Pinkbike Poll: Do You Train To Ride?

Mar 17, 2014 at 6:23
by Matt Wragg  
Watching social media during the winter we are inundated with images, video and shaky selfies of pro riders proudly showing us their latest interval session or personal best on the squat rack. Aside from the creepy homo-eroticism of the whole thing, it's understandable. To win at the highest levels of our sport takes hard work. Long gone are the days when Palmer could show up half-cut and then smoke the field before disappearing back into the bar. Today, if you want a shot at the top step of the podium you have to give everything away, winning has to be everything. Everything includes a hell of a lot of time in the gym. And, while I personally may not want to see another man's tensed calves, I get it. Because the other half of the sport is confidence, and if by posting over-exposed iPhone pics of their guns helps a racer feel more confident of their form, then why not?

Strength training is a regular part of the Shaw s training regimen. The boys hit the gym a few times a week.

More and more it seems to not be limited to the upper echelons of the sport though - more and more riders seem to be hitting the gym. Or at least posting on social media that they are... So our question this week is: Do you even lift, bro? Are you hitting the weights? And, more importantly, why are are you training? Are you trying to shave seconds from your run, or is it simply that you can't get to the trails in the week, so the gym is the next best thing?

Do you even lift, bro?





Why do you train?






Author Info:
mattwragg avatar

Member since Oct 29, 2006
753 articles

218 Comments
  • 145 1
 I like to go trail building as my workout
  • 167 1
 I do naked sprint intervals down my street.
  • 152 0
 Are u available for parties
  • 14 4
 Too bad Jimmy0 isn't a hot chick.... If he were we would all want to come to those parties.
  • 70 0
 I'm no holly feniak but I do turn heads in my bib
  • 55 6
 lets be honest, the only reason any of us work out is to look good naked
  • 18 1
 I think it's safe to say weight weenies don't even lift.
  • 10 1
 Gators hoes better be wearing jimmy0s.
  • 7 0
 Yeah man, but digging is f.... up my lower back! So now I workout so that I can dig!!!
  • 7 0
 MTB is actually my motivation in the gym. Yea to look good on the beach is key, but to be able to ride your bike better is even more of a perk. To be honest, these days after reading so much PB I couldn't give a sh*t about a chill beach vacation. You gotta bring your bike with you and visit places where you can ride, like Majorca.
  • 13 1
 British weather leaves a lack of motivation to look good on the beach, it's all about looking good for selfies Wink
  • 6 0
 Trail building beats crossfit any day!
  • 3 1
 Who needs to lift when you got a boat. =D
  • 19 1
 Yeah I lift, got my wrist wraps, power belt, snapback hat, beats by dre headphones, slim fit t-shirts and my shaker with blender ball....... I guess you could say it's getting pretty serious.
  • 4 15
flag driftmonster (Mar 28, 2014 at 8:17) (Below Threshold)
 lifting does not make you faster. it makes you more fit . the nly thing that makes you fast is riding . the more you ride the faster youll get
  • 13 0
 Driftmonster I don't think you understand the true concepts of training.
  • 4 5
 cjleonard- explain why gee atherton had a 6 pack and could beat hill for a whole season ? while hill was drinking beer and throwing samapoloza .

muscle and training make you more fit . simply put . does fitness HELP you on the bike ... yes

but it doesn't make you faster
  • 7 0
 Don't worry I won't waste my time with an explanation. I do understand that skills make a huge difference and natural performance barriers dictate how far those skills will take you. The hundreds of athletes I have worked with have proven that.
  • 8 0
 Should have known everyone on pinkbike was a physical trainer too. We're all idiots.
  • 3 1
 Yeah who knew a D1 Athletic Performance coach would ride bikes?
  • 2 1
 @cjleonard - can i be your intern. i fetch coffee faster than holly feniak
  • 3 0
 @manchicken It's all about dem selfies Big Grin
  • 7 0
 Yeah I workout. I watch mountain biking videos as my workout.
  • 2 1
 Trail building is cross fit. We call it trail fit. You dig, you get a work out, the trail and you get in shape at the same time. I do hit the gym weekly. I've historically been pretty slow on the climbs. I work out so that I can hit the descents and be more fresh. Hey Pinkbike - as a follow up... it'd be great to see the best exercises to improve cycling fitness. My vote is for turkish getups and dead lifts.
  • 1 0
 there's tons of exercises put up here specifically for cycling. James' MTB program has an article almost monthly. Sorry to burst your bubble but I don't think trail fit is a thing. I worked 40 hours a week building trail this summer and it was honestly the worst shape i've been in for years. go run some stairs.
  • 2 0
 Jimmy do you shave for those naked sprints, improves aero. Wink

I notice there was no I train to say healthy. I hit the weights as I need some size on me so its a bit of both, looking better and riding better goal.

Training does make you faster, it gives your body a large capacity to push it, you can ride harder for longer which means you can put out more force and go harder for longer, fatigue is massive. Lots of riders in the past have spoken in video about how they realized you need to be fit and strong before the season starts and this includes gym work, skills are good but if you are too weak and unfit to use those skills for 4min you ain't going to win.

