World Champion Cyclist Kate Courtney In Workout Gear Runs For Charity

World champion mountain bike cyclist Kate Courtney used her platform to raise awareness for the annual Wings For Life World Run charity in May. Courtney, 28, shared a video of herself running outside in shorts and a sling-sleeve shirt, her dog accompanying her on the run. “Thanks to the fabulous folks at @redbull 100% of your registration fee goes directly to support cutting edge spinal cord research. Register now and join me (and @ourfullmonte) in running for those who can’t ❤️ So who’s with us? 🙋🏻‍♀️,” she captioned the post. Here’s what Courtney’s training schedule looks like, plus her best tips for cycling beginners.

1. Typical Training Schedule

Courtney rides every day and spends two to three hours in the gym. “My rides often involve a series of intervals and are done on the mountain or road bike while my double days usually involve slightly shorter rides,” she told Outside Magazine. “I ride anywhere from 15-25 hours a week and spend roughly 3-6 hours in the gym. Outside of this, I spend training time doing yoga, stretching and focusing on recovery. You can only train as hard as you can recover!”

2. Always On the Move

Courtney stays active even on her rest days. “I do yoga, I do mobility work, I work with a PT and do a lot of recovery activities outside of training like foam rolling, ice baths and saunas,” she told USA Cycling. “And number one – very good sleep! It’s a challenge for me managing how much I do on rest days, because I have to do something during and I think my dog has been my secret weapon! I’ll take him for a walk, I’ll take him to the beach; I’ve done something, but it’s quite relaxing.”

3. Dealing With Nerves

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Courtney still gets nervous before a race. “I think everyone does and I think nerves are a sign you really care about something,” she told USA Cycling. “For me, I think preparation is the antidote to those challenging situations, because at the end of the day you can only control what you can control. If you manage those things, hopefully the outcome takes care of itself and if it doesn’t, hopefully you’ll have more opportunities in the future.”

4. Advice For Beginners

Courtney’s advice for beginners is to practice, and work on functional core. “For those just starting out, my biggest advice is to just spend more time on the bike and to identify specific skills you’d like to the work on during your time out on the trail,” she told Outside Magazine. “While you can get increasingly specific with intervals, time in the gym, etc. – the most valuable thing you can do as a beginner or intermediate rider looking to improve is to put in more hours on the bike… A lot of the work that I do in the gym and for recovery are for injury prevention and to help me stay strong and healthy while pushing my body over a long period of time.”

5. Sports Psychologist

Courtney is a strong proponent for mental health support. “I work with a sports psychologist and I have for the past five years,” she told USA Cycling. “I personally think that the mental game is a huge part of success, but it’s also a huge part of just being a healthy, happy person in the long run. I think that dealing with situations and emotions requires certain skills and perspectives that need to be developed and for me that’s done through sports psychology, plus reading, journalling and all of those kinds of things where I give myself space and time.”

Angelique Kerber is a successful tennis player. She is currently playing at the Boutique Tennis Experience. Kerber shared a set of photos on Instagram of herself on the court. She captioned the post, “Happy to be back in my ‘home office’ @badhomburgopen 🤗 🎾 So nice to see everyone again and proud of my team that has worked so hard to make it a #BoutiqueTennisExperience.” How does she stay so fit? Read on to see 5 ways Angelique Kerber stays in shape and the photos that prove they work.

1. She Plays Tennis

Kerber enjoys a lot of health benefits from tennis. The Columbia Association states, “Whatever your age or level of athleticism, tennis is an excellent full-body workout that releases feel-good endorphins to help you relax and relieve tension. Its low-impact nature also means your joints and bones will thank you. Because tennis includes short bursts of activity, it offers the same conditioning benefits of interval training, which has an unparalleled positive effect on the heart and lungs, slashing your risk of heart disease by 56% (!). Just an hour of play burns between 400 to 600 calories.”

2. She Runs

Kerber shares a lot of her workouts on Instagram. One thing she likes to do is go on runs. This helps her with running on a tennis court. She shared this photo on Instagram of herself going for a run. Valley Oaks states that running is a great workout. “Running has a wide variety of health benefits like improving blood pressure, building heart muscles, and strengthening bones. Beyond the physical benefits, running is also proven to positively impact your mental health.”

