Body Cranks

14/03/2026

Race Day #2 Fox Superflow
Keep it simple, keep it sharp. This 10-minute systems check settles the nerves and gets me ready to push where it counts.

Bike:
Tyres set for today’s terrain

Sag confirmed, rebound counted

Brakes bite, gears smooth, chain quiet

Body:
Quick mobility to wake up hips/ankles

Brain:
Visualize lines, breathe early
Commit to exits, not doubts

Goal today: stack clean stages > hero moments. Consistency over chaos, and don't die!

What’s your non-negotiable pre-stage check?

12/03/2026

Plenty happening on the bike this weekend for riders around Ballarat.

It’s great to see so much local riding and racing on the calendar, with events bringing the cycling community together across the region.

Don’t forget the Summer Spritz Women's Crit Series is on this Saturday at Victoria Park — a fantastic women’s-only crit series that’s all about building confidence, racing skills and community on the bike.

If you’re racing, riding, or heading down to watch, we hope you have a great weekend out on the bike.

https://www.summerspritz.com.au/?fbclid=IwY2xjawQfIkNleHRuA2FlbQIxMABicmlkETFvVDJyYUlISVlNN1JLd3E1c3J0YwZhcHBfaWQQMjIyMDM5MTc4ODIwMDg5MgABHiS_QGLae3UtYDB_tPntSQQawBQHHKuP8uoho4-r3l-niq74Jqq-_kGjUZjD_aem_ux0MbCZLmk-9FzEfwm2aQg

03/03/2026

Ready to race, ladies? The Summer Spritz is an all-women race series designed for women to feel confident and supported.

Date: Saturday, 14 March
Location: Victoria Park, Ballarat

Expect a friendly vibe, no-pressure racing, and a welcoming community.

Come as you are—bring a friend, a smile, and your energy!

Register now!

Registrations are now open for the Ballarat Round of the Women Only Summer Spritz Crit Series which is taking place on Saturday 14th March. Open to all abilities and if you don't have a race license we can sign you up to the 4-week free membership. Just let us know before the day. Register now: https://entryboss.cc/races/29855

01/03/2026

First crack at Otway Odssey 👌

Not the race I planned, but the race I needed. Blew up early on the first climb and had to fight for every kilometre. After a challenging week, crossing that line meant more than a PR.

Keep showing up, even when it’s hard.

Thanks to my amazing support crew - you guys rock!

As always thanks to for having my bike race ready!


Cervélo
SRAM road

09/02/2026

Talk of the week in the gym: why do we do explosive work?

Power keeps you strong, capable, and riding well — now and as you age.

Most people think explosive training (jumps, sprints, fast lifts) is only for athletes. In reality, it’s one of the most powerful tools we have for:

Keeping bones strong

Protecting tendons and joints

Improving performance on the bike

Staying functional and “young” in everyday life

Explosive work isn’t about ego or max numbers. It’s about building resilience, protecting your body, and keeping you moving well for years to come.

Power doesn’t expire.

Ready to add explosive training to your routine?
Come see us in the gym and we’ll show you how to do it safely and effectively.

08/02/2026

2nd place at State Crits Championships today 🥈

Honestly just grateful to have the health and legs to even line up with such strong riders.

The podium is cool, but what I’m most proud of is the work that went in when no one was watching – early mornings, brutal intervals, and the days where it would’ve been easier to skip it.

Still a lot to learn, still plenty to improve, but days like this remind me exactly why I love racing bikes.

Thanks to everyone who’s been in my corner – it really does make a difference.

Bikes on La Trobe
Ballarat Sebastopol Cycling Club - Road / Track
Enhanced Endurance
Effective Myotherapy
AusCycling
Cervélo
SRAM road

06/02/2026

Wildest race I’ve ever done at

Sprinting up six levels of a car park with the crowd going absolutely crazy – it was so loud I could barely hear myself breathe. Hands down the most fun event I’ve ever been in.

