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Work Out?

969 views 24 replies 20 participants last post by  nadinno78 
#1 ·
I go to the gym 5 times a week, my work out varies from legs, shoulders, calves, back, chest, forearms, bi and triceps. i usually do some cardio after i lift as well. I was wondering if there is any specfic work out routine that is exceptionally good for biking. not just training on a stationary i mean specific work outs for DH and FR..

what do you guys do? or do you note even worry about it?
 
#4 ·
hab1b said:
I go to the gym 5 times a week, my work out varies from legs, shoulders, calves, back, chest, forearms, bi and triceps. i usually do some cardio after i lift as well. I was wondering if there is any specfic work out routine that is exceptionally good for biking. not just training on a stationary i mean specific work outs for DH and FR..

what do you guys do? or do you note even worry about it?
I'm no DH expert, but I've been Muay Thai boxing for the last 8 years, and you definitely want to train your core as much as you'd train your legs or arms...

Plenty of lower-back, twists, and ab work will help your balance, bike control, and help you adjust position more quickly and forcefully (should you need it).

200 sit-ups a day mate! You'll thank me for it! :thumbsup:
 
#7 ·
RunWithScissors said:
I'm no DH expert, but I've been Muay Thai boxing for the last 8 years, and you definitely want to train your core as much as you'd train your legs or arms...

Plenty of lower-back, twists, and ab work will help your balance, bike control, and help you adjust position more quickly and forcefully (should you need it).

200 sit-ups a day mate! You'll thank me for it! :thumbsup:
Agreed...All around strength and agility is pretty important but core stabilization will benefit biking the most I think. I've been a gym rat most of my life (started about 15 yrs old for highschool football) then started competing in bodybuilding when I was 19. I weighed about 230 lbs (at 5-9) in the off season before Nationals in 1999. I stopped competing about 5 yrs ago and got off the juice and now I weigh about 195-200. I noticed during the summer when I ride a lot more and drop a few lbs I ride a lot better...particularly DJing and any kind of freeriding. I definitely recommend a good training program if you're serious about riding but I would try to avoid packing on a bunch of mass.
I learned a lot about core training during therapy after my back injury last summer and I've incorperated that into my training. The fitness industry has invented all kinds of clever training methods for core stabilization but like every one has said I would start off with a good sit-up/hyper extension program about 3 days a week to begin with. I get at least 20 min's cardio before each work out, then I try to keep a fairly fast pace during weight training. Keep your weights down around 60% and focus more on controlled movements then slinging heavy weight like a bodybuilder. Stretching 2 or 3 times a week will help keep your flexibility and agility on the bike also.
Most importantly I'd recommend spending just as much time on your bike as you do in the gym every week so you keep your "feel" for the bike. Hope this helps.
 
#8 ·
I am Definatly 110% into Working out for freeriding.. its a must for anyone who's serious and untalented like myself.
i usually do alot of Bench, military press, Abs.. lots of.. i find that super man seat grabs are very taxing on the abs and lower back.. especially when its on my 50pound demo 9..
stength mixed with good technuiqe makes a good freeride combo.. i reckon anyways.
www.thevishfiles.com/super.jpg.jpg
 
#9 · (Edited)
what's so g a y about yoga? Maybe meditation is good...

it keeps you relaxed.

I used to go to the gym, but I am a lazy bastard, so I took up biking instead. I was lifting weights then when I realized I need to build up my cardio first. But I lack the upper body strength to push harder on the bike. But I can hike and recover faster now when I started biking again. Maybe it's back to the gym?
 
#10 ·
I lift two days a week. I just do total body on these days. The obvious ones are chest, bicep, tricep. Core work is def. very important, have been slacking on it myself, and just getting back into it. Careful with the sit-ups, they make my lower back hurt. Crunches are better for me.
Often overlooked is the shoulders. They are very easy to injure. In a crash related sport like this, some extra beef here is very nice.
 
#12 ·
Pushups chinups situps - I need to get back to a regimen, I do them at random now.

I also make sure I live my life with zeal -- I am ADHD so the energy is there!


If you ride hard, and ride tons - thats enough workout for most; in the summer I tend to come back from rides feeling like I came from the gym! Sweeet!


Advice I need to follow: as with ANY sport, or life in general, core strength is critical. You will last longer, go bigger, be more precise, more resilient -- if you have strong trunk. Situps, Leg lifts, crunches, side bends - etc... (and work your lower back!)

The root cause of 95% of all back problems is a weak abdomen -- imbalance!
 
#14 ·
Its all about the core and the shoulders for me, I do about 800 stomach crunches a day (split into various types i.e. obliques, upper, lower etc) 120 pressups and some weights exercises for my shoulders. Out of those I would say the ab exercises are the most important because not only do they protect your vitals but they also support your lower back which for me being 6' 4" is really important. Leave the rest to your bike, she will sort your arms and legs out.
 
