How To Fuel for Ultra Endurance Bicycle Races
Use this guide to dial in your race nutrition for ultra races such as - The Munga MTB The Munga Grit The Munga Equipe Race Around Rwanda...
The Blog
I'm still learning, apologies for any errors and dry content.
- Raf.
- Oct 10
A Guide to Nutrition
Exercise and nutrition are connected, achieve sports performance at any level depends on meeting day to day nutritional requirements....
- Jun 24
Practical Advice To Enjoy Cycling In Winter
Before you head out of the door, remind yourself that the ultimate goal of every outdoor bicycle ride is to return home safely. The most...
- May 27
Get Yourself a MTB And Hit The Trails.
The rides are though and will take you out of your comfort zone. There are different frame type - hardtail, soft tail or dual suspension,...
- May 26
Testing Your Limits and Maybe Life Changing: Cape Epic
The Cape Epic is an annual mountain bike stage for the professional athlete to competitive amateur who from Sunday to Sunday tests their...
- Mar 5
Bicycle Safety Check
Here is a checklist to keep you and your ride safe and or prevent any mechanical mishaps. Frame and fork Check for damaged or bent frame...
- Jan 6
What is Your Level of Skill?
Beginner A cyclist who is new to the sport. A cyclist doing a certain event for the first time and looking for entry level training. Your...
- Nov 4, 2021
What is the Build Phase?
You have invested in a solid base training phase, and over the last 3 to 4 months you focused on your strengths and weaknesses, and...
- Oct 13, 2021
Complimentary Gran Fondo/Century Training Plan
Who doesn’t love free things? These gran fondo/century plans to prepare you for a long-distance road race/ride that ranges around 100km....
- Sep 4, 2021
How To Achieve A Monthly Climbing Goal
The month of August was dedicated to conquering Strava's climbing challenge outdoors as well as limiting the indoor training rides. What...
- Sep 1, 2021
Weekly Workout: Zone 2 Ride
While training in all zones is needed, Zone 2 sessions should be one of the most important training rides of any training program. - What...
- Sep 1, 2021
Training Guide
The first step is to set some cycling goals. Keep in mind a cycling goal doesn’t have to be a race or event; it can be anything related...
- Aug 24, 2021
Recovery Week: A Week Of Very Little Training
My recovery weeks generally consists of 2 active recovery rides during the week and one or two endurance rides on the weekends. There are...
- Aug 17, 2021
Weekly Workout: Active Recovery Ride
Recovery rides are extremely slow and often overlooked - this type of riding is very important in a training program as it helps in...
- May 19, 2021
What is the Base Phase?
The start of a new training season means the start of base training – it is an important part of every cyclist’s training because it...
- May 19, 2021
Training Zone Descriptions And Benefits
Training zones offer a quantifiable method of guiding workouts and determining intensity, below is brief description and the benefits of...
- May 19, 2021
Maximum Heart Rate Test
Do this test if you are training with a heart rate monitor. Test can be executed on an indoor trainer with optimal cooling or a long and...
- May 19, 2021
Lactate Threshold Heart Rate Test
Do this test if you are training with a heart rate monitor. Test can be executed on an indoor trainer with optimal cooling or on a flat,...
- May 19, 2021
Functional Threshold Power Test
Do this test if you are training with a power meter. Test can be executed on an indoor trainer with optimal with cooling or on a flat,...
- May 19, 2021
Indoor Trainer: Interactive Or Basic?
Poor light, horrible weather, bad traffic and limited time can take away the enjoyment and benefit of training outside, An indoor trainer...
- May 2, 2021
Guide: How To Structure Your Training Season
This guide outlines how you can structure your training season and gives you a sense of direction. Transition Phase For duration of 2-4...
- Dec 6, 2020
Training With A Power Meter
A power meter is probably the best tool ever develop to help you reach your cycling goals. What Is Power? It measures in real time the...
- Dec 6, 2020
Power Meter Options
Power meters can be located almost anywhere on the bicycle drivetrain; here are a few of the most common options, each with their pros...
- Dec 2, 2020
Training With Heart Rate
One of the most accessible and affordable means of quantifying how hard our body is working is to use heart rate. - What Can Training to...