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Add some Science to your Training

You may have noticed the letters TSS and a number next to the name of each session on the screen during class. Many of you ignore this and miss out on some important aspect of training with power. TSS or training stress score is a scoring system developed in the US to monitor your training to ensure that you train …

Jason FitzpatrickAdd some Science to your Training

The Myth of Winter Base Training For Cyclists

Traditional aerobic base training needs to go the way of the dodo. Long, moderate intensity rides are fun and good to incorporate into training, but even if you’re a pro it is a fool’s errand to devote the winter to low-intensity training in the hopes of building a stronger aerobic base. For the rest of us who are time-crunched amateur …

Jason FitzpatrickThe Myth of Winter Base Training For Cyclists

Base Training

Base training over December is the process of gradually developing a fitness platform. Base training forms the base of the pyramid and it is therefore the foundation upon which everything else rests. This phase of training is the longest macrocycle within your training plan and it is a way of preparing the body for the high intensity sessions to come. …

Nadine VisagieBase Training

Sitting at work: The silent killer

Picture a typical office. Think about the layout and how people use that office…   You probably imagined a lot of desks, and a lot of people sitting at those desks working on computers. How many of these imagined offices included people walking around or even just standing up while working? Probably not many, because modern workplaces have become synonymous …

Nadine VisagieSitting at work: The silent killer

Training Smaller Muscle Groups

Every human body is a beautifully complex vehicle which has a rather significant weakness – its driver! All too often I see an athlete who has been focusing on major muscle groups and completely neglecting the little guys. Training on the bike and working those lovely big quadriceps and getting into the hamstrings and calves is all great but in …

Nadine VisagieTraining Smaller Muscle Groups

Recovery

The balance between training load and recovery is essential to ensure progressive improvements in fitness. Proper recovery between training can be as important as the training session itself. How quickly you recover from training is dependent on array of factors including age, current fitness, general health, quantity and quality of sleep, nutrient intake as well as general stress. Allowing adequate …

Nadine VisagieRecovery

The Power and Importance of Mitochondria

Many of you may wonder what mitochondria is and why you should care about it. As an endurance athlete, the microscopic entities (organelles) located inside your muscle cells known as mitochondria are critical to your training and racing success. It doesn’t matter if you are a beginner or a pro athlete; the proper care and feeding of your mitochondria is …

Jason FitzpatrickThe Power and Importance of Mitochondria

Dodging Illness this Winter Season

Winter in Johannesburg finally arrived last week – and with a vengeance! As the cold weather kicks in, the chances of picking up the winter bugs increases dramatically, and can put a serious dent in your training. Here are three ways to detect and attend to the problem… 

Nerice SwanepoelDodging Illness this Winter Season

How Triathletes Can Use Intensity to Increase Performance

Experienced athletes will tell you there is no secret to racing faster. You have to train at the intensity or speed at which you want to race, in order to meet your competition goals. The magic lies in the training. If you want to run six minute miles on race day, you have to achieve this pace or faster in …

Jason FitzpatrickHow Triathletes Can Use Intensity to Increase Performance