SpringsWEB

Spring into shape

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Whether winter had you hibernating or injury kept you sidelined, Harriet Edmund asks the experts for their top tips to help you back on the bike. There’s no greater feeling than when the sun starts shining after a long winter. Fair weather rider or not, you can’t deny that sense of relief at the prospect
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Indoors and active

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Personal trainer Ben Masci suggests a gym-based routine to enhance your bike fitness. Some cyclists are looking for an extra edge to their training. Whether it’s improving for a race or event, or just to improve overall health and fitness, a regular visit to your local gym or personal trainer can help you get the
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Beating ITB Syndrome

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The Illiotibial Band is a vital part of the leg but troublesome—unless you take care of it. Simon Vincett and Andrew Pell show you how. Many bike riders will be familiar with pain in the outside of the knee. This is most likely ‘ITB syndrome’ or inflammation from friction of the tough fascia (connective tissue)
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Office workers, stand up from your desk for two hours a day

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David Dunstan, Baker IDI Heart & Diabetes Institute We’ve known for some time that too much sitting increases your risk of diabetes, certain cancers, heart disease and early death. But until now it’s been unclear how much standing during the work day may counter this increased risk. Guidelines published in the British Journal of Sports
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Image by Thomas Joynt

Ride strong

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A regular program of simple strength exercises can improve your posture and strengthen your core. Benjamin Masci shares five exercises to help your body balance. A balanced body helps any rider confidently tackle the physical demands of the bike (and of life in general). Strong legs without a solid core can cause lower-back strain with
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Weak muscles an indicator of heart risk

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A weak grip has been shown to indicate an increased risk of death, stroke and heart attack. Researchers from 23 different universities and hospitals, coordinated by McMaster University in Ontario, Canada, tested 142,861 people in high-, middle- and low-income situations across 17 countries using a grip-strength measure and tracked them over four years. The study aimed
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Hip Health

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Simon Vincett has exercises to help find healthy hip alignment and a happy lower back. Photography by Thomas Joynt.  Our hips are the foundation of our upright torso and we don’t do them any favours by sitting down a lot. For many of us the result of long sessions parked in chairs is weak glutes
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My foam friend

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For fast recovery for stiff, sore muscles and a quick return to top riding condition, you need to get on a roll. Simon Vincett takes you through a full foam roller routine. Photography by Thomas Joynt.  Without the benefit of a masseur like the ones pro riders enjoy, the next best thing for bike riders
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Profile: Steve van Ruyven

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An MS diagnosis hasn’t stopped Steve van Ruyven from reaching some lofty heights on a bike. He tells Melissa Heagney how getting back on two wheels has given him a new life. Name Steve van Ruyven Age 50 Lives Mount Eliza Job Managing himself WHEN he was in Grade 6 at St Joseph’s Primary School
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