#15 · (Edited)
VooDoo13 said:
Agreed...All around strength and agility is pretty important but core stabilization will benefit biking the most I think. I've been a gym rat most of my life (started about 15 yrs old for highschool football) then started competing in bodybuilding when I was 19. I weighed about 230 lbs (at 5-9) in the off season before Nationals in 1999. I stopped competing about 5 yrs ago and got off the juice and now I weigh about 195-200. I noticed during the summer when I ride a lot more and drop a few lbs I ride a lot better...particularly DJing and any kind of freeriding. I definitely recommend a good training program if you're serious about riding but I would try to avoid packing on a bunch of mass.
I learned a lot about core training during therapy after my back injury last summer and I've incorperated that into my training. The fitness industry has invented all kinds of clever training methods for core stabilization but like every one has said I would start off with a good sit-up/hyper extension program about 3 days a week to begin with. I get at least 20 min's cardio before each work out, then I try to keep a fairly fast pace during weight training. Keep your weights down around 60% and focus more on controlled movements then slinging heavy weight like a bodybuilder. Stretching 2 or 3 times a week will help keep your flexibility and agility on the bike also.
Most importantly I'd recommend spending just as much time on your bike as you do in the gym every week so you keep your "feel" for the bike. Hope this helps.
I agree… There is a great book out called The Core Performance that I follow pretty religiously these days as I try to get into better biking shape. You can also get the CD which has vignettes of all the exercises and the forms. Don't have any affiliation with the author at all, just think it is one of the better all-around training routines I have found and tried. I can tell you I have done about all of them.

Works for this old guy, as I have know intentions on standing on the podiums, but I do want to improve my skill and hopefully ward off injuries and fatigue as much as possible. I have also found that it has really improved my stamina because when your core is strong you work the rest of the body much less. I really feel this improvement in my skiing. Just my $.02.
 
#16 ·
I copied this from another thread and I can't find the damn thread anymore.

Begin Quote

If your doing DH, I would do the beginners class for the 1st few
races, and see how your time compares with the other classes, and move
from there. Once you reach the qouta for wins, then move up. Or if
your times are as good as top half of the sports class after the 1st
three or so races, bump up. Don't jump the gun too fast though. Even
though it's just for fun, coming in at the bottom of the heap, time
and time again, is discouraging. Don't let your ego ruin what could be
a fun season, hopefully on the podium.

As far as training is concerned the thing to do is get out and ride.
If the weather sucks, find an indoor pool, and do laps, using several
types of strokes (not that type of stroking).Spin classes are good,
and also doing intervals on a stationary bike. Weight training is also
good.

If your clueless on weight training, hire a personal trainer. Don't
rely on some gym rat. Just because the guy's huge, doesn't mean he
knows what best for you, and could give you advice that'll do more
harm than good.

Can't afford a personal trainer, stick to machine weights (less chance
you'll hurt your back, knees, or rotator cuff) do @ 12-15 reps for
each muscle group (chest, back, shoulders, bicepts, tricepts, quads,
and hamstrings). Forget what you've learned about doing sets, and do
circuits. 10 to 15 seconds between each machine (about the same time
it takes to move from on machine to another). at the end of each
circuit rest for about 60 seconds, before starting the next circuit. 2
to 3 circuits per workout, 2-4 times per week should be enough. If
you can't make it to the gym at least twice a week, don't even bother
with the weights, you'll only be wasting your time.

Supplementing the weight training with yoga, especially if ya don't
swim, would be good also. It'll help build core strength (which you
won't achieve with the machine weights), and flexability, and a good
place to meet hot babes.

So your annual should look something like this......
Race season ends....

Cross train to prevent burn out. Lock the bike up, sell it and start
saving for a new one, whatever... no bikes, to include stationary for
at least 1-2 months.Basketball, swim, hike, shoveling (for you
renegade bast@#rds) any thing to keep ya off the couch,and that is
enjoyable 3-6 times per week. Learn how to stretch, especially your
hip flexors (illiophoas), lats, chest, quads, and calves. Do it
religously, twice per day, after a hot shower (morning), and after
working out.

Ride 3-6 times per week. Concentrate on technical riding. Weather
sucks, swim indoors, or stationary bike, for 45 minutes to one hour.
Yes that's plenty, your not racing XC, you don't wanna be a stick
figure. Any thing over 45-60 minutes and you deplete your glycogen,
and began burning muscle, unless your taking in Gu's or some other
type of energy supplement (cytomax, Poweraide, etc.).
Began your weight training 2-4 times per week. If your over 35, you
lift 2-4 times per week all year. You begin to lose strength when you
become an old fart, takes more maintanence to keep up with the young
punks. If your younger only during the off season, after you've done
1-2 months of cross training, and a month out from the racing season.
Yes, you can ride/swim and lift weights on the same day. If you do it
during the same workout, do the weight training first. Keep
stretching (every day, all year, except race day), do yoga. DON"T do
sit-ups! Its the worst thing any cyclist can do, unless, under the
supervision of a coach, or personal trainer. Tightens the hip flexors,
and inhibits the low back muscles, which causes low back pain when
ridding for long periods of time.