Training improves the threshold in how hard and fast and long you can push therefore making you faster.
  • 1 2
 cjleonard- You won't waste your time because you don't have a answer simple as that. I'm in the gym 3 to 4 days a week lifting . I run A 5K in almost sub 20 . I ride Mountain ,Road .I swim in the summer. Snowboard in the winter. I even watch my Netflix on a treadmill. All of this has definitely made me More fit . Fitness definitely helps you in life but the bottom line is if you can't ride fast and you suck , The only way to change that is too Ride more . The more time you spend on the bike the more comfortable you will be the faster you'll go it's very simple.
  • 2 0
 fitness makes you faster go ask any professional rider out there. if fitness didn't make you faster pros wouldn't train they would just ride their bikes. riders have teams of professionals who have studied sports science and exercise performance for years and years backed up by research. If you cant ride fast and you suck but at fit you wills till be faster than the other guy who cant ride fast sucks and isn't fit. If you have all the skill but no fitness you wont last a full run and you wont do well either. You need to have both fitness and skill to win every rider at the top knows this and that is why they are at the top.
  • 4 0
 I just point my bike downhill and hang on for dear life....
  • 2 0
 Ok Ok Ok Ok Ok...Fitness and strength that come from going to the gym MAKES YOU FASTER. I think Driftmonster has a small point. Talent and raw ability will make u ride fast...for a short period of time. Fitness and strength allow you to sprint longer, thus being faster. It allows you to recover between sprints faster, thus making you faster. going to the gym and gaining muscle makes you stronger, so when u hit a jump and "gas to flat" you can push back and hold on, staying on your bike, thus being faster. Strength allows you to manhandle your bike around pulling it through tech sections or plowing over some rough rocks while maintaining your line, thus being faster. Guys like Gee Greg Steve mick and every other super fit dude at the TOP of the sport are all fighting for seconds against the fittest strongest guys on a bike. There Natural talent hasn't gotten them the chance to be one of the best, but the countless hours in the gym, all the training they have done, the diet they stick to, the trainer pushing them for one more rep, is what makes them the best in the world. Training allows you to put it all together when riding, thus being faster.
Now im off to the gym, not to get faster, to try and avoid another bloody injury.
  • 1 0
 Thank you ! Some one gets what I'm saying !!! And I just came from the gym bc I'm old
  • 1 1
 Bryceland , skinny , wins .hart same. Smith in shape not all 6 pack jacked . Wins peaty top 5 all the time . Fit but not all jacked . Gwin super fit couldn't put it together . Hannah super fit . Hit and miss There is zero pattern to fitness and winning
  • 1 0
 I think you are underestimating the fitness of some of the top guys. They are all super fit. Yes even Peaty.
  • 1 0
 ya driftmonster4 is wrong. they're all fit, sam hill is considered a fatty because he's not a fitness fanatic like the rest
  • 1 1
 GOD, IM SORRY I EVER POSTED ANYTHING
  • 1 0
 i guess by the English standards that is fit . we all know if you have a bmi under 30 in America you're in shape . well see this weekend who is fit and who is ready . i hope top 3 are all unknowns . FTS
  • 1 0
 talking fitness those who think looks directly relate to fitness, ever seen ufc fighters, looks is not always a test of fitness. Or bodybuilders who are massive yet are not healthy. all the riders at the top are insanely fit. What we are looking at instead of fitness at pietmartizburg is power endurance, the big riders who can put out high watts for a long time will be up there. They always have.. there are plenty of powerful riders too who are skinny, power and strength is not yes is not a direct relation to size.
  • 1 0
 so you're a twink. got it
  • 1 0
 Tell that to lamar gant. at 123 lbs he deadlifted 634lbs.
If you go away and do some research into training you would see you can obtain massive amounts of strength and power at low body weights.

A starting place for you;
CNS - motor unit recruitment and rate coding in strength training.

There are also other factors that come into play but that should start you off.
  • 1 1
 My degree in A&P cover all of that .

But I bet you Lamar grant isn't fast on a bike .

You're still a twink . And possible a power bottom
  • 1 0
 I'm going to ignore you obvious immaturity here. If you studied all that you would understand that what i was saying was correct. The point of the argument was riders who 'look fit' must be I was just purely stating with good evidence that 'looks' are not indicative of fitness or performance. something im sure you can understand. lamar gant is an example of an athlete that doesn't look how he performs. You are smart enough to know what i was doing by using an example in sport. If you want riding examples. brycland, hill, rennie, peaty, blinky, brosnan, all riders who would not appear to be very athletic, yes even though peaty is huge his lanky and pretty skinny.
  • 1 0
 Bottom line is if your fast your fast . It's guys like you that claim they're not on the podium box the didn't " train hard enough "
  • 2 0
 what are you talking about?
I have no idea where that statement came from.

You are suggesting that "I didn't train hard enough" is not an excuse for riders. Which essentially you are saying why train youa re either fast or your not like training doesn't matter.

You have to be joking right. have you ever watched videos with the up and comers when they say how they have learned how important training is and how much effort they need to put in in the off season to be on their game before the season starts. Riders like fairclough have said in the past he gets on the dh bike a month or so before the first worldcup the rest of the time is spent in the gym and training for fitness.
  • 1 0
 Riding fast makes you a faster rider . Spending more time in a enclosed gym makes you stronger and helps build muscle . But riding fast makes you faster . It's simple . Can you recover from a vigorous sprint better from being In the gym , yes . Can pump transitions with more effort , sure . But if you can't ride fast ,the gym will never change that .
  • 1 0
 I was thinking this thread was going way to long. But I like where it is going. Of course going to the gym is going to make you a better athlete. But from what I have observed, extreme speed can not be taught. I think it's something your born with. But suppose you are competing against the same type of people, the type of people who just don't care about the risks and go fast anyways. That's what the pro level is. And then the only way you can try to separate yourself from the other "crazys" is by going to the gym and training harder. But just trying to ride fast wont help imo, because your either born with the propensity for speed or not.
  • 1 0
 Ok I understand what you're saying now driftmonster. But on the trail riding skills and speed acclimatization is part of training.
Actually your argument agrees with my initial comment of how "looks are not accurate of fitness". In that a rider can be very fast without spending time in the gym, a gym guy who looks fitter can be much slower.

The thing is you can go out on the train and be as fast as you can, but its only once you hit the gym and increase your peak levels of strength, sprinting, power etc that you can than go faster on the trail.

many riders will learn lots at first just riding and they will get quite fit but there is a point where your lack of gym training begins to inhibit your speed and where the trail is not a viable training place. You cannot isolate certain specific needs for downhill on the trail, nor can you create enough volume to stimulate improvement after a while, any trainer on the circuit will tell you that, why else do riders spend months in the gym, if been on the trail was the best place they would be there all the time. You need to have both in the gym and on the trail to maximize your speed.

