Motivational thread for Enduro & DH training!

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Motivational thread for Enduro & DH training!
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flag MendelMu
Posted: Jan 20, 2013 at 15:51 Quote
So I'm thinking about doing some Enduro races this summer but if I don't get up on the training it will be a pain.

I will post whenever I've done a workout, sometimes it will be a short one, sometimes it will be a non-beneficiary for biking, sometimes I will be to loaded with schoolwork to do one at all. But my goal is to be ready for a race and foremost feel good!


Brothers & sisters are welcome to join me and post there workouts, we'll make this happen! I'm hopefully starting tuesday, had a minor concussion but seems I'll be alright by then.

GO GO GO!
flag htutte
Posted: Jan 21, 2013 at 13:47 Quote
Hey, Im currently studying too and 30 this year :-s not sure how that happened. Im starting Enduro racing this year - looking at just doing the one to start in September so I have plenty of time to train in between studying Smile Hills are my nemesis so they are the focus of my training I think so any tips would be appreciated Smile

Hayles
flag MendelMu
Posted: Jan 22, 2013 at 8:18 Quote
First pass of training was alright.

Chestpress 3 x 12
Squat 3 x 12
Core 3 x 10
Shoulders 2 x 8

Really basic, I want to keep training those muscles about 3 times a week with different amount of reps and different exercises.

To the fun stuff: Soon got my bike together, just a few things do fix before this seasons first ride. Smile
flag MendelMu
Posted: Jan 23, 2013 at 5:51 Quote
htutte wrote:
Hey, Im currently studying too and 30 this year :-s not sure how that happened. Im starting Enduro racing this year - looking at just doing the one to start in September so I have plenty of time to train in between studying Smile Hills are my nemesis so they are the focus of my training I think so any tips would be appreciated Smile

Hayles

We'll I'm no expert in training, but i feel that the core is most important to train and that the legs will come with a lot of biking.

Maybe someone else can comment? Training for hills?
flag Colk45
Posted: Jan 26, 2013 at 19:48 Quote
Core is important, but don't forget about the hips butt and legs! they all help with stabilization. Try doing some simple exercise (ie shoulder press) kneeling or standing on a exercise ball. Use a ball whenever possible! Also try training each side separately, (ex. bench press with one dumbbell at a time) as to train your body evenly. You don't want one side stronger and compensating for the other side.
flag danlafran
Posted: Jan 27, 2013 at 18:44 Quote
doing a 6 day training program at the new Planet Fitness down my street. took my first ride today after a solid month of training and saw a HUGE difference in energy, strength, power and endurance. here it is:

3 days cardio (treadmill, trainer, arc trainer), 3 days weights (push, pull, core)

CARDIO:
60 min treadmill (alternating incline to simulate hills)
60 min arc trainer (heartrate program)
60 min HIIT spinning (http://connect.garmin.com/activity/256896504)

WEIGHTS:
http://www.exrx.net/Lists/WorkoutMenu.html
60min Push weight lifting
60min Pull weight lifting
60min Core (P90x ab ripper exercises & ab circuit room x2 at PF)
flag MendelMu
Posted: Jan 28, 2013 at 6:00 Quote
Thnx for the input.

Work out of the 24/1

Squat 3 x 25
Chest 3 x 12
Core 3 x 15
Shoulders 3 x 12
Pull-ups(machine) 3 x 12

Riding in the snow 27/8

20 min road, 60 min technique, 20 min road. Was awesome to get out riding for the first time this year!
flag danlafran
Posted: Jan 28, 2013 at 16:51 Quote
I would also recommend you check out bikejames podcasts. I had jury duty today and blew through a bunch of his podcasts. Very informative and definitely helped refine my overall workout program.
flag JakeMeyers7
O+
Posted: Jan 29, 2013 at 6:21 Quote
Yo, diet is a big part of training.. NEVER eat a full meal before riding, racing, or training/workouts. Juicing is a exceptionally well way to get the secondhand energy to ride but always follow up with a smoothie for those wholesome, building nutrients. I find anytime I slip off my healthy diet it screws me over.. Had some greasy pizza last night and woke up to a knotted stomach and back broke out in acne.. Keep away from tobacco too lol
flag MendelMu
Posted: Jan 30, 2013 at 13:43 Quote
29/1

4 x 10 Squat
3 x 12 Cable row
3 x 10 Chest press

Right before bed time..school is killing me right now.. Hopefully I'll do some training tomorrow and get out and ride on saturday.

Thinking about doing some 4 x 4 on the stationary bike at the gym.

