Linear periodization is by far the most common approach used in designing a long term training program for mountain biking. Although is was revolutionary when it was introduced to the USA in the 60′s and 70′s it is actually a flawed concept for the average mountain biker. Find out why this is and what you can be doing to design a more effective training program.
One of my all time favorite exercises for mountain biking is the Bulgarian Split Squat. You get a great single leg strength exercise and a great hip flexor stretch in one package, making it a “must have” exercise in any program. Here is a video demo of this great exercise…
The use of tempo with a strength training program is a bit of a controversial subject. In fact, its something I used a lot early in my career but not as much now. But I still think its important to understand. Find out why this is and how you can use and prioritize it in your training.
My chiropractor showed me an article that he had seen in the LA Times recently about the unusually high amount of cyclists that suffer from lowered bone density. In the article they talked about riders in their late 20′s and early 30′s who were coming in for hip fractures from wrecks that were not that bad.
They also talked about the high amount of cyclists that are suffering from low bone density. The problem is that cycling may be great for your heart and lungs but since it is a non-load bearing exercise the bones do not get stressed. Without being stressed the bones will actually get weaker over time. Hips and low back seem to be the areas most affected by loss of bone density in cyclists.
Now, the story did focus on road cyclists and road cycling is not nearly as physical as mountain biking but the warning is still valid for us. Cycling is great but you need to do load bearing exercise as well to keep your whole body healthy. Guess what the best way to avoid and reverse bone loss is?
Strength training! So, not only will it make you faster it will keep you from breaking a hip when you trip over something. Seriously, how “fit” can you be if you can pedal all day but you can break a hip?
I just posted a new Essential Exercises for Mountain Biking page covering the deadlift.
The deadlift is THE most important exercise for you to learn and use and on this new page you’ll find a video demo, pics, coaching cues and a downloadable IPod compatible video. Check it out!
When you really understand how exercises work movement patterns and not muscle groups you can see how everything you do is really core training (or whatever else your weakest link is)…
