The Body Mechanic

04/04/2026

Cyclists have a tendency to develop tight quads, hamstrings, glutes, lower backs and calves. A foam roller can be used to improve the muscle tension in all these areas.

We recommend using a 90 cm foam roller rather than one of the short 45cm rollers. The longer roller gives you the additional option of lying on it to stretch out your upper back and shoulders.

Watch this video for some effective exercises for your quads, ITBs and calves.

Foam rolling is a great way to “self massage” your body. Some people respond better to foam rolling than to stretching, others find that stretching works best. There isn’t a one-size-fits-all approach to successfully managing your body. However, in our experience, some form of regular body mai...

04/04/2026

Strengthen your quads to handle all the downhill at the UTA

If you are training for Trail Running Events you need strong quad muscles for the downhills and strong calf muscles for the uphills. This video shows you two...

02/04/2026

New Kosci Coaching Experience 2026

This is a small-group coaching program designed specifically for runners preparing for Kosci Ultra.

Here’s what you get on top of our training plans:

• A personalised online run technique assessment (with detailed video feedback)

• 14 live small-group coaching sessions (fortnightly from May)

• Race-specific strategy discussions

• Direct answers to your training, gear and nutrition questions

• A motivated, focused Kosci group

Training for the Kosci Ultra is a massive commitment. This program aims to help you get the most from it.

Only 20 spots available. Starts 18th May 2026

If you are interested or have any questions, please let me know.

https://streek.run/kosci-ultra-coaching-experience/

02/04/2026

Training for UTA?

Don’t run more than 5–6 hours on your long run.

Yep — I said it. Send this to your mate planning a 10-hour epic this weekend.

There’s always a trade-off with long runs. You build fitness, strength, and endurance… but you also rack up fatigue, niggles, and longer recovery time.

At some point, the cost outweighs the benefit.

For most runners, that tipping point sits around the 5–6 hour mark. Go beyond that, and you’re spending more time recovering than actually building fitness — which ultimately slows your progress.

6 hours might be 60–65km for an elite runner…
or 30–35km for someone newer to the sport.

Different speeds, same principle.

Train smart.

https://thebodymechanic.com.au/ultra-trail-australia-100km-how-long-should-your-longest-training-run-be/

02/04/2026

Will you be using poles for the UTA?

You need to practise with them.

Here are some technique tips from Scotty Hawker

Let Scotty Hawker teach you how to use your poles efficiently.

29/03/2026

Don’t Put Up With Pain When You Ride
Our fabulous bike fitter and physio Nicole Oh has only a few bike fit spots left next week.
Grab one now and cycle with improved efficiency, comfort, and speed.

https://thebodymechanic.com.au/bike-fit-service/

29/03/2026

Struggling to stick to your strength workouts
Come and join our Body Mechanic classes.
Classes run from 6:30am – 7:30am on Monday and Thursday mornings.
They are outside but we will do our best to keep you warm.

https://thebodymechanic.com.au/strength-stability-class/

28/03/2026

Setting realistic race goals.
Our advice when it comes to picking your race goals is to weigh up everything that is going on in your life, work out how much time you have available to train each week, and set a goal which is in line with that amount of time.
Entering a 100km when you only have 5 hours a week to train is setting yourself up to fail.
How do you approach setting your race goals?

28/03/2026

Thinking of entering the Bondi to Manly race?
Get some insights into what it takes to complete the Bondi to Manly 80km ultra.
Written by our own Physio, Fred Francis.

Fred is one of our awesome physiotherapists at The Body Mechanic. He has been running for quite a few years, with his longest race being the UTA50. That was until he saw the Bondi to Manly event come…

28/03/2026

. . . and Charlie ran the 20k this morning. 20k and 1500m vert! That's a lot of downhill!!

28/03/2026

Lulu and I ran the Mystic Twilight 10k last night which is part of the Buffalo Stampede weekend. It is steep, but so much fun.

26/03/2026

If you have been struggling with injury in 2026, now is the time to break the cycle.
Follow our Return to Running Guide and improve your running for life.
This plan has helped thousands of people successfully get back to running.

https://thebodymechanic.com.au/guide-to-return-to-running-after-injury/