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Monday 5am - 7am 9am - 4pm Wednesday 5am - 7am 9am - 7pm Friday 5am - 7am 9am - 5pm Saturday 7am - 10am

Body Cranks

Bike Lover • Exercise Sports Scientist • Cycling Strength & Conditioning • Sports Trainer • MTB Coach • Massage Therapist

09/02/2026

Talk of the week in the gym: why do we do explosive work?

Power keeps you strong, capable, and riding well — now and as you age.

Most people think explosive training (jumps, sprints, fast lifts) is only for athletes. In reality, it’s one of the most powerful tools we have for:

Keeping bones strong

Protecting tendons and joints

Improving performance on the bike

Staying functional and “young” in everyday life

Explosive work isn’t about ego or max numbers. It’s about building resilience, protecting your body, and keeping you moving well for years to come.

Power doesn’t expire.

Ready to add explosive training to your routine?
Come see us in the gym and we’ll show you how to do it safely and effectively.

08/02/2026

2nd place at State Crits Championships today 🥈

Honestly just grateful to have the health and legs to even line up with such strong riders.

The podium is cool, but what I’m most proud of is the work that went in when no one was watching – early mornings, brutal intervals, and the days where it would’ve been easier to skip it.

Still a lot to learn, still plenty to improve, but days like this remind me exactly why I love racing bikes.

Thanks to everyone who’s been in my corner – it really does make a difference.

Bikes on La Trobe
Ballarat Sebastopol Cycling Club - Road / Track
Enhanced Endurance
Effective Myotherapy
AusCycling
Cervélo
SRAM road

06/02/2026

Wildest race I’ve ever done at

Sprinting up six levels of a car park with the crowd going absolutely crazy – it was so loud I could barely hear myself breathe. Hands down the most fun event I’ve ever been in.

The vibe was unreal and I honestly can’t wait for next year. Massive thanks to for the lights – they looked sensational and lit the whole thing up!

Would you race this with me next year?

📷

30/01/2026

This month for me has been about awareness and learning.

To become a better coach and a better student, you need real awareness. Without it, you won’t grow or make any lasting changes.

Awareness is a skill you train, just like your body.

Awareness of where your attention goes.
Are you locked in… or lost in distraction?

Awareness of how you respond under pressure.
Do you tighten up, lash out, shut down… or breathe and adjust?

Awareness of the stories you tell yourself after mistakes or tough moments.
Do you beat yourself up… or choose a story that helps you grow?

This is the real work.
Not just stronger muscles, but a stronger mind.
Not just better performance, but better self-understanding.

As this first month of the New Year wraps up, ask yourself:
What have you become more aware of?
What have you learned about yourself?

Pay attention to where your mind goes today.
That’s the first rep.

Always learning. Always improving. Nobody is ever “done”.

MentalStrength

23/01/2026

Today I lined up for only my second ever gravel race… in the town I was actually born in!

It was insanely hot for this Ballarat girl, but I somehow ended up 2nd in my age group at the Oceania 2026 Championships and I’m still buzzing.

They mispronounced my name at the presentation so I didn’t even realise I’d placed. I was standing there thinking, “There cannot be another 45–49 year old called Rhiannon, I swear I didn’t see one on the start list.”

So this ended up being a pretty big result for me… and I completely missed the podium 😅

Thanks to those who came to support me! Was amazing having a crew there 🙌

And for the ongoing support!

Cervélo

21/01/2026

On the road to the Tour Down Under and lining up for RADL GRVL on Friday! Absolutely buzzing to catch up with the superstar Steve Rooney!

Then for crazy fun, the Oakley Car Park Climb on Saturday night! I am so pumped to race that one too – it’s going to hurt in all the best ways.

Also… Australia is wild. Who looked at the middle of nowhere and thought, “Yep, this spot needs a giant koala”?

Cervélo

20/01/2026

Exercising in the Heat: What to Do and What to Avoid

Do
Train early in the morning or later in the evening when temperatures are lower
Hydrate before, during and after exercise, not just when you feel thirsty
Wear light-coloured, breathable clothing and sun protection
Reduce intensity and listen to your body — effort matters more than pace in the heat
Plan routes with shade, water access or easy bail-out options

Avoid
Midday sessions during extreme heat
Pushing through dizziness, nausea, chills or headaches
Long, hard efforts without adequate hydration or electrolytes
Wearing heavy, dark or non-breathable gear
Trying to “train through” the heat if you’re not acclimatised

Exercising in hot conditions places extra stress on the body. Smart adjustments help you stay consistent, safe and enjoying movement through summer.

18/01/2026

Sending healing vibes to all the athletes who went down on that brutal downhill at Mt Beauty this weekend.

