Get faster on your bike - strength train

It is fun to talk about gear, packs, and more gear. To be honest, I'm a sucker for packs -- I have a pack for every occassion and every sport. But if all you have is pretty gear, you are going to look pretty silly on the trail, ocean, mountain or whereever you may be found. You need to know what you are doing and in the right physical condition to show your stuff and have fun doing it.

When I refer to training, I am presuming you have a specific goal/sport in mind, specific timeline, and there is a progression to your training -- know where you are and where you want to be. For those already incorporating strength training to improve performance (nice job) - remember to do it twice a week to see best gains with 3 days of recovery in between*. The training schedule below represents a sample strength training schedule I am currently doing twice a week. It allows me to be a stronger racer and keep up with The Boys.

Strength Training Workout

goal: mountain biking - faster hill climbing; increase power output
current power output at threshold: 161 watts (tested during VO2max test in August 2010)

This would also be a great training program for a snowboarder or skiier.

timeline: six months (race seasons resumes in March 2011)

intensity: 3-5 sets for 6-8 reps (heavy weights)

• squats (20 lbs DBs)
• 1-leg squat (using TRX)
• Jump squats -10-15 reps (currently using just body weight; will add more resistence in 4-6 weeks)
• Forward lunges (15 lbs)
• Roll outs- 15 reps (using TRX) - this core exercise is an intense stabilizer and forces your abs to contract from your pelvis (mula bandha) to your upper ribs. Any weakness in your core will show up here. I feel the benefits of this exercise when i'm riding my mountain bike down a steep, technical descent and my upper body needs to be steady.
• Twisted pikes on SB - 5 on each side - fun to do and great proprioception. teaches your obliques to engage under stress.
• Pushups with MB roll - 10-12 reps. core and upper body in one!

New to strength training? start of with lighter weight, more rep, 2-3 sets. (ego has no place here)

* The general guideline is to rest muscles 48 hours, but in a recent paper published by ACSM (see pgs 10-11), those who rested 3-4 days saw larger gains than those who only rested 48 hours.

Enjoy the beautiful Fall weather! clear skies and moist dirt ((((inhale!!! ahhhh))))

Chi

Looking at taking pictures/videos to better demonstrate these exercises. Hopefully you'll see them posted soon.