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Coaches’ Corner

Race Day Nutrition

Pre-race meal. Our bodies store carbohydrate in the form of glycogen in two main areas; our liver and our muscles. The liver stores approximately 100 grams of glycogen, while our muscles can store ~ 500 grams of glycogen. The rationale for eating before a race is to replenish our liver […]

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The science of cross-country mountain biking

Cross-country mountain biking or XCO (the acronym given to the Olympic discipline) has increased in popularity in South Africa and globally over the past few years. The growth of this particular cycling discipline can largely be attributed to its inclusion in the Summer Olympic Games in Atlanta in 1996. When […]

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Achieving maximal results with polarised training

Achieving maximal results with polarised training When searching the internet for training advise or even when reading the most popular cycling training books, you will soon realise there is allot of conflicting thoughts about the most affective training strategies. The very traditional school of thought has always advised long hours […]

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When looking for a coach

I’ve seen many athletes make the big mistake of hiring a trainer who in fact has little or no knowledge about the sport they are training for and often turn out to be detrimental to the athlete leaving them worse off than before they went looking for help. Here are […]

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Improving your recovery

Recovery should: Improve the quality of training Prevent overtraining or maladaptive training Decrease the risk of developing an overuse injury Improve performance in competition Sports scientists have been investigating which are the most appropriate techniques and procedures to assist athletes to recover. While the jury is still out on the […]

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Periodisation

The bike rider within each and every one of us would like to become fitter and faster. There is no better way to achieve this than to train intelligently. One of the easiest ways to train intelligently is to structure your training. However, simply having structure and training regularly is […]

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The ins and out of altitude training

Altitude / hypoxic (low oxygen) exposure has been proposed to have a significant performance enhancement effect. It has been proposed that altitude exposure results in decreased oxygen availability and thus a lower partial pressure of oxygen in the blood. A decreased partial pressure of oxygen stimulates the kidneys to produce […]

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