2014 – Budget Forklifts


I am very excited to begin the new year by announcing my new team for this season: Team Budget Forklifts! After the dream year that the team had in 2013 I feel very fortunate to now be a part of such a successful and well drilled outfit. The team dominated the NRS series in Australia and notched up some solid international results. The single kiwi on the 2013 team (my good mate Sam Horgan) performed incredibly, winning the Melbourne-Warnambool, Tour of the Great South Coast and more. There are now 5 NZ riders on the team: Wes Gough, Sam Horgan, Michael Vink, Myron Simpson and me.


My time with the team kicked off with a training camp on the Gold Coast in December. It was a good chance to meet all the riders, management and sponsors and start to soak up the culture and spirit of the team. There was even some time for a spot of training on our new Cervelo rocket ships: S5 road bikes and P5 time trial bikes. These bikes are mind-blowingly fast: cutting-edge aerodynamics, stiffness and light weight. What more could you ask for in a bike?!

I’m home in Nelson at the moment visiting my family for the first time in way too long and racing the Tour de Vineyards while I’m here. It’s always good fun racing at home on the roads where I used to train and catching up with familiar faces from my cycling club Tasman Wheelers.

Next up is the Elite National Championships in Christchurch and preparations seem to be on track so far. Looking forward to donning the yellow and black for the time trial on the 10th of January and racing alongside the rest of the kiwi division of the Budget Forklifts Team for the road race on the 12th of January!

Foods You Can Eat To Help Build Muscle

Being healthy is a lifestyle choice, lean muscles are choices that you make. Here are some excellent tips for building muscle and improve your life! Read the following article to get tips on how to build muscles to your satisfaction.

Focus your weight-training regimen on squats, the deadlift, and the bench press. These exercises are the foundation of a good body. They have proven to increase strength, build strength, and improve the effectiveness of future workouts. Try to fit some form of these exercises into your workout routine.

Make sure to research the best exercises to increase muscle mass.Different exercises achieve different things; some may work on muscle building or toning.

It is vital to warm up before you start your muscles with stretching exercises to avoid injuries.As you strengthen your muscles, they are more stressed and prone to injury. Warming up prior to exerting them is a key factor in avoiding injury. Prior to lifting, exercise lightly for about 10 minutes, followed by three or four warm-up light and intermediate sets.

Eating meat can help your muscles grow. Try to eat about 1 gram of protein-rich meat for every pound on your body.

Do not overlook the importance of carbohydrates in your muscle-building diet. Carbs are absolutely critical to provide you the energy you require for working out, and if you are short on them, your body converts your stored protein for energy instead.

Building muscle needs a true commitment that lasts a while, so it’s important for you to keep yourself motivated. You can even set rewards that are directly related to muscle gaining efforts. For example, reward yourself with a massage, and will help you recover on your days off.

It takes hard work and dedication to build muscle. If you have these things, you will be prepared to stick with your routine and give everything you have to reach your goal. Take the advice provided here for muscle building, and you will begin to achieve your goals and look the way you want to.