I copied this from another thread and I can't find the damn thread anymore.
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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
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