Podcast: Off Season Workouts From Adam Brayton's Coach

Nov 6, 2018
by Downtime Podcast  
Photo by Peter Ostrowski

Words Chris Hall: Photo Peter Ostrowski


This week, Jonny Thompson from Fit4Racing joins us on the show. Jonny coaches World Cup DH racer Adam Brayton, and in this episode he's going to give some example workouts to help you make the most of your offseason. We talk about the minimum time needed to really make some gains. Why and how gym time can be really beneficial and efficient, and the need to develop multiple 'energy systems'. So if you want to get the most out of your time over the winter, then give this episode a listen to find out how.

You can also listen by searching for ‘Downtime Podcast’ on iTunes, Spotify, or Google Podcasts, by asking Alexa, or over on our website http://www.downtimepodcast.com/fit4racingnovember18/ and you can follow us on Instagram @downtimepodcast

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125 Comments

  • + 89
 I just drink a lot beer.
  • + 59
 I can think of about 420 other things I would rather do than drink beer
  • - 42
flag Golden-G (Nov 6, 2018 at 6:56) (Below Threshold)
 Beer is for fatties.
  • + 28
 @stinkbikelies: Why not both? At the same time? Beer washes the cotton mouth away.
  • + 47
 @Boardlife69: Why not neither?
I know it is kind of the opposite of what is considered cool....but it is pretty amazing.
Saves your health, time, money....
I'd say check it out.
  • + 12
 @IntoTheEverflow: Pffft. Witchcraft!
  • + 3
 @Boardlife69: The crossfade seems to make me go left when I'm thinking right
  • + 6
 @drunknride: Crossfade training. I like it. @IntoTheEverflow sobriety is cool too. Its all about balance. Yin Yang.
  • + 8
 I LIKED BEER
  • + 6
 @Golden-G: by that do you mean that beer is for enjoying with a large joint?
  • + 0
 @Wincobankchef: beer (alcohol) will never help you in life. Da herb on the other hand...
  • + 2
 @dpfeiff12: I liked beer as well, I still miss it but I'm so much better off with out alcohol in my life. To each his own. Weed is so much better.
  • + 3
 @Golden-G: I don’t smoke to get high I smoke to get by lol
  • + 3
 @Golden-G: Amen brother
  • - 1
 @stinkbikelies: yeah, I’d like to take a *crack* at some other options other than beer as well. Well, maybe not crack
  • + 3
 I was super fit for a long time, then I just veered off a bridge into a river of beer. Being fit sucks pretty bad.
  • + 1
 @Kramz: I think you mean fat... Wink
  • + 0
 @Golden-G: Well the effort I put into being fit, it wasn't fun.
  • + 13
 Fitness whole pizza in my mouth.
  • + 1
 @Kramz: no pain, no gain. The bigger the climb, the bigger the shred!
  • + 1
 @Golden-G: nothing finer than dropping the boys on the s work epics climbing on my 34# Enduro bike
  • + 1
 @stinkbikelies: Yeah, I've been through this issue a million times, "everybody wants to be the best at everything". And I'll leave it at that.
  • + 2
 @Kramz: I’m just a healthy fat guy lol.
  • + 27
 Waki crushing those wrist reps again I see.
  • + 12
 pinkbike... please please please give 'downtime' the funding necessary for his amazing coverage and insight into the sport we know and love
  • + 2
 Thanks @Ben-T-Oliver, it means a lot to have people supporting what I'm doing. Let's hope we can keep it going!
  • + 9
 The comments on this article alone illustrate why strength training gives those that take the time to do it a competitive advantage.

