The weather in Dunedin over the last few weeks have been shocking and I have been spending quite a lot of time on the wind trainer. After the Contact Epic I took almost 3 weeks completely off to really work on rehabing my knee which still had some niggly bursitis from my crash during the Great Southern Brevet. I am planning on racing a brutal 100 mile MTB race in Durango Colorado in late July so I need to find some fitness fast. I have been flat tack coaching and being a part

With the days growing shorter and the temperature dropping like a stone it is clear that winter is here. Winter provides a great opportunity to work on your weaknesses so that when summer rolls around you are better than ever. Everyone has something they can improve on and the first step to developing your weaknesses is to identify them. I have found that an individual’s weakness is often the discipline or aspect of a discipline that they dislike the most. For example I don’

In this video we take a look at the question of if you should 'spin small gears or grind big gears'. To answer this we need to dive into the world of power, cadence and gearing. If you have any questions you would like answered in future videos please let me know by sending me a message at the bottom of this page.

Welcome to the sixth edition of Whiteboard Wednesday. In this video we take a look at the best way to structure your recovery days to optimise your recovery and adaptation. If you have any questions you would like answered in future videos please let me know by sending me a message at the bottom of this page.

The components that make up the nuts and bolts of sports drink include; Water, Carbohydrate and sometimes protein and sodium (salt). Once we know this basic information we can design our own sports drink. Water Water is essential for maintaining hydration during exercise or for rehydration after exercise. As you all will be aware when we sweat and breathe out we lose water and electrolytes. During exercise this water loss happens at a much greater rate meaning as athletes you

Have you ever noticed that some days when you head out training your heart rate in through the roof and you hardly feel like you are working? or on the other hand, no matter how hard you push you just can not get it to increase. What's the deal with this and what should you do? Check out this video to find out more. #heartrate #training

In this video we take a look at pacing through out the season so you arrive at your key race/ event in peak physical and mental condition. Do you train psychotically at the start of the season and then blow up before getting to the start line? or are you consistent and feel stale or lack the drive to take things up a notch? Find out why pacing yourself through the season is just as important as getting your pacing right on race day. If you have any questions you would like an

Team CHIMPANZEE BAR Written by: Milan Brodina “An experience does not need to be enjoyable. It just has to be memorable…” KAIKOURA – a place where mountains meet the sea – teeming whales, seals, penguins, dolphins and 3 000m high snowcapped mountains… What a playground! I wondered where the adventure will take us this in 2014. Will it bring long distance kayaking on the ocean or bush-bashing in forests, wading through creeks and rivers? Rafting? We did not know until Saturda

‘Glycogen Manipulation Training (GMT)’ The human body primarily stores the carbohydrates (CHO) we eat as muscle and liver glycogen. During exercise these two ‘fuel tanks’, along with fat, supply the working muscles with energy. Before a race we do everything we can to ensure these ‘fuel tanks’ are topped up by carbo-loading and tapering. During a race we regularly take in CHO to ensure these ‘fuel tanks’ do not run dry. It is common knowledge then, that CHO intake improves en

Recovery is one of the most important training principles, yet it is the one that endurance athletes tend to neglect the most (Check out this video to find out more on recovery). Endurance athletes usually have very strong work ethics. Many get caught up and think that the more mileage they do the faster, stronger and fitter they will become. Unfortunately or fortunately (depending how many hours in the day you have to train) his is simply not the case. If it was, there would