3. She Bikes

Another workout Kerber likes to do is going bike riding. She shared these photos on Instagram of herself riding in the woods and on the streets. Kerber captioned the post, “Mixing up my training routine with a bike ride in nature. In the beginning of my career, endurance training was a huge ‘dislike’ for me. And now these sessions are the ones I (almost) look most forward to. 😅”

4. She Hikes

Kerber spends a lot of time outside. One thing she likes to do is to go for hikes. She shared this photo on Instagram of herself hiking in the mountains. Kerber captioned the post, “Best summer days are spent in nature.” Piedmont states that hiking has a lot of benefits. “Going up and down hills gets the heart pumping, creating a great cardio workout. Like most cardio exercises, hiking helps reduce your risk of heart disease, stroke, high blood pressure, high cholesterol and even some cancers.”

5. She Combines Strength Training & Mobility

Kerber likes to combine workouts. She likes to strength train and do mobility workouts to stay in shape. She talked about this in the caption of this Instagram post. “Good morning 🧘‍♀️🥰 Obviously my training routine has changed quite a bit, but I continue with my mobility & strength workouts. I feel so much better with an active start to the day.”

Tia Clair Toomey, a renowned CrossFit athlete, is in the midst of intense training for the upcoming TYR Sport Cup. Recently, she shared a glimpse of her workout routine in an Instagram video, showcasing her dedication to fitness with Frog Grips. The video highlights Toomey lifting weights, swinging from rings, rowing, and utilizing a stationary bike, underscoring her diverse and disciplined approach to staying in peak condition. With major events on the horizon, including the Wodapalooza in September and the Rogue Invitational in November, Toomey's training never slows down. Her commitment to CrossFit and her active lifestyle has shaped her career and brought her to the forefront of the fitness world, inspiring many along the way.

1. She Does CrossFit

CrossFit is the main way Toomey stays in shape. She talked about her love for it in the caption of this Instagram post. “CrossFit isn’t just a sport to me—it’s a way of life that’s changed everything for my family. Over the past 10 years, it’s given me a career, a purpose, and a home. What I love most are the people. CrossFit has brought incredible individuals into my life, allowed me to compete on the world’s biggest stages, and leave a mark alongside the fittest humans in history. I’ve been lucky enough to travel the world and meet the amazing individuals who make up our community, and for that I am forever grateful.”

2. She Rows

In a recent Instagram post, Toomey is seen using a rowing machine. According to The Cleveland Clinic, this has a lot of benefits. “Like running or a session on an elliptical, rowing is a full-body workout. But unlike those activities, you don’t have to stand to do it. That means less pressure on your legs and more work for your upper body…Your abdominal muscles, lower back, obliques, glutes and hamstrings all get a workout during a session on a rowing machine. If you follow proper form, your core will be engaged during every single step of the rowing process. Strengthening those muscles is also key to maintaining stability and building speed.”

3. She Strength Trains

Toomey likes to strength train to stay in shape. She is seen doing exercises with a weight in this Instagram video. Toomey captioned it, “Rep by rep! @prvnfitness. No 🎶 just hard work.” Strength training has a lot of benefits, including weight loss. According to The Mayo Clinic, “Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories.”

4. She Runs

Toomey likes to run to stay in shape. She shared this video of herself on the track on Instagram. Toomey captioned the post, “What’s your best mile time?” Better Health states that running is very beneficial. “Regular running or jogging offers many health benefits. Running can: help to build strong bones, as it is a weight bearing exercise, strengthen muscles, improve cardiovascular fitness, burn plenty of kilojoules, help maintain a healthy weight.”

5. She Uses A Stationary Bike

Toomey likes to use a stationary bike to help her stay in shape. In the Instagram post from the first blurb, she is seen using one. She is also seen using one in this video. Toomey captioned that post, “Love a good EMOM @prvnfitness. Name 3 movements you love in the comments.” According to Penn State PRO Wellness, “Riding a stationary exercise bike is an efficient and effective way to burn calories and body fat while strengthening your heart, lungs, and muscles.”

Danielle Brandon is a very successful CrossFit athlete. She recently competed in a competition, and shared some highlights on Instagram. In them, Brandon is seen lifting weights and bags, running, and spending time with other athletes. She captioned the post, “This past weekend was fun, silly, humbling, competitive, and nothing short of impressive!! 😮‍💨💫🏆I walk away full of gratitude to be surrounded by such greatness…. I mean seriously, to be on a team full of absolute legends and savages took me freakin BACK !!! especially after watching @emily_rolfe19 and @dallinpepper do their thing - that was out of this world 🌎✨🤯”

1. She Pushes Herself

In the caption of her Instagram post, Brandon talked about the importance of pushing herself in competitions. “Even after 6 years of doing this full time you forget there’s levels to this $hit - even at the top. Just because you’re surrounded by the best doesn’t mean you’re one of them. There is and should always be a constant fight to prove you can hang with the best of the best. Because of @wodapalooza we got to show the world so much greatness and I’m glad I got to be a small part to help TEAM NA TO VICTORY 🥳 love you all so so so much and there isn’t a day that goes by that I am not thankful for what I get to do and WHO I get to do it with and next to 🤍”