"I just ride to have fun, bro" he said raggedly, as he struggled to catch his breath after a 40 second climb on a recreational trail.
  • + 6
 This is a great podcast.
I have been doing this for a few years by myself. I just miss the heavy squats and deadlifts due to injury and other sports. I replace them with single leg step up's every morning, walking and badminton (great for lunges).
  • + 4
 My rule is if I can go ride just go ride if I can’t hit the gym or do some intervals on the trainer but riding always comes first, unless someone wants to pay me for results then I just want to have fun and ride my bike, I’ve tried all the taking it serious and training in the off season properly and race results didn’t change a whole load, race results changed much more when I rode as much as I could and got more confidence in my abilities. If you can ride, ride!!!!
  • + 6
 This winters plans.... Co-ed curling and beer drinking snow shoeing fat biking weights sledding snowboarding I love winter.
  • + 4
 Crossfit helps but make sure if your getting into it that you have a really really good coach because 95% of the coaches in crossfit dont know what they are doing especially when it comes to Olympic weightlifting. A lot of the barbell moves are Olympic weightlifting derivative. FORM is KEY and that WILL save you from injuries. Its good to be "In the know" especially with Oly Lifting otherwise you'll bust you shit and wont be able to ride. Form IS key.
  • + 3
 Is pumptrack a high intensity training that can be a decent substitute a gym workout day? Other than the weekend ride, I have 3 days per week, and I usually lift on one of those and ride pumptrack on the other two. Should I visit the gym more often to maximize effects?

My pumptrack routine is the following: 15min warm-up, 20-30 laps that last 30 seconds, between which I rest a minute, and I finish with calming down and stretching for 10min.
  • + 3
 Sounds like a pretty good offseason to me.. I wish I had a pumptrack to ride that often. I'm stuck lifting or on a trainer for a few months.
  • + 15
 Squats = watts
  • + 5
 Pumptrack is great for skills and drills however, if you find you can get to a gym it would be way more effective for your strength and fitness to introduce load bearing, full range movement alongside all out intensity. The intensity on a pumptrack is better than nothing but lacking the high end output we've been talking about. The next time you're at the pumptrack, hit 1-15 laps then come off the bike and do some hill sprints (running), look for a steep hill and hit sprints around 10 seconds. When I say sprints, I mean all-out, being chased by a sabre tooth tiger sprints!
Good luck, let me know how you get on.
  • + 4
 Depends on your goals but I'd lift more. I lift 3 days a week year round. Then in the off season I add in 2 trainer rides, and an afternoon at the dirtjumps and pumptrack.
  • + 1
 As is always the case with these things, you have to experiment and figure out what works best for you. There is a huge range of responses to workouts from person to person.
  • + 1
 @jdorw: which pumptrack do you go to in the denver area?
  • + 2
 @jwrendenver: ruby hill usually
  • + 1
 As much as I love the pump track, great intensity work out when done properly, off season is also a good time to work on your weaknesses at the gym; mobility and strengthening (to avoid injury during the season).
Try to balance muscles development by working a bit more on the muscle groups less developed during the season.
  • - 1
 Don't like to be the guy that discredits other's efforts...but lifting once a week won't do anything. Consistency and frequency are your best friends. Better off doing yoga or stretching or using that day to ride again.
  • + 3
 Unless you are a top athlete or just love the gym you are better off focussing on skill development within your chosen sport. This way you get better which results in more fun and you get fit in the process. Its worth trying to improve in more than one sport as it helps you learn how to learn or acquire new skills. It also takes more time to develop skills than fitness so if you are time limited do the sport rather than gym work. Its worth remembering to acquire skill its about quality practice time over volume.
  • + 1
 I moderately disagree here. This past spring I spent my time training for a half Ironman triathlon. The cardio base that I built there allowed my mountain bike riding to get better. Its not gym training, but it was training. I had more energy and recovered faster at the top of a climb. That allowed me to ride better and have more focus. It kind of sucked not being in the dirt during the training time, but I think I reaped the rewards from it. Next year I'm choosing a triathlon that's earlier so I have more dirt time.
  • + 3
 I signed up for the fit4racing enduro training program, you can definitely feel the benefits on the ups which leaves you with energy to tackle the downs. Just wish the gym was better equipped.
  • + 1
 What type of equipment do the programs require?
  • + 1
 @atourgates: Curious as well.
  • + 3
 @atourgates: Ideally you would have to a fully loaded gym but it's not essential. For an idea look for:
Pull-up bar
A squat rack
An olympic barbell
A set of rings
Some dumbbells and kettlebells
Plyo box
Concept 2 rowing machine or Assault bike (airbike)