I've started to eat more vegetables and switched my protein intake to mostly chicken and salmon.
flag MendelMu
Posted: Jan 31, 2013 at 11:16 Quote
31/1

Lunge 4 x 20
Core 3 x 15
Bent-Over Barbell Rows 3 x 12
Dumbbell Raise 3 x 12
flag MendelMu
Posted: Feb 2, 2013 at 9:56 Quote
70 mins of riding, to much ice on trails to get anything out of it but it's always nice to get out..did some sprinting on my way home.
flag danlafran
Posted: Feb 5, 2013 at 18:22 Quote
I emailed this to a buddy, thought It would be good to post this on here as well:

I started this workout beginning of January. lost 15lbs in 34 days and increased all weights lifted between 10-20lbs.

So far this has been working well for me:

day 1: weights-Push Muscles
day 2: Cardio-Trainer
day 3: weights-Pull Muscles
day 4: Cardio-Arc Trainer
day 5: weights-Core Muscles
day 6: Cardio-Treadmill

CARDIO
1 hr, HIIT workouts whether its on a trainer, elliptical, arc trainer, treadmill, whatever.

WEIGHTS
develop three separate workouts based on available equipment you have and what your comfortable doing:

take an hour and really consume the info on this site, theres an impressive amount of info on there:
Homepage: www.exrx.net
Exercise Templates: http://www.exrx.net/Lists/WorkoutMenu.html
Exercise Directory: http://www.exrx.net/Lists/Directory.html

note: I will do my weakest muscles twice a week and sneak them into another days workout

To keep track of everything, I use this Android App:
https://play.google.com/store/apps/details?id=com.LiftPro&hl=en

Here is my "Push workout" (includes dumbbell alternatives if you dont have a gym available):

Quick note regarding weights:
The KEY to making this workout successful is the following:
1. all exercises are 3 sets of 10 reps
2. give a minimum of 30 seconds, maximum of 90seconds between sets
3. Set up the entire workout so you can quickly change from exercise to exercise. You want to maintain a good HR throughout the workout.
4. Use good form including: isolate joints, slow the rep, pause at the top & bottom of the lift, use full range of motion
5. Use a weight that will make the last rep of the set almost impossible. You know you've got it right when you've maxed out and bail on the 9th rep on the last set.


Push Workout:
1) Bench Press
- http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html
- Alt: Dumbell Bench Press
- http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html

2) Squats
- http://www.exrx.net/WeightExercises/GluteusMaximus/BBSquat.html
- Alt: Dumbell Squat
- http://www.exrx.net/WeightExercises/GluteusMaximus/DBSquat.html

3) Decline Bench Press
- http://www.exrx.net/WeightExercises/PectoralSternal/BBDeclineBenchPress.html
- Alt: Dumbell Decline Bench Press
- http://www.exrx.net/WeightExercises/PectoralSternal/DBDeclineBenchPress.html

4) Deadlift
- http://www.exrx.net/WeightExercises/GluteusMaximus/BBLunge.html
- Alt: Dumbell Decline Bench Press
- http://www.exrx.net/WeightExercises/GluteusMaximus/DBLunge.html

5) Incline Bench Press
- http://www.exrx.net/WeightExercises/PectoralClavicular/BBInclineBenchPress.html
- Alt: Dumbell Decline Bench Press
- http://www.exrx.net/WeightExercises/PectoralClavicular/DBInclineBenchPress.html

6) Tricep cable pushdown
- http://www.exrx.net/WeightExercises/Triceps/CBPushdown.html
- Alt: Dumbell Lying Tricep Extension
- http://www.exrx.net/WeightExercises/Triceps/DBLyingTriExt.html

7) Seated Cable Row
- http://www.exrx.net/WeightExercises/BackGeneral/CBSeatedRow.html
- Alt: Bent over dumbell Row
- http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html

Cool Arm Curls
- http://www.exrx.net/WeightExercises/Biceps/BBCurl.html
- Alt: Dumbell Curl
- http://www.exrx.net/WeightExercises/Biceps/DBCurl.html

9) Incline Dumbell Fly
- http://www.exrx.net/WeightExercises/PectoralClavicular/DBInclineFly.html

10) Dips (Self-assisted when necessary)
- http://www.exrx.net/WeightExercises/PectoralSternal/AsChestDipSelf.html

Im no professional so Im always open to suggestions to improve this.
flag Colk45
Posted: Feb 5, 2013 at 19:43 Quote
Looks like a solid work out. If you want to get an anaerobic workout out of it as well try super setting. Basically doing 2 reciprocating work outs back to back with no rest. For example, do a set of bicep curls followed immediately by a set of bench dips then rest. Also, I find the greatest motivation for working out is to record all my weights and reps (and small notes) to see all the gains. Anyways, off to the gym I go!
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