Category
Tips and Advice
Guides and advice on bikes and training.
Performing and analysing torque intervals
We have recently launched a short course entitled, “Cycling Science: the essentials of cycling physiology and coaching”. For further information about the course, please click HERE. In this article, we are covering content from the fifth module of this short course, where we provide examples of our favourite training sessions. Two weeks ago we discussed […]
Strength training for cycling
We have recently launched a short course entitled, “Cycling Science: the essentials of cycling physiology and coaching”. For further information about the course, please click HERE. In this article we are covering content from the fourth module of this short course, which includes the rationale for including strength training in a cyclist’s training programme, which […]
Periodisation for optimal cycling performance
We have recently launched a short course entitled, “Cycling Science: the essentials of cycling physiology and coaching”. For further information about the course, please click HERE. In this article, we are covering content from the third module of this short course. The complete module covers the principles and different models of periodisation and also includes […]
Assessing endurance performance – The value of field testing
We have recently launched a short course entitled, “Cycling Science: The essentials of cycling physiology and coaching”. In this article, we are covering some of the content from the second module which focuses on assessing endurance performance. For further information about the course, please click HERE. Performance testing is often implemented to assess adaptation to […]
The factors that determine VO2 max
Endurance exercise is a physiological challenge to the human body. Our ability to perform for a prolonged period of time is mostly dependent on four factors: 1. VO2max;2. Cycling economy;3. Maximal sustainable intensity (Threshold);4. Muscle power. In this article, we will provide a brief summary of the factors that determine VO2max. VO2max The most common […]
Stop talking yourself out of a good performance. Self-talk, Part 2
This article is the second in a series on motivational self-talk. Be sure to read last week’s instalment if you haven’t already. One of the most common limiters to our cycling performance is the inner monologue we have with ourselves on the bike. We’ve got to get our nutrition and hydration right for sure but […]
How getting inner monologue right can improve performance. Self-talk, Part 1
In his recent book, Endure, the renowned endurance sports writer Alex Hutchinson reflects on his early experiences as a competitive runner (yes, I know this is the Bike Hub, but stick with me here for a minute), saying that if he were to go back in time, he would train differently based on what new […]
Motivation: Getting the push and pull right
What does it take to achieve your goals at an event? Whether you’re lining up a specific time at the Cape Town Cycle Tour or just hoping to cross the finish line at the ABSA Cape Epic, there are two things you need to master in order to achieve that goal: firstly, you need to […]
Smiling your way to a breakthrough performance
“Your race photos are ready for viewing”. It’s the line in the email from the race event photographer that grabs us every time. Click. The webpage opens up and …? Aargh! We look terrible in every photo! Ugh, we don’t need the reminder of the suffering we were feeling! Close browser. So we begin to […]
The hurt locker: Why quitting is all in your head
Think back to the last time you quit. It may have been as recently as this morning’s training ride where your legs screamed blue murder as the group attacked. Doing your best to hang on to the group, you hit a limit, something in you snapped and you just couldn’t pedal anymore. Forced to say […]
Your mental game is no longer a black box
Nah, I couldn’t do that. That was a colleague’s response after I told him that a friend of mine had just completed the Munga, a 1,000km single stage MTB race across South Africa. In fact, he didn’t just finish it – he smashed a Top 10 result. Boom! Nah, I couldn’t do that. There we […]
How to take that much-needed off season break
Every season has a beginning, middle and an end. What happens when it ends is often a source of confusion for athletes. “Transition phase” is a term that is frequently misunderstood and often not known about. This is traditionally a phase of active rest and recuperation and commonly prescribed after the season has finished. Some […]