by hattenburrow | Nov 19, 2025 | Pilates, Training, Uncategorized
Gluteus maximus: Powers the downstroke and provides major force with each pedal revolution, especially important for climbing and sprinting. Cyclists, it’s time to ride stronger, move better, and feel more balanced both on and off the bike. Velo Core combines targeted strength, Pilates, and mobility training designed to fix common cycling imbalances, boost performance, and speed up recovery. Start your 14-day free trial today at velocore.co.uk and see the difference on your next ride.
by hattenburrow | Nov 12, 2025 | Pilates, Training, Uncategorized
In this video, Jon from Pedalling Perfection answers your biggest questions about bike fit — from saddle height and cleat position to comfort, performance, and injury prevention. Jon is the founder of Pedalling Perfection, an independent bike fit studio dedicated to helping cyclists of all levels ride more comfortably, efficiently, and confidently. With an inclusive, no-nonsense approach, Jon focuses purely on results — not sales — so every recommendation is tailored to you and your goals. Whether you’re a new rider or a seasoned racer, this Q&A will shed some light on how to combat some of the typical bike fit issues people suffer from.
Learn more or book your own fit at: https://www.pedallingperfection.com/
by hattenburrow | Nov 5, 2025 | Pilates, Training, Uncategorized
The hamstrings play a crucial role in the cycling pedal stroke mainly by assisting with knee flexion and hip extension. During the pedal stroke, the hamstrings work mostly in the latter part of the downstroke and throughout the upstroke phase. Specifically:
- The hamstrings help flex the knee as the pedal passes the lowest point (around 5 o’clock to 1 o’clock positions), pulling the foot back and up to prepare for the next downstroke.
- They extend the hip joint, contributing to power during the downstroke by complementing the glutes and quadriceps.
- Hamstrings also help stabilise the knee as it extends, which is vital for efficient force transfer from your hips and thighs to your lower legs and pedals.
- Because cycling keeps the hamstrings in a shortened position most of the time, regular stretching helps maintain their flexibility and prevents them from tightening up, which can negatively affect lower back health and pedal stroke efficiency.
- Strengthening the hamstrings is important to prevent overuse injuries and ensure they can effectively support the glutes and quads in producing power throughout the pedal stroke.
In summary, the hamstrings are essential for the upward and backward movement of the pedal, knee stability, and hip extension, making them key for a smooth, efficient, and injury-free cycling pedal stroke.
by hattenburrow | Sep 2, 2025 | Uncategorized
Velo Core Performance’s mission is to empower cyclists to ride further, faster, and for longer by combining evidence-based mobility and strength training with expert insight into the “why” behind every exercise, fostering lifelong cycling performance and healthy habits.
Mission Purpose
Velo Core Performance was created by lifelong cyclist and instructor Hannah Griffiths, whose expertise in Pilates, corrective exercise, and cross-country mountain biking informs every aspect of the program. The goal is not just to provide cyclists with the right exercises, but to ensure they understand how each movement enhances performance and reduces injury risk.
Educational Approach
Unlike conventional training apps, Velo Core Performance goes further by explaining the reasoning behind every exercise, empowering cyclists with knowledge so healthy habits can be formed and maintained. Hannah’s unique approach helps cyclists integrate mat-based mobility and strength routines into weekly training, making each session purposeful and effective.
Values & Commitment
Velo Core Performance values transparency, expert guidance, and evidence-driven practice—helping cyclists build resilience, understand their bodies, and enjoy every ride with confidence and clarity. By prioritising education, Velo Core fosters a supportive environment for cyclists of all levels to achieve their goals and sustain long-term performance.
Find out more here.
by hattenburrow | May 7, 2024 | Racing, Uncategorized
We arrived at the race 1.5hrs early so that we were able to walk stages 1,2 and half of 3. I appreciated the chance to see the stages as there were no practices runs for this race.
As I was in the queue for the start of the race I was feeling really excited to get riding and have a great time.
I was set off to start on stage 2 and told myself to take it easy on the first run.
My first run on stage 2 set off to a good start with a decent pace, the track was good but not ridden in yet so was tricky to work out lines therefore on an off camber turn I went out wide and lost some time. The second run was faster.
The subsequent runs on stage 1 went well, the track had been better ridden in so line choice was easier. I was able to set a good time for both of the runs.
Stage 3 was next the first corner was looser than I expected so front wheel slid out but I saved it with my foot down. A sandy berm caught me off guard but I managed to stay on track. The rest of the run was fast.
I was flying in the second run until I caught up with another rider which cost a couple of seconds. I was able to pick up the pace once I passed them.
Stage 5 was next, I really enjoyed it as it was a mix of flow and tech on both runs I got a good start, then was able to keep the pace throughout the whole run. Both runs were consistent.
Stage 4 was last, it went well, I pushed as hard as I could. It was another nice track.
I ran a couple of re runs on stages 1&2 to try and improve my time, happy to have made my way to 4th position. A great day riding.
by hattenburrow | Apr 19, 2024 | Racing, Uncategorized
Southern XC R 1 31.3.24
Couldn’t wait to race since this was the first Southern XC and I was hoping the course improved from last year. We arrived very early so lots of time to practice the course which helped.
The race went to plan (pushing the pace to try and get a gap) until I hit a slippery root at the wrong angle, slipped and hit a tree I got winded and my handlebars got twisted so it took a while to get back up by which point I was in fourth, I almost closed the gap to third but by then I had ran out of energy.
Despite that, I learnt lots. I had had a good start and fast four laps, holding my lead throughout. Maybe it was bad tactics that made me crash so I’m going to try an improve by being calmer (so I didn’t crash) and not giving up after my crash.
I’m looking forward to round 2 at the end of April.
Southern Enduro 7.4.24
I was really excited for this race but wasn’t expecting much as it was my first enduro. Practice went well so I was super excited, having the rest of the BTM team there was great and really helpful to talk about different lines and options on the track.
My best bit was hitting one of the important high lines on stage 2 plus having a great mistake–less run on stage 4 on which was a slippery and technical track.
On stage 3 I slipped off line and on stage Two I over braked into a corner so had to waste energy getting back up to speed. Overall, it was a really fun first enduro race and it went well apart from those few small mistakes and I still managed to get 4th in the U13’s – really happy with that!
I would like to improve my jumping for next time so I can hit some of the bigger ones like on stage 5 and maybe work on my line choices.
Thank you to my sponsors: Windwave | Right Bike | Southern Enduro | Melon Optics | Beyond the Mud
