It may sound strange, but getting off the bike can help make you stronger, fitter and faster, as well as decrease your risk of injury. It’s a chance to develop muscles that get neglected while on the bike and address any weaknesses. Check out the suggestions below that will have you ready for your spring cycling. 1. Cross-country skiing Cross Country Skiing is the perfect cross-training sport for cycling. It uses the muscles in ranges of motion that are very similar to cycling, while giving your mind and muscles a much-needed break from pedaling. You’ll enhance strength in your hips, quads and abdomen – the key sources of power you use to drive the pedals, as well as give your heart and lungs a good workout.It's also great fun.   2. Work on your coreIf you've ever left spin class or a long ride with a sore back, a weak core is to blame. Cycling's tripod position, in which the saddle, pedals and handlebar support your weight, relies on core strength but doesn't build it. Try performing long sets of exercises like the plank and side plank—holding for up to three minutes. Emelie Forsberg demonstrates the plank 3. SwimmingSwimming is also a great way to improve your upper body strength and balance and can improve flexibility as well as offering some additional cardiovascular fitness. It forces you to use your upper body at a relatively low impact. Try to vary the strokes between front crawl, backstroke and breaststroke.   We recommend you swim indoors during winter! ©zooom.at/Markus Berger 4. Weight trainingDoing the same activity everyday can lead to imbalances in the body, and this can lead to injury. And your time on the bike needs more than just quad strength—your core, low back, triceps, and even your neck take a lot of strain from long bouts of pedaling. Weight training will increase both your cycling strength and efficiency. Try lunges, dumbbell squats, single-leg deadlift, swiss ball hamstring curls and bent over row with high reps and moderate resistance that develop muscular endurance. 4. Yoga and PilatesYou’re more than likely tight, stiff or imbalanced from too-many months of cycling without other physical activity. Yoga and Pilates can do wonderful things for cyclists because they lengthen and strengthen a whole host of muscles. They also teach you how to activate and strengthen your core muscles. Will Trubridge practises yoga for his freediving

They came from all over the world – 35 divers from 19 countries and for over a week they dived in the incredible location of Deans Blue Hole, to attempt records, to push their limits, to redefine the possible. Below we feature the full story from this year's 2014 Suunto Vertical Blue. At 100m depth the pressure is so strong your lung volume has reduced from the size of a watermelon to a can of cola. Everything is pitch dark. At the end of a line that hangs from the surface you have a simple job: to collect a tag from the bottom plate as proof of your depth and swim back to the top. But even simple tasks are rendered complicated – your body is desperate for oxygen, hallucinations are not uncommon. You have to rely on your training, on visualisation techniques to focus on staying calm and swimming back to the surface, one stroke at at time. Tomoka Fukuda celebrates after a dive. ©Daan Verhoeven For multiple record holder William Trubridge, everything was seemingly going to plan for his epic attempt to break his own record to 102m in the entirely unassisted freediving discipline of CNF (constant weight no fin) at the Suunto Vertical Blue freediving contest. This is where divers descend and ascend under their own power, with no fins and just one lungful of oxygen.“I prepared a lot for this dive and I feel like everything went well,” he said afterwards. “I spent a lot of time meditating and visualising the dive beforehand. I took my last breath and began the dive. In the freefall [descent] I was feeling good but I just wasn't quite capable.“Two thirds of the way up I started to feel tired and that it was going to be too tight. I signaled to my safety divers that I wasn't going to make it. They grabbed me and escorted me the last 10m to the surface.“Though I'm disappointed not to have achieved the goal, there is some content in the fact that I gave it my utmost best shot.” Will Trubridge makes his way to the surface. ©Daan VerhoevenFor the 34-year-old athlete, the failure to make the world record was off-set by the fact he was overall winner of the 7-day contest, in which divers accrue points over six dives. In second place was Russia's Alexey Molchanov and in third was Samo Jeranko from Slovenia. Overall female winner was Marianna Krupnitskaya from Russia. She said: “I knew I could do it. I'm pretty happy with my performances and I feel strong that I can go further next year.”To achieve overall first, Trubridge made a flawless CWT (constant weight) dive to 117m. “It turned out to be one of the fastest ever CWT dives I've ever done to that depth which is suprising to me because I haven't done CWT in a long time, as I've been focusing on the no fins discipline.”“I was really happy to have a nice comfortable dive and to win the competition with it,” he added.Now in its eighth year, Vertical Blue has been the venue for the breaking of dozens of world records. Competitors had six official dives to challenge themselves and their rivals to obtain the coveted Suunto Vertical Blue Championship title, which is awarded to the freediver who has accrued the most points. Prizes included the Suunto D6i and D4i, which both feature a freediving mode for easy recording of dives. Alexey Molchanov. ©Daan Verhoeven Suunto Vertical Blue 2014 also saw the introduction of the “Apnea Games” – a day of fun and alternative underwater events such as underwater somersaults, blowing oxygen rings and diving in tandem in memory of Nick Mevoli, who tragically lost his life in 2013. The contest takes place at Dean's Blue Hole, Bahamas, the deepest known blue hole in the world.“Over the years we've grown to attract more of the world's top freedivers,” adds Trubridge. “They're going deeper, more national records are getting broken. The average depth in this competition was in the mid 70s. It just shows you how deep we're going! I plan to keep on holding it every year. It's really a great event.”“These are all friends, we're a big family,” says Austrian freediver Jakob Galbavy. “Everyone has a great attitude. Everyone is cheering with everyone. It's really great.”For now Trubridge is content to relax but he has vowed to come back with another record attempt. “I'm definitely going to attempt the CNF record again. This was just a plot twist.”