I understand what you're saying is "if you lack the bravery and lack the mental game and skill to hit things fast, that you are no where near the peak of trail only training yet and increasing your ability in the gym wont matter much if you are not already limited"
  • 25 0
 Since I turned thirty over a decade ago I have had to do a lot more maintenance on my body than when I was younger. I used to be a gym instructor so I hate gyms, it's just a few kettlebell and bodyweight exercises is all I need, plus the McKenzie exercises for my back (which I must do). Most of my maintenance is to keep old injuries in check. Any break, tear, or overuse injury that I did after about 25 is still with me. People who say 'No falls - no balls' can't see into the future - and it ain't pretty. I have to walk sideways when I first get up in the morning until my ankle warms up a little, and that's one of many niggles I have.

My generation are slowly disappearing from the trails so I have to ride with guys ten to twenty years younger than me. I guess the reason many of my generation no longer ride is because they are not doing the maintenance they should.
  • 4 0
 Same here. I've been doin moto workout routines from racerx training cuz it's free. Great stuff! Since it's geared for moto it translates really well to mtb and they're only 30min long! Also try and do some Bmx at the track and pumptrack to keep my basic skills and techniques sharp.
  • 1 0
 My mom does these McKenzie exercises and keeps telling me I should too.
  • 7 0
 Agreed. As I approach 50 in a couple of years, working out is more important not just for riding but long term health. If you look at some of the really old guys still competing at anything whether its biking, running, swimming, etc. the key to their longevity is they never stopped training when others did.
  • 6 0
 Thing is, I was amazed at how quickly doing weights translated into riding gains, it's harder as you get older to build muscle maybe, but you'll still see the improvements.

Just one month of doing squats & deadlifts etc and wow, the extra power to push the pedals was really noticeable - like I hadn't been doing any cardio and there I was powering up hills with my 'fit mates' whereas normally I'd be grinding along at the back on the climbs!
  • 2 0
 Also keep in mind that if you had never done any sort or weight training before, the gains come quick at first. Its like a shock to the muscles and the body responds quickly. You will notice some pretty big gains in how much weight you can lift and how many reps you can do pretty quickly. But that does level off a good deal once you get into a routine and the body gets used to it.
  • 18 1
 I run track right now, so we go to the weight room and do very hard running variations between 4-10 miles a day. I can see how it is playing out in my riding though. I smoke my friends and my dad up the steep hills and have the endurance to ride all day. Also, I've built up really strong legs for all types of riding. I really recommend working out, if it's just running and doing some push-ups and sit-ups, to everyone!
  • 4 0
 I'm in the exact same boat you're in man!... Although I would say that running and biking are surprisingly different when it comes to fitness. I'll finish out a track season in great shape, but still have work to do on the bike. Still, the running keeps me in shape to where that lost ground on the bike takes only a couple weeks at max to regain.
  • 3 1
 Hey I run track too! Its great off the bike training, lately I've been doing more strength training and its going to benefit my running and biking! Cool to see other runners on here!
  • 4 1
 I run track too! we hit the weight room almost everyday right after seemingly never ending running, sleds, sprints etc. It deffinetly helps on the bike, without a doubt.
  • 4 0
 Today I did running, then for the first time I went to the dirt jumps and find out what would happen if I did those 2 things in one day and it turned out fantastic! At the third run I was already fired up, so I think that helps a lot! Before running it was all like iron man challenge for me riding all day, and know it's just for fun and nothing of sweating hard!
  • 1 0
 we raced today so no ride on my part. maybe tomorrow
  • 1 0
 Track for us is running, sometimes getting doughnuts, some days swim it's "great" help on for the bike but a lot of fun.
  • 13 0
 I went running too and it was aweso... Wait, no, it sucked. I want to go ride my bike.
  • 2 0
 But seriously, props to the guys who run and cross train. I just don't like running, it feels boring.
  • 8 3
 Does "enduro" masturbation count?
  • 1 0
 I like your combo lilshredman! Mine includes cardio, sprint intervals, core, weight, and tai chi.
  • 2 0
 But I still drink too much Cider. That Ace Pear cider has a hold on my soul. LOL
  • 1 0
 I also Road bike year round just for endurance purposes
  • 14 0
 I would say lifting, and strength training whether it be yoga or cross fit, for me is a necessity, I race enduro, as well as cross country, and looking to get into DH, lifting weights just helps me have better control over my bike, feel better, and most importantly ride faster. But still if when I have a choice to lift or ride I have to go riding because I'm addicted to it.
  • 8 0
 Well said a balanced combo of weights, yoga, and crossfit is pretty deadly! Strength, mobility, and endurance.
  • 3 0
 I dislocated my knee riding, I reckon it was because I didn't train properly. Have been trying to get muscle mass back in my quads/hammys to no avail. Sodding thing is a pain in my ass!
  • 3 5
 i ride to have fun, not suffer in the gym.
  • 4 0
 Mind over matter man, if you push yourself through pain that's how you get stronger, riding is fun, but winning races riding is some of the best moments of my life. I have a lot for that to thank for the effort I put into the gym, It's all about staying positive mind over matter.
  • 2 0
 Personally, i train in the winter time, but i don't train to get faster or better than the guy next to me, i train to keep the suffering at a minimum in the ridding season. I like to pin it, so i hate to begin a season panting like a dying dog at the first climb, and be in shape and ready to pin it when the season is over and snow is comming. I'm doing all the boring stuff on the trainer in the winter and keeping just the fun part for the summer.
  • 2 0
 There is a lot of enjoyment to be had from going to the gym, it doesn't have to feel like suffering. Seeing yourself get consistently bigger, faster and stronger is great and going to the gym benefits your confidence and sex appeal as well as your performance on a bike. You're also likely to age better and be healthier for longer which I see as important. I'd like to be riding bikes into my 60s and 70s.
  • 2 0
 When you can ride your local trails without brakes, getting fit is the only way to get faster and have more fun.
  • 11 0
 Weight training to maintain muscles and strengthen you joints is a must for your long term health. Especially when you hit your forties and start losing muscle mass if untrained.
  • 3 0
 ..and if you think you can take care of it later - unless you started weight training as a young man, it will be very difficult to get to it later in life.
  • 1 0
 Exactly. Kids, work, and free time make it tough as you get older.
  • 5 0
 I lift five to six days a week, as well as add in sprint intervals, regular yoga practice and rest days... Mostly because it gives me (nearly) free reign to eat and ride whatever I want. Wink

In all seriousness, I'm a devoted gym rat, especially after a nasty chest crush two summers ago where the docs told me that had I not had the bone density or the pectoral and abdominal muscle mass from working out, I would have quite possibly killed myself upon impact. I hit so hard that both lungs popped, from the inside out, and I crushed my sternum... My heart was minimally bruised, but totally fine, and I owe it to my passion for lifting heavy.

