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Science to Sport

Personalised coaching and testing. Bridging the gap between scientific research and sports men and women in the field. Labs in Cape Town and Girona.

04/10/2026

Targeted strength for distance runners can cut your oxygen cost by up to 8%. 🏃
That’s not a small number. It’s the difference between racing in zone 3 and zone 4 at the same pace, without any change in VO2max.

Heavy strength training and plyometrics improve running economy through two different mechanisms: better force production and more efficient muscle fibre use from lifting, and more elastic “spring” return from the ground through plyometric work. Together, they let you hold your pace for less metabolic cost.

Coach, Tim Klein has written a blog about this topic that guides you on how to include strength training around your running as well as loading, sets, reps etc.

Contact us to find out more about working with one of our coaches to include strength into your training for maximum benefit.

28/09/2026

Not sure if you should be doing strength or core training to go faster on the bike?

Strength training and core training do different jobs and mixing them up is where most cyclists get their programming wrong.

Strength follows the season: heavy and frequent in the off-season, tapering to maintenance once racing starts. Core work stays fairly constant year-round, whether that’s dedicated sessions or a short routine before you ride.

Our newest blog post from Tereza Szabó Neuman explains the difference between the two, how often to include them and what your sessions should look like.

Science to Sport

24/09/2026

Not sure if you should be doing strength or core training to go faster on the bike? 🏋🏼‍♀️

Strength training and core training do different jobs and mixing them up is where most cyclists get their programming wrong.

Strength follows the season: heavy and frequent in the off-season, tapering to maintenance once racing starts. Core work stays fairly constant year-round, whether that’s dedicated sessions or a short routine before you ride.

Our newest blog post from Tereza Szabó Neuman explains the difference between the two, how often to include them and what your sessions should look like.

20/09/2026

Strength training used to be a “nice to have” for cyclists and runners, but that’s changing fast.

More endurance athletes are in the gym than ever before. This however, doesn’t automatically mean better results.

Improved performance only comes with intent. Strength and core work pay off when they’re built around your sport, your training phase, and what your goal actually demands - not bolted on between hard sessions because everyone else is doing it.

Contact us to find out more about working with one of our coaches to include strength into your training for maximum benefit. 💪
Science to Sport

09/09/2026

VO2 Max or LAA Performance Test? They’re not competing for the same job. 📈📊

A VO₂max test identifies your physiological ceiling by measuring maximal oxygen uptake, peak power output, and key physiological thresholds.

An LAA test is used to define precise training intensities that target specific metabolic pathways. Repeating the assessment over time allows us to evaluate whether the prescribed training interventions are producing the desired adaptations.
Used together, these tests provide a more complete picture of an athlete’s current physiology and guide more targeted, effective training.

One tells you your potential. The other tells you your pace. Most training blocks need both at some point, which is why we built the Complete Metabolic Profile to run all three (Fat Max, LAA, VO2 Max) in a single session.

Full breakdown in the carousel. Book at Girona or Cape Town lab. Link in bio.

Science to Sport

03/09/2026

Our team of 12 dedicated cycling coaches are trusted by over 500 athletes from around the world. Since 2008, our methodologies have guided cyclists of all calibers across their first finish lines and onto the podium top steps alike.

If you would like someone in your team that understands your physiology, your goals, and your constraints - and who will hold you to the standard you’ve set yourself, then we’d love to work with you.

Link in Bio to meet our coaches and find out more about our coaching packages.

Jeroen Swart Jeroen Swart
John Wakefield John Wakefield
Mike Posthumus Mike Posthumus
Reece McDonald Reece McDonald
Darrel Fitz-Gerald Darrel Fitz-Gerald
Ben Capostagno Benoit Capostagno
Nicola Freitas Nicola Freitas
David de Klerk David Andrew de Klerk
Felix Imbery
Tim Klein Tim Klein
Tereza Szabó Neuman Tereza Szabó Neuman
Mark Stevens

31/08/2026

Sea Otter Europe rolls into Girona 18 - 20 September.

While you’re here, why not get your bike fitted or lab-test?
Book any two lab services at our Girona lab between 1 to 30 September 2026 and get 50% off your cheaper appointment.

Use both appointments for yourself or share the booking with a training partner — the choice is yours.

T’s & C’s Girona lab only · Appointments available 1 - 30 September 2026 · First come, first served · Discount does not apply to equipment · Payment in full at the appointment · Cannot be combined with other promotions · Lab services only, not coaching
DM or click the link in bio to find out more or make your booking.

23/08/2026

An incorrect saddle is only about comfort. In this blog post by Darrel Fitz-Gerald , we explain how saddle discomfort directly compromises pelvic stability and alters muscle recruitment patterns.

Darrel provides valuable insights into how Science to Sport uses the Gebeomized Saddle Pressure mapping technology in our Advanced and Professional Bike Fits, and the process to finding the best saddle for you.

Link in Bio to read the article, or book your fit at one of our labs.

19/08/2026

As much as fun as it is to watch your stick man cycle - it’s also a really useful metric in our Professional and Medical Bike Fits.

If you’d like to see your stick man cycling to find your optimal fit - pop us a DM or visit our website to find out more or book your bike fit.

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Website

https://www.sciencetosport.com/

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