In the Ultimate MTB Workout Program I have a couple different cardio workout programs specific to DH and XC racing. They are basically interval workouts based on the different length of effort during a race and I have gotten a lot of questions lately about which workouts are the best to follow for Super D racing and trail riding.
In a nutshell, the DH intervals are shorter and more intense while the XC intervals are a bit longer and have a bit more volume. This presents a problem for the rider who falls somewhere between the intense 3-5 minute scramble that is DH racing and the 2-3 hour pedal fest that is XC racing. Here is how I have been telling people to decide which one is best for them…
Posted by | in Mountain Bike Cardio Training | 2 Comments
I don’t know why but I have become obsessed lately with the whole “pedaling endurance” concept. The more I think about it the more I think it holds the key for most mountain bikers to take their riding to the next level. And far from being just a DH rider concept, this idea applies just as much to trail riders and XC racers.
I was going over the new programs with a couple of my riders this weekend and in talking with them I mentioned a saying I’ve heard many times before – Fatigue masks fitness.
No matter where you are or what type of riding you do this saying applies to you. When you get tired your “fitness” is hard to display. However, what is important to note is that fatigue from one thing can affect your fitness in another area.
Let me give you an analogy to illustrate my point – Read more…
Posted by | in Mountain Bike Cardio Training, Mountain Bike Strength Training | 6 Comments
I was talking with one of the local riders who trains at my facility after training last night and he was talking about his perception of how his interval workouts were going. He had built up to doing 40 second intervals and said that they were not getting any easier. To him this meant that something wasn’t right and he wasn’t getting fitter.
I told him that 40 second sprints will always suck and if he is looking for the day when they would be easy, it wasn’t coming. You get fitter and push yourself harder – it will always feel relatively hard.
He said that his idea was that he was supposed to start with the 30 second intervals and then they would get easy and then that would mean he was ready for the 35 second intervals. After they felt “easy” he was ready for the 40 seconds intervals and so on. I realized that he was applying a volume based progression mindset to an intensity based exercise.
Most riders will judge their relative fitness levels to how long they can ride. When you first started out an hour long ride would kill you. Eventually that became easy and you were able to ride longer. When that become easier you could ride longer again. Basically, you looked for your current volume of riding to get easier, that told you that you were fitter and you then looked to start riding longer.
However, with sprint type intervals this is not the right way to look at it. It isn’t about making how long you are going feel easier, it is about being able to cram more power into that time frame. Without objectively looking at your performance this can be tough to do.
Posted by | in Mountain Bike Cardio Training | 2 CommentsI got a new Yeti 7 last Friday and got it built up over the weekend. However, I have no where to ride it!
Anyways, I got some pics of it thought I’d post them here.
- The parts that showed up at my door…Shilo not included
- The finished product
- Shiny….
I went with a shorter stem than what it came with and swapped the wheels for my trusty DT Swiss 1750 but besides that everything is the parts pick from the Yeti website. You can find out more about this bike at www.yeticycles.com.
I’ll be sure to post and update when I get some dirt on the tires…
-James Wilson-
Posted by | in "Stuff I Like" Reviews, Random Vids, Pics & Stories | 5 CommentsOne of the more interesting exercises I saw being used at Mike Boyle’s facility was the cheat curl to shoulder press. The idea behind it is that it will force you into a position that gets all the right areas strong for a shoulder press, particularly the glutes, core and upper back.
Mike said that they started using it and got some great feedback from people who had previously experienced shoulder pain while doing shoulder presses – it basically made the pain go away. I have been trying it and like how it gets some also works in some good hip explosiveness which is something all riders need.
Here is a video demo on how to perform this exercise and how to advance it. I recommend using a weight that is tough for you to just curl up and really try to make the dumbbells float up to your shoulders, otherwise you are missing the point of the first part of the exercise.
-James Wilson-
Posted by | in Exercise Demos and Routines | 6 CommentsI was going through my YouTube videos and found this one that never got posted here. It is a great video demo on how to squat properly – more importantly, it shows you how to avoid putting excessive stress on the knees during squats.
If you feel that you can not squat or that excessive squats kill your knees then watch this video! It will help you get more drive out of your hips, which will not only feel better but help you get more leg drive on the trail.
-James Wilson-
Posted by | in Exercise Demos and Routines, Mountain Bike Strength Training | No Comments
