swarpiet

This screencast show the prcess of entering one participant for a single event on eventry.

This video was taken on Hannu's 1st birthday, he started walking just a few days before. His brother Juan is 16 months older and not used to his br...

THIS was no "good night and good luck".

A South African radio presenter has gone out with one almighty bang - dropping the f-bomb repeatedly in a ...

Awesome exercise for building core strength and mobility.

Cannondale Scalpel 1 - 2011

Cannondale Scalpel 1 - 2011

The most difficult part about the creation of this video was to decide what parts to leave out. Every single piece of track at Teakplace is stunni...

The most difficult part about the creation of this video was to decide what parts to leave out. Every single piece of track at Teakplace is stunni...

I don't think there is one single mountain biker in Gauteng that does not know about the MTB events at Babbas Lodge and for good reason.

Read th...

It was my first USN race so didn't know what to expect at all but also didn't really care since it was just part of my training.

Read the rest ...

Lunges are one of the best leg strength excercises. Side lunges target the quads from a different angle (outside). Holding a weight plate infront...

Lunges are one of the best leg strength excercises. This exercise target the quads, hamstring, glutes and hip flexors. To a lesser extent it also...

The Floor slider is an exercise similar to Floor slide scissors and is also not know to many. This exercise targets at least 80% of all the core m...

Floor slide scissors is an exercise not know to many. Quite unfortunate, since this exercise targets at least 80% of all the core muscles includin...

Mountain climber is an excellent core strength and stabilization exercise making it a perfect cycling exercise. When doing this exercise it is imp...

Just North of Pretoria and only 40minutes drive from Jhb in the little district called de Wildt is a rather new, yet very exciting MTB race series ...

Step-ups are one of the most effectve exercises in building leg strength for cycling. Even Lance Armstrong uses this exercise for building leg str...

Power cleans are used around the world by Olympic athletes to build full body strength. Infact it is an the Power Clean lift is an Olympic sport. ...

By alloutmtb.co.za : Maglies Monster is professionally organized classic mountain biking event with the venue being at Buffelspoort ATKV resort in ...

By alloutmtb.co.za : The Lion Man 2011 MTB Event is one the largest and most popular mountain bike race events in the South African diary.

For a f...

Hanging leg raises target the lower abs but also trains movement and flexibility in the hip flexors.

As with all exercises form and control is ver...

Back extensions is very effective to develop strength in the lower back. A strong lower back is very important in any form cycling.

The exercise ...

Any form of pull-ups is effective in developing upper body strength. When first starting with pull-ups a machine can be used for assistance until ...

This is a very effective full body strength exercise. With this exercise the back, shoulders, biceps, forearms, quads, glutes and core is activate...

This video demonstrates a streching routing to be used for post spinning training sessions. Stretching should not be performed before the start of...

The Power jump is another exercise I learnt from a friend of mine who was a professional road cyclist a few years back. It is very important to de...

Twisting ball slams develop explosive upper body power as well as core strength. In addition to normal standing ball slams this version of ball s...

Standing ball slams develop explosive upper body power as well as core strength.

For this exercise to be effective the form when doing it must be ...

Bicycle crunches target the obliques and abs. Again the hip flexors are also trained.

When doing these crunches it is important to do a proper tw...

Side laterals targets the obliques and also promotes fleixibility. Strengthening the obliques and secondary muscles to the obliques will help with...

The Pelvic raise mainly targets the glutes and in secondary fashion the core. Creating strength in the glutes is very important in cycling as it w...

As with planks, side planks are just as effective to develop static core strength. Here the oblique and obdominis muscles are trained directly as p...

Leg raises target the abdominal part of the core and the hip flexors. With the up movement you also target the glutes indirectly.

It is importa...

As with planks, side planks are just as effective to develop static core strength. Here the oblique and obdominis muscles are trained directly as ...

Planks are probably one of the most effective exercises used to develop static core strength.

"Static" means the ability for the core muscles to k...

Javelin throws exercise is very good for developing core strength and flexibility in the hips. While developing core strength from different angle...

Squats is probably the best overall strength building exercise for various types of sports. If its a strength base you want to build then look no ...

The Military pushup is an explosive exercise that really gets the heart rate racing. The goal of the exercise is to develop explosive power in the...

The Close-hand pushup puts more focus on the triceps instead of the chest. The core is still activated but not as much as with the Spiderman pushu...

A spiderman pushups is an advanced version of the standard pushup we all know.

This type of pushup activates the core more intensely than a stan...

Plate taps is an exercise I learnt from of a friend of mine who was a professional road cyclist a few years ago. I fell in love with this exercise ...

The Spinning Dip is an exercises that builds leg strength specifically in the quads and also core stability.

Doing this exercise, it is very imp...

This video demonstrates the different hands positions on the spinning bike, the way it will be used in the alloutmtb 12 Week training program.

Horizontal Body Rows with reverse grip works the back, core muscles, fore arms, biceps and grip strength. This exercise can be done with your feet...

Horizontal Body Rows works the back, core muscles, fore arms and grip strength. This exercise can be done with your feet resting on a bench/step o...

Bike setup is the most important part of your spinning session. Incorrect bike setup can lead serious injury and a very pain full training session...

Side ball slams is an excellent exercise to develop core strength as well as promoting flexibility of the torso, exactly what is needed for mountai...

The spider stand is one of the best exercises to develop static core strength. As static core strength is one the most important characteristics o...