https://www.jomcrae.co.uk/blog daily 0.75 2022-01-09 https://www.jomcrae.co.uk/blog/why-body-composition-matters monthly 0.5 2022-01-09 https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/47b29abd-8015-450c-8f0e-12ff53c50958/BodyScanJo.jpg Blog - All for a couple of steaks - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/f40fb9bc-25d1-4755-989a-6b9840ca65d7/BMDGraph.jpg Blog - All for a couple of steaks - Make it stand out My Bone Mineral Density scores put me within the normal range for my age https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/8cf8f242-f6f3-443e-8481-6b2b8061e775/Sarcopenia.jpg Blog - All for a couple of steaks - Make it stand out On the left the cross section of a healthy young thigh, on the right a sarcopenic thigh from an older person. https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/2310ac0f-2a69-4117-8412-12a3a7c284bb/SmallSteaks.jpg Blog - All for a couple of steaks - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/453d117e-9e45-4500-9eda-3df0c3c82c05/JoSquats.jpg Blog - All for a couple of steaks - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/a25c886c-19c3-4bbb-be9c-d177994a8d18/LadyBonesLandscape_WhiteCoral.jpg Blog - All for a couple of steaks - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jomcrae.co.uk/blog/speed-and-power-for-cyclists monthly 0.5 2021-09-26 https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1632660827337-AXK0NV570ZDMS8YPXQMB/Off+the+bike+conditioning+pyramid.jpg Blog - Speed and power training for cyclists - Make it stand out Building a base for your strength and conditioning https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1632661546352-PE5QU2PJJFLBH8D5NTBZ/SuccessPyramid.jpg Blog - Speed and power training for cyclists - Make it stand out The conditioning essentials and my success formula from my book “Ride Strong” form the foundations of the strength and conditioning pyramid that delivers peak power potential https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1632662105524-4EISFJMSCTHNEDYGEN8B/Force+velocity+curve.jpg Blog - Speed and power training for cyclists - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1632663373970-BNVPLHR3SJG8O05CO71K/Levels5%2B.jpg Blog - Speed and power training for cyclists - Make it stand out I would argue that off the bike speed and power conditioning can help access these higher levels on the bike for peak performance https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1632674705513-RVJUNTYIOWDPJP4M5O3I/not_susanna.jpg Blog - Speed and power training for cyclists - Make it stand out Rob can still perform the jerk, but it’s better for him to work with dumb bells https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1632674894160-OE7U652SOPSYNCJR9CSF/susanna.jpg Blog - Speed and power training for cyclists - Make it stand out Suzannah has the range of movement and core control to go straight to barbell jerk https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1632675715377-3QSEUD5LDUCGRXACL867/paul_11.jpg Blog - Speed and power training for cyclists - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1632675749692-J0887AWZ6R8B63IAJJQT/paul_12.jpg Blog - Speed and power training for cyclists - Make it stand out Vertical jumps are a great bodyweight exercise harnessing squat strength and translating it into speed and power https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1632675822493-65XO1ZFXTMCMQLYUAHFI/paul_13.jpg Blog - Speed and power training for cyclists - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1632675976170-F1VRJU14082JHI0SS57F/paul_2_1.jpg Blog - Speed and power training for cyclists - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1632676016034-0YZHBX9BBH4GXQLHB211/paul_22.pg.jpg Blog - Speed and power training for cyclists - Make it stand out A full bar bell snatch is a bit much for most cyclists, but this dumb bell snatch to split landing works all the big muscle groups and main movements in one hit. https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1632676045024-A29TMGHSA99E23EJ9XMN/paul_23.jpg Blog - Speed and power training for cyclists - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jomcrae.co.uk/blog/to-gym-or-not-to-gym monthly 0.5 2020-09-05 https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1599300159412-QNJODAVVWKPS4GU26N9O/IMG_4366.jpeg Blog - To gym...or not to gym..? Swiss Balls and Spin lock dumb bells form the foundation of my home based