Mid-winter is traditionally a time for hibernation and holing up before the better weather of spring arrives. And so it is for the Under the Pole expedition who are currently over-wintering in Greenland. “All our suppliers are now installed in front of Ikerasak in our wintering place,” the team say in their latest dispatch. “The strong winds of these last weeks have not let the sea ice form. We hope to see the WHY [the team yacht] immobilized in the sea ice at the end of December.” “We have still two hours of light despite the fact the sun doesn’t rise any more above the horizon. Navigation is still practicable and we’ve made some back and forth to Uummannaq to pick up crew members and to protect us from the violent storms. At the beginning of December we registered winds of more than 65 knots! During 20 hours the crew did shifts to keep an eye on the hawsers and to protect the boat from the icebergs that came and hit the boat’s hull.” Despite this, diving conditions have been exceptional. “Visibility is magnificent, worthy of the incredible environments that we found at the North Pole in 2010. This winter is going to be remarkable,” adds Ghislain Bardout, expedition leader. Under The Pole is a series of submarine polar expeditions aiming to explore the hidden face of the Arctic and Antarctic polar regions in their diversities. The expedition, which is supported by Suunto, aims to further our scientific knowledge of the region and environment. For more info: www.underthepole.com All images © Lucas SANTUCCI / Under The Pole

Kilian Jornet set a new ascent-descent record on Aconcagua, the highest mountain in the western hemisphere, on December 23rd. The speed record was part of Kilian’s Summits of My Life project. Kilian started the ascent from the last inhabited place, the cabin of the park guards in Horcones at 2.900 meters. With the summit at 6,962 m the route included over 4,000 m of ascent and descent – and a distance of almost 60 km. The new Aconcagua record now stands at 12 hours 49 minutes. That’s three hours faster than the previous official record and an hour faster than the unofficial one! “I’m really happy to have completed this new challenge. It has been tough, especially at 6,500m altitude when I suffered altitude sickness. Anyway, these moments of suffering will always be remembered,” says Kilian. Relive Kilian Jornet’s Aconcagua record with a Suunto Movie. Read also Kilian’s blog post about the record.

