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How to Reach Your Peak Performance

racing training Jul 11, 2016

Understanding how to peak for a race event is a very important concept to maximise performance.

Think about it...

You train for many months and in some cases years for a specific event.

So if you don’t get the final weeks of preparation right, it can be an extremely disappointing result!

Peaking for an event doesn’t need to be that complicated.

The simplest way to look at it is:

PEAKING = FITNESS - FATIGUE

That is, peaking equals fitness minus fatigue.

Understanding your body, the level of intensity and volume that you put your body under in the weeks prior to your race peak is also important.

For example, if you decide to increase your volume too much in the weeks leading into event, your ability to ‘freshen up’ and reduce your fatigue levels in time for your event may be jeopardised.

On the other hand, if you decide to reduce your volume too early, you may find yourself absolutely flying in the days and weeks before your event, but by the time race day...

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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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6 Tips to Cycle Faster!

racing training Mar 29, 2016

Do you get overwhelmed with all the information on the internet about how to cycle faster?

We don't blame you!

With so many programs, coaches, techniques, tips, strategies and equipment floating around the Internet, it’s easy to get overwhelmed with the amount of information available.

Importantly, a lot of the information isn’t actually going to be beneficial to you personally, and may not in fact be entirely correct to start with.

We’ve put this blog together with the average cyclist in mind who just wants to:

  1. Ride faster;
  2. Beat his or her personal bests, and/or;
  3. Get the most out of our great sport of Cycling!

To simplify it, we’re going to give you 6 tips that are sure to help you Cycle Faster!

1. Discipline

It’s incredibly easy to go out and purchase a bike, bring it home, take it out of the box and let it sit in your garage.

It takes discipline to regularly wake up in the morning, or get your gear on after work and take your bike out for a ride or...

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