essentials kit https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1599301047770-T10U35XTOA8N5AI3EYTN/Book.jpg Blog - To gym...or not to gym..? The combination of Swiss ball exercises with dumbbells for cross-over strength and core gains is show cased in my book “Ride Strong - Essential Conditioning for Cyclists”. https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1599301327655-7VMEQ55W4BCWSVAWQZDV/IMG_2685.jpeg Blog - To gym...or not to gym..? Lock down presented new challenges for me, but training continued, and to my surprise, a fair bit of progress was made remotely. https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1599302529525-BNNVK0SCQTPFS7F41VL5/Deadlift.jpg Blog - To gym...or not to gym..? I’m not a heavy lifter these days, but I certainly missed a solid Barbell dead lift over the last 6 months.. https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1599302791888-6FSI9N76ZMX0WWD2TMY3/Swimming.jpg Blog - To gym...or not to gym..? I’ve been enjoying a lot of outdoor swimming this summer, and intend to brave the elements to continue that well into the Autumn.. https://www.jomcrae.co.uk/blog/why-when-we-eat-matters monthly 0.5 2020-01-19 https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1579453344999-Z8BZSSL6OW4W8CW8656F/XYZ.jpg Blog - Why when we eat matters https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1579453561931-XC7K8LJZHPWG4EMPE949/Fung2CompartmentModel.png Blog - Why when we eat matters ..”You can still fast…..” says Jason Fung https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1579453628407-NBYNZL8S9T38BE8D9RKE/ZeroApp.PNG Blog - Why when we eat matters I’ve been using the “Zero” app to log my eating/fasting patterns and to try to improve them. https://www.jomcrae.co.uk/blog/marginal-gains-for-the-masses monthly 0.5 2019-11-10 https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1573415180795-JEZKZH8G6J9ZFMCN05DZ/Kipchoge.jpg Blog - Marginal gains for the masses Athletics Weekly reporting on the ‘pacemaking platoon’ flanking Eliud Kipchoge https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1573415569741-FJQ3HIX1BRCDHBQIZKRR/deva-williamson-K2ZFPgTjMDI-unsplash.jpg Blog - Marginal gains for the masses Photo by Deva Williamson on Unsplash https://www.jomcrae.co.uk/blog/2019/9/16/whats-the-point-of-a-personal-trainer monthly 0.5 2019-09-29 https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1568641619467-44O1N82U5L6QN8FY95O4/20190521-HB_Jo_M_+113.jpg Blog - What's the point of a personal trainer? This is Emma. We’ve been working together regularly for 4 years now, and I’m so proud of her progress. When we started she was a reluctant exerciser. Now she trains by herself in her local gym once a week, swims once a week, and works with me every Monday. She’s looked at her diet and lifestyle as well as her exercise, losing more than 10Kg in weight, and getting stronger and stronger. Below she discusses what it’s like to be trained by me, a discussion stimulated by comments on a facebook forum…. https://www.jomcrae.co.uk/blog/2019/7/21/does-womens-cycling-want-a-tour-de-france monthly 0.5 2019-07-28 https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1564307424381-EV2BQ1USSULF9CJHFYGZ/American.jpg Blog - Does women's cycling want a Tour de France? Greg Lemond’s 8 second victory in ‘89 inspired me to wear this oversized American jersey. https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1564307523348-MGXNDPLO6R8XWM9LGNYO/LaGacilly.jpg Blog - Does women's cycling want a Tour de France? Racing for VC La Gacilly on hoiiday in the mid 90’s https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1564307602943-7Y66VME3JNSOLOH05PH7/Dissertation.JPG Blog - Does women's cycling want a Tour de France? 40 000 words on men’s cycling. Shame on me. https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1564307703335-RBFDYKW3CNCN85KYK9L0/Podium.jpg Blog - Does women's cycling want a Tour de France? Supported by The Dave Rayner Fund racing for VC Quintin in 1999. https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1564307761940-V99CYAC92BX7USYYDLK9/OlympicRRJPG.JPG Blog - Does women's cycling want a Tour de France? Armistead and Vos wizzed by my dad and I here on the Mall in the final spring for the 2012 Olympic road race https://www.jomcrae.co.uk/blog/2019/5/27/stuffocation monthly 0.5 2019-07-28 https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1558979298348-Z3NZ6FT0D3IXCTN9MPAH/HouseJar.jpg