Being fit also allows me to make riskier moves, ride faster and longer, and never doubt I can handle something a bit different -- that's a confidence no beer can replace. Wink
  • 2 1
 That's is the craziest "better work out" story I ever heard. Both your lungs popped from the inside out? I'm glad you still look hot and not like a pop corn.
  • 4 1
 Yeah, me too! Because my god, could you imagine what life would be like if I wasn't 'hot'? Totally empty and meaningless. I'm just really glad it didn't f*ck up my face... Never mind my lungs, internal organs, brain, or ability to think and ride again. Those all play second fiddle to my level of physical attractiveness I won in a genetic lottery, for sure.
  • 2 0
 Thats crazy, I've never had a fall like that but having the extra muscle mass makes even the minor falls that much more tolerable. I know some people on Pinkbike get their panties in a bunch at the simple mention of mainstream sport like football (American) but its a relevant comparison here. Look at running backs, they are always really bulked up muscular dudes because they take a constant beating. They'd never make it through the season if they weren't.
  • 2 0
 Oh, I completely agree. I had a girlfriend get hit by a car a few years back while crossing the street, and she broke their windshield -- then walked away. She had a minor concussion from the secondary impact along with some bruising and scratching (naturally), but the doctors couldn't believe she had been hit by a car because she was so fit... And not skinny "fit", either. This chick is a nicely muscular, but nothing crazy, but it saved her life. She was hit across the thighs, and the bruising was INSANE for a few weeks, but not even a ligament tear. Fitness is for way more than just looking good and feeling good and riding well.

Our bodies evolved to protect our most important organs, and done right, that's exactly what they do -- we were built for survival. Smile A lot of us forget that sometimes.
  • 3 2
 You never know what kinda injury you will sustain in a accident. Sometimes working out tightens your muscles and makes you more prone to ligament and tendon tears in certain types of accidents. While other times muscle mass may help your body like body armor or give you the strength to hold something in place upon impact. Accidents are just that, you never know. More often than not flexibility is probably what prevents injury's more than being a heavier beef cake. And Ambatt, lungs don't pop. Hence the popcorn joke with the "non literal" good natured comment about attractiveness. I believe you intentionally misinterpreted my last comment for a excuse to drama.
  • 3 1
 @sithbike: tell that to my docs, who explained my bilateral lung puncture like 'two balloons popping, and the air whooshing out.' So yes... Lungs do 'pop', you simply interpreted it wrong.

And drama? Meh. You're the one who made the random statement about me being 'hot'. I replied sarcastically and left it at that... But then you had to resurrect it? And I'm the one looking for drama? Bugger off. Smile
  • 9 1
 I train to look good for the ladies. what do expect, I live in Vegas.
  • 1 0
 superstar!
  • 5 1
 I own a CrossFit......3-2-1 Goooooo!!!
Was riding 4 days a week, don't have time these days so I'm down to 1-2 days per week.
Riding is what I do on "active recovery" days (CrossFit lingo).
Combo of MTB and CrossFit is absolute fun!!
And for those of us who have had knee surgeries its just what the Dr. ordered. Cheers
  • 1 0
 I like the idea of crossfit and would do it if it wasnt so damned expensive around here. I have bikes to pay for so an expensive crossfit membership is out of the question
  • 1 2
 cross fit is not magical its basically circuit training with running added to it. Its no better than other training and in many ways its actually worse.

Some of the movements are pretty bad for you too and they are not really functional (kipping for one worst movements I have ever seen). We have had a big discussion about it on another forum. You could create a much safer and more effective workout on your own. Happy to provide a link to said forum if someone wants to restart the debate.

If its helping people get fit I think its a good thing but its not the ideal way to do it.
  • 4 0
 Riding and digging is my training. The more I ride the faster I get and the longer I can ride for. Same with digging. Rather be out on the trails than become a gym rat. The whole concept and idea of training in a busy gym with other people does not appeal to me at all. As a kid I hated the fitness lessons in PE, and the subject as a whole. Why would I pay for a membership to what is essentially the same thing as that when I can go out and ride/dig with friends and enjoy every second of it.
  • 4 0
 Anyone who feels riding is sufficient enough training is delusional and will eventually get injured. Cycling doesn't work all muscle groups evenly and when your muscle strength is unbalanced you are much more prone to strains, tears, etc. Frequent intense riding also tends to shed muscle mass (if you're already lean) as you're most often in a high cardio zone and burning stores once you run through the energy on hand… muscle mass is critical to keep your joints in place during a crash and to prevent broken bones.

You don't need a gym membership, you can get all the exercise you need at home using natural resistance exercises, maybe pick up a yoga ball and a chin up bar, nothing more.

