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The Cycling Blog

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Glute Strengthening Exercises for Cyclists

Yes, strong legs are a trait of cyclist - and an important one. 

But don’t forget the importance of your glutes!

We'll share with you now why glute strength is so important in cycling and offer a few exercises that you can do at home or in the gym to improve this major muscle group.

The glutes are made up of three gluteal muscles:

  • the gluteus maximus (the largest of the three)
  • the gluteus medius (a thick fan shaped muscle lying over the smaller gluteus minimus and underneath the larger) and
  • the gluteus minimus (the smallest and deepest of the three gluteal muscles)

The glutes (or buttocks) collectively make up the largest major muscle group in the body which has the ability to produce significant amounts of power and force when you’re cycling. 

As you can see here, the glutes are crucial in the Push - Power Phase of your pedal stroke.

BUT it's surprising how many cyclists have weak glutes!

A few big problems occur with a lack of glute...

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How to Master the Art of 'Slow Riding' Around the Banks

racing skills training May 23, 2016

One of the most daunting tasks that every track rider will face when attempting slow riding in the banks is confidently staying upright around the banks.

Most riders will maintain a fairly high cadence and speed when they first get on the track to avoid ‘slipping’ whilst keeping their nerves in check!

Even though riding efficiently and moderately fast around the track all the time assists with nerves and confidence, it’s not always the best strategy.

If you ride fast around the track all the time, it will affect your ability to conserve your energy.  You'll end up... 

a) riding too fast and tiring

b) getting too tense

c) affecting your ability to execute planned tactics (i.e. in the sprint or in slower bunch races where you might want to avoid being on the front).

So we're going to share with now, how to confidently become the master of ‘slow riding’ around the banks and offer you a few tips in doing so!

As a first...

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Race Mistakes & How to Avoid Them! [Part 2]

If you missed Part 1 of this blog, we’d recommend you go back and have a read by clicking here before continuing on to Part 2 below. 

In Part 1 we talked about 3 different types of race mistakes which occur in race events (namely bunch events) and how to avoid them.

Below, we're going to cover three more common factors which influence results and give you a few more strategies to get the most out of your riding. 

The first one is a big one... 

1. Nerves  

“Getting too nervous before your big event can affect performance!”

Pre-race nerves are a GREAT thing, but too may of them (or not enough of them) can affect your performance.

This is why it’s really important to find an optimal arousal level before your big race or event, which will enable you, perform at your very best. 

We've included a diagram below which demonstrates the relationship between nerves and performance.  

If you find you get too nervous, or the...

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Race Mistakes & How to Avoid Them! [Part 1]

racing skills tactics training May 09, 2016

We’ve all been there…

Bell rings ding ding ding, final lap...

...and you’re stuck, boxed in, and in the middle of the race field.

This is THE MOST common mistake of a guaranteed 1 in 10 riders.

Only 1 RIDER can win the race, so how do you make that rider you?

How do you avoid getting caught in places you definitely should not be with a lap to go?

In this blog, we’re going to talk race mistakes, and give you some tips on how to avoid them when you next line up on the start line.

1. Trigger-happy: When you start the sprint far too early.  

The diagram we’ve drawn above highlights what happens when you ‘hit out’ too early as you’re approaching the finish of a race.

The type of rider that you are, will dictate just how far out the most optimal place to sprint or attack will be.

For example, if you’re a really 'explosive' type of rider, suited to very short high intensity sprints, then you’ll be wanting to leave your...

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The FASTEST Way Around the Velodrome

racing skills May 02, 2016

Spending hours and hours training, eating well, getting yourself mentally prepared, ensuring you’re injury free and strong, etc... etc... are all paramount to your cycling success.

BUT don’t forget a few of the one percenters that can make an enormous difference - simply by being aware of them when you are training and racing.

One of those ‘one percenters’ is the way in which you ride around the track.