Blog - Stuffocation Image by Isabel Araujo https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1558979493278-OQNM2CD5XEJTN6Y8129E/boxes.jpg Blog - Stuffocation https://www.jomcrae.co.uk/blog/2019/1/28/being-more-tortoise monthly 0.5 2020-04-13 https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1549051960579-8D4KDDTP1X84COLGBC94/bob_and_penny.jpg Blog - Be more tortoise https://www.jomcrae.co.uk/blog/back-to-movement-school monthly 0.5 2019-07-28 https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1546353643419-ZXZF8T0FOOUJRPJW5FCK/StagesOfLearning-300x223.jpg Blog - Back to Movement School Stages and characteristics of Motor Learning https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1546353642728-RZP1WNUW3NTXMC220HYH/Kayaking-225x300.jpg Blog - Back to Movement School Kayaking? No Problem. https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1546353641231-0G919QEJE2D4J587FN5C/BalanceGroup-300x200.jpg Blog - Back to Movement School Exercisers practising the Movnat "balancing shuffle" and "balancing squat" https://www.jomcrae.co.uk/blog/beyond-bike-fitting monthly 0.5 2019-07-28 https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1546353639930-VAYCVINH4HN7A4C3XOVJ/RobLeBeau.png Blog - Beyond Bike fitting RobLeBeau https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1546353640619-C6UOMCMORI4D7OENEHG7/SBSideBendWithDBReach1-300x300.jpg Blog - Beyond Bike fitting SBSideBendWithDBReach1 https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1546353641028-NX7BLU91IPCHARGBIH7L/SBSideBendWithDBReach2-300x300.jpg Blog - Beyond Bike fitting SBSideBendWithDBReach2 https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1546353639818-SAZO1AX7XPE0YIS1IKJG/RobGut2-300x194.png Blog - Beyond Bike fitting RobGut2 https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1546353639520-7HCRGUJ1SYSEQT0Z424R/RobGut1-300x195.png Blog - Beyond Bike fitting RobGut1 https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1546353640445-Q8BDMVMIAE6XZNLOACH8/RobProgram-1024x616.png Blog - Beyond Bike fitting RobProgram https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1546353640238-LCHQAGGS7K4KYJK1O78M/RobNow-244x300.jpg Blog - Beyond Bike fitting RobNow https://www.jomcrae.co.uk/blog/health-and-fitness-whats-in-a-word monthly 0.5 2019-07-28 https://www.jomcrae.co.uk/blog/on-pain-and-patience-a-cyclists-story monthly 0.5 2020-04-13 https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1546353637230-35A26CBW0GLBLGY6NJJZ/iceberg-210x300.jpg Blog - On pain and patience - a cyclists story iceberg https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1546353637143-BHK93H5KZNZIFTS3DTQ2/BackPain-1024x472.png Blog - On pain and patience - a cyclists story Using a pain diary with a simple score out of 10 is a good way to monitor trends in pain and problems https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1546353639118-UXZ4B6P481DUDQVRE47V/lizard-300x231.jpg Blog - On pain and patience - a cyclists story Unexpected things can crop up in daily life that provoke the problem. These need to be identified and avoided for overall progress to continue https://www.jomcrae.co.uk/blog/what-is-the-cyclists-mythical-flat-back-and-why-should-we-all-aim-for-it monthly 0.5 2017-04-16 https://www.jomcrae.co.uk/blog/letter-to-my-younger-self monthly 0.5 2017-01-16 https://www.jomcrae.co.uk/blog/just-an-ordinary-bloke-who-wants-to-ride-his-bike monthly 0.5 2016-12-11 https://www.jomcrae.co.uk/blog/operation-impact monthly 0.5 2016-10-12 https://www.jomcrae.co.uk/blog/dont-bite-the-hook monthly 0.5 2016-05-02 https://www.jomcrae.co.uk/blog/on-discipline-and-deadlines monthly 0.5 2016-01-10 https://www.jomcrae.co.uk/blog/finding-the-middle-way monthly 0.5 2015-07-09 https://www.jomcrae.co.uk/blog/twitter-feeding monthly 0.5 2015-03-29 https://www.jomcrae.co.uk/blog/borrowing-belief monthly 0.5 2015-01-03 https://www.jomcrae.co.uk/blog/getting-sniffy-about-balls monthly 0.5 2014-10-31 https://www.jomcrae.co.uk/blog/chimps-albatrosses-and-finding-flow monthly 0.5 2014-08-08 https://www.jomcrae.co.uk/blog/still-ponds-and-raging-waters monthly 0.5 2014-05-24 https://www.jomcrae.co.uk/blog/323 monthly 0.5 2014-03-30 https://www.jomcrae.co.uk/blog/road-to-the-lighthouse monthly 0.5 2014-01-04 https://www.jomcrae.co.uk/blog/tuscany-in-autumn monthly 0.5 2013-10-22 https://www.jomcrae.co.uk/blog/discomfort-and-failure monthly 0.5 2013-09-09 