Training for Speed and Power: Avoid This One Big Build Phase Mistake

You’ve built yourself an impressive aerobic engine from a solid Base Training program. But that’s not all you need to do. Now it’s time to turn up the wick and convert that endurance into speed and power. That’s what the Build Phase is meant to do. In this blog post we teach you how to do it. Base Phase You’ve been working on acquiring general fitness which includes aerobic endurance, muscular force and speed, and have started working on muscular
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Riding in Hot Conditions – Top Eight Tips for Surviving Summer

With summer upon us in earnest and the hottest months of the year just around the corner, here are our top 8 tips for riding in hot conditions and beating the heat on the bike. Take Care of Your Skin Australia leads the world in many areas, but this one is not something to be proud of. Due in part to latitude, a love of outdoors life, and the effects of the southern polar ozone hole, we are the skin
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Base Training: Why You Need to Build Up Slow If You Want To Go Fast

So you’ve signed up for a charity ride, gran fondo, or a mountain bike marathon with your mates. You’ve heard about the benefits of High Intensity Interval Training and thought “That’s for me!” More speed and big fitness in half the time. Be careful, though. If you don’t keep your training at lower intensity – for at least part of the time – and establish a solid base of endurance, your progress will drag to a halt and burnout is
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Essential Mountain Bike Gear for Your Next Ride

The Mountain Biker’s Motto Being prepared while out on the mountain bike trail is an absolute must. While looking after your fellow biker is a central part of the ethos of mountain biking, presuming on the kindness of others is regarded as bad form. You should aim to be self-sufficient, and to this end we present a list of the essential mountain bike gear that you need to take on every ride. A great rule of thumb is to pack
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The Insiders Guide: How to Choose a Mountain Bike

I’m so confused! Are you confused by the amount of choice in the mountain bike market? Don’t let the fear of making the wrong choice stop you making any choice at all. Let us help turn off the marketing noise and turn up the focus on what matters most when you choose a mountain bike. Choose a mountain bike that fits you properly. It doesn’t matter how good a deal the bike you are looking at may be otherwise, if
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The Different Types of Mountain Bike – A Dummies’ Guide

But it’s a just mountain bike, right? Yes it is, and no it’s not. In an earlier article we looked at what to prioritise when buying your first bike. In this article we aim to help you get a taste for the the types of mountain bike and the type of riding each is designed to do best with some well-selected videos. Then you can make up your mind what kind of mountain bike is right for you! Types of Mountain Bike
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The Unconventional Guide to Strength Training for Cyclists

Who should do strength training for cyclists? Elite amateurs or pros spending 25+ hours a week on a bike probably won’t get much benefit from strength training for cyclists. But for the rest of us, it makes us more useful humans and keeps muscle imbalances and injury at bay. Done the right way, it brings improved bike control on technical trails and greater confidence and stability when cornering on the road bike to name two things it can do. It
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Strength Training for Cyclists: Help or Hindrance?

The research done to date on the effects of weight training on cyclists has brought mixed results. The study done by Ben Hurley at the University of Maryland had 10 healthy men take up strength training (bench presses, hip flexions, knee extensions, knee flexions, press-ups, leg presses, lat pulldowns, arm curls, parallel squats, and bent-knee sit-ups) for 12 weeks, while eight other healthy men served as controls. After 12 weeks, the strength-trained men improved their endurance while cycling at an
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What You Need to Know About Training Zones

Training Zones When you’re trying to improve your riding, what’s more important – how far you ride, or how fast?  Those new to mountain biking and road cycling will improve just by riding more frequently and gradually building distance. However, after a few years further gains from that approach become harder to find, and the intelligent use of intensity and training zones in a structured cycling training plan assumes much greater importance. The Specificity Principle Part of the reason for
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5 Gadgets to Improve Your Cycling Training

Gadgets are definitely a thing with cycling. Here are five we reckon will have the biggest impact on your cycling training. Power Meter Yes, it’s entirely possible to be a great cyclist without a power meter. Having one doesn’t magically allow you to start pulling extra watts out of the air. However, success leaves clues. The fact the majority of the pro peloton is training and racing with them these days suggests they offer worthwhile advantages. The primary advantage is
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