over 2 minutes behind the winner with a time of 1:35:53. This also gave me 3rd position in my age group. Overall it was a great event and I highly recommend it for next season. I’m really happy with my result and even more so with the progress I’ve made since last season. I cannot wait until my next race in three weeks, which is the Swashbuckler Triathlon in the New Forest. Plenty of time to get myself a new pair of shoes!

I’d like to say a massive thanks to my sponsors for some amazing new kit and nutrition, and especially to my coach – the hard work is paying off!

Train Hard – Race Fast!

By | Matt Brown | No Comments

Train hard – race fast!

It’s widely known that in order to be able to put maximum effort into a race, you need to train hard! You need to be able to push through not just the physical barriers, but the mental barriers as well.
Training ‘hard’ can mean different things to different athletes. For example, riding for 6 or 7 hours until bonking, or spewing on the roadside after a short interval session. Hard training gets the body and mind used to entering those ‘dark places’ where you want to curl up on the side of the road and give up.

Pushing yourself into this state during training will ultimately increase your pain threshold and allow you to race even harder. I always remind myself that if I can push to extreme limits in training, then I can take comfort in knowing that I can do it during a race. As a result I get even more enjoyment out of races
now, rather than hanging off the handlebars wishing that I tried harder during training.
Hard sessions during my typical training week include some high intensity turbo intervals, as well as some low cadence hill reps. I like to mix up my turbo interval sessions by varying the intensity and duration, for example 8 x 30 seconds at 200% of my FTP or 6 x 3 minutes at 115% of my FTP. My hill rep session is done on a local climb that featured in the 2014 Tour of Britain, called Ditchling Beacon. The average gradient is 9%, with a few hair pins reaching 16%. I usually complete 6-8 reps which takes just over 6 minutes, holding 100% of my FTP.
Limiting my hard sessions to 2 or 3 per week is vital for efficient recovery. Having a structured training plan and varying my sessions between long, short, hard and easy has been proven to be a much more effective method than going out and blasting every set. My coach is constantly assessing my fitness progression and fatigue levels in order to make sure that I’m not overtraining, and more importantly that I will be in peak form for my target races.

Overall, incorporating ‘hard’ sessions into a well structured training plan is the key to being able to race fast, and will help me achieve more during the 2017 racing season.

Trek’s Taken The Domane To The Next Level

By | News | 2 Comments


The Domane with front and rear IsoSpeed has it all: Blistering speed, smooth race comfort, and superior balance for precision handling and all-day domination.

When the Trek Domane SLR tagged along with our Trek rep to visit our shop earlier this year, you could forgive us for being a little dubious of the new ‘incredible’ and game changing features that it showcased as that is something that we hear a lot. But in the case of this bike, riding is believing.

The staff in the shop took it in turns to ride the bike around Narberth to get a feel for it, we played with the slider setting which dictates the perceived stiffness of the frame (up increases stiffness, down reduces). At full height, the frame felt very responsive and in no way felt lethargic, it  claims to be as stiff as the Trek Emonda at that level. When we put the slider down to the bottom (around 30% more compliant then the previous Domane) we decided to put it to the test and took it off road and onto a gravel path nearby the shop, it was at this moment that the bike won us over. Wow! It took the harsh terrain in its stride and the feeling of powering along at speed on a road bike in what would usually definitely be out of a road bikes comfort zone was nothing short of exhilarating.

It is the bike in Trek’s arsenal and has been used on the cobbles by Trek’s Factory Racing Team. As a young, speed orientated rider, the Domane had never appealed to me, comfort wasn’t the priority, but this bike changed that.

We keep the Domane in stock and it is available for a no obligation test ride – Pop in or give us a call/message. Got a question? Get in touch, our friendly staff are happy to help.

Call us on 01834 862755 – Email info@pembrokeshirebikes.co.uk – Chat to us via our website chat

We keep the Domane in stock and it is available for a no obligation test ride – Pop in or give us a call/message. Got a question? Get in touch, our friendly staff are happy to help.

Call us on 01834 862755 – Email info@pembrokeshirebikes.co.uk – Chat to us via our website chat

See The Bike
Trek Domane Pembrokeshire Bikes
Front IsoSpeed, located at the top of the head set, is captured in a rocker cup similar to rear IsoSpeed. This allows the steerer tube to flex, providing additional compliance at the front of the bike. The rocker cup of the upper steerer has zero lateral movement, allowing the bike to steer and handle with precision.
Trek also added adjustability to the rear of the Domane SLR. By loosening a bolt that doubles as the lower water bottle cage bolt, you can then move a slider up and down on the seat tube. Moving it up stiffens the ride by effectively shortening the section of tube that is flexing and Trek claims nearly matches the stiffness of the Emonda. Moving it down softens the ride up to 30% more then the previous Domane.
The Shimano RS805 hydraulic disc Flat Mount brakes provide ample performance and alway feel ready to go.
Great clearance means you can put some fast 25mm tyres on or if comfort is more up your street, some 32mm tyres.

Mavic Vision is here

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Pembrokeshire Bikes Mavic Vision Kit
Pembrokeshire Bikes Mavic Vision Kit

We are really excited to have the Mavic Vision clothing range in for the winter season. The kit is the usual practical excellence we have come to expect from Mavic, clothing and accessories that keep you warm, dry, and now well illuminated on rides where daylight/light is at a minimum. It offers great value by any standard, and high-vis has never looked this cool!


See the range here



By | Ironman, News | One Comment
Pembrokeshire Bikes assembled a team of the finest mechanics the west country has ever seen for IRONMAN 70.3 Exmoor. It was a great adventure with absolutely no mobile signal or wifi, and even the GPS struggled to work at times. Myself, Ollie, Glenn and Dan left the shop late in the afternoon fully loaded and in great spirits for the weekend ahead. It took us what seemed hours once we had left the M5 to find our accommodation in the national park, and pulling the trailer up the serious, steep climbs on the skinny roads was a bit hair raising at times and definitely wore on us as the journey went on. It was a massive relief to finally get to the accommodation,  a beautiful well furnished converted barn in a bunkhouse style with lovely views and countryside all around.

Day one at the IRONMAN expo was great, the atmosphere was buzzing and we were flat out all day repairing bikes and selling race day essentials, the only issue was the lack of signal for both our phones and our card machine! For people paying by card we had to take a walk over to the lakeside cafe and use the wifi to FaceTime the shop and take payment that way, far from ideal! The Race Ready Check proved popular as always and we know that we saved many athletes weekend carrying it out.

We spent the evenings cooking up good food, driving up to the top of the hill to get signal to call our wives/partners and relaxing with a couple of drinks.


The Sunday is always the worst part of the trip, a 3am start to get to T1 for the mechanics briefing and positioning. We split into our groups and provided mechanical assistance to the athletes around the course in the vans. The tight, windy country roads of Exmoor proved quite a challenge to navigate with the vehicles, it took some pretty serious driving from myself and Dan to keep ourselves out of the way of faster riders as we made our way to different incidents. All in all it wasn’t too bad of a day, a few broken chains, bad punctures and rear derailleur issues but nothing catastrophic.
Once all the athletes were off the bike course we made our way back to the expo where we waited for riders needing assistance to pack their bikes down ready for travel, and packed up our shop. We managed to get on the road before too long and made it back to Pembs tired, but fulfilled in knowing it was a job-well-done!
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