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How's Your Breathing? Better results with better breathing on the bike
To most athletes, learning to breathe sounds like a waste of time. But what if training the breathing muscles could improve your...
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dirtyheart
Sep 9, 2020
SHEveresting – Women’s Everesting for Charity
During the break from elite cycling races, enforced by the Covid-19 pandemic, the challenge of Everesting became increasingly popular. As...
dirtyheart
Feb 25, 2020
Skills4What – An Average Girl’s Guide to Being Better
We’ve all been there. The feeling of impending doom when we are riding along merrily on a trail and then we approach a technical rocky or...
dirtyheart
Nov 4, 2019
Don't Foam Roll Your IT Band. Do This Instead.
Have you ever foam rolled your IT band to relieve knee pain, hip pain or general discomfort in your upper leg? If so, you're not alone....
dirtyheart
Oct 14, 2019
NUTRITION CHALLENGES OF THE FEMALE ENDURANCE ATHLETE
Being a female athlete comes with its perks –toned and strong bodies, being able to outrun the average guy and getting a chance to stop...
dirtyheart
Oct 1, 2019
Getting the Hips Strong Makes for Better Cycling
The hips are one of those body parts that most of us don't really think about until they're bothering us. When you hit the gym,...
dirtyheart
Aug 20, 2019
How differently should you be training from men, as a woman?
The gender data gap has made headlines in recent months. Best explained via examples, it’s the phenomenon that means women are 17 per...
dirtyheart
Nov 28, 2018
OFF THE BIKE TUESDAYS - PART 3: Plyometrics (Power Movements)
A while back we created a segment on our social media channels which promoted some off the bike exercises which are cycling specific and...
dirtyheart
Nov 23, 2018
How's Your Breathing? Better results with better breathing on the bike.
To most athletes, learning to breathe sounds like a waste of time. But what if training the breathing muscles could improve your...
dirtyheart
Nov 15, 2018
OFF THE BIKE TUESDAYS - PART 2: STRENGTH
A while back we created a segment on our social media channels which promoted some off the bike exercises which are cycling specific and...
dirtyheart
Nov 15, 2018
How Cyclists Get Injured And How To Prevent These Common Injuries.
Cycling is one of the most popular outdoor activities in the world. It's a great way to boost your health and give yourself an intense...
dirtyheart
Nov 12, 2018
Off Season - What, How, When And Why. Do I really need to take one?
For pro racers, off season is here and that means time off, time for vacation or time for activities that they can’t really do during...
dirtyheart
Nov 6, 2018
OFF THE BIKE TUESDAYS - PART 1: STRETCH
A while back we created a segment on our social media channels which promoted some off the bike exercises which are cycling specific and...
dirtyheart
Nov 5, 2018
Maintaining Cycling Motivation - Keep your MOJO going
How do you maintain cycling motivation through a season? What about those people who seem to race season after season and still have the...
dirtyheart
Nov 1, 2018
7 Mental Health Benefits of Riding Bikes
We all know that riding bikes is great for our physical health. It improves cardiovascular fitness, reduces body fat, builds strength,...
dirtyheart
Oct 31, 2018
10 Foods To Beat The Heat and Hydrate
It's heating up in South Africa with humid temperatures and scorching sun. We all love to get outside and enjoy these days of the year,...
dirtyheart
Oct 23, 2018
Let's Play
Whether or not we choose to act according to social norms is our own choice, but as the years accumulate and we become steadily older,...
dirtyheart
Oct 19, 2018
Ride Strong Through Menopause
It's a fact of life: At some point, half the population starts experiencing hot flashes, lousy sleep, and muscle loss. But women cyclists...
dirtyheart
Oct 16, 2018
Get some zzzz...
Improving amount + quality of sleep can lead to serious performance gains. Elite and professional athletes know that habits off the court...
dirtyheart
Oct 5, 2018
Going from Good to GREAT!
What will it take for you to go from good to great? Why can’t you do that stage race? Why can’t you be on the podium? And this applies...
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