Like it or not, this time of year makes it tough to get out on the trail and ride. Try as you might, shorter days and snow on the ground make it next to impossible to ride nearly as much as you would like. This means that your cardio conditioning will start to suffer if you don't do more than sit on the couch watching old riding videos and dreaming of spring.
This means that the smart rider is looking for ways to maintain or even improve their cardio conditioning when they can't hit the trail. While spin classes and following along to a video workout on the trainer are popular options, I recommend riders also supplement their cardio training with workouts that challenge something other than their pedaling muscles. There is a lot that goes into being a great trail rider besides pedaling, and that means you need something to train those other movement skills and types of cardio.
When you use Strength Endurance workouts like my Punisher Conditioning Circuits you are able to work on your ability to maintain your strength and power in the face of fatigue, and let's face it – if you can't ride with a certain amount of strength and power it just stops being fun. So what if you can sit and keep the pedals turning over for hours on end if you're too tired to stand up and give 'er on the downhills and short sprint climbs.
For you downhill guys, this type of cardio conditioning becomes even more important because less than 1/3 of a downhill race actually involves pedaling. That means that 2/3 of your race run you are doing something other than pedaling, and if you don't address the cardio demands of those types of strength and movement demands you are leaving a big hole in your program.
This Punisher Conditioning Circuit originally appeared earlier this year on my Personal Coaching Members website and it is still one of my favorites. It combines the kettlebell, TRX and sandbags into a kick ass workout that will improve the ability of your legs, core and upper body stay strong and powerful as they get tired. Here is a rundown of the workout:
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Circuit 1 - 30 seconds work/ 30 seconds rest X 4 round1. Rotational Deadlift
2. Get Up Sit Up
3. TRX Single Leg Squat
4. Single Leg-Single Arm Shoulder Press
Circuit 2 - 20 seconds work/ 40 seconds rest X 4 rounds1. KB Snatch or KB Single Arm Swing
2. Around the Worlds
3. TRX Jump Squats
4. 3 Point Rows
Finisher - 20 seconds work/ 10 seconds rest X 4 roundsRotational Lunges
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If you don't have access to a TRX or sandbag you can do substitute these exercises instead:
TRX Single Leg Squat = Bodyweight Squat
TRX Jump Squats = Jump Squats (just don't hold a TRX)
Sandbag Rotational Deadlifts = KB Rotational Deadlifts (just hold a KB in each hand)
Sandbag Around the World = KB Halo
Sandbag Rotational Lunges = Burpees
You can watch this video to see how to perform these exercises while avoiding common mistakes:
If riding faster and longer is one of your goals this off season then this Punisher Conditioning Circuit will come in handy. Do this workout 1-2 times a week when you can't hit the trail and you'll find you won't be huffing and puffing nearly as hard during your early season rides when the trails thaw. What's more, by recognizing the need to train more than just your pedaling cardio you may just find that you are able to push harder longer into your rides.
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MTB Strength Training Systems is the world leader in integrated performance training programs for the unique demands of mountain biking. As the strength and conditioning coach for World Cup Teams and 3 National Championships, his programs have been proven at the highest levels. James has helped thousands of riders just like you improve their speed, endurance and skills on the trail. Visit
www.bikejames.com to sign up for the free Trail Rider Fundamentals Video Mini-Course.
