Usain Bolt’s Last Run

Hello fans of sports and fitness alike, welcome back to my blog! I am going to jump right into it here, as I believe this topic deserves to have the most characters possible. Usain Bolt. The man is a legend, now 30 years old and still the fastest man in the world. The man has 16 corporate sponsors, and each of them considers themselves to have the best spokesperson in the sporting world. After last summer, Bolt has now won three sprint gold medals in his third consecutive Olympic games, an absolutely outstanding feat. Now, he is getting ready for his final run, as bunch of competitions that will end in the World Championships in London this year. This finale will not bring nearly as much attention as he did in the Olympics last year, so why retire now instead of then when he was at the peak of fame?

Saying Goodbye

The answer? His fans. According to Bolt, this is a farewell tour to say goodbye to his fans and thank them for everything. There is nothing else left to prove for Bolt, so there really is no better reason. No matter how he finished during his last lap, we all know it is the relationship he has with his fans that pushes him to continue at this point. This means that of course there will be plenty of screaming fans in London as Bolt transitions from world’s fastest man to a party going philanthropist. The real Bolt performance started 10 years ago, when he broke the 100 metre record and then again broke his own record during the 2008 Beijing Olympics. Ever since then, he has been a dominating force in the sport of sprinting. For all he has done for the fans, for his country and his sports I say well done Mr.Bolt. Well done.

usain bolt

Cycling Gear You Need


Hey everyone, it is time for another post on my sports and fitness blog! My name is Cycling Ron, and I am so so excited for you all to be here reading this today. I was just out on doing some training for my next triathlon and I found out that there is a little hole in my bike shorts! Oh no! These are my favourite shorts, and I can’t believe they are finally ripping. That just means that I have some short shopping to do, and for that I always read over to which is my favourite fashion website ever. I got all my biking gear off this site, and honestly after getting this stuff I noticed a nice decrease in my 5 kilometer time, which is always the goal!


Compression Shorts

If you are going to be riding a bicycle for anything but leisure purposes then you need to be wearing compression shorts. Compression shorts help to keep the hair on your legs down, giving you the little bit less resistance from the wind when you are going down the road. You might think that this is not a big deal, but having compression shorts can actually shave off a couple of crucial seconds in the race. I just had to get some more shorts, and I got a a really cheap pair of used compression shorts at that are going to arrive soon. So excited!

 Compression shorts

Bike Gloves

Any of you who have ever ridden your bike for longer than 30 minutes will know the pain that comes from having blisters all up and down your palm. I had ones a couple of years ago that were so bad I have a blister scar from them under my middle finger. After that terrible time, I went online immediately and bought a pair of used bike gloves. I got my pair online at and they arried within a couple days. I had previously ordered some from that worked really good and were a nice neoprene, but my dog had to find them and show them who’s boss. Bike Gloves

Biking Shoes

Just like needing training shoes for doing squats at the gym you need biking shoes for going biking, well, anywhere. I love my bicycle shoes, I actually had to buy a second pair so that I can wear these when I walk around and not damage the ones I use while biking. When looking at bicycle shoes, make sure that you pick ones that are not too big, but more loose than most workout shoes. This helps your foot to have more room when moving around with the pedal. I recommend looking at some big companies like Nike or Adidas at first, and if you cannot find something that fits then head down to your local running and cycling shop. You may need to be fitted for a shoe personally and the staff at these places are more than able to help you with that.



Common mistakes made when squatting

Common mistakes made when squatting


Being a cyclist there are some strength workouts that are the ruling kings in my book. One of these is the squat.  Not only does it increase your leg strength in the most functional of ways, but it’s also incredibly time effective.

Squat above parallel

So many people still squat above parallel.  Not only does it reduce the size you`ll build in your legs but it also decreases the strength, range of motion and hurt your knees.

Remember to always brace your core as you squat, and that your thighs are parallel or lower to the ground at the bottom of the squat.

Don’t collapse your knees

Never, ever, ever let your knees fall inward during a squat.  This increases stress onto your knees and can cause damage to your ligaments.


Always point your knees in the same direction as your toes.  If you find your knees are collapsing still place a mini-band around them to force your legs to fight against the band.  

Lifting your heels

A common mistake in squats is lifting your heels up as you drop down.  This causes the weight to shift forward and increases the difficulty of the movement as well as stressing your knees.

Remember instead to push down into your heels. If you find this is difficult then curl your toes upwards during the squat to force you to press down on your ankles.  

Same squat

Try out multiple different types of squats to target different muscles, and avoid stagnating.

Use the safety bar

If you’re using a power rack then always use the safety bars.  Set them to just below where the barbell will reach at the bottom of the squat.  This way if you end up to tired or fatigued you can set the bar on the safety rack and exit under.



To compete in a triathlon you have to be crazy.  Or at least that’s what I’ve been telling myself ever since signing up to complete in the AJ Bell London Triathlon. I decided to participate in the upcoming race only a couple of weeks ago, and have only 4 months to get myself up to speed. There are 4 different categories, Super Sprint, Sprint, Olympic and Olympic Plus.  

Super Sprint

Super Sprint is made up of a 400m swim, a 10 Km bike and a 2.5 km run.


The Sprint is made up of a 750m swim, a 20 km bike ride and a 5 km run.


The Olympic is made up of a 1500m swim, a 40km bike ride and a 10km run

Olympic Plus

The Olympic Plus is made up of a 1500m swim, an 80km bike ride and a 10km run.

Seeing as this is my first triathlon I have decided to take it relatively easy on myself and will be competing in the Sprint category. I`m currently following the Men’s Fitness guide to triathlon training which is comprised of 3 – 6 days of workouts, which revolve around the 3 key areas, swimming, running and cycling.

Tips for success


Sign up for swimming lessons

Even if you think swimming is adequate, taking swimming lessons can be a great way to get more efficient in the water. Maybe even ask a friend to film you swimming so that you can see your technique and where you can improve.

Swim outside

Another key issue is that swimming outside can be very different than in an inside pool.  Practice outside swimming where possible to acclimatise.

Learn to run off your bike

Practice running after cycling.  Check out the course terrain beforehand and practice on a similar surface.

About me

Hi everyone.  Thanks for stopping by and checking out my new blog, Cycling now.  My name is Ron, and this is my sporting and fitness blog, which has a special focus on cycling.  

I’ve been interested in cycling for many years, and regularly compete in cycling competitions. I’ve been running for around 5 years ago, and have been slowly building up so that I can use my running to supplement my cycling.  Initially I never intended to compete in any running races, but being the competitive man that I am I have just signed up to complete a marathon later this year. Alongside my marathon training I am also training for a triathlon.  What can I say? I just love endurance racing.

I also am an avid viewer of cycling races. Sir Bradley Wiggins is my favourite former professional racing cyclist, and he has been a massive inspiration to me all my life.  Other sports I am interested in include; Football – Manchester United for life, Rugby – London Irish and I love watching track and field races.  

I hope you stick around and read some of my upcoming posts