https://www.jomcrae.co.uk/blog/isolated-hamstring-stretch-at-the-knee monthly 0.5 2012-10-11 https://www.jomcrae.co.uk/blog/bike-fit-blog-part-deux monthly 0.5 2012-08-27 https://www.jomcrae.co.uk/blog/bike-fit-part-1 monthly 0.5 2012-05-23 https://www.jomcrae.co.uk/blog/more-from-the-feed-zone monthly 0.5 2012-04-18 https://www.jomcrae.co.uk/blog/fellow-fitness-foodie monthly 0.5 2012-04-04 https://www.jomcrae.co.uk/blog/food-for-thought monthly 0.5 2012-03-15 https://www.jomcrae.co.uk/blog/category/Articles monthly 0.5 https://www.jomcrae.co.uk/blog/tag/Minimalism monthly 0.5 https://www.jomcrae.co.uk/blog/tag/Coaching monthly 0.5 https://www.jomcrae.co.uk/blog/tag/Injury monthly 0.5 https://www.jomcrae.co.uk/blog/tag/learning monthly 0.5 https://www.jomcrae.co.uk/blog/tag/training monthly 0.5 https://www.jomcrae.co.uk/blog/tag/time-restricted+feeding monthly 0.5 https://www.jomcrae.co.uk/blog/tag/Women%27s+cycling monthly 0.5 https://www.jomcrae.co.uk/blog/tag/prehab monthly 0.5 https://www.jomcrae.co.uk/blog/tag/body+composition monthly 0.5 https://www.jomcrae.co.uk/blog/tag/Bike+fitting monthly 0.5 https://www.jomcrae.co.uk/blog/tag/menopause monthly 0.5 https://www.jomcrae.co.uk/blog/tag/balance monthly 0.5 https://www.jomcrae.co.uk/blog/tag/Moving monthly 0.5 https://www.jomcrae.co.uk/blog/tag/fitness monthly 0.5 https://www.jomcrae.co.uk/blog/tag/Intermittent+fasting monthly 0.5 https://www.jomcrae.co.uk/blog/tag/ladybones monthly 0.5 https://www.jomcrae.co.uk/blog/tag/longevity monthly 0.5 https://www.jomcrae.co.uk/blog/tag/Bones monthly 0.5 https://www.jomcrae.co.uk/blog/tag/Bone+density monthly 0.5 https://www.jomcrae.co.uk/blog/tag/diet monthly 0.5 https://www.jomcrae.co.uk/blog/tag/Conditioning monthly 0.5 https://www.jomcrae.co.uk/blog/tag/Tour+de+France monthly 0.5 https://www.jomcrae.co.uk/blog/tag/personal+training monthly 0.5 https://www.jomcrae.co.uk/blog/tag/Speed monthly 0.5 https://www.jomcrae.co.uk/blog/tag/Cycling monthly 0.5 https://www.jomcrae.co.uk/blog/tag/Health monthly 0.5 https://www.jomcrae.co.uk/blog/tag/Rehab monthly 0.5 https://www.jomcrae.co.uk/blog/tag/holistic monthly 0.5 https://www.jomcrae.co.uk/blog/tag/health monthly 0.5 https://www.jomcrae.co.uk/blog/tag/ridestrong monthly 0.5 https://www.jomcrae.co.uk/blog/tag/Stress monthly 0.5 https://www.jomcrae.co.uk/blog/tag/marginal+gains monthly 0.5 https://www.jomcrae.co.uk/blog/tag/performance monthly 0.5 https://www.jomcrae.co.uk/blog/tag/Running monthly 0.5 https://www.jomcrae.co.uk/blog/tag/Performance monthly 0.5 https://www.jomcrae.co.uk/blog/tag/agility monthly 0.5 https://www.jomcrae.co.uk/blog/tag/movement monthly 0.5 https://www.jomcrae.co.uk/blog/tag/Power monthly 0.5 https://www.jomcrae.co.uk/blog/tag/Strength monthly 0.5 https://www.jomcrae.co.uk/blog/tag/women monthly 0.5 https://www.jomcrae.co.uk/for-cyclists/conditioning-for-cyclists daily 0.75 2023-08-25 https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1568567618018-Z39F4BW7C75MFNL0CNWC/Canon_582.jpg Ride Strong https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1568640828812-MCBTJF74Z3XYZPRNBH5B/Canon_475.jpg Ride Strong https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1568640933389-GRM1OKJ62GBPFXG8PXGP/Canon_307.jpg Ride Strong https://www.jomcrae.co.uk/home daily 1.0 2023-08-29 https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1692967364269-XYKCMR6FXBWGIHTYFCVB/20230316_HB_Jo_Athletcis__0424.jpg Home https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1692967498709-YBLFMIUI3FLM3PS7J9IA/20230602_HB_LG_0756.jpg Home https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1692967737864-O26V9D4FUACDM9XTPRV2/20230320_HB_Jo_The_Vault_0264.jpg Home https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1692968123485-LS339L57C4V1UMPFDHJ2/20230320_HB_Jo_The_Vault_0992.jpg Home https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1692968295837-HM89IU2TUZI9EEAKZSUN/20230602_HB_LG_0443.jpg Home https://www.jomcrae.co.uk/about-me daily 0.75 2023-08-29 https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/d52bd4ca-c158-495f-a4d7-bb68e9efad24/20230316_HB_Jo_Athletcis__0721+1.jpg About Me https://www.jomcrae.co.uk/personal-training daily 0.75 2023-12-30 https://images.squarespace-cdn.com/content/v1/5ba3731436099b36fef5c0c4/1692968820603-LKGSPG6SCHLPD9PD52FG/20230320_HB_Jo_The_Vault_0039.jpg Personal Training https://www.jomcrae.co.uk/contact daily 0.75 2023-07-29 https://www.jomcrae.co.uk/locations daily 0.75 2023-07-29