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Science to Sport

@science2sport

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Personalised coaching and testing.
Bridging the gap between scientific research and sports men and women in the field.
Cape Town 🇿🇦
Girona 🇪🇸

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Your off season isn’t time off from progress. It’s where next season starts. 🏖️

Prof Jeroen Swart breaks down how to use this time away from structured training to your advantage: how long to step away, why a mental reset matters as much as a physical one, and why now is the time to sort niggles, add strength and make bike fit changes, before the load comes back.

Start your new season refreshed, excited and ready to progress.

📖 4 min read · link in bio

#offseason #cyclingtraining #cyclingcoach #bikefit #endurancetraining sciencetosport by @science2sport

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2 days ago

Your training isn’t the same every day. Your fuelling shouldn’t be either.

We use a simple traffic light system to match your carb intake to your training demands for each day. Green for easy, low-volume days (lower carb), through to red for your toughest and longest sessions (highest carb). Protein and fat stay steady throughout; it’s carbohydrate that does the moving.

Our latest blog from Stephanie covers more on the top of what exactly periodised nutrition is, the six principles behind how we apply it. Link in bio.

#PeriodisedNutrition #SportsNutrition #EnduranceAthlete #ScienceToSport by @science2sport

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4 days ago

A meal plan is the easy part. Keeping it relevant as your training changes is the hard part. 🥗🥙🌯🥪🍪

That’s the gap our nutritional coaches @steph_wrottesley and @mike_posthumus can help you to close. We start with a 60-minute consultation to assess your goals, training demands, current eating habits and lifestyle. This way we know exactly where the priorities are before making recommendations.

From there, we help you to decide the approach that works best for you:

- Nutritional guidelines, for a clear, evidence-based framework you can run with yourself
- Weekly nutrition plans, for ongoing support that moves with your training — built with access to your TrainingPeaks programme, and adjusted based on your feedback week to week

Either way, the goal isn’t to hand you a plan and disappear. It’s to build your understanding of your own fuelling, so you’re making decisions that support your goals.

Contact us to find out more or book an initial consultation.

#nutrition #performance #sciencetosport by @science2sport

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9 days ago

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.

#running #strenghtandconditioning #performance by @science2sport

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13 days ago

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 @terezaneu_ explains the difference between the two, how often to include them and what your sessions should look like.

@science2sport #strenghtandconditioning #performance #cycling by @science2sport

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19 days ago

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. 💪
@science2sport

#strengthandconditioning #performance #cycling #running #triathlon taken in Girona, Spain by @science2sport

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a month ago

Does the Menstrual Cycle Affect Performance?

In our blog post on this topic, @nixfreitas unpacks the science on oestrogen and progesterone, fuelling and training status and explains how these hormonal shifts during the menstrual cycle can affect athletic performance.

@science2sport #menstrualcycle #performance #womensports by @science2sport

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a month ago

Good luck to all our runners participating in the Gun Run events this weekend. taken in Cape Town, South Africa by @science2sport

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a month ago

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a month ago

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 @jeroenswart
John Wakefield @pelotrain
Mike Posthumus @mike_posthumus
Reece McDonald @reecemcd1
Darrel Fitz-Gerald @fitzy_122
Ben Capostagno @bencapostagno
Nicola Freitas @nixfreitas
David de Klerk @david.a.deklerk
Felix Imbery @feliximbery
Tim Klein @tim._.klein
Tereza Szabó Neuman @terezaneu_
Mark Stevens by @science2sport

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a month ago

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. by @science2sport

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2 months ago

At @science2sport , we offer three main categories of bike fits for all cyclists - making it easier for you to find the option that works for you. Each of these options starts with the rider measurements before making any adjustments to the bike.

This way, our ErgoFiT system uses your data to make the bike fit you, not the other way around.

Link in Bio to book your Basic, Advanced or Professional ErgoFit, available to all levels of cyclists in Cape Town 🇿🇦 and Girona 🇪🇸

@science2sport #bikefit #performance #comfort #cycling by @science2sport

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2 months ago