MTB Strength training
I did about 15 miles of "urban mountain biking" last night (ex, concrete features, some easy/basic off-roading, skills), and realized that what I'm doing (or rather not doing) will not carry me to the Firecracker 50/Double Triple Bypass epic week I'm hoping for in July. My back was killing me after that 15 miles alone!
So...what can you PT, medical folks and MTB studs/studettes suggest for strength training for the specific demands of MTB'ing?
I've already got some of my own ideas, as well as reading a bunch of articles in MTB forums/sites, but wanted to see what y'all had in mind to add to the new regiment I want/need to start after Galveston next weekend.
So...what can you PT, medical folks and MTB studs/studettes suggest for strength training for the specific demands of MTB'ing?
I've already got some of my own ideas, as well as reading a bunch of articles in MTB forums/sites, but wanted to see what y'all had in mind to add to the new regiment I want/need to start after Galveston next weekend.
0
Comments
I make sure to do functional strength workouts 2-3 times per week. I actually like some of the 25-30 minute workouts by Beachbody like P90X3 and T25. These have a good focus on functional exercises such as burpies, push ups, pull ups, dead lifts, etc that translates to MTBing (and trail running). They're also very time efficient.
Kettle bell Swings (1 and 2 hand); Core work and lateral movement drills (Turkish get ups, squated side steps w/ankle bands, "speed skater" drills etc); Single leg strength ( 1 leg squat, Romanian DL with opposite hand weight) And Various dumbbell bench variations and Dips. (+) Wall sits & Pull UPs etc Think of the loads on core, legs and arms/back: Bombing down rocky hills in simi-squat....Holding line in off camber turns (push-pull)....grinding uphill (seated and standing). Also from conditioning you'll have 1-5min of -on high loads over n over mixed with "false rest" isometric holds and longer hill climbs. be sure to do "fartlic" style rids and 30"/30"s and 1-5' interval work + Big gear power grinds 5-15' sets in lowest gear mixing seated/standing.
And All of what above
Burpies and such
For my aerobic fitness, I'm not too worried. I'll be training for back-to-back 120 mile mountain rides (Double Triple Bypass), with the 50 mile MTB (Firecracker 50) just 4 days prior to that on 4th of July. I should have all the fitness I could ever want (HA! No such thing!).
I already do a ton of 30"/30" style intervals by riding with my roadies and sprinting against my tri/tt friends (yes, we sprint against each other on the finishing stretches of our rides). That stuff is way above 120% FTP, think closer to 200%+!
I also do a bunch of 5-6' intervals on our weekly tri/tt rides (3 miles one way at 100-110%), good workout!
I'm a big gear "grinder" already, on all the bikes, so I've got that covered.
This week I started adding "MTB mondays" to my rotation where I ride with the roadies on my 29er. That's hard work to keep up with them. It's all about positioning in the pack!
Sounds good! I just raced in the "24 Hours in the Old Pueblo" (I'm NOT a 'real MTB rider LOL!) and found the continuous jarring (even with full suspension) was a likely factor to the general exhaustion I felt [was on a 2 man team] more than a bike conditioning factor...... just getting out on bumpy/technical stuff with a hard tail [locked] and Burpies/dynamic core & upper body n such should be enough for you to cover that aspect for you it sounds.
Good luck n' enjoy! (hopefully your weather wont be like the 24IOP!)
That's Lance not me BTW