TRAINING

training programmes

8 Weeks To Your First (Or Best) Stage Race

Ready to tackle a stage race, or done one but keen to ramp it up a notch? Here's a training plan for you!

3 Indoor Cycling Workouts to Support Your Weight-Loss Goals

How To Ride Faster: Master Your Cycling Technique

7 Ways to Master Riding Through Sand

Ride Mud Like An Expert

off-the-bike fitness

How to Stretch Your Back – And Why It’s Important

strength training

The 4-Week Strength Training Plan to Help You Power Up Every Climb

full-body workout

Stronger Legs, Stronger Core, Stronger Ride: The Dumbbell Workout Every Cyclist Needs

How to Gradually Increase Your Cycling Distance as a New Rider

Are Your Rides Too Easy to Make a Difference? Why Intensity Matters More Than Mileage

strength training

Push-Ups Can Be One of the Best Strength Moves for Cyclists With Back Pain (If You Do Them Right)

Dancing Or Stamping? This Is How You Really Climb Faster

This Kettlebell Workout Takes Your Strength and Conditioning to a New Level

Want to Ride Like Pog? Start With His Pre-Race Routine.

Does Cycling Build Muscle? Experts Explain

Your Guide to When to Shift Gears on a Bike

Crush Hills! Climb Like a Mountain Goat With This Workout

No Metric Predicts Climbing Speed Better Than Watts Per Kilogram. Here’s How Yours Stacks Up.

How to Stretch Your Hip Flexors for More Comfort and Better Performance

Experts Explain How to Recover from a Long Ride

Agility Training

Why Cyclists Need Agility Training (and How to Fit It In)

strength workout

Your Starter Strength Workout for More Powerful Climbing

All About Progressive Overload and How It Unlocks Your Performance Potential

Essential Group Riding Skills for the Cape Town Cycle Tour

What It Means to Ride in the Fat-Burning Heart Rate Zone

The Ultimate Mountain Biking Skills Cheat Sheet

Master Your Cadence and You’ll Be A Speedier Cyclist

Do These 6 Dumbbell Core-Strengthening Exercises to Improve Performance

4 Cycling Goals to Set for 2026 That Have Nothing to Do With Racing

Why Cycling for Weight Loss Is a Solid Strategy

All the Tips You Need to Survive Cycling in the Heat

training programmes

Cape Town Cycle Tour Novice Training Programme

training programmes

Cape Town Cycle Tour Sub-5 Training Programme

training programmes

Cape Town Cycle Tour Sub-4 Training Programme

training programmes

Cape Town Cycle Tour Sub-3 Training Programme

Keep Your Riding Routine Alive This Festive Season

No, You Won’t Lose All Your Fitness This Holiday Season. These 5 Tips Can Help

training programmes

Your 4-Day Pre-Holiday Training Plan

Cape Town Cycle Tour

Defeat The Wind This Sunday

The Best Core Exercises for Cyclists Who Hate Planks

How To Descend Safely & With Confidence

6 Threshold Workouts to Boost Cycling Power and Improve FTP

Get Faster With These Workouts

Why Cadence Drills Are the Secret to Cycling Efficiency and Power

Improve Your Cycling Form for Faster Riding With Less Effort

6-Week Training Plan For Speed, Strength & Endurance

5 Tips to Maximise Your Long, Slow Distance Training

Your 8-Week Old Mutual Wealth Double Century Training Plan

The Secret to Smarter Training Isn’t on Your Wrist – It’s In How You Feel

These 20-Minute Cycling Workouts Keep You Consistent and Boost Performance

5 Hip Mobility Exercises to Improve Your Cycling Mechanics

strength training

Cyclists Should Lift Heavy Weights. Here’s Why.

Bikepacking Guide: Everything You Need to Know for Your First Adventure

Want to Crush Steep Climbs? Try This Rowing Workout

strength training

7-Move Strength Circuit for Cyclists

8 Cycling Myths – Debunked

spring training

Your Essential Spring Training Guide

5 Tips for Going Faster on Your Bike That Won’t Cost a Cent

Ride Smarter, Not Harder: Training Tips for Amateurs from Tour de France Pros

What to Know About Lactic Acid and Lactate Threshold Training

How To Fix Your On-Bike Positioning

Yes, You Need to Exercise Your Neck if You’re a Cyclist

7 Reasons To Ride Through Winter

Four Science-Backed Ways to Feel Stronger on Long Rides

3 Interval Drills That Will Help You Fly Up Climbs

Banded Glute Bridge Exercises to Improve Your Pedal Stroke

10-minute workout

This Full-Body Workout to Improve Strength Takes Just 10 Minutes

Everything to Know About Cycling in Autumn to Make It the Best Season Yet

Unlock Your Potential: Insider Advice from SA’s Elite

The 7 Rules of Recovery

How to Fix a Puncture First Time

How to Train for Hills Without Hills

How To Stay Strong and Ride Smart in Windy Conditions

5 Tips to Better Climbing, According to Coaches

strength training

5 Bodyweight Exercises to Keep You Fit All Year

New Year, New Gains: 10 Resolutions That Add Big Rewards to Your Life

zone 2 training

Zone 2 Training Is Key for Longer, Faster Rides—Here’s How to Execute It

strength workouts

The Best Strength Workouts to Ride Faster

How to Rest Tired Legs After Your Long Rides

6 Long-Distance Cycling Tips To Finish Strong

I’m a Big Rider, Here’s How I Making Climbing Easier

How to Improve Your Pedal Stroke for More Efficient Riding

Do NOT Do These Things after a Ride

training programmes

Lose Weight, Ride Faster: 6-Week Training Plan

How to Conquer Your Fear of Riding Fast

How to Crush Your First Multi-Day Ride

The Best Mobility Exercises for Cyclists

Your 12-Week Gravel Ride Training Plan

The Benefits of Strength Training for Cyclists

How to Avoid a Winter Workout Slump

8-Week Cycling Training Plan for Seniors Who Want to Improve Their Performance

How Often Should You Ride? Cycling Coaches Offer Advice

Learn From the Pros: How Tour de France Riders Prep for Race Day

Your 4-Week Training Plan to Get Faster

What Is Bonking? Here’s Your Complete Guide

10-Minute Mood-Boosting Workout for When You Need a Pick-Me-Up

How to Build Cycling Endurance Without Sacrificing All Your Time

training programmes

6 Ways to Beat the Heat

8 Mistakes You’re Making With Your Indoor Cycling Setup That Could Cost You Watts

6 Tips for Supporting Your Cycling for Weight Loss Efforts