I believe that one of the most important times of the year for any athlete is the off-season but especially us mountain bikers. I know, I know. I hear it all the time, “what off season? I ride all the time bro.” To that I say, “I can appreciate that, but please just hear me out."
When a client or friend says this to me, the first question I ask them is, “Do you not want to get better?” And with an objective crinkling of their face, the inevitable answer is, “of course, that’s why I ride so much, to get better.” Trust me, I’ve experienced this type of conversation in every sport I’ve coached, no matter if they're amateurs and professionals, with the same response. You see, It’s very difficult to maintain a high level of performance without sufficient amounts of rest. Importantly, if you don’t schedule it into your weekly, monthly and yearly schedule (officially called a “Periodization” see example below), you will continue to ride at the same level you have year after year.
Therefore, part of every athlete’s annual Periodization plan (whether an amateur or pro) needs to include a time period during the off-season where there is at least 30 days off the bike. It’s during this time that the body can unwind and decompress from miles and miles of trail riding and the toll that the mountain biking position takes on the body. Since many amateur, and even pro riders, don’t really know what to do in the transition between the end of season into off-season training, I created a simple way for you to determine exactly how to assess your 2016 season, called the “
End of Season Questionnaire.“
It’s a list of probing questions to make you think a bit about your riding or racing performance over the 2016 season, which will help you create a better plan for off-season training for 2017.
Click here to download the FREE assessment.
Here are a few of the questions in the free End of Season Questionnaire for you to glean insight into exactly how you performed this riding/racing season.
1. Did you have a rest and recovery plan in place for race weekends, including a practice plan? Did it work?
2. What were the particular areas of your body that you found weakest, or were the most problematic in your riding?
3. Any nagging muscle issues you had?
Many times after riders fill this out I hear that they didn’t realize certain things until they actually sat down and starting thinking about it.
I’ve heard:
- “I had an epiphany about why I was struggling half way through my rides, and it’s I wasn’t eating enough during most rides!” Or,
- “I didn’t recognize how much my riding was actually affecting how tired I was.”
Of course, that last one is actually a pretty funny statement if you think about it, but what this person was saying proves my point about rest. When you don’t provide your body rest days and periods of time of rest, it will eventually catch up to you and your performance will drop like a bag of rocks! All right, if you truly have a desire to improve for the 2017 season, one of the best things you can do is to take 30 days off between now and the end of the year. Here in Colorado, we’ve had one of the warmest falls we’ve had in a long while so we’ve had an extended riding season because of it. However, in no time the snow will be flying and the temperature will plummet and when it does, I will begin my 30 days. I’d say most people take Thanksgiving or Christmas time off since it is a busy time of year.
Here's my challenge to you... when is your time off going to start? Make your decision now and mark it on your calendar! Now that you have a brief understanding of the importance of rest, let’s look at a few ideas of what to do during these 30 days off the bike.
#1- Get in the gym. Start training this week! Each week, do 2-3 weight training sessions; two cardio or cross training workouts (see below) and take 2 days OFF.
As far as a workout, I always encourage riders to be sure to include each of the following “primal movement patterns,” each of which is crucial for on and off bike athleticism:
• Squat
• Lunge
• Push
• Pull
• A ‘hinge’ exercise like deadlifts
• A rotary exercise
In fact, try this quick "primal movement pattern" workout. Do 15 reps of each move and two to three sets in a circuit format with 1-minute rest between sets…
#2- Do other forms of cardio.Use all forms of cross training. I’d suggest mixing it up. Do the rowing machine. Its emphasis on leg drive, hip hinge, and posterior chain strengthening is beneficial.
“Run Forest Run!” Yup, Run. It’s a very primal exercise that many of us mountain bikers haven’t done in a long while (like me, I think it’s been 10 years since I ran a few times a week!) and it’s beneficial to the transfer of ground reaction forces through the body; the deep spinal stability system; micro-stabilizing of the pelvis and an overall great cardio workout.
Climb. Indoor climbing is a terrific workout on all levels. Like running, climbing is very primal and a strong 'cross-pattern' trainer for the nervous system. It can help us riders 'balance out' our body from the same-sidedness that our downhilling position creates, as well as strengthen the shoulders, forearms and especially the hands!
Another sport I’d highly recommend is going to a 'parkour' gym. These workouts are not only a blast but one of the best at bringing together each of the workouts listed above. It’s the granddaddy of human expression of movement and can expose movement weaknesses that, when turned into strengths, greatly improve your athleticism on the bike.
Lastly, don’t forget enjoying what the winter season has to offer! Ski, xc-ski, board, snowshoe, ice climb, get into the backcountry, shoot… get on a snowmobile!