The vibe was unreal and I honestly can’t wait for next year. Massive thanks to for the lights – they looked sensational and lit the whole thing up!

Would you race this with me next year?

📷

30/01/2026

This month for me has been about awareness and learning.

To become a better coach and a better student, you need real awareness. Without it, you won’t grow or make any lasting changes.

Awareness is a skill you train, just like your body.

Awareness of where your attention goes.
Are you locked in… or lost in distraction?

Awareness of how you respond under pressure.
Do you tighten up, lash out, shut down… or breathe and adjust?

Awareness of the stories you tell yourself after mistakes or tough moments.
Do you beat yourself up… or choose a story that helps you grow?

This is the real work.
Not just stronger muscles, but a stronger mind.
Not just better performance, but better self-understanding.

As this first month of the New Year wraps up, ask yourself:
What have you become more aware of?
What have you learned about yourself?

Pay attention to where your mind goes today.
That’s the first rep.

Always learning. Always improving. Nobody is ever “done”.

MentalStrength

23/01/2026

Today I lined up for only my second ever gravel race… in the town I was actually born in!

It was insanely hot for this Ballarat girl, but I somehow ended up 2nd in my age group at the Oceania 2026 Championships and I’m still buzzing.

They mispronounced my name at the presentation so I didn’t even realise I’d placed. I was standing there thinking, “There cannot be another 45–49 year old called Rhiannon, I swear I didn’t see one on the start list.”

So this ended up being a pretty big result for me… and I completely missed the podium 😅

Thanks to those who came to support me! Was amazing having a crew there 🙌

And for the ongoing support!



Cervélo

21/01/2026

On the road to the Tour Down Under and lining up for RADL GRVL on Friday! Absolutely buzzing to catch up with the superstar Steve Rooney!

Then for crazy fun, the Oakley Car Park Climb on Saturday night! I am so pumped to race that one too – it’s going to hurt in all the best ways.

Also… Australia is wild. Who looked at the middle of nowhere and thought, “Yep, this spot needs a giant koala”?



Cervélo

20/01/2026

Exercising in the Heat: What to Do and What to Avoid

Do
Train early in the morning or later in the evening when temperatures are lower
Hydrate before, during and after exercise, not just when you feel thirsty
Wear light-coloured, breathable clothing and sun protection
Reduce intensity and listen to your body — effort matters more than pace in the heat
Plan routes with shade, water access or easy bail-out options

Avoid
Midday sessions during extreme heat
Pushing through dizziness, nausea, chills or headaches
Long, hard efforts without adequate hydration or electrolytes
Wearing heavy, dark or non-breathable gear
Trying to “train through” the heat if you’re not acclimatised

Exercising in hot conditions places extra stress on the body. Smart adjustments help you stay consistent, safe and enjoying movement through summer.

18/01/2026

Sending healing vibes to all the athletes who went down on that brutal downhill at Mt Beauty this weekend.

That course asked a lot of you. Crashing or getting injured is never part of the plan, but it is, unfortunately, part of the sport. If you’re sitting on the sidelines right now, you haven’t failed. You’re not weak. You’re an athlete facing one of the toughest phases there is: being forced to stop.

In these first few days post injury, the focus really shifts:

1. Rest: This is not “doing nothing” – this is your body working hard behind the scenes to repair.
2. Follow the professionals: Listen to your doctors, physios and specialists. Let them lead the way, even if your head wants to rush back.
3. Manage swelling and pain: Ice, elevation, compression and prescribed medication might feel basic, but they make a big difference early on.
4. Eat and hydrate: Your body needs quality fuel to heal. Now is not the time to restrict.
5. Protect your mindset: It’s normal to feel frustrated, flat or emotional. Reach out to your people, stay connected to your community, and remember this is a chapter, not the whole story.

Your fitness, skill and hard work don’t disappear because you’re injured – they’ll be there waiting for you when your body is ready.

To everyone recovering from Mt Beauty: take it day by day, lean on your support crew, and trust that this period of healing is still part of your athlete journey.