January 10, 2020

Pretty Pedal – Weekly group and weekend rides in Atlantic Seaboard and Southern Suburbs.

Thank you for your interest!

We are excited to see more ladies on bikes! But we all know that riding alone is just unfortunately not an option. That’s why we’ve launched Pretty Pedal.

In addition to the safety of riding in a group, we will help you gain confidence, increase fitness, skill up on the road and off road and – naturally – make new cycling friends.

The payment options are:

  • R200 per Ride.
  • R190 per Ride if you pay for 10. Which should be used within 3 months.
  • R1900 for 10 Rides or
  • Monthly unlimited Rides per schedule R690.

The schedule for next week will be:

  • First ride ‪14th of January 2020‬!
  • Tues road ride ‪6am‬ Sea Point / Virgin Active Bill Peters Drive
  • Tues road ride ‪9am‬ Sea Point / Virgin Active Bill Peters Drive
  • Thurs road/mtb ‪6am‬ Claremont Palmyra junction
  • Thurs road/mtb ‪9am‬ Sea Point / Virgin Active Bill Peters Drive
  • Saturday road ride- Virgin Active Bill Peters Drive

Lara Tennent, an experienced cyclist and captain of ladies winning team of Double Century will be leading the ‪6am‬ rides and alternate weekend rides and Kate Slegrova, cycling coach and personal trainer, will be doing the ‪9am‬ and alternate weekend rides.

December 27, 2019

Cape Town Cycle Tour Training

Sign up now for 12 week training programme for the Cape Town Cycle Tour!

Programme includes:

  • fitness test on Wattbike and strength core assessment with coach Kate Slegrova
  • Set up of correct heart rate and power training zones
  • An online training programme on Training peaks website tailored for your specific needs to do on your own
  • Strength and core training program with exercise description and videos
  • Nutrition guidelines
  • A coach that will make sure that you don’t slack off!

Cost: R1900

Email Kate.trainer@yahoo.com or call/WhatsApp 076 579 1722

April 5, 2018

BreakAwayRides Calendar 2018 | Junior Mountain Biking Academy School Term 2 (10 Apr – 22 Jun)

Kate Slegrova in partnership with BreakAwayRides | Our weekly classes are based on a progression skills programme to ensure a quick learning curve. We identify your child’s skills level and allocate them to the correct group to ensure progression over the course of each term. We offer Beginner (Level 1-3), Intermediate (Level 4-7) and Advanced (Level 8-10) classes. Our programme focuses on skills and fitness training. We encourage our students to attend at least one race within close vicinity of Cape town each term. The race calendar will be released in the beginning of each term.

VIEW/DOWNLOAD PDF CALENDAR: Junior MTB Academy Schedule Term 2 2018

April 5, 2018

BreakAwayRides Calendar 2018 | Weekly Ladies Ride – Skills and Fitness Term 2 (10 Apr – 22 Jun)

Kate Slegrova in partnership with BreakAwayRides | Our Weekly Ladies Rides are meant to improve your fitness and skills on the bike. This is not a skills workshop but a training ride with the focus on skills application and fitness build up. Every training session is different but typically we include 15 minutes skills drills to repeat techniques and 85 minutes riding time in the trails to practice difficult sections and apply newly learned techniques. We give you lots of skills tips during the ride and practice everything you struggle with to transform you into a confident and skilled rider.

VIEW/DOWNLOAD PDF CALENDAR: Weekly Schedule Term 2 2018

January 13, 2018

STRENGTH TRAINING FOR CYCLING AND WEIGHT LOSS

After having worked in fitness for 10-years, coaching cyclists for 5 years and cycling competitively for 10-years, I have developed a strength and core training programme that will help you get stronger on a bike. Many athletes underestimate strength training but it can really help your performance as well as general well-being. The best time to start with strength training is during your off season and/or winter but you can also start while you’re racing. I can adjust the program to your own needs

THE BENEFITS OF STRENGTH & CORE TRAINING

  • Having a strong core is important for cycling but also for a healthy life.
  • A strong core and upper body helps you maintain correct posture on and off the bike.
  • It keeps your lower back and neck pain-free.
  • Prevention of osteoporosis.
  • Speeds up your metabolism and helps greatly with weight loss.
  • Strength training increases your power on the bike.

It also balances other muscles that you don’t use on the bike as much.

Helps to prevent injuries.

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