Exercise balls are a simple piece of equipment that offer several ways to get in a serious ab workout. And that’s helpful for cyclists, because a strong core is essential for maintaining power and stamina, and preventing injury on the bike. To help you zero in on core strength, we have the perfect exercise ball workout—and all you need is 20 minutes to do it. “A stability or exercise ball is a great piece of equipment you can use to create a dynamic workout virtually anywhere,” says Lindsey Clayton, cofounder of the Brave Body Project. “Because of the ball’s ..read more

If you’ve ever spent time riding in or around George, at some point you will have been smoked by two of the happiest faces on bikes: regular visitor from Germany, former World Champion and Olympic gold medallist Sabine Spitz, and SA’s own Robyn de Groot, six-time national XCM champion, Olympian and with a third at Worlds. Happily retired from the racing aspect, De Groot still rides – a lot! “I raced bikes professionally for 16 years; first on the road, and then I had my best years mountain biking. I retired after my final Cape Epic in 2022. The day I received the request from World Champion Pa ..read more

There’s a road near my house in Cape Town called Milner Road. It’s vicious. Milner Road is only about 30m long, but it’s really steep. Strava says the gradient on the ‘Murder On Milner’ segment is 12.3%. But Strava’s a bloody liar – it’s way steeper. Has to be. Sometimes I attempt it on my way home from a ride, but only if there’s a little juice left in my legs. And even then it’s a weaving, blood-vessel-popping effort that takes around a minute and 20 seconds to complete. But Milner Road is nothing compared to what we came across cycling in Lesotho. One hairpin on Moteng Pass was so steep, I ..read more

The 2024 KAP sani2c Race kicks off on Wednesday 24 April, where,  for the first time in the 20-year history of the event, there will be a Prologue for the UCI registered riders. KAP sani2c is now a Union Cycliste Internationale (UCI) Category 2 marathon stage race and points are allocated per rider – which means that each rider from the first team across the line will be awarded 80 points to their UCI ranking. I think we have delivered some ‘sani spice’ for the Prologue. Andrew ‘Housty’ Houston says they have developed a challenging 16 km Prologue route with 416 metres of climbing: “I t ..read more

If you’ve ever gone just a little too long without eating or drinking on the bike and found yourself feeling flat, unable to put out power or continue to pedal hard, you’ve experienced the dreaded bonk. Bonking isn’t a weird piece of slang that the kids are using these days. Bonking happens when your muscles and brain are depleted of the fuel they need to do the work you’re asking of them. Pro racer and cycling coach Tyler Williams has dealt with athletes who bonk and has been an athlete who has bonked himself many, many times. It’s nothing to be ashamed of, espec ..read more

Worldwide, gravel is growing – and South Africa is just the place to get your dirt-road fix. We have thousands of kilometres of scenic and challenging farm and district roads, and some of the most spectacular gravel passes on the planet.  The gravel bike is also cool because it’s versatile. There’s no reason you can’t use it on the tar for a Sunday coffee cruise, and it gives you the freedom to take a green belt home, or to ride on the road shoulder if the traffic is hectic. A decade into what many people called a ‘fad’, the gravel category is maturing, and there are bikes for all budgets ..read more

We review four gravel bikes designed for long-haul missions to faraway places. TREK CHECKPOINT ALR 5 The CHECKPOINT is a fantastically versatile gravel bike, especially this base model with an alloy frame. Everything about the ALR 5 says ‘no-nonsense’. The frame is beautifully made, with sleek lines and smooth welds; the wheels and tyres are good; and the mechanical 2×11-speed Shimano GRX drivetrain is one of the most dependable around. The brakes are Shimano GRX hydraulic, and they work brilliantly. Although it’s modern in geometry and spec, the Checkpoint is also surprisingly uncomplicated ..read more

We review three race-focused steeds ideal for tackling South Africa’s gravel-racing scene. And two worthy entry-level options. CANNONDALE SUPERSIX EVO SE The SUPERSIX EVO SE is Cannondale’s gravel race bike – a very different beast to the Topstone, which is designed with adventure and touring in mind. In that sense, it’s well suited to riders looking for a similar experience to their road-racing bike, just with big tyres. The handlebar isn’t flared, as it is on many other gravel bikes, and there are no bag or fender mounts. All of the compliance comes from tyre pressure or rider skill. But it ..read more

The new MX30G  from Lake is a classically designed pure and simple MTB shoe that is perfectly suited for long days on the gravel grind. An all microfiber version and an ultra lightweight mesh version are available for those hot and humid days. Features MX Race Last –Featuring a slightly narrower toe box and tighter heel than the Competition last and less overall volume than the Sport last. Designed with a slimmer fit and most suitable for racing. Lake Race 100% Carbon Fiber Sole. Durable and grippy TPU lugs with provisions for toe spikes. Lightweight Clarino Microfiber or highly breathab ..read more

You know first-hand the effect of cycling on your psyche. Just one ride can boost your mood, and regularly getting in the saddle (or doing pretty much any form of aerobic activity) can help relieve stress and alleviate the symptoms of anxiety and depression. There’s plenty of research to back that up. Even just a 10-minute workout can boost your mood and make you happier. It’s not just cardio that can improve mental health. More good news: A recent study published in Trends in Molecular Medicine indicates that it’s not just cardio that can improve ment ..read more