How to Get Started Following a Break From Endurance Sport

Time out from sport is more common than many of us might imagine. Breaks from training happen for all different reasons: injury, fatigue and burnout are perhaps the more obvious. Just as often though I’ve known athletes to have enforced breaks due to pressures such as work, divorce, depression or, alternatively, happy life events such as having a baby or …

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 …

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. …

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 …

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 …

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 …

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 …

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…