2. She Runs

Danielle Brandon/Instagram

In her Instagram post, Brandon is seen running on the treadmill. This is very beneficial. According to Healthy Talbot, “Treadmill working is an aerobic/ cardio exercise. Studies demonstrate that aerobic exercise can minimize the risk of heart diseases. Moreover, they can strengthen your heart muscles. This helps to lower blood pressure and allows the heart to pump blood more efficiently. Most doctors recommend aerobic exercise to people suffering from cardiovascular diseases.”

3. She Lifts Weights

Danielle Brandon/Instagram

Brandon is also seen doing strength training exercises in her Instagram post. The Mayo Clinic states that strength training is very beneficial. “Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories. Strength training may enhance your quality of life and improve your ability to do everyday activities.”

4. She Hikes

Brandon likes to hike to stay in shape. She shares a lot of posts on Instagram of herself doing so. Brandon shared these photos of herself on a mountain, captioning them, “You just gotta keep livin man.” She also included a hiking photo and video in this Instagram post. Brandon captioned it, “Is it quite witerally all for the homies… & pups.”

5. She Uses A Fitness Bike

Brandon shared this video of herself working out on Instagram. In it, she is seen using a fitness bike. Brandon captioned the post, “One foot in front of the other.” Using a fitness bike has a lot of benefits. Penn State PRO Wellness reports, “Depending on the intensity of your workout and your body weight, you can burn more than 600 calories an hour with a stationary bike workout. This makes indoor cycling an excellent workout option for burning calories quickly.”

Elite CrossFit athlete Tia-Clair Toomey recently wowed fans with her performance at the Rogue Invitational in Scotland, where she faced off against the best in the sport. Sharing highlights on Instagram, Toomey expressed gratitude for the “electric” crowd and the event’s organizers, stating, “THANK-YOU Scotland for a fantastic experience.” Known for her rigorous training, Toomey’s fitness routine combines strength training, cardio, and high-intensity exercises like pull-ups, jump rope, and running. In addition, she utilizes a fitness bike for low-impact cardio, supporting heart and lung health. As a dedicated competitor, Toomey shows that maintaining peak performance takes a mix of strength, endurance, and discipline, inspiring her followers to embrace a dynamic approach to fitness.

1. She Strength Trains

In her Instagram post, Toomey is seen lifting a heavy bag, which is a type of strength training exercise. According to The Mayo Clinic, strength training has a lot of benefits. “Strength training may enhance your quality of life and improve your ability to do everyday activities. Strength training can also protect your joints from injury. Building muscle also can contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age.”

2. She Jumps Rope

Tia-Clair Toomey/Instagram

In her Instagram post, Toomey is also seen jumping rope. Piedmont states that jumping rope has a lot of benefits. “It’s an amazing total body exercise that engages all of the major muscle groups,” says Clinton Maclin, ACSM CEP-CPO, an exercise physiologist and safety coach at Piedmont Atlanta Fitness Center. “You can use it to warm up or as a stand-alone exercise, and it incorporates cardiovascular exercise and resistance training. You are guaranteed to burn more calories jumping rope for five minutes than you would walking on a treadmill for five minutes.”

3. She Does Pull-Ups

Toomey shared this workout video on her Instagram. One exercise she is seen doing is pull-ups. NASM states that pull-ups have a lot of health benefits. “Pull ups and chin ups are extremely effective when it comes to building upper body and back strength. Gradual progression over time will allow you to perform chin ups and pull ups with good form to reduce the risk of injury and to see the results that you’re looking for. Incorporate these exercises into your fitness routine for a fun yet challenging upper body exercise that’s sure to yield great results.”

4. She Uses A Fitness Bike

Tia-Clair Toomey/Instagram

In the previous Instagram video, Toomey is also seen using a fitness bike. According to Penn State PRO Wellness, using a fitness bike has a lot of benefits. “Riding a stationary exercise bike is an efficient and effective way to burn calories and body fat while strengthening your heart, lungs, and muscles. Compared to some other types of cardio equipment, a stationary bicycle puts less stress on your joints, but it still provides an excellent aerobic workout.”

5. She Runs

Toomey likes to run to stay in shape. She shared this video of herself on the track on Instagram. Toomey captioned the post, “@rogueinvitational said there will be a possibility of being outside for a brief period of time. Please pack accordingly. First thing I packed were my @roka sunnies. 😎 Any guesses what we might be doing outside?”