And having a set of ripped pipes to scare the bejesus out of my daughters' future boyfriends is a nice side benefit. Smile
  • 1 0
 home gym, chin up bar and one set of dumbbells. i can always make it to the gym even if i can't.
  • 3 0
 I lift and eat to build muscle. I like to DJ and FR but im not very good. So, I try to build muscle so that I can take falls and prevent injuries. Make my bones harder, my ligaments and tendons stronger and more flexible too.
  • 4 1
 man I wish I could prove to y'all the importance of gym work and how it directly contributes to on bike success, speed, and longevity. But, that's my goal... to prove that flexibility, stability, strength and power are the foundation for winning enduro, DH and mtn biking seasons. Till then, if you want to get serious or even just ride better than you do now, hit me up.
  • 3 0
 it's funny what people say about crossfit, i've been doing it for about 2 months now. i've never done any type of gym exercise before, though i did pick crossfit after research into what programs i thought would increase my core strength. i also read the fittness articles here on pinkbike, which where helpful. i did try spinning, though that was probably the most boring thing i've done in my life. i find that crossfit keeps you motivated into going to the gym. that's an important first step. my flexibility has increased greatly, i can do things like toes to the bar, nose to the wall in a handstand, i can deadlift beyond my body weight, middle age paunch is going away... all good stuff for a 51 year old. i like the simplicity of gym, the personal attention and motivation of the trainers. a lot of the movements i can already see how it will benefit into my dhing/xcing.
  • 1 0
 exactly.
  • 6 0
 P90x and spin bike for me. Keeping in shape let's me ride longer and harder during the summer.
  • 3 0
 p90X kicks my butt every time but is sure is worth it
  • 7 0
 I just ride for fun
  • 2 0
 In the winter I frequently hit the gym. I go there to try and get stronger and faster on the bike focusing a lot of time on leg and core work. I also do high intensity cardio and my motivation to keep training is thinking of that long nasty climb and how I am going to destroy it when the snow melts.
  • 3 0
 So I have plans and all to ride a lot but right now I'm drunk from the bar eating chocolate milk cereal so can't exactly say I'm the picture of health. I'm doing enough though, I'm shit loads faster than I was last year.
  • 3 1
 Beer + chocolate milk cereal = breakfast of champions. Life is too short to worry about being perfect, so chow on!!! Smile (The rest of us are living vicariously through guys like you...)
  • 2 0
 Dont need a gym, get your own gear and train at home, you should be only benching if you want sexy tits. Grab a kettle bell or a sandbag, or some battle ropes (or all of the above) , eat right get your cardio conditioning up and you'll see the benefits on the bike. Functional strength and cardio conditioning to supplement your riding (which should be your main training anyway) works for me. I'm not trying to win races, but just better myself every spin.
  • 3 0
 you can achieve pretty decent sexy tits with push up variations!
  • 2 0
 very true, I have this push up thing called the "bodi rocker" (as seen on TV) and it is unreal for chest work especially with a weight vest
  • 2 1
 Deadlifting and squatting are the best exercises you can do to assist you in improving your functional strength for performance on a mountain bike. Both are hard to do at home without investing in expensive equipment.
  • 1 2
 ^^ Sorry, don't agree with you there, Deadlifting and squatting are linear movements and will focus on specific muscle groups, Kettlebell swings will train everything. €50 for a kettlebell or €0 for body weight vs however much for gym membership with better results (in my case) I know which I'd be going for.
  • 1 1
 You don't know what you're talking about mate. Squats and deadlifts are compound movements which build useful muscle mass across your entire lower body (mostly quads, glutes and hamstrings) and posterior chain. They also help establish stabilising stength in your core. Your lower body and core is where muscle mass is actually useful to you in cycling.

When on a bike ride do you swing anything around in front of you? push something over your head? raise something up by your side? Kettlebell training has no relevance to cycling.

When can you make use of strong legs? Every single time you pedal. When can you make use of good stabilising strength? Every time you turn a corner, every time you negotiate a jump or obstacle... Pretty much the entire time you're riding.
  • 2 1
 Completely disagree with "kettlebell training has no relevance to cycling". TGU's, Goblet Squats, and Swings provide you with everything needed to be a ridiculous biker. Core strength, hip power, unbelievable stability, single leg strength = KB's
Traditional BB squats and DL's are great but they're easy to do incorrectly and IMO KB's absolutely shred your core.... much faster than anything else.
  • 1 1
 @Tom666, Sorry, clearly with all of your 17 years on the planet (incidentally only two years more than I've been riding bikes off road) you know much more. I said "Deadlifting and squatting are linear movements and will focus on specific muscle groups" i never said they weren't compound movements. They most certainly are compound movements, in linear form and if only done correctly (ask cross fit guys about bad form...I'd say you know a few) . I never said one or the other was better, I merely said body weight and the training I do (kettlebell, sandbag, battlerope) give better results for me. I don't need a gym membership ( I've had plenty) for the riding I do. I don't need big muscles I'm not trying to win a strong man comp or take selfies of myself in the gym curling my bicep. I need fictional, lean, conditioned muscle to avoid injury and to keep the middle age spread off (you'll learn all about that, trust me) So instead of saying I don't know what I'm talking about, how about reading my comment first and maybe speak to your crossfit trainer (or someone who trains but doesn't do it to puke and then do more) before making rash comments and basically blowing comment out of the water by saying kettlebell training has no relevence to cycling ( maybe google Arron Gwin or the Athertons training regimes and come back to me) But above lets keep an open mind.
  • 2 1
 First of all I don't do crossfit, I never have, I don't even know anybody who does crossfit.

Secondly, it's screamingly obvious that you are not a well informed serious lifter... you are just a middle aged man who works out at home. That's great, do what you want, but don't comment up a load of shit about fitness when you have no clue.

I'm sure Arron Gwin and the Athertons do incorporate some kettlebell training into their workouts, particularly when they're on the road, but I can assure you that kettlebells far from make up the bulk of their workouts. The bulk of the training they do will be squats and deadlifts - I assure you. If you look at this article Red Bull put up about Gee Atherton's fitness training (which only has 2 pictures) the first picture is of Gee doing a squat and the second is of him doing a deadlift. That's because those are the two most important exercises you can do for bicycle training. You know who told you that? Me - before I even found this Red Bull article. That's because I actually know what I'm talking about.

www.redbull.com/uk/en/bike/stories/1331623080129/gee-atherton-training-mtb-downhill

He's squatting big weight too - not some hippie ass kettlebell goblet squat that my mum does at her Pilates class.

"The sport demands him to ride at very high heart rates for over 5 minutes, deliver huge amount of power repeatedly, and tolerate ever-building fatigue during the course of a race run. To train for this, we build a mix of numerous elements – but ultimately aim to make him strong, powerful and then fatigue resistant so he can repeat this power over and over again. Strength work is based around lifting progressively heavy weights, using exercises such as the squat, deadlift, presses, pulls and trunk work"
  • 1 1
 "I don't need big muscles I'm not trying to win a strong man comp". You're right, you're indeed not trying to win a strongman comp, but you are trying to ride your bike faster? Do you know what will make you faster on your bike? Strong legs. Legs that can output real power. You could build yourself some of those by doing some squats and deadlifts like Gee Atherton does.