2014 was quite a year for Emelie Forsberg – she won the Sky Running world championships in the ultra distance, broke the overall record on Sweden's highest mountain but suffered the agony of coming 2nd at Kima after getting lost in fog. But it's not all about the race results for the trail runner. As she looks back at 2014, she says she still loves to go camping in the mountains... The overall highlight? The world championship. I had such a great feeling during the whole race and it was amazing to run across the finish line with so many people standing there. To see the sport that big... it was huge. I was super happy to be crowned world champion. Archive shot: ©Jordi Canameras What else? The Axa mountain marathon in Sweden. That was special for me as that's where it all started with my first race ever. It was good to come back home and be with friends and to set a new, overall record. It was a big thing for me. I broke it by 13 minutes. And the lowpoint? Kima was the only race I really wanted the record on and I knew I could have it. I had a great time and was half an hour on the record but I got lost in the fog. I descended 500m the wrong way. When I got back up I was in 5th position. To finish in 5th would have meant I could never have won the series. I had lost one hour but I managed to catch up with the other women and ended up 2nd. I was so angry with myself. Smiles before and after the miles. ©zooom.at/Markus Berger What about adventures outside competition?I'm really fond of camping and have been doing that for a long time. It's always special feeling, you take a stove with you so you can make hot chocolate and things like that. I had some really nice days out in the mountains in a tent. I always remember the camping nights! So what's up for 2015? I'm now into ski mountaineering racing and my goal is to finish the world cup. I'm excited by that because I've never been able to do the whole world cup series of races. Why ski-mo? It's fun to race. It's good training, actually the hardest training I have ever done! You just need to give everything, it's 100% all the time. But the summer trail running season is still the main goal.

The greatest honor for an alpinist is to have the respect of one's peers – and Ueli Steck has that in abundance. When you look at what he gets up to, it's easy to see why. Last year was no exception for the Suunto ambassador – it proved to be another action-packed year of epic ascents and adventures. And it seems like he's got a monster project brewing for 2015...   A year in the life of Ueli Steck: it involved the whole spectrum of mountaineering activities from winter big wall rock climbs to Himalayan ascents with some Andean exploration thrown in for good measure. In March he teamed up with Michi Wohlleben and climbed the Tre Clime in the Dolomites in just one day. “It was a rather cold and steep adventure,” he writes in his latest newsletter. “These three walls have never been climbed in one day in winter before. We did it in a total of 15 hours and 42 minutes.”   In April he was awarded the prestigious Piolet d’Or for his ascent of the south face of Annapurna. “This was a great honor and sign of appreciation to me,” he says. “The Annapurna expedition merited further recognition; the nomination of Swiss Citizen of the Year in 2013 and the nomination by National Geographic in 2014 as Adventurer of the Year.”    Don't forget, you can still vote for Ueli to become National Geographic Adventurer of the Year here. The spring was spent sport climbing in Spain and France followed by four weeks in Peru. In the fall Ueli then attempted to ski Shishapangma with his wife Nicole but the project was overshadowed by the tragic deaths of two other skiers caught in an avalanche. “The harsh reality of this all forced me to sit down and contemplate yet again,” writes Ueli. He adds: “In summer, just before leaving for Tibet, Samuel Gyger, Robert Bösch and I were able to document the 2013 Peuterey traverse on Mont Blanc by way of film and photography. The film release is scheduled for the end of 2015.” Plans for next year are still underway for Ueli. His original idea was to retry the Everest-Lhotse traverse but has abandoned this idea as it would involve exposing himself to the hazards of Everest politics. “At the moment, I’m planning an alpine project for the summer of 2015 together with Michi Wohlleben. A project meaning commitment, sweat and strength – 1000 km and 100,000 m in altitude. Further details will follow soon. The coming winter and spring will be entirely focused on preparation for this project.” We can't wait to find out... All images ©Jon Griffith