John Wakefield I bought it. Better than wasting time on Netflix while on the trainer during lockdown :) Learned quite a bit already. Tx!

Highly recommend this ONLINE Cycling Specific Strength Cycling Programme on offer from the SSISA - More info here: bit.ly/37uHFU9 - email [email protected] to sign up. Only R750 for 10 weeks.

Not doing badly at all - top ten and just 0.1sec off Pol. Still early days though #BB33 #JerezTest #MotoGP

A word of encouragement after failure is worth more than an hour of praise after success.

Low cadence work on the bike are not strength as we think or know, those sessions create & develop neuromuscular pathways which are the communication channels between the brain and the muscles. Analysed in NM of torque not watts which are hi-cadence efforts.

Parents/coaches/athletes Don’t confuse worth with performance - Identity is not based off a sporting achievement Respect your opponents - Motivation shouldn't come from hating your competition Pressure is self applied- Competition is a challenge, not a threat

Mistakes are part of the learning process - They provide information we need to adjust / improve Anything worth achieving is rarely ever easy - Practice is needed to master any sporting discipline Most importantly - Sport should be fun Don't be that parent/coach/athlete

Cycling biomechanics 101 for today: The following is NOT your hip angle! #bikefit

1/2 Are you looking for a bike fit that is more than static measurements? One considers your tight hamstrings, weak glutes or recent injuries? Our custom Ergofit system, uses a predictive and dynamic process for your body, your bike and your training for your optimal fit.

It’s Sunday everyone. Getting some exercise is probably the most effective thing you can do today to improve your health. If you’re not fit then start with a short walk or whatever you feel comfortable doing. Most importantly just move your body. It doesn’t matter how you do it.

This applies to friends, family and other aspects too.

Points for a good taper: Reduce weekly volume by 30-50% Reduce frequency of training sessions 15-20% allowing recovery Training volume intensity should remain high. 85-90% Biggest gains occur in circulatory system where total blood volume & red blood cell count increases

5 weeks to capeepic Do’s & Dont’s No crash course dieting No panic training - Execute key session correctly i.e. hitting numbers, creating that stress/stimulus Focus on recovery Bike set up & equipment Accept its just a race/event it doesn’t define rest of your life Be cool

3 weeks to capeepic & most of your training is done. Focusing on the specificity principal is important. Specificity focus can include where possible: Recon parts of the route Key sessions on your race bike Key sessions on correct terrain. It dictates where gains are made.

Athletes, traveling and Jetlag pointers. Adjust sleep patterns 5 days prior to departure Follow this with meal times when possible. Focus on hydration on plane Limit food intake on flight Focus should be on hygiene/sleep/good nutrition.

Our new publication on the training characteristics of fatigue resistance. Great work James Spragg pubmed.ncbi.nlm.nih.gov/35239466/

Your grades don't define your abilities. Your degrees aren't as valuable as your skills. Don't confuse education with intelligence. ~ Prof Feynman

5 weeks to Epic Do’s & Dont’s No crash course dieting No panic training - Execute key session correctly i.e. hitting numbers, creating that stress/stimulus Focus on recovery Bike set up & equipment Accept its just a race/event it doesn’t define the rest of your life. Be cool

Beta Launch! M.Foxxx @jerry5o5o @lavidah001 @alberto36837793 @moradelghamry @eegiilfc @frkzir7 @cyberkingk @mohammednayama1

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