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  1. I am struggling to convert from triathlete to mountain biker. Was an age group racer, took off for 24 months, started mountain biking in May of this year. I am back to my racing weight of 61kg and training 63kg. The problem(s): Power, I seem to lack power output at crucial stages and loses momentum. Gearing, I am searching between gears. Pedalling stroke, I do not feel smoove, almost like I am stomping at the pedals, to generate more power. Crank lenght, purchase the bike with 175 cranks, TT bike had 170. Observation: In triathlon or TT, would pull a big gear, cycle full circles, get on top of the gear and hold the momentum/gear. In mountain bike, I am perhaps on too big a gear, do not get over the gear(stomping) and when I need to power, I have just nothing left? If the roads go up, I am fine, think power to weight and I can get in a rhythm and hold it, but on district corrugated roads, sandy stretches I get left behind, far behind. Training: Intervals Tuesday Steady ride Thursday with short hill repeats Sat long, race pace, technical, bit of climbing Sun recovery ride Between 200 and 230 per week Mondays and Wednesday, gym and swim Appreciate all inputs.
  2. The Sports Science Institute of South Africa (SSISA) together with my Training Day Triathlon Academy, PowerTap, CycleOps and Bicycling magazine, is proud to present an evening workshop with world -acclaimed coach Joe Friel & exercise physiologist at SSISA, Dr Ben Capastagno. Click here to view the article
  3. Tapering is a training strategy that allows endurance athletes to achieve peak performance for major competitions. Manipulating both the volume and the intensity of the training during the taper allows the athletes to flush out any fatigue without losing training induced adaptations. View full article
  4. 2014 presented South Africa’s top cyclists with a ‘new’ challenge as some of the major races took place at moderate altitudes. The first race of the 2014 MTN National MTB series took place in Dullstroom and one of the SA XCO Cup Series races took place at the Afriski resort. These two locations would have compounded the usual stress of racing with the additional stress of lower oxygen availability. In this article I will explain the physiology behind competing at altitude and also offer some practical tips on how to minimise the potential detrimental effects of competing in this oxygen-starved environment. Click here to view the article
  5. The benefits of strength training on endurance performance have long been debated. Previously strength training was thought to negatively affect endurance performance due to increases in muscle mass and the feeling of tired or heavy legs. However, recent research has shown that it is possible to improve endurance performance by incorporating well-structured strength training as part of your preparations. In this article we will explain the proposed benefits of strength training as well as provide some guidelines on what to look for in a strength training programme. Click here to view the article
  6. Hi to all the Hubbers out there! Ever since I've started working from home December 2013 I have more time for training but I dont know if I'm doing the right kind of training.. I normally ride my MTB 5 times a week (or I'm trying to). Distances from 20km - 80km. The shorter distances I tend to ride fullgas and the longer rides at a much easier pace. After my 4th ride in a week my body is "eina" ....from shoulders to hands and my legs is burning. This might also be incorrect bike setup, but according to my local bike shop everything is fine. When it comes to HR I use the formula 220 - Age to get my maximum HR, this cant be correct so Im looking for someone in Cape Town (Northern Suberbs) to help me with correct bike setup, correct training plan, nutrition help and HR zone help????? I would like to hear your thoughts and plz help if you can. Cheers
  7. So, I've been riding quite seriously for about a year. I've been training really hard on the bike and my IDT fro the last 6 months. I've now dropped 2 kilograms and my legs are getting stronger. But, my upper body is starting to look like Chris Froome's - white, pasty and without any muscles or definition. Yuk I'm currently doing cycle training 4 or 5 days a week. Does anyone have any brilliant suggestions with regard to training my upper body so I don't look like a wimp, when I take my shirt off? I'm 50, done some weight training previously and spent some time in the gym.
  8. A very important, but often neglected area of training for endurance athletes is strength-work. In light of this - the Discovery High Performance Centre of the SSISA will be hosting a workshop specifically geared at strength training for endurance performance. Click here to view the article
  9. Regeneration Outdoor and Cycle Lab Tyger Manor is hosting a Nutrition Workshop for MTB rider. Training and event nutrition. Dr Jeroen Swart from Sport Science will be the presenter. Who is Dr. Jeroen Swart: Sports physician and Exercise physiologist. Founder of Science to Sport. Inventor of ErgoFiT Cycling Ergonomics. Olympic coach. MBChB, MPhil, PhD. Date: 29 July 2014 Time: 18:30-20:00 Venue: NG Church Durbanville-Bergsig RSVP: workshops@regenerationoutdoor.co.za Info: www.regenerationoutdoor.co.za · General Nutrition · What nutrition to use to kick start the body · Nutrition to be used for pre season, racing competitions and recovery · DO and DONTS of Nutrition 1Unfollow
  10. Hi there, I am looking for some people to train with for Hill2Hill n September. I find that i dont have the drive to get up and go unless there is someone to brave the cold with. I am currently focusing on short rides with high intensity training and then on the weekends i do a longer ride with less intensity (40%-50%) with more technical stuff thrown in, and not avoiding climbing either. Anyone in Howick or surrounds that is interested please shout!!
  11. We have entered Cape Epic 2015 and was wondering if anyone has advice on whether we should do the Cape Pioneer in preparation for the Cape Epic? Is it too close to Epic or do you see it as a good training ride?
  12. How much training do you need for the 175 stage race? Do you need to be riding over 100km?
  13. This is a request to all experianced MTBers I am well behind on my Sani2c training, what can i do to maximize my fitness/hill climbing ability before the 14th of May? I work Monday-Friday 7am-6pm. I have an indoor trainer and gym memebership I have done the two previous Sani2c, but not much riding after that. Please give me some idea how I can rescue my Sani2c
  14. G'day Hubbers, Could anyone please give advice on a PowerBeam Pro VS. i420 indoor cycle. I have very little IDT experience I only ride MTB so I think it would be good using PowerBeam trainer so I still sit on a MTB, while on a i420 cycle it is more road setup. But would you get the same training from a PowerBeam Pro vs. i420 indoor cycle. i420 is heavy so I feel you could work harder I don't believe cost would be that big differance cos if I buy a a PowerBeam Pro I would still want a new rear wheel with slick tyre + I'm running X01 so that means wheel with X01 cassette. Then also extra miles on your bike = servicing. And is it good to have your carbon frame clamped down while your going working hard on bike ...must be a lot more stress on frame?
  15. So what are you up to training wise this week? Some climbing? Intervals? Or tapering your ass off? I was planning to ride a 2h session on Wednesday and Thursday and maybe focus some more on stretching every day. Nothing on Friday and Saturday though. What are your plans?
  16. With less than 3 weeks away from the PnP Cape Argus Cycle Tour, we invite you to join a panel of experts for a cyclists' webinar Thurs 20 Feb 6pm, covering nutrition & training in preparation of the Argus Cycle Tour. Hosted by Dis-Chem Pharmacies, and with input and advice from Mark Wolff, Team Westvaal BMC, Team Bonitas, and elite riders from both of these teams, this will be an informative and useful session, as we discuss nutrition, training and final preparations for your best Argus yet. Should you be interested, click on the link below to register and participate. https://attendee.gotowebinar.com/register/6268626208675597825 We look forward to sharing in the session with you. Regards
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