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… 

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 …

More performance, without more training!

Muscular imbalances and inefficiencies are responsible for a great amount of energy wastage and performance loss. This is fairly obvious to most, but what isn’t so obvious and massively important, is a concept called proprioception. Proprioception is in effect a neuromuscular term that describes communication between the muscles and the brain via things called proprioceptors. They affect our lives in …

Overtraining Slows us Down!

A tailored training and nutrition programme that lies within your personal limits can go a long way to improving your performance says nutritional therapist and coach Ian Craig   “Overtraining is most frequently defined as a loss of performance despite the maintenance or increase of training load. It has been reported to be more common for athletes engaged in heavy …

The Benefits of Riding Alone and With a Group

It’s Friday night and you have your plans all set for your ride tomorrow. Your coach has put in a specific workout for you, or you have created your own workout that you know works well for you. Then you get a text or call from a friend trying to convince you to change your plans and go on a …

Demystify your Training Ride Report

Each session at CycleZone will target a particular energy system or multiple, depending on what is set out in our schedule. The intensity at which you ride is directly related to your measured FTP, and therefore matching your output to the “load” is your most important metric.The “load’ metric during a session is essentially the target watts for a specific …

Zone 2 Training For Endurance Athletes

Almost everyone training with a goal and a purpose has some form of structured training which is based on different training zones, intensities and workouts spread through a week or a training block, something that could also be called microcycle and macrocycle.

Threshold Testing in Cycling

Lactate Threshold is a concept that has gained significant acceptance in endurance training.  First, let’s get a few definitions out of the way: Lactate Threshold (LT): is known by a few different terms, e.g. lactate threshold (LT), lactate inflection point (LIP), anaerobic threshold (AT) or Onset of Blood Lactate Accumulation (OBLA).  In practical terms, it is the point at which …

The Benefits of Caffeine for Endurance Athletes

Understandably so, endurance athletes are always in search of a boost in energy and performance. More often than not, caffeine is the go-to for athletes. But is caffeine truly an ergogenic aid and is it safe? According to American College of Sports Medicine, caffeine may be the most widely used stimulant in the world. It can come in many forms …

Interval Training: how to improve your fitness and increase your VO2max

Training at intensities above 90% VO2max is one of the most potent routes to fitness   Cyclists, swimmers, rowers, cross-country skiers, orienteers, triathletes and runners all engage in interval training in order to increase the amount of time they spend exercising at very high intensities. A runner scampering along without stopping at his/her current best 10k velocity might be able …