"I need fictional, lean, conditioned muscle". I assume you mean functional, although kettlebells are renowned for adding fictional muscle... How lean you are is determined by your bodyfat percentage relative to your muscle mass. The more muscle mass you have the leaner you have potential to be. What will make you lean and conditioned is PROPER TRAINING and nutrition. Not playing about with kettlebells outside your house.

I've rambled on enough, but I wasn't going to let you act condescendingly towards me when I was correct. Do whatever you want to do for your own training, whatever works, whatever you enjoy. The real athletes though will be squatting and deadlifting whilst you're fannying about though
  • 1 1
 Jesus Tom, so much aggression I hope you put that into your lifting. I'm not a serious lifter, not at all, never have been never will be, but again I never ever said I was. Whatever your issue is with Kettlebells it seems to be a serious gripe, more power to you. I've done my research and know what works for me and I've been doing it years, as for fannying about I'm not the one posing in a mirror with my bicep curled and taking pictures of myself, so fanny on lad. I'm not as closed minded to say one or the other works best. But I guess a more open mind comes with being "a middle aged man." My condescension was merely a reaction to you escalating an argument, that didn't matter because you are too shallow minded to accept that I said "you don't need a gym" and are a little butt hurt that I offended your gym lifestyle and your way of training. If I did do that then I sincerely apologise, wasn't my intention. Everyone one else who replied to my comment did so with some funny remarks and a bit of banter and you just went on the offensive. Lets just leave it there though, you stick to your training and I'll stick to mine, and hopefully this forum will be big enough that our paths will never cross again.
  • 2 0
 It matters, but only to the individual? Remember when Kyle strait was a scrawny kid kicking everyone's arse? And haven't we all ridden with a hench dude who is slow? I know for sure my mate always sees a 9st 14yr old scream past him at the mx track, and he even trains kettlebells. Hone your skills, manipulate your psychology. It will make you faster than lifting. Unless they stick some 650bs on weights machine!
  • 2 0
 I've always hated lifting weights, I ride to stay fit. Thirty-five years ago (!!!) we used to say "helps you with the babes, doesn't help you on the field." Seems even more true for mountain biking than it was for football.
  • 2 1
 I tend to gain some weight during winter, partly because I don't move enough and partly because of my university schedule. I try to practice other sports that I like (swimming, judo, kendo). I found it's easier to stay in shape during the off-season when you are doing something fun that make you move rather than going to the gym just because you have to do so. Unless gym is totally your thing...
  • 4 0
 I'm a gym rat who also loves to ride. I think training in the gym means less injuries when u crash
  • 2 0
 I'm the same. I lift often, but not like a meathead to get huge. Having that extra strength and muscle helps out on the bike for sure. The legs, pretty obvious why, but the upper body strength as well. It definitly helps to have the extra arm, shoulder, and back strength, especially when riding downhill.
  • 1 0
 You're right, actually -- strength training DOES help reduce injuries, and not just muscle tears and ligament damage. Lifting actually improved none density and tensile strength, which translates to less broken bones and a better ability to bounce back from a hard fall. Smile So keep lifting... It can save your life.
  • 1 0
 Wow. Thanks, autocorrect -- you suck! *improves bone density (not none density).
  • 2 1
 I lift weights because I enjoy challenging myself and it is healthy. I also consider it to be very fun.

Anyone who says they "dont have time to lift" is just lazy.

If you really want to get a good workout you can in under 20 minutes. For example... all you need is one kettlebell and you can do a superset of twohand swing x50, snatch x50, high pul lx50, clean and press x50, reverse lunge x50, and squat press x50... under 20 minutes and you get an incredible workout assuming proper form is utilized and you dont cheat.
  • 1 1
 Sounds like too many reps to complete in 20 mins
  • 1 0
 It varies depending on KB weight used and what your goal for that specific day is. I think the quickest I've ever completed it was 13:52 and the longest was around 30 minutes. I tend to do two weeks with a 35lb kettlbell then a week with 55lb KB and the results have been extremely dramatic and exactly what I was aiming for.
  • 1 0
 There should have been an option "I lift because I enjoy working out", that's what I would have picked.
  • 2 0
 KB circuit-like workouts are killer effective and very efficient. Short rest periods, high intensity/high rep. I work one into my weight/rowing routing 3-4 times a month for variety and to disrupt muscle memory. Heck, you can do it watching a sitcom on Netflix before it finishes.
  • 1 0
 if you are capable to hit up a gym, do it. unless you have several heart conditions (enlarged arteries, steel implants, etc.) like me, or other physical issues that dont allow it, you have no excuse. take the opportunity for granted.
  • 1 0
 i trained heavily last year; i broke my leg and wanted to improve my bone density and leg strength to get back on the bike with confidence. i haven't trained in the gym this year, but i've rode more and feel my riding has benefited from this more than just the gym.
  • 4 0
 Training = more runs before you get tired. More runs = more fun. That's enough for me..
  • 1 0
 I work out every day to feel good and look good, plus i do it because im in the military and you got to be on top! Plus its good when you are going out and ride because then you can ride longer and have fun more with out feeling like you are going to pass out after riding down the trail!
  • 1 0
 I don't really do weights to go faster, just to make decision making and bike handling easier on long rides without fatigue at the end of a ride. It's also the Tommy Chong school of fitness. Gotta stay fit to balance all of the other stuff that gets us through the day.

And I don't wanna look like the Champion in the Triplets of Bellville: the caricature of a cyclist with locomotive quads and toothpick arms.
  • 1 0
 I just run occasionally. It is amazing to me how well running and biking compliment each other.

If I can't ride for one of my normal days, I'll run a few miles to keep my stamina up.

