Cycling Academy

Video lessons by Vojtěch Beran: mountain bike, road bike, training and nutrition.

Training & nutrition6 May 20211 min read

Training series overview

This year we have created other 20 episodes of Vojtěch Beran’s School of Cycling, through which you will learn not only how to train but also how to recover, work out, properly prepare for a race, and much more.

Road bike3 Apr 20211 min read

Road cycling series overview

WE ARE OPENING A NEW ROAD CYCLING SCHOOL – LEARN TO MASTER YOUR BIKE

Mountain bike1 Mar 20211 min read

Mountain bike series overview

WE ARE OPENING A NEW MTB CYCLING SCHOOL – STARING WORLD CHAMPION MICHAL PROKOP

Training & nutrition5 Jul 20212 min read

Training elements for developing speed and dynamic strength

The speed and strength dynamic elements are the shortest and most intense training elements. Such training is demanding but fun.

Training & nutrition2 Jul 20214 min read

Training elements for building strength endurance

When riding our bike, strength endurance is an expression of the power we produce to pedal. In our training we should develop this type of strength throughout the year.

Training & nutrition29 Jun 20213 min read

Training elements for building endurance

Our physical performance depends on a few closely connected components through which the athlete develops speed, strength and endurance. In the next three episodes, we will show you how to connect these elements. We…

Training & nutrition26 Jun 20212 min read

The weekly cycling training schedule

In this article, we will look at a basic model for a training week. An athlete with an optimal training load is able to train five times a week – between six and ten hours in total – and compete in a race on Saturday.…

Training & nutrition23 Jun 20213 min read

Annual cycling training plan

The cycling season is rather long and our performance should improve month by month. Eventually, we should be able to ride longer and need less time to recover, while our overall physical condition should improve. So…

Training & nutrition20 Jun 20212 min read

How to avoid muscle cramps

Cramps are also a hot topic, and one that nobody wants to experience. Most cyclists are, however, under the mistaken idea that muscle cramps are caused by a lack of liquids. The causes are far more complex.

Training & nutrition17 Jun 20212 min read

Hydration when cycling

Good hydration is as important as the right energy intake. Water is the elemental substance transformer and makes up 55% to 65% of our total body weight.

Training & nutrition14 Jun 20213 min read

Energy supplies during performance

In the last series, we talked about the importance of carbohydrates, lipids, and proteins in an athlete’s diet, and emphasised how important it is to provide our body with vitamins, antioxidants, and fibre. This time…

Training & nutrition11 Jun 20213 min read

Fruit, vitamins and minerals in cyclist´s diet

It is well known that our body requires a sufficient supply of fruit, vegetables, and vitamins. Yet many athletes focus so much on the right amounts of carbohydrates and proteins that they neglect this essential part…

Training & nutrition8 Jun 20213 min read

Carbohydrates, lipids and proteins in the cyclist´s diet

Cycling requires very high energy expenditure, which needs to be constantly replaced before, during, and afterwards. The main energy source is glycogen, which is stored in muscles and the liver.

Training & nutrition5 Jun 20214 min read

Basic workout exercises for cyclist

Apart from good stretching, every cyclist should regularly exercise and work out. In winter, we should work out at least three times a week, while it is enough to exercise once a week during the main season. In this…

Training & nutrition2 Jun 20214 min read

Stretching and workouts for cyclist

In our last lesson, we addressed the basic principles of good quality recovery. Today we will go through the stretching exercises every cyclist should know and use.

Training & nutrition30 May 20212 min read

Stretching and recovery

Every cyclist should look after his body well. Without proper recovery, we will not be able to give a good performance in sport and we will not feel fit in our everyday life. For these reasons we need to support our…

Training & nutrition27 May 20212 min read

Cyclist technical skills

Technical skills form an important element in many types of sport, and especially so in cycling. There are two factors that seriously influence such skills. These are coordination and mobility. We will look at both…

Training & nutrition24 May 20212 min read

Working on speed, strength and dynamics

Explosive power and speed are elements we mostly appreciate in a race. They can also help us show off with our favourite segments on the Strava app. So how should we approach our training for such important cycling…

Training & nutrition21 May 20213 min read

Developing strength and physical fitness

After learning how to work systematically on our endurance at the start of the season, we are ready to invest more time into other important training elements. At this point, we are going to focus on developing our…

Training & nutrition18 May 20213 min read

Developing endurance

Cycling is an endurance sport. Training in the aerobic zone is the foundation for our long-term performance and is the best way to lose weight while riding your bike. Endurance training is the easiest but most…

Training & nutrition15 May 20212 min read

Getting the right training loads and bike setup

Having a correctly set up and fully functional bike is crucial for good cycling performance. It not only ensures efficient energy transfer from the pedals but also helps us prevent various health problems that might…

