Five Simple Training Tips.
Improving doesn’t have to be complicated! This blog post provides you with five simple tips that will help you improve your cycling...
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The Blog
I'm still learning, apologies for any errors and dry content.
- Raf.
- Jan 28
Sometimes All You Need Is a Walk or Hike
Go for a walk or hike alone with no distractions - phones, devices, and music. A walk or hike in nature triggers the release of...
- Dec 5, 2022
Season Review: What Went Wrong and How To Fix It
Taking the time to assess what went wrong this season can provide ample opportunity to improve your chances for success in the season to...
- Nov 30, 2022
Munga: Testing Your Limits…Maybe Life Changing!
This is a race that is in my bones, it is the failed attempts, it is in the seventh place finish, it is in the people i met and the...
- Oct 16, 2022
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...
- Oct 10, 2022
A General Guide to Nutrition and Hydration
Exercise and nutrition are connected, achieve sports performance at any level depends on meeting day to day nutritional requirements....
- Jun 24, 2022
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, 2022
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, 2022
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, 2022
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, 2022
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
If you're like most people, your days are filled with nonstop action. Between work, school, family obligations and social activities,...
- 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
How To Perform A 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
How To Perform A 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
How To Determine Your Functional Threshold Power
There are multiple ways to go about testing your functional threshold power or FTP. Times have changed, and training with power goes...
- 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...
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