If you are racing 10K snowshoe or putting yourself through a tough biathlon or just plain grinding out big miles in mingin’ winter weather on foot or by pedal you need to conserve energy, minimise weight and protect yourself from the elements.

This is where the new Aorangi ( or Aoraki ) winter beanie from i-RULE comes in. Its roots seem unashamedly nordic and it would not look out of place in a XC ski  race but  there is no weird Euro tassle attached thankfully. The Aoraki is for those smart enough to use i-RULE kit, the cool weather equivalent of their legendary TROPPO bandana.

The beanie is incredibly light being made of a Meryl microfibre which delivers great wicking and breathability; all good attributes in any season but the coup de grace for this product is the fantastic Turbo Merino headband which provides terrific warm and thermo regulation without getting sopping wet ( or maybe I don’t train hard enough? ).

Well priced at $NZ36 the Aoraki ( or Aorangi ) is just one of those indispensable accessories anyone serious about off road endurance should scrunch into their pack. Recommended!!

Enduring road and MTB training in sub zero conditions day in day out in the Mackenzie (New Zealand) is enough to make you either take up lawn bowls or start thinking of effective alternatives.

If you are going to ’sacrifice’ hard miles in the saddle for an indoor regime (other than pure ergo work) you must ensure the routine trains bike specific neuro-muscular pathways and makes a contribution to strength, power and calorie consumption.

A popular alternate training regime in Europe and North America is the lamely labeled ‘bike circuit training’; lame by name but if done correctly powerful by nature.

Like any traditional circuit training format the bike circuit provides a variety of exercise activities wrapped around a core of ergo-based interval routines. These activities tend to be a mix of free weights, isometrics, plyometrics and machines. An ounce of common sense would also see the inclusion of bike-specific yoga stretches at the end of the session.

Not only is a bike circuit portion of your programme fantastic for coping with poor weather it’s also a great tool for adding some variety so it is not all 24/7 dull.

Really , the exercise focus is on developing strength, balance and stability in between your bike intervals bursts which tend to cluster around your specific goals; threshold work; steady state aerobic; tempo and cadence.

Remember,cycling-specific exercises adjacent to full-on pedaling intervals reinforces cycling-specific neuromuscular pathways which is why it is important to select exercise regimes that are relevant.

There is of course, a range of off-bike exercises for you to consider foremost of which should be dynamic squats, inclined bench step-ups, particular plyometrics, the lunge, and possibly the leg press and curls.

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Very much in vogue, post WW II, the humble medicine ball is winning over a new generation of converts. We are great believers in incorporating plyometrics and medicine ball routines into your programs not only for the specific physical benefits but also to instill a sense of fun and variety into what is usually a tough and monotonous routine.

In terms of cost effectiveness, accessibility and efficacy, medicine ball workouts definitely have their place. Used in conjunction with conventional plyometrics, medicine ball exercises can help improve strength, speed, balance and power. With medicine ball exercises you are dynamically moving your body, with resistance through a range of fluid motions.

Medicine balls utilize a high level of trunk activity. Many theorize that all movement begins at the core (abdominal and low back) and all forces are translated through this region. This means that if your core is weak your ability to develop power or force through the extremities will be reduced. Although there are many ways to train the trunk, medicine balls allow you to train these muscles in an explosive manner as well.

Explosive power development will give you new levels of strength and help improve overall performance. In sport there is no factor more important than rate of force development. Meaning, being just strong is not enough.

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