The SupportSATalent Fund makes it possible to create a sustainable, transparent and athlete-centric Road Cycling Ecosystem – enabling athletes to perform at international levels, by engineering innovative funding mechanisms that have an impact on South African Road Cyclists and their Teams.

The 2019 auction consists of 2 jerseys and an original watercolour artwork by South African artist Richie Ryall. All proceeds from these auctions go into the #SupportSATalent Fund – enabling athletes to perform.

2018 Criterium du Dauphine Green Jersey

Starting bid: R8,000.00

Framed Green Jersey won by 2018 SA Road Champ, Daryl Impey, at the 2018 Criterium du Dauphine and signed by the 7 man Mitchelton-Scott Team, including:

Alexander Edmondson (AUS)
Lucas Hamilton (AUS)
Damien Howson (AUS)
Daryl Impey (RSA)
Robert Power (AUS)
Carlos Verona (ESP)
Adam Yates (GB)

Ashleigh Moolman Pasio 2018 Jersey

Starting bid: R5,000.00

South Africa’s golden girl, Ashleigh Moolman Pasio’s 2018 Cervelo-Bigla team jersey signed and framed.

2018 Achievements:

Queen of the Mountains and 2nd – Setmana Ciclista Valenciana (2.2)
2nd – La Flèche Wallonne Féminine (1.WWT)
1st – La Classique Morbihan (1.1) and Grand Prix de Plumelec-Morbihan Dames (1.1)
2nd – Giro d’Italia Internazionale Femminile (2.WWT)
3rd – La Course by Le Tour de France (2.WWT)

SA Road Cycling Legends – 2018

Starting bid: R20,000.00

Original watercolour artwork by South African artist Richie Ryall, depicting and signed by Nicholas Dlamini, Daryl Impey, Ashleigh Moolman Pasio and Phil Liggett. Also featuring twelve 2018 SA World Tour Riders, three 2018 Outstanding Achievements, and the fourteen 2018 Road Cycling Series Winners.

For more information, visit the https://www.supportsatalent.co.za/ website.

Original Article from supportsatalent.co.za

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With this bodyweight workout routine demonstrated by Charlee Atkins, master instructor at SoulCycle in New York City and founder of Le Sweat, you can target all of the muscles that you use to support yourself in the saddle, that are not strengthened by cycling itself. By doing these exercises you’ll set yourself up for a successful ride when the warmer months come back around, and won’t have to worry about the injuries associated with a long Winters break from cycling.   

How to use this list: Perform each of the movements below in a circuit, going from one exercise to the next with as little rest as possible in between. Perform 10 to 20 repetitions of each movement (depending on your level of starting strength). Take some time at the end of the circuit to catch you breath before starting again. Aim to complete the circuit 3 times. You should aim to complete the workout 2 to 3 days per week.  

1. Superman

This workout strengthens your glutes, lower back, and the muscles that run along your spine and spend most of their time stretched out and flexed forward when you ride.

Lay down on a workout mat, facing the floor, arms fully extended in front of you, with your palms facing down. Squeeze your glutes and simultaneously lift arms, legs, and chest off the floor. Hold for 2 seconds. Lower them back down to the starting position and repeat.

To make it easier: Start by lifting just one arm and leg at a time, alternating sides throughout the set.

2. Pushup

This move builds strength in your shoulders, chest, and triceps, which support you on the handlebars. It also improves your core strength and stability—both of which help you put more power in your pedals.

Start in a pushup position, with your shoulders over wrists, with your core, glutes, and legs engaged. Bend your at a 45 degree angle from your body elbows to lower chest to the floor. Push back up to starting position, making sure to keep hips in line with the rest of the body. If you can’t push up without dipping hips or get chest to floor, keep your knees planted until you build up your strength.

To make it harder: After you perform the pushup, walk your left hand and left foot over to the right so your hands and feet are next to each other. Then walk your right hand and foot over so you’re in a wide plank position. Perform another pushup and walk your right hand and foot back to the left. Repeat, alternating sides throughout the set.

3. Shoulder Bridge

This move helps to strengthen your glutes, which are often neglected during rides, and can help keep you stable in the saddle and eliminate back pain. It also strengthens your core and hips.

Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Keeping thighs parallel to each other,  lift hips up, while contracting your glutes so your body forms a straight line from shoulders to knees. Rest arms at your sides, with your palms facing down, or you can intensify the move by clasping your hands beneath you. Hold for a 3 seconds before lowering back down to starting position and repeat.

4. Jump Squat

This move helps to strengthen the key muscle group in your pedal stroke, your quads, while also adding some impact to help strengthen your, which doesn’t happen with cycling alone.

Stand with feet wider than shoulder-width apart, toes angled slightly outwards. Clasp your hands in front of your chest for balance. Send hips backward and bend knees to squat down until your butt drops below knee level. As you rise back up, explode off the floor and jump up. Landing softly, immediately drop into another squat being mindful of keeping your form in order to avoid injury. Repeat 10 to 20 times.

5. Curtsy Lunge

This move fires up your outer glutes, which are notoriously weak in cyclists. Having strong outer glutes can improve your pedaling mechanics and prevent knee pain.

Position yourself with your feet shoulder-width apart, and your hands held together at your chest. Take a big step forward with any foot, crossing your opposite leg in front of the other. Keeping your back straight, bend knees and lower hips toward floor until chosen leg is bent to about 90 degrees. Push back up to starting position. Repeat then switch legs.

Original Article from Bicycling.com

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