Look, in the end, all I’m saying is spend 30 days off your bike. As much as I know most of you think that’s such a grim thought, remember, doing other sports and activities for us mountain bikers in the off-season is SUPER IMPORTANT to contributing to your success not just for next season, but for years and decades to come.
Ok, so here’s how you can put this together as a training schedule:
Monday- Gym workout
Tuesday- Run/ Parkour/ Row
Wednesday- Gym workout
Thursday- OFF day
Friday- Indoor Climb/ ski/ board/ xc-ski / snowshoe, OR, gym cardio day
Saturday- Indoor Climb/ ski/ board/ xc-ski / snowshoe, OR, gym + small run
Sunday- OFF day
Now that you have a “plan,” go ahead and choose your "30-days-off-your-bike-time," while simultaneously starting the video workout and
#1 and
#2 listed above to get your off-season training off on the right foot!
Questions? Please don't hesitate to reach out-
info@enduromtbtraining.com or
www.enduromtbtraining.com
MENTIONS: @yeticycles /
@shimano / @enduromtbtrainer
Ok, ok... I've never done it... I want to learn to hunt. Kill ,field dress, skin it, process the meat. Everything from buying a weapon to putting the meat on the table.
Why the hell am I writing this...
For the same reason PB is giving a million average Joe's an athletes off season regimen.
The real "athletes" know what to do in the off season. The rest of us really just want to eat dead deer. Or carrots. Or whatever
Most of places to ride near me are only safe on Sunday and at night this time of year.
And the bright TLD shorts are a safety item, not a fashion statement.
Going to the gym is a waste of time and energy. I rather do something outdoors that will pay off for the riding community.
Maybe you could develop a 'cross fit plan' that includes moving stones, shoveling dirt, etc. so trail building is also something for the cool kids?
yeah, its brutal no doubt. I used to dig all winter/spring - the first few building sessions after a long season of riding, really hurts, but your body soon toughens up. Here is a great pic showing how I used to look when I was digging all the time!
ep1.pinkbike.org/p4pb894132/p4pb894132.jpg
I always find digging to build a great strong core and upper body, with very powerful grip strength - there was always an old saying "never fight with trail builders!"
Actually you'll see that I proposed many other activities to do to help with the mental aspect. No, you may not get the "exact" relief of mental stress as others, but that too is the point. MTB is very nervous system and adrenaline dominant. You can be nervous system fatigued and muscular system fatigued both separately and individually. Additionally knowing most peoples adrenals are already zapped for many reasons, adding the three together is a recipe for disaster eventually. Structured rest throughout the year and 30 days off the bike can stave off this disaster and keep all systems feeling more fresh. It's also the time to do other things, again, for the same reasons. Let the body do something different, and 'learn' that your body can produce positive results mentally, even though you aren't working at 90% during a ride!
Trust me, just turning 48, I NEED this time and I understand that younger folks may not seem like they do, but like I mentioned, all athletes need a bit of time away from their sport to maximize their body's ability to recover, grow, develop, resist injury and lastly, and most importantly, provide a platform of longevity. I plan on riding well into my 60's and at this point in my life I know I can.
Lastly, I wrote this to challenge riders. It is hard to get off your bike a while, but if the mental aspect is one of the reasons why you ride so much that your body hurts all the time, then I suggest you step back, reevaluate and see if there's something else to provide you with the relief you need. Life balance is super important and don't forget that adrenaline can be addictive like any other drug, and if you "jones" for it that bad, you may consider another alternative to MTB to help with the mental aspect.
Hope that helps a bit!
TL;DR if your workouts are boring find yourself some better workouts. It's good to get off the bike and do some other kind of hard work. Not everything has to be the same as the bike.
Joking aside, I mentally need the rest as much as physically but the reality is I strart riding/training in February and feel like I'm still getting "back into shape" in June. So it does set you back. And every year older it sets me back a little more.
Tuesday- Run/ Parkour/ Row
Wednesday- Gym workout
Thursday- OFF day
Friday- Indoor Climb/ ski/ board/ xc-ski / snowshoe, OR, gym cardio day
Saturday- Indoor Climb/ ski/ board/ xc-ski / snowshoe, OR, gym + small run
Sunday- OFF day
Pizda. You dont need that "modern western healthy life".
Coffee, weights, skate ski, stretch/yoga, wine, girlfriend, mega-sleep. Repeat daily until Jan 1st.
Glad to see we all picked up on the same thing straight away
hopefully a winter in the gym pays off in the spring.
I know, its messed up. Ill keep this mind for next June.
Oh yes please....
I'm on 24th day of "off the bike " rest now and no real healing.....going to gym etc (stretching just aggravates it)
Now what Enduromtbtrainer guy?