That course asked a lot of you. Crashing or getting injured is never part of the plan, but it is, unfortunately, part of the sport. If you’re sitting on the sidelines right now, you haven’t failed. You’re not weak. You’re an athlete facing one of the toughest phases there is: being forced to stop.

In these first few days post injury, the focus really shifts:

1. Rest: This is not “doing nothing” – this is your body working hard behind the scenes to repair.
2. Follow the professionals: Listen to your doctors, physios and specialists. Let them lead the way, even if your head wants to rush back.
3. Manage swelling and pain: Ice, elevation, compression and prescribed medication might feel basic, but they make a big difference early on.
4. Eat and hydrate: Your body needs quality fuel to heal. Now is not the time to restrict.
5. Protect your mindset: It’s normal to feel frustrated, flat or emotional. Reach out to your people, stay connected to your community, and remember this is a chapter, not the whole story.

Your fitness, skill and hard work don’t disappear because you’re injured – they’ll be there waiting for you when your body is ready.

To everyone recovering from Mt Beauty: take it day by day, lean on your support crew, and trust that this period of healing is still part of your athlete journey.

14/01/2026

I need some fresh trainer tunes.

What are you listening to on Spotify right now when you’re on the trainer?

Drop:
Your go-to playlists.
Favourite songs or artists or even your own Spotify playlist links .

I’ll put together a BodyCranks Trainer Sessions playlist from your suggestions and share it so we can all suffer to the same bangers.

What’s in your ears at the moment?

13/01/2026

New year check-in:

We’re a little way into the new year now…

How are you really going with your health, fitness and riding goals?

This is your reminder:

1. Progress doesn’t have to be perfect.
Missed a ride or a workout? Fell off with food? It happens. What you do next matters more than what you missed.

2. Small efforts still count.
A short ride, a quick walk, one better meal choice – it all adds up.

3. You don’t have to do it alone.
Share where you’re at in the comments – wins, struggles, all of it. Let’s keep each other accountable this year!

How are you going so far?

08/01/2026

Getting back into training after the festive season can feel tough – routines change, sleep is different, and there’s usually a bit more food and drink than usual. That’s perfectly normal, and it doesn’t mean you’ve lost all your progress.

Here are 6 simple tips to help you ease back into normal training:

1. Start small, but start now.

You don’t have to jump straight into your hardest sessions. Begin with shorter, lighter workouts and focus on getting your body moving again. The goal is to rebuild the habit, not destroy yourself in week one.

2. Reset your routine.

Treat your training like an appointment. Choose your training days and times, put them in your diary, and stick to them as best you can. Consistency is what gets your strength, fitness and confidence back.

3. Support your training with good nutrition and hydration.

Get back to basics: drink water regularly, prioritise protein with each meal, and include plenty of whole foods. You don’t need a “detox” – just steady, balanced meals.

4. Focus on form over ego.

Your numbers might be a little lower after a break, and that’s okay. Use this time to focus on technique, controlled tempo and good range of motion. The strength and fitness will come back quickly when the foundations are solid.

5. Be patient and kind to yourself.

One month of relaxed eating and less training won’t undo a year of work. Avoid the “all or nothing” mindset and aim for small wins: showing up, finishing your session, improving week by week.

6. Find your match in a training partner.

Nothing motivates like someone who challenges you, makes you push and keeps you accountable when your motivation dips. The right training partner can turn a tough session into something you actually look forward to.

At BodyCranks, we help you build structure, confidence and consistency in your training so you are not doing it alone. If you are ready to get back into a routine that actually works for you, send us a message and we will help you get started.

07/01/2026

Exercising in the Heat: What to Do and What to Avoid

Do
Train early in the morning or later in the evening when temperatures are lower
Hydrate before, during and after exercise, not just when you feel thirsty
Wear light-coloured, breathable clothing and sun protection
Reduce intensity and listen to your body — effort matters more than pace in the heat
Plan routes with shade, water access or easy bail-out options
Frozen drink bottles

Avoid
Midday sessions during extreme heat
Pushing through dizziness, nausea, chills or headaches
Long, hard efforts without adequate hydration or electrolytes
Wearing heavy, dark or non-breathable gear
Trying to “train through” the heat if you’re not acclimatised

Exercising in hot conditions places extra stress on the body. Smart adjustments help you stay consistent, safe and enjoying movement through summer.

Address

Mount Clear, VIC

Opening Hours

Monday	5am - 7am
	9am - 4pm
Wednesday	5am - 7am
	9am - 7pm
Friday	5am - 7am
	9am - 5pm
Saturday	7am - 10am

Website

http://bodycranks.ptminder.com/

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