Training & nutrition12 May 20214 min read

The lactate test and heart rate in training management

Every athlete should understand their body and its limits as much as possible. If our body repeatedly gets the wrong training loads, sooner or later health complications will appear. Our heart rate plays the key role…

Training & nutrition9 May 20212 min read

What to wear when cycling

Cyclists often invest a considerable amount of money in their bikes yet don’t pay enough attention to the other equipment. However, it is important to choose the right cycling clothes, as they also play a significant…

Road bike3 May 20213 min read

Riding in unstable conditions

Riding conditions on the road are not always ideal, so we should be ready for anything we might face on our bikes. It takes time to learn many skills but there are some conditions we can prepare for in advance. Here we…

Road bike30 Apr 20212 min read

Race skills

If you have become keen on road cycling and want to take part in races, you will appreciate some tips to help you save some precious energy and achieve better results. The general rule is that the ability to save as…

Road bike27 Apr 20213 min read

Principles of riding in a group

When riding in a group of two riders or more, some simple principles apply and should be strictly followed by every member of the group. This makes the group more compact and effective.

Road bike24 Apr 20213 min read

Hand signals and gestures

Every rider should be familiar with the basic hand signals, which are often the only way to communicate with other riders in a group or race. Riding in a peloton can be safe only when such principles are applied.

Road bike21 Apr 20212 min read

The right way to get through corners

Every corner should be ridden through with a minimum loss of speed while staying as safe as possible. This applies even more in the mountains, where the hills are steep and the descents fast. There are a couple of…

Road bike18 Apr 20212 min read

Going downhill safely on a road bike

Most of us suffer in climbs but almost everyone enjoys the descents. Yet going downhill safely is not that easy. This is why we are going to review the right technique and principles now.

Road bike15 Apr 20213 min read

Road bike climbing tips

Some love them, others hate them, but climbs are an essential part of the cycling experience. For those who want to enjoy climbing there are some principles we should keep in mind.

Road bike12 Apr 20212 min read

The right road bike shifting and pedalling technique

It might seem that shifting and pedalling are obvious and intuitive activities. However, you should be aware of a few principles that can be greatly beneficial, especially for beginners. Once you learn something wrong…

Road bike9 Apr 20212 min read

Body position and suitable road tire pressure

Although it might not be so obvious, positioning ourselves on our bike and suitable tire pressure are two factors that are closely connected. They both provide the rider with the confidence to manage any situation that…

Road bike6 Apr 20212 min read

How to set up a road bike

Setting up your road bike is as important as picking the right one. If we neglect to set it up properly, we will not only ride slower but may even end up with some serious health problems. In this episode, we will talk…

Mountain bike31 Mar 20213 min read

The basic principles when riding in a group

A group of cyclist is formed of two or more riders. When riding in a group there are some important principles that every rider should firmly stick to. The aim is to have a safe ride, make the group more compact and…

Mountain bike28 Mar 20213 min read

Riding your mountain bike in unstable conditions

We will never be in full control of nature, and sooner or later we will come across unstable conditions we need to ride through. We can get an idea of our technical skills according to how well we cope with such…

Mountain bike25 Mar 20212 min read

Giving hand signals, keeping balance and wheelies

We do not usually ride our bikes on our own, and when we ride in a group it is important to use hand signals as they are the most common way to pass on the most crucial information.

Mountain bike22 Mar 20212 min read

Getting over an obstacle and the Bunny Hop technique

We come across many obstacles while riding a mountain bike. These might be roots, stones, holes in the ground, and others. Every obstacle requires our full attention and quick reaction.

Mountain bike19 Mar 20212 min read

Riding through a corner on a mountain bike

Although it might seems easy, not everyone has the skills to get through a corner without losing too much speed. Especially when you are new to mountain biking, it is good to master a few principles. After some…

Mountain bike16 Mar 20212 min read

Descending on a mountain bike

Downhill rides are a favourite part of many types of sports. On both road and mountain bikes, the joy of going downhill is unbeatable – when done smoothly. On downhill rides, we enjoy the speed and adrenaline without…

Mountain bike13 Mar 20212 min read

Starting off uphill and getting off the bike

When you are able to get off and jump back on your bike smoothly or start off uphill, you save a lot of energy in training and some precious time in races.

Mountain bike10 Mar 20212 min read

Climbing on a mountain bike

Climbs are one of the fairest parts of any ride or race. They are a reliable check of the rider’s physical condition. To deliver the best performance we need to master the climbing technique.

Mountain bike7 Mar 20212 min read

Setting up a mountain bike

The rider should always feel natural when riding their mountain bike. The whole body and trunk must be relaxed and the bike needs to provide room for the rider to move around freely in any terrain. It needs to be able…

Mountain bike4 Mar 20212 min read

Getting the right mountain bike

Would you like to start cycling? Are you planning to buy a new mountain bike? If so, you have come to the right place. In our first episode we will introduce various types of bikes and show you how to set your bike up…

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