pain.cave

Good luck to all our athletes taking on The Munga!
This race will test you in more ways than you can imagine — physically, mentally, and deep down where it really counts.
Back yourselves. Trust your training. And when it gets dark, remember why you started.....and most of all keep moving!!

𝗧𝗢𝗗𝗔𝗬 𝗜𝗦 𝗥𝗔𝗖𝗘 𝗗𝗔𝗬 — 𝗙𝗢𝗟𝗟𝗢𝗪 𝗧𝗛𝗘 𝗗𝗢𝗧𝗦

The wait is over, the sun is up, and the Karoo is ready. The official Munga tracking page is live, proudly brought to you by Trackleaders and Mobii Elite.

At 12pm sharp today, just over 160 solo riders and 47 team riders launch into one of the toughest endurance tests on earth. Their journey may be their story, but now you can follow every moment from anywhere.

𝗧𝗿𝗮𝗰𝗸 𝗬𝗼𝘂𝗿 𝗙𝗮𝘃𝗼𝘂𝗿𝗶𝘁𝗲𝘀
Watch the dots move across the Karoo as riders push through heat, wind, night, grit, and glory. Track and time your favourite rider and experience The Munga as it unfolds in real time.

𝗧𝗿𝗮𝗰𝗸𝗶𝗻𝗴 𝗟𝗶𝗻𝗸:
https://themunga.com/munga-mtb-2025-tracking/

𝗥𝗶𝗱𝗲𝗿 𝗡𝗮𝗺𝗲 𝗟𝗶𝘀𝘁:
https://themunga.com/the-munga-2025-riders/

Should you experience any tracking problems - Go directly to Trackleaders. https://trackleaders.com/munga25f.php

Today is race day. Do not miss a moment. Follow the dots, follow the journey, and join the conversation on our socials.

Most athletes spend years obsessing over watts, VO₂ numbers and “just one more interval.”

But the athletes who truly separate themselves?

They build the mental engine.

This graphic sums it up perfectly: the 11 mental skills seen again and again in elite performers — not just world class athletes, but anyone chasing their version of excellence.

Self regulation for me is the one that separates the great from good - keeping your inner chaos under control so your training actually works and your racing doesn’t fall apart.

You don’t need to be a pro to develop these skills!

If you ever needed proof that small can be mighty, Tabata intervals are it!

This classic 4-minute block has been shown in published research to boost both VO₂max and anaerobic capacity — something most workouts can’t do at the same time.

I’ve used this with athletes when we need a sharp fitness bump or a race-week priming hit — but only when they’re rested, because this one bites.

The Workout

🔸 8 × 20 seconds ON @ 170% FTP
🔸 10 seconds OFF (easy spin)
🔸 Rest 3–4 min
🔸 Repeat 2–3 blocks if you’re well-conditioned

Why It Works

• Massive aerobic + anaerobic stimulus in just minutes
• Increases VO₂max (Tabata et al.)
• Teaches your body to tolerate surges, attacks, and climbs
• Perfect “shock to the system” before an event block or training phase

Tip:

Quality > quantity. The moment your power collapses, the session is done.

https://tinyurl.com/pcwotw

Couldn't agree more!!

🔥 Workout of the Week: “The Meat Grinder” 🔥

This one’s not for the faint-hearted - you know I love a high torque session!!

Low cadence. High torque. Maximum grit.

Research shows that grinding it out at 60 RPM builds torque endurance, improves neuromuscular efficiency, and boosts VO₂ max — exactly what you need to climb stronger and finish fresher.

BUT, remember to place this workout strategically in your training cycle/block....its not a workout for everyday.

Key Gains:

• Build torque and fatigue resistance
• Improve climbing power
• Boost aerobic efficiency

Follow the download link below to access the workout and test your strength under pressure.

https://tinyurl.com/pcwotw

Weekends are about rediscovering why you ride....leave the data screens blank and enjoy the outdoors!

Don't believe the hype!

Athletes often ask me how much they should fuel on the bike.
The truth is, your gut has limits.

You can’t just pour carbs in and expect magic. Most athletes max out around 60–90 g/hr — unless they’ve trained their gut to handle more.

It’s not about eating more — it’s about absorbing better.

DM us or comment below if you want a two week gut training protocol

Workout of the Week: The 4×4 VO₂-Max Booster

We often get asked: “What’s the most effective session to build fitness fast — backed by real science?”
Here’s one that never fails — the classic 4×4 (4x4 mins at 110-120% FTP)

Why 4×4?
Because research proves it works. Studies show that completing this exact protocol over 8 weeks can boost VO₂-max by 6–7% — that’s a measurable increase in aerobic power. Interestingly, pushing beyond 4 intervals often leads to smaller returns — intensity drops, and so do the gains.

Follow the download link to access this week’s workout - tinyurl.com/4xvxnmce

Enjoy the process, remember its the small gains that add up!

Looking for an excuse to do some epic gravel riding before you end your December holidays....including being part of a great initiative.
Come join us in the Karoo early Jan!

Battling to sleep? Try some Kiwi fruits!

In a recent study on elite athletes, eating two kiwi fruits before bed led to an average increase in total sleep time by one hour. Additionally, the number of night-time awakenings dropped by 27%.

Simple and easy way to improve your recovery! Especially when its race week.