PS: People who crossfit need to shut the fck up about it. I don't need to see a picture of you working out, or hear about how sore you are. I don't care.
  • 1 0
 I have had 5 surgeries in the past 10 years because of playing team handball and downhilling. I hate the fecking gym but i have to go there to stabelize my body to prevent more seroius injuries...sucks. Id rathher be riding bike but what can you do. It is part of the game.
  • 9 5
 I hate the smell of gyms.
  • 10 2
 Hopefully you're a girl, if you're a guy you're just a nancy
  • 1 0
 I can't figure out why they literally said what may be the most common reason for going to the gym & yet they didn't put it on the list of answers: I go to the gym when I can't ride.
  • 1 0
 I enjoy doing weights but I find that the muscle soreness and recovery eats into my ability to ride. However, what I am doing is more focused on injury prevention (neck in particular).
  • 1 0
 I just train on my bike, and when it's raining I train on the bike-ergometer .. I'd love to lift weights, but I'm not the kind of person to do that.. Just have muscles in the legs, that's it Big Grin
  • 2 0
 I got this, I am professional, Beer before the ride, beer after the ride, Repeat...Ride a Bike....Training...Only Dales and PBR...
  • 3 0
 Chuck Norris weight lifts while hitting the Oakley Sender
  • 2 1
 ...while jacking off into a banana skin
  • 3 0
 wat?
  • 2 0
 I wish someone would post a specific lifting routine for downhill and enduro.
  • 2 1
 Squats, sprints, body weight plyos, heavy rowing, yoga, and more heavy squats/lunges and ass and leg work. Bike time is super important, obviously, but a sport-specific power training regimen (that targets fast-twitch muscles and brain response channels) is ideal. Feel free to PM me if you're interested and I can give you a list of my training splits, at least to give you an idea... If you want. If not, no worries. Smile
  • 2 0
 I boulder, mainly for fun, but also find it helps me prevent forearm pump while biking; a win win if you ask me!
  • 1 0
 +1 for this, when I was climbing regularly I could hit much more physical steep descents than I can now - arm pump is killer!
  • 1 0
 No gym / lifting for me, but as I race triathlons aside from mtb, I swim bike and run regularly and do some core workouts at home
  • 2 0
 " the creepy homo-eroticism " - wtf is that supposed to mean ? what's so homo about doing squats ?!
  • 1 0
 Kettlebell, deadlifts and push ups. Unbeatable. I tend to aggressively rehydrate post exercise with malt based, hop flavoured liquids afterwards mind you...
  • 3 1
 no time to go to the gym. if I do have time I'm on the trail. could use some upper body training to prevent injuries.
  • 3 0
 Lame excuse. Buy a kettlebell... or multiple kettlebells. I "lift" 4 times a week for 15-20 minutes each time and I am shredded... more so than most people who spend several hours at a gym every week.

Look up the "300 kettlebell" app in the google play store...
  • 2 1
 Good stuff, thanks for sharing shredjekyll. Gotta go get some kettle balls now.
  • 2 2
 Kettle balls? What da fok is dat?
  • 1 1
 Axxe, it's like a cannonball with a handle. Bikeetc, josh bender used to swear by hundreds of press ups and a 1000 sit ups.... A day! He said, muscle is the best armour.
  • 2 1
 I know what a kettlebell is. I have no idea what is a kettle ball.
  • 1 0
 Haha now I see, yeah very good. Sorry. I did wonder which quiet part of America you were in to not know lol.
  • 1 0
 All of the above! Well minus the beer thing. I know, just lack the gene I guess. Life's work and why water goes downhill. Path of least resistance makes you crooked.
  • 1 0
 Brazilian jiu jitsu for cardio and strength. Weights occasionally...but that's for the winter months. Won't catch me inside a stuffy gym if the sun is shining
  • 1 0
 Rock climbing is the best work out! somebody on pinkbike recommended it a year ago and now I'm climbing several times a week and I love it. thanks to whoever that was!
  • 1 0
 I love the gym but I don't do it take make my riding better. I just do it to make myself feel good if I'm honest. If it helps my riding then its all good! :-)
  • 3 0
 Train to win!
  • 1 1
 i train when my back hurts so i can still ride my bike... hard to keep it up tho when thers allot of work.
who has good back exercises ??
  • 3 0
 Robin Mackenzie has a book called 'Treat your own back'. My physiotherapost put me on to it. If I ignore my Mackenzie exercises too much, I re-injure a herniated disc and it is very painful in two ways because I also hate not riding. They take a few minutes after every ride and they are worth every second (for me).
  • 3 0
 MacKenzie FTW - helped me recover from serious debilitating back problems
  • 1 0
 thanks guys, im checking it out right now, seems like a very good book ! amazon has it too... but gonna check the library tomorrow first. keep up the good work i know its not easy !
  • 1 1
 You probably have muscular imbalances resulting in poor posture and back pain. Tight hips are almost always the cause of back pain in young people. You can often fix back pain by stretching out your hips and hamstrings and strengthening weak muscles to balance yourself out. Look up a channel on youtube called 'stengthcamp', some excellent videos on there.
  • 1 0
 ill check it out thanks, half hour ago i was consulting with a trainer, got work to do and i do try to keep good posture while lifting and moving around. cant say about hips or hamstrings yet.
still a big reason why my back hurts is work, im a automotive mechanic . the car lifts dont go high enough to clear me, comes up to shoulder/neck height so my head is always in the way, i have to do splits or get lower by bending some part of me to get under...then changing tires, tire seazon means a tire change every 20-30 minutes and each of the four tires i gotta pick up on the mounting machine, balancing machine then back on the car and a couple times while derimming it, allot of back involved and new cars with 20" rims ... retardedly heavy

