Improving doesn’t have to be complicated! This blog post provides you with five simple tips that will help you improve your cycling performance. Follow these tips and you'll be on your way to reaching your cycling goals! Consistency Adaptability Progressive Overload Recover Fuel your body Move your body regularly every day or at least every other day. Consistency in training to me as a coach and athlete is exercising at least 3-6 times per week, which should be sport specific

The Cape Epic is an annual mountain bike stage for the professional athlete to competitive amateur who from Sunday to Sunday tests their limits by pedalling a mountain bike across the Western Cape in sunny South Africa. Typical Cape Epic Who can ride: At least 19 years old, declared medically fit by a professional, and properly trained for it. Dates: March-April (except for Covid, event was held in October 2021) Days: 8 Format: Team of 2 stage race Distance: +/- 680 km or 420

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 Bikingman Series Cape Epic Gravel Burn Race Around Austria Radamring 24hr Attakwas 36One MTB Challenge Swartberg100 Around The Pot 100/200 Miler Old Mutual Wealth Double Century and many others. Psst! The guide can also be applied to ultra bicycle rides, bike-packing adventure rides, century rides, etc. Personal tip: For the multi-day non st

Exercise and nutrition are connected, achieve sports performance at any level depends on meeting day to day nutritional requirements. This guide introduces some of the basics of nutrition and healthy eating, and the effect on your cycling performance. Please note this nutritional guide is not intended to be a medical opinion, diagnose, or treatment of any sort. Balanced Diet This refers to the intake appropriate amounts of food and fluid to supply nutrition and energy to supp

My recovery weeks generally consists of 2 active recovery rides during the week and one or two endurance rides on the weekends. There are recovery weeks where I do very little (2 rides) to no riding at all. Personally I found that a rest week completely off the bike creates more time for other stuff, more sleep, and brings more physical and mental freshness. Blend the easy week with the very best recovery method – 7 to 9 hours of quality sleep! Recovery happens when you sleep