Whether you’re on a 250m or 333m track, the SHORTEST way around the Velodrome is riding the BLACK LINE.

This measurement line is the exact length of the track, it's the closest line to the bottom and is usually black in colour.

This is a really important tip to remember, particularly if you are riding timed events such as the individual pursuit, kilo, flying 200m, and team events.

If you’re riding above the black line you’re potentially travelling not just centimetres of extra distance, but METERS!!!

Think about it when considering...

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New Partners Join Track Cycling Academy

tca team Apr 26, 2016

It’s with great pleasure that we announce two exciting new Track Cycling Academy partners:

  1. RIDE Media

As we progress towards a new and exciting chapter with our Inner Circle Coaching Program...

...we are proud and honoured to have the support of these fantastic partners who are all track cycling enthusiasts and have a passion to see growth within the track cycling community.

RIDE Cycling Review

RIDE Cycling Review is one of Australia’s most popular cycling magazines.  

It releases its magazines quarterly and covers a range of different cycling topics, issues, technical innovations.

RIDE is a beautiful glossy magazine that is hard to pass up on the shelves of your local news agency stand.

RIDE also has a Facebook page and Website, you can get their updates and articles by visiting: is THE place to go for all of your cycling equipment.

We strongly encourage you to visit their...

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How to Ride the Rollers

skills training Apr 25, 2016

So you’ve just bought a brand new set of rollers after reading just how beneficial they are in our previous blog on Why Learning How to Cycle on Rollers is SO IMPORTANT.

Welcome to a whole new territory of riding!

There’s nothing quite like being able to roll your legs, with limited resistance in between races or training efforts.

The rollers are a great tool for warm up, training and recovery.

Whilst they might seem like a fairly complicated task for a newbie, with practice it’s very achievable to ride the rollers.

Here's a quick video on how to master the rollers, and the step by step instructions are below.

To start with it is a good idea to find a friend to stand next to you who can hold onto your seat/bike for the first few times whilst you try out the rollers.

This can provide additional support with balance until you feel confident riding on your own or when you are comfortable pedaling whilst holding onto a wall/support independently.

But just a WARNING...

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How to be a Great Track Cycling Sprinter

tactics training Apr 19, 2016

In this video, World Champion Track Cyclist, Kerrie Meares shares her secrets on how to become a great track sprinter... and it requires more than just pedalling fast.

Kerrie will share with you...

3 major elements you need to focus on, and...

6 key tactics when racing an opponent.

Leave us a comment below, we'd love to hear from you!

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Welcome to the Team... Shane Perkins!

tca team Apr 13, 2016

It is with great excitement that today, we announce and welcome a new member to the Track Cycling Team...

World Champion Shane Perkins!

  • Keirin World Champion
  • Olympic Bronze Medalist
  • World Champion Team Sprinter

Shane is no stranger to the top step of podiums, and he's going to be sharing his winning secrets on Keirins, Sprints and a range of other topics with our valued members. 

Let us know what you want to learn from Shane - drop us a line in the comments box below! 

Photo Credit: Richard Morton.

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Why is Testing in Track Cycling so Important?

cycling science training Apr 11, 2016

To truly reveal an athlete’s capabilities, limits must be tested.

Testing = Measurability

Without testing, how will you measure improvement?

Without testing, how will you work out strengths and weaknesses?

Without testing, how will you work out key areas to focus on?

Whilst there’s always a right time and place to conduct testing in the overall training macrocycle, it’s a very important component and one that can easily be achieved WITHOUT fancy testing equipment and apparatus.

We’re going to use 'athlete X' as a case study to demonstrate the importance of testing and the information it can provide to both the athlete and coach.


Name: Athlete X

Gender: Female

Discipline: Track Sprint

Season Goals: a. Sub 11” flying 200m b. Win National Sprint Title c. Improve Peak Power

The information provided above is generally the type of information that a coach will receive from an athlete when they commence a training plan.

As you will note, all...

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