If you are new to cycling or returning to the bike after a long break, you may wonder how long it will take to improve your cycling fitness. There is no definitive answer. How quickly you improve depends on factors such as your current fitness level, training history, training frequency, intensity and duration, nutrition, recovery and your goals. However, there are some useful general guidelines. How quickly can you expect to improve? The first few weeks of consistent trainin

“The biggest difference was the confidence I gained, knowing I'd prepared properly this time.” For a rider living in Canada and originally from Spain, preparing for the 2026 Cape Epic meant more than simply building fitness. With five months to prepare and a Canadian winter limiting outdoor riding, the focus was on creating a structured approach that covered training, recovery, nutrition, pacing and race preparation. The goal was simple, arrive in South Africa knowing he had

A recent coaching enquiry asked me a simple question: “Have you done The Munga yourself?” The answer isn’t straightforward. I’ve lined up four times, and finished two. I’ve gone off route, chased a podium, mentally crashed out, and learned what it really takes to manage fatigue, decisions, and the unexpected. There’s a moment, somewhere deep into a long race, when everything gets quiet. Not physically quiet — your drivetrain still hums, the wind still pushes, the Karoo stretc

“The Epic was a wonderful experience. I finished on my birthday, shared it with my brother-in-law, and helped turn an invisible battle into a visible journey.” From the heat of Paarl to the elation of crossing the finish line on his birthday, Jann’s first ABSA Cape Epic was more than a race... it was a journey of resilience, purpose, and unforgettable memories. Riding in honour of his late wife and supporting the Landi Prinsloo Foundation to raise mental health awareness, he

Cycling is more than just a form of exercise; it's a passion that connects you with the outdoors, the community, and the thrill of the ride. But what happens when that spark fades? How do you get your cycling mojo back? Whether it's been weeks, months, or even years since you last pedalled, rediscovering your love for cycling can be a journey. Even the most passionate cyclists lose their spark sometimes - especially after big events or intense training blocks. If you’re feeli

If you are looking for a challenge that will test your endurance, skills and mental toughness, a multi-day mountain bike stage race might...

As we age, cycling isn't just about watts and distance — it's about riding with purpose, staying healthy, and enjoying the journey. A holistic approach helps you thrive on and off the bike. Here are seven tips to support a more sustainable and fulfilling cycling lifestyle - Tip 1: Ride with purpose... Set realistic and meaningful goals that reflect your motivation, riding history, current fitness, and available time. Your goals might be specific, like completing a certain eve

If you’re over 30 and love to ride, you may already be considered a master cyclist — whether you realize it or not. The term “master” might sound like it refers to elite skill, experience, or achievement. In cycling, it’s much simpler than that. According to the Union Cycliste Internationale (UCI), a master cyclist is any rider aged 30 or older competing outside the elite or professional ranks. The UCI Masters Categories Each year, the UCI Masters World Championships brings t

Ultra-distance cycling races are physically and mentally demanding events that require above-average endurance, stamina and skill. Resting during these races is essential for maintaining optimal performance, preventing injuries and avoiding fatigue. Some of the benefits are: Resting allows the muscles to recover from the stress and damage caused by prolonged exertion. This helps to prevent muscle cramps, soreness and inflammation, which can impair the cyclist's ability to ped