wish i could ride for a living Smile
  • 1 1
 If you're bending over to fit under cars you almost certainly have thoracic kyphosis, which is the medical term used to describe a tendency towards hunched shoulders and is often associated with a slightly forward head position. StrengthCamp has loads on this. By stretching out your pectoral muscles, hips, hamstrings and shoulders you will relieve a lot of the tension that causes you pain. Corrective deadlifts will strengthen your deep core and lower back - allowing you to stand straighter. Beyond that it's all just about practicing thoracic extension and good posture. You should also work on getting the situation at work improved, otherwise you will probably never fully be rid of the problem.
  • 1 2
 Not sure what pro riders you follow in the off season, but the ones I keep an eye on post photos of awesome landscapes, sick riding or relaxing with their family/friends/team mates..
  • 1 0
 I wish, maybe once a fortnight I might get a chance. If shed had air con I and the bike wasn't in sight I probably would.
  • 2 0
 I lift but then I get too sore to ride. So conflicted!
  • 1 0
 If you carry enough beers to the top of the mountain the added weight will cause a pretty substantial workout.
  • 2 0
 I work to pay for my biking addiction... No time for the gym.
  • 2 0
 am I the only one that just rides his bike for training Big Grin
  • 1 0
 ATG Squats and different variations of the Deadlift are staples of mine, no cross-shit for me.
  • 1 0
 I wish there was a world cup style gym around by me so I could train like the pros
  • 2 0
 when i go to the bike shows and realize im the fattest person there
  • 1 0
 I love to go fast. Training makes me faster. I hate training. I love winning. No train=no fast=no winning
  • 2 0
 Title should be "Pinkbike Poll: Do you even lift bro?"
  • 2 2
 I feel sad for those 145 Crossfit cultists. Its almost as if they don't realize Crossfit is a worthless and dangerous parody of real exercise.
  • 2 1
 I get pretty tired of the crossfit hate. I don't even do crossfit, but it's not half as bad as people make it out to be. Any kind of movement that is getting people off their ass and into exercise is cool with me. Particularly if it promotes a combination of strength training and cardio - so many people do only one or neither. Also, Rich Froning, the world crossfit champion really enjoys mountain biking as does it as part of his training. He also hikes, swims, runs and rock climbs. A movement that gets people involved in these kinds of sports and activities is doing good in my eyes.
  • 1 0
 This is an honest to god question: How does one become a world champion at Crossfit? Truly curious here, not trying to bash... Also, to clarify, not trying to do it myself. Smile
  • 3 0
 By competing in crossfit competitions. The crossfit hate is "somewhat" justified. However if you take crossfit for what it is, and then apply it with a brain to your goals (biking) the basis of it can create a good conditioning program. I like to think of my workouts as using functional exercises to build strength in the right areas, and other days I time myself like a crossfit athlete would so I can push myself and improve my conditioning. I use a well rounded program of strength days (heavy deads, squats, etc), power days (cleans, snatches, jerks, etc. Oly lifts), endurance days with barbells, bodyweight, kettle bells, etc. (a mix of whatever movements for a specified amount of time to build muscular endurance), and cardio days (running or spinning). I use powerlifting principals, endurance athlete principals, crossfit principals, and other. Crossfit hate is simply for those uneducated enough to see the benefits of using a "crossfit like" workout from time to time in your own workouts.
  • 2 1
 @aaoliver

I don't know exactly how it works, but there are basically regional crossfit competitions in different countries which decide which the best athletes are from each country. The best athletes from each are then entered into the Crossfit games. The Crossfit games gets all the best crossfit athletes from across the world to compete against each other in a tonne of different events - but nobody gets told what the events are until like 10 minutes before the start - so the athletes have to be prepared for anything. Rich Froning, the guy who dominates at the moment is an insane all around athlete and manages to place highly regardless of the nature of the event.
  • 1 0
 @Kickstand1 and @tom666 thanks! But I don't really get how you "compete" at Crossfit? This sounds to me like "competing" at Yoga or something? Again, I'm genuinely curious. I don't really know anyone who does it, otherwise I would ask them.
  • 1 1
 @aaoliver

They compete to complete workouts in the fastest times in the athleticism or speed orientated events. In the strength based events they progress to the heaviest weights. They're ranked by the position they finish in each event and given points accordingly. The athlete with the most points after 3 days of events is the champion.

It's something like that anyway.
  • 1 0
 It's just like any other competition. Sometimes the goal is the most reps of a given weight, sometimes it is the first person to complete a given number of movements and reps, sometimes it is a 5k, sometimes it is a sprint and push ups, sometimes it is dealifts or clean and jerks or whatever paired with burpees. There's a cool site out there... wwww.google.com type in Crossfit games and take a few minutes to watch and it will answer your question. THAT said, I don't like crossfit as a competition, as I already stated, I like it as something to mix into my workout routines for conditioning.
  • 1 0
 @aaoliver

It aires on espn from time to time. The 2014 Regionals all over the world are coming up in a few weeks. Just go to games.crossfit.com. You'll be able to understand how we compete.
  • 3 0
 riding is my training !!
  • 1 0
 I train year around.....TRain,Compete,WIN...yeah buddy...Ballistic Training facebook
  • 1 0
 I knew it was a sarcastic comment, but at the same time it felt like you didnt know how EPO works
  • 1 0
 i train all winter so i dont get drained when i get back on the bike in riding season
  • 2 0
 All I can say is I only ride park...
  • 2 1
 I spin on my trainer during the cold months. I know, l should be lifting or doing a crossfit sort of thing as well.
  • 2 0
 In the words of Shawn T....cause I wanna look good!
  • 2 0
 Insanity,asylum training killing all my friends
  • 2 0
 Nothing loosens me up like 3-5 beers before a ride haha
  • 2 0
 I train to get a tight booty. But that was not an option in the poll.
  • 2 0
 I never "go to the gym". It is quicker and cheaper to workout at home.
  • 2 1
 I hate gyms, but I rock the trainer at home during the cold months
  • 3 2
 ride to the bottom, carry it back up .
  • 1 0
 Uuugh. Just hearing the word " bro" makes me shudder.
  • 2 0
 I ride to ride!
  • 1 1
 Facepalm did they write this article just to basically say "hey pinkbikers, do you even lift?"
  • 1 0
 there should be a fuck no option
  • 1 0
 Ahahahaha. Awesome.
  • 1 0
 the bike has to get up the mountain somehow
  • 1 0
 I train walk to the beer store and back with a few cases of beer.
  • 1 0
 I just go to the gym to post selfies.
  • 3 1
 riding is my training
  • 2 0
 same
  • 4 2
 I don't do gym!
  • 3 2
 Build trail, the best off bike workout there is.
  • 1 0
 I lift for mental acuity and stress relief.
  • 1 1
 do they even lift?????
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