Words Chris Hall : Photo Peter Ostrowski
When Adam's coach, Jonny from Fit4Racing, last joined us on the podcast, it was our second most popular episode of 2018, just behind some guy called Josh Bryceland! This time Jonny is back to talk us through both a DH and an Enduro specific workout, to help you move towards the start of the race season, and bring some more speed, power and endurance into your training. This time we’ve got scaling options for most of the exercises so you can tailor the workouts to the right level for you. So if you’re keen to bring your a-game to the 2019 season, then hit play, give this episode a listen, and then it's time to put the work in.
You can also listen by searching for ‘Downtime Podcast’ on iTunes, Spotify, or Google Podcasts, by asking Alexa, or over on our website
http://www.downtimepodcast.com/fit4racingjanuary19/ and you can follow us on Instagram
@downtimepodcast
@Riwajc I am Not a body builder their strength to muscle mass ratio sucks.
Have to agree with you here mate I started doing basic weight training at home cause of injuries + general lack of upper body strength and its made the bike feel better as much as all the upgrades i threw at it.
Know any good websites or youtube channels to follow for a beginner? all I got is some dumbells, pull up bar and no money
Other than that you can do lots with dumb bells and pull up bar but it is generally not that complicated. You have to arrange your sets so that each following exercise adresses different muscles than the previous one. The best example is this set of 3 exercises: 5x pull ups, 10x push ups and 10xsquats. Another set, a bit more resistance than speed training would be deadlift (yes dumb bells work as long as they are heavy), floor press, legs to bar. Finally plyometric: box jump (or high jump), plyo push ups (clap), swiss knife on bar.
Do each of these sets 3 times and you are done.
Another examples:
Arm push: all sorts of push ups, and floor press. Like Diamond pushups
Arm pull: 3 point row, upside down row, chin ups
Leg: single leg squat, lunge forward, lunge backward, pistol squat
Overall core stability: side leans, windmills, planche, side planche
For grip strength: just hang from the bar. Two hands, one hand. As long as you can. All exercises on the bar train your grip.
You can mix as many exercises as you want, just stick to one scheme for at least 3 weeks, just increase weight/reps so that your body adapts. Then change. Both too little and too much variation is bad. When doing sets never go 100% with intensity, or you won’t do 3 sets with same repxweight, especially with upper body. If 20x push ups is your max do 15 in the set. Also no point in going for more than 20 reps of anything. Add weight if it feels too easy. If you do bar exercises and you cannot do more than 3 of aomething, use stretch tape for assistance. It can take you 3 months to go from 3 to 4 pull ups, but it takes much less to go from 8 to 10. For strength 5-10reps is best.
Oh, and get some stretch tapes.
Good resources:
Thenx.com
When you get cash for gym or for barbell
Starting strength and barbell Medicine
nice one. cheers.
Bodybuilding is tempting because of my love for poorly fitting death metal shirts but bike comes first ))). I jumped straight from XC to DH, so I have issues with reacting to fast steep corners and keeping the bike planted in wet rough stuff. Good advice going overall here, beats bitching about millimeters and standards
Hers an great example for ya..
My favorite channel is Juggernaut training systems. Dudes can their stuff, they can lift for reals, both resistance and power, but they look fat. No credibility then! This man can nothing, he has no abs!
If you want strength training comedy just google Ask Rip. Rippetoe is quite rigid in his training advice but he can dis snake oil sellers into oblivion
Spending all your time in the gym won't make you a great bike rider. That's for sure.
Spending all your time on the bike and doing no strength work, stretching etc can feasibly hold you back too - particularly if you spend a lot of time riding the same trails and are just going through the motions a lot - riding trails you already know inside out.
The best way to improve is to work on your weaknesses - so if you're currently pretty shit on a bike (or even just pretty average) you're probably best off almost exclusively just riding your bike, enjoying it and doing skills practice now and then to improve your biggest weaknesses. Particularly if you're in season or riding conditions are good for you at the moment.
If you're already a pretty good mountain biker, have been riding a fair while and haven't improved very much recently then maybe improving your strength and flexibility is something you should look at.
There's also injury prevention and general health benefits to be being strong and flexible, so it's probably good for everybody in some capacity.
Most of our local trails aren't anything like the quality of Val Di Sole either - and most of us have a winter or off season where the quality of riding is compromised and the amount of effort needed to go on a ride is a lot higher. Taking some time during that winter to work on strength and conditioning is probably a good idea. But doing strength and conditioning rather than riding during summer is a pretty questionable move and I don't think anybody would recommend that.