1-2 months out from racing season....
technical ridding 1-2 times per week (don't risk injuring your self...
now is not the time to be recovering from injury).
Speed riding: find a QUITE (you don't want to run over other trail
users...at least not most of them) super fast piece of fire road or
double track. Some thing just a bit longer than your average race
coarse length of time wise. 15 minute race runs,,, find a 20 minute
speed run. Use a computer, and try to stick to the same runs.
concentrate on increasing your time each week. Do 2-3 or more runs 3-4
days per week. Days when cant do speed runs, do intervals on a
stationary bike or trainer, or swim.

Racing season Same as 2 months out, except rest for 1-2 days before a
race weekend. Tune your bike no less than one week before a race
(don't want to be breaking things in during a race), with the
exception of drive train maintenance of coarse.

Race weekend: walk coarse, watch other riders for good lines through
turns and technical stuff. Pre-ride the coarse 1-3 times the day
before if possable. If not then REST. Pre ride at least once more race
day. Yes, lines can change with every rider that goes down, or in some
cases up. Rocks move, mud holes deepen, dry out, get thicker, ruts
develope, berms get washed out or rutted, new faster lines appear like
magic, out of thin air. Stretch after the race, and not morning before
(slows down muscle activation).

Day after race... Do a fun ride just to relax, and prevent/ help with
muscle soreness. Never trail more than six days straight. And keep it
fun.

Hope this helped. PM me if there are any additional questions. Good
luck, PA is a good place to race, lots of races there, lots of wet
slippery rocks and roots also. Did 7-springs Nationals a few years,
back..tough race.
Tim Fontenot

Certified personal trainer, NASM
Performance enhancement specialist, NASM
Corrective exercise specialist, NASM

End Quote
 
#18 ·
suicidebomber said:
what's so g a y about yoga? Maybe meditation is good...

it keeps you relaxed.

I used to go to the gym, but I am a lazy bastard, so I took up biking instead. I was lifting weights then when I realized I need to build up my cardio first. But I lack the upper body strength to push harder on the bike. But I can hike and recover faster now when I started biking again. Maybe it's back to the gym?
I'm not saying it's teh ghey. To most, the first impression is middle-aged housewives in spandex.

25 mins of pilates did more for me than a couple hours could of gymwork. it can't replace everything though, a lot of of the excercises are redundant
45 mins of yoga and I feel plain awesome, and my balance is much finer
 
#19 ·
Hire a NSCA cert. trainer

I have a degree in exercise science and I'm sitting for my CSCS (certified strength and conditioning specialist ) certification in May. If your serious about training for DH/freeriding hire someone qualified to design for you a program specific to your sport. Finding an online training program can help but it would be really beneificial to have a professional teach you correct exercise technique.
Some of the comments here are solid, but many come strait from the pages of Muscle & Fitness,which IMO, is crap. DH MTB is a dynamic and explosive sport and training in any other fashion will not help your performance and may hinder it.
Check this guy out, www.mtbstrengthcoach.com He posts on some other forums I surf and really seems to know his stuff. Good luck!
 
#20 ·
Everything that stretches your upper body is good for extra support against big hits and crashes. Exercising your whole arms helps add support to your back. I have been doing this for two months and I do about 30 minutes of dumbell workouts with a 16-17 pounder. Later I do 100 reps in 3-4 sets with 2, 2 pound weights in fast stabbing motions. I love my muscles. I use a stepper to keep my leg muscles in shape. Luckily my grandpa lended me an old onroad bike so I can train my legs whilst I am out.


Shredder111=)
 
#23 ·
suicidebomber said:
what's so g a y about yoga? Maybe meditation is good...

it keeps you relaxed.

I used to go to the gym, but I am a lazy bastard, so I took up biking instead. I was lifting weights then when I realized I need to build up my cardio first. But I lack the upper body strength to push harder on the bike. But I can hike and recover faster now when I started biking again. Maybe it's back to the gym?
Gym helps a lot........I think it has helped me because I have become stronger in the upper body, arms and core.....yoga is a good thing for stretching

I heard squats are good for pedaling faster
 
#24 ·
core strength is key. Yoga is great for injury prevention. i do a lot of benching and squatting b/c thats the main focus of my lacrosse team's workout supersetted with soulders and arms etc. I def. notice a little advantage with benching..ie pumping fast and hard down tech terrain and squats help your lower half feel more attached to the bike.

Also a section very commonly overlooked..forearms and wrists. Wrist curls. reverse curls and plateholds.

weight lifting increases bone density and muscle mass cushions bone so its definately worth the investment.
 
#25 ·
I signed up for a winter weight program with my collegiate club team. Great way to do it. Gives you some direction. We went in for base line testing, then they customized the program for each rider. the program varied from day to day and week to week. Weights mixed in with core stability stuff, with the biggest emphasis on core. At the end they do the base line testing again to see how we improved and then give us a lighter summer wieght program to keep what we gained. Our program was kind of expensive though.

If you looking for something thats inexpensive they have core workout vids at walmart for about $10. Get one of those big rubber balls too.

Another thing that I have heard about is tying a 5lb wight to a wooden dowl with a 3-4 ft rope. W/ arms extended roll the dowl so that the rope pulls the wieght up. At the top roll the weight back down. Sposed to be good for the forearms and keeps the dreaded forearm burn at bay.
 
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