FIT STRONG FAST

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...

Write a comment

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...

1 comment

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. F...

Write a comment

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 f...

Write a comment

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, strengthe...

Write a comment

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 cen...

Write a comment

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 w...

Write a comment

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 performa...

Write a comment

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 w...

Write a comment

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 wo...

Write a comment

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 rac...

Write a comment

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 w...

Write a comment

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...

Write a comment

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, an...

Write a comment

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, a...

Write a comment

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, th...

Write a comment

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...

Write a comment

Get some zzzz...

Improving amount + quality of sleep can lead to serious performance gains. Elite and professional athletes know that habits off the court...

Write a comment

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...

Write a comment

Food 4 thought…. ag, I mean, food 4 the weekend warrior

So much information comes from experts and professionals and what they eat and don’t eat, but is it really the best advice for the weeken...

Write a comment

{"items":["5f587b92b28f0e00178bfa0b","5e54f7b08bbc46003b00f734","5dbfd90d966a1a0017a0e694","5da804a8b19b9a001845b350","5da804a8ea78a40017c984e1","5da804a865992f001794d2e7","5da804abea78a40017c984e4","5da804abeaf6f700172ce1ff","5da804ab6f0a2600174d276a","5da804abc467d50017b75f04","5da804abb19b9a001845b355","5da804ab23d84e00174056d6","5da804ab23d84e00174056d8","5da804abc467d50017b75f06","5da804ab23d84e00174056d5","5da804abc4a3200017307225","5da804abb19b9a001845b356","5da804abd7d7710017464591","5da804abbe397f0017807d6e","5da804abea78a40017c984e6"],"styles":{"galleryType":"Columns","groupSize":1,"showArrows":true,"cubeImages":true,"cubeType":"fill","cubeRatio":1.3333333333333333,"isVertical":true,"gallerySize":940,"collageAmount":0,"collageDensity":0,"groupTypes":"1","oneRow":false,"imageMargin":16,"galleryMargin":0,"floatingImages":0,"chooseBestGroup":true,"smartCrop":false,"hasThumbnails":false,"enableScroll":true,"isGrid":true,"isSlider":false,"isColumns":false,"isSlideshow":false,"cropOnlyFill":false,"fixedColumns":1,"enableInfiniteScroll":true,"isRTL":false,"minItemSize":50,"rotatingGroupTypes":"","rotatingCubeRatio":"","gallerySliderImageRatio":1.7777777777777777,"numberOfImagesPerRow":1,"numberOfImagesPerCol":1,"groupsPerStrip":0,"borderRadius":0,"boxShadow":0,"gridStyle":1,"mobilePanorama":false,"placeGroupsLtr":false,"viewMode":"preview","thumbnailSpacings":4,"galleryThumbnailsAlignment":"bottom","isMasonry":false,"isAutoSlideshow":false,"slideshowLoop":false,"autoSlideshowInterval":4,"useCustomButton":false,"bottomInfoHeight":0,"titlePlacement":"SHOW_ON_THE_RIGHT","galleryHorizontalAlign":"center","galleryTextAlign":"center","galleryVerticalAlign":"center","scrollSnap":false,"itemClick":"expand","fullscreen":true,"allowSocial":true,"allowDownload":false,"allowTitle":true,"allowDescription":false,"loveButton":true,"loveCounter":false,"videoPlay":"hover","scrollAnimation":"NO_EFFECT","scrollDirection":0,"overlayAnimation":"FADE_IN","arrowsPosition":0,"arrowsSize":23,"watermarkOpacity":40,"watermarkSize":40,"useWatermark":true,"watermarkDock":{"top":"auto","left":"auto","right":0,"bottom":0,"transform":"translate3d(0,0,0)"},"loadMoreAmount":"all","defaultShowInfoExpand":1,"allowTitleExpand":true,"allowDescriptionExpand":true,"allowLinkExpand":true,"expandInfoPosition":0,"allowFullscreenExpand":true,"fullscreenLoop":false,"galleryAlignExpand":"left","addToCartBorderWidth":1,"addToCartButtonText":"","slideshowInfoSize":200,"playButtonForAutoSlideShow":false,"allowSlideshowCounter":false,"hoveringBehaviour":"NEVER_SHOW","thumbnailSize":120,"magicLayoutSeed":1,"imageHoverAnimation":"NO_EFFECT","calculateTextBoxHeightMode":"AUTOMATIC","calculateTextBoxWidthMode":"PERCENT","textBoxHeight":0,"textBoxWidth":200,"textBoxWidthPercent":50,"textImageSpace":10,"textBoxBorderRadius":0,"textBoxBorderWidth":0,"textsVerticalPadding":0,"textsHorizontalPadding":-30,"titleDescriptionSpace":6,"customButtonText":"","customButtonBorderWidth":1,"customButtonBorderRadius":0,"loadMoreButtonText":"","loadMoreButtonBorderWidth":1,"loadMoreButtonBorderRadius":0,"imageInfoType":"ATTACHED_BACKGROUND","itemBorderWidth":1,"itemBorderRadius":0,"itemEnableShadow":false,"itemShadowBlur":20,"itemShadowDirection":135,"itemShadowSize":10,"imageLoadingMode":"BLUR","expandAnimation":"NO_EFFECT","imageQuality":90,"usmToggle":false,"usm_a":0,"usm_r":0,"usm_t":0,"videoSound":false,"videoSpeed":"1","videoLoop":true,"gallerySizeType":"px","gallerySizePx":940,"itemBorderColor":{"value":"#c5c5c5"},"galleryLayout":2,"modifiedGallerySize":true,"selectedLayout":"2|bottom|1|fill|true|0|true","layoutsVersion":2,"selectedLayoutV2":2,"isSlideshowFont":false,"externalInfoHeight":0,"externalInfoWidth":0.5},"container":{"width":940,"galleryWidth":972,"galleryHeight":1440,"scrollBase":0,"height":null}}