At this moment I cannot ride in the weekdays. It gets dark an hour before I leave work. Also biking is not everything. Each one of us has a body to nurture until the rest of our lives. One could even go to extents to say that being a weekend warrior after sitting all week in the office can do more damage than good to your muscles, ligaments and bones. The only riders that I have seen to have excellent physique by just riding, are BMX racers and trails riders. It is hard to believe yet true, that guys like Ali Clarkson or Chris Akrigg didn't go to the gym. But they ride lots using whole body. The worst physique belongs to... roadies.
So for most of us mortals, strength training and whole body cardio (or crossfit) is a way to stay vigorous and healthy in all activities in life. I treat biking as something that wears me down, detrimental to my health and economy. A harmful delight. I know exactly what's in the contract. But that's just me.
www.youtube.com/watch?v=_BWcGrHqGug
Make sure you don't hear ZERO! in the back of your head after your reps
Big bulking and cutting cycles aren't a great idea for mountain biking though, I agree, and most mountain bikers are either beginners or detrained so will probably be able to recomposition quite successfully for a while. Again, it all depends on individual differences. What people should do to get better on their bike depends almost entirely on where they're at now.
If you gave me 10k$ and told me: look and lift like Jeff Cavaliere in a year, I’d say Easy peasy. I’ll control my food intake and pump out hypertrophy targeted supersets. If you told me to lift like Dr Jordan Figenbaum in a year, I wouldn’t be able to do that with best steroids. So until he can DL 3,5 times his body weight, trains many folks who do that, I will not take his advice on strength/power focused regime. In fact I am quite sure he does’t lift more than 3xBW. Finally, Olympic athletes taking part in rather developed sports like weight lifting are always a prime example of how to train and eat, ehat to do to win a medal. If there was some secret formula going around what they do, if they were all so wrong, you’d see Jeff come out of nowhere and grab all the medals. But it just doesn’t happen and for the most part weight lifters are fat.
When it comes to lean, huge body builders who lift lots, like Ben Pollock or Larry Wheels, well, they are juiced up their ears. That is a reason why actual natural dudes don’t get much bigger than Jeff.
Recompositioning works fine and is a good idea for beginners, the detrained and the obese (and those on performance enhancing drugs). It doesn't work for natural athletes season after season, particularly those who are lifting consistently and already pretty strong. If you're in your first year of training and getting on well for it that's great. Go for it. I recompositioned in my first year of training because I didn't want to commit to either a bulk or a cut - but in hindsight I wish I had just committed to a bulk and made the most of those noobie gains because you only get them once.
Fun little thing I've started incorporating is doing a leg workout and then immediately afterwords jumping on zwift to attempt an ftp test.. A test of fortitude ill tell ya. It is what some of the xc guys I know have started implementing for their winter training.
Anyhoo, It gets you tired as hell like pretty much every crossfity thing so 99% of users will swear by it since vast majority of people judge a work out by fatigue or if you are a gym bro: RPE. I read the Enduro program and it made me chuckle a bit. You will not be the most liked person in the gym. Kettlebells by the trainer bike and running to the chin up bar hahaha, only to find someone taking your bike hahahah Make sure you rest, eat and hold your horses when riding in between sessions.
I got the irony of your comment.
I guess the snowflakes on here just wanted to negative prop you.
But then I invested in a home gym and now have a CFT and pull down machine at home as well as free weights and a turbo in the garage. I use badminton for my lunges. Big week this week with up to 8 hours court time due to a competition on Friday night and another one Tonight instead of a normal club night.
I don't have to worry about travelling to the gym. It's up in the garden. Facebook marketplace and patience pays off in the long run. I can't do squats as my knee is shot so have to do alternatives. A little like what a physio will give to a knee patient it's single leg Step up under complete control. Make it harder by trying it with eyes closed as this shows any core weakness straight away. (According to my physio pal anyway). Balance balls and step exercises work great too as well as loaded walking (sand filled inner tube from a trailer), much more like riding than single leg squats, box jumps or squats and best of all free and available.
I looked at the Enduro workout, are the kettlebell swings for Day 1 one or two handed swings?
Keep up the good work Downtime!
I've been doing around 70-100 swings per side and then 5 Turkish get ups on each side with 24kg kettlebell most every day and I've been very impressed how effective just that alone has been for general fitness but also bike fitness. Also has translated very well to Nordic skiing fitness, specifically skate skiing which I find to be one of the most difficult of all endurance sports. Usually it takes me at least a few days to get in the grove but I was able to ski well on first day.