We’ve all seen the pictures of professional cyclists sailing gracefully up Alp D’Huez like they’re on a gentle Sunday ride. Unfortunately, for the rest of us it’s far from effortless. It is hard, painful and anything but graceful. So why is it so hard? More importantly, how can you improve your climbing so you’re cresting…

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Hitting peak form for your goal event isn’t easy. Here’s how… You’ve spent all winter braving the bad weather and building your aerobic fitness and now its Spring. The good weather is just around the corner and before too long you’ll be on the start line of your goal event. So the question is: how…

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Winter training used to consist of endless miles in the cold and rain. Even when riding indoors this meant staring at a garage wall for hours on end. With the advent of smart trainers, online platforms like Zwift and smarter training it needn’t be so arduous. The main thing is to have a plan and…

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What is it? A good Season Review is a document that summarises all your learning from this season’s training and competing and informs your goals for next season. It makes your Annual Training Plan much more focused and individualised and coupled with regular reviews, becomes a powerful tool for improving performance from season to season.…

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What is it Base Training? Base training is a commonly used term for a block of training designed to build Aerobic Endurance, the bedrock of any endurance training plan. It is typically the first stage in a Periodised Training Plan, followed by a Pre-competition (or Build) Phase and finally, a Competition (or Race) Phase. A…

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Introduction Whilst women are biologically identical to men in many ways, there are some fundamental differences. As a male coach I decided early on that if I were to coach women effectively I needed to make myself aware of those differences. This blog is a summary of my research into the menstrual cycle along with…

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Time trialling can be an expensive sport if you want all the latest, greatest equipment. So before you reach for your credit card here are a few tips which could make a huge difference to your race results without splashing the cash. 1. Clean Your Bike Significant losses occur from a dirty drivetrain. Therefore you…

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Want to sit on the start line of a cyclo-cross race feeling relaxed and in control? Want to banish all those niggling doubts like: will I get a good start? Can I really make it up that steep banking? Will I survive the first lap? Then read-on to discover my Top Ten tips for a…

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RPE stands for Rating of Perceived Exertion. It is a scale used to record the intensity of a workout based on how hard it felt. There are many different scales, usually ranging from 1 to 10, 10 being a maximal effort. In this post I’ll discuss the origins of RPE, compare it to the high-tech…

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Overtraining Syndrome is a state of excessive, prolonged fatigue with a resulting loss of performance which has no other medical explanation. Although the exact causes are unknown, it is bought-on by excessive training and/or inadequate rest and recovery and affects mainly endurance athletes. In this article we will discuss the definition of overtraining, its effects…

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