Any additional equipment such as:
Farmer carry handles
D-Balls
Yoke
Skierg
These are desirable.
  • + 1
 @atourgates: Jonny can give alternative work outs if the gym doesn't have the equipment or you struggle with some of them. It's all good stuff.
  • + 1
 For those of you who have no time to hit the gym, I would suggest getting a mace bell. I have no gym near, that's remotely affordable, and rides are not very regular at this season of my life. But performing 20 min mace bell workouts is remarkably beneficial when I get on the bike. Plus, you look like an absolute warrior from the 5th century using one. So many great resources for exercises. Set for set is a awesome one.
  • + 1
 @fatduke: You can manage in most gyms but if they don't have a specific piece of equipment we have added you can sub it out. You can always message me and ask what good replacements we can add with the equipment you do have access to.
  • + 1
 So what are the opinions on CrossFit and risk of over-training?
Currently crossfitting 5 days a week, mixing in rock climbing sessions 3 times a week. And when I’m back from injury will be riding up to 4 times a week.

Is this over training or does it sound good as long as it is enjoyable, right now I’m loving the CrossFit and climbing.
  • + 1
 Sounds like too much training if you plan on adding 4 bike rides a week into that schedule. Not a trainer but I boulder 2x a week and doing 3 bouldering sessions, cross fitting 5x and biking 4x in a week sounds like way too much. Just saw you're 18 so that explains a lot lol I'm knocking on 30, body doesn't bounce back like it used to. Explains why you have so much time to do all that stuff too, enjoy life when responsibilities are minimal! I'd probably cut back on the cross fit some though, need to give your body some easy days to recoup.
  • + 1
 One of the best aspects of this podcast is where they talk about the skilled nature of some Crossfit/Olympic style lifts and how unnecessary they are for those who aren't comfortable with them. If a less skilled move will achieve the same physical benefits, why would you take the risk of doing it just because Crossfit is "cool" and those lifts can be compared to others who do them. Nobody's going to care, out on the trail, if you clean/jerk 240 lbs. Especially if you're not out on the trail because you have a herniated disc.
  • + 1
 I think there is a happy balance between gum work and riding your bike. There is not substitute for riding your bike but being strong and having the range of movement, in the areas that matter, is important. We all have our own ways of working and i think you have to find what works best for you! and never forget to keep it as fun as posdible with end goal(s) in sight, long and short term. Oh and also eat cake and bacon.....
  • + 3
 I just ride mountain bikes to have fun. All year round. I do sports that I enjoy, like rock climbing, mountain biking. Fuck 'training' tbh
  • + 0
 I see the benefit of off season training strategies , but , I ride year round . If it is too cold and miserable I wont ride . If it is too hot and miserable I wont ride .How about training strategies for that , some strength gains with maintainence and avoiding overtraining in mind , I take that approach anyway but I sure I could be taught a concept or two
  • + 5
 Bang-for-buck. You can use the principals we discussed in the podcast even if your training is sporadic. So add a strength element and varied lower weight conditioning workout and it'll fill in some gaps while you're off your bike. Our Youtube channel has some sample workouts, try one and see how you do.
  • + 1
 I haven't listened to the podcast yet but what is your opinion of Crossfit? I am planning on doing a lot of Oly/Crossfit with some road riding and DS practice to keep cornering form up..
  • + 3
 It's definitely worth a listen, I do mention pros and cons of CrossFit, you'll get a good idea of my views on it. I'll just say this - find a good gym with a good coach, that goes for CrossFit AND anywhere else. There are bad coaches outside CrossFit too.
  • - 1
 I think that road bikes are good fun and great to keep good cardio form. I don't think they help with DH racing either. I think that good efficient pedaling is a marginal at best on DH courses. Improving your recovery time could probably be helpful when doing runs after runs. Also, cardio helps you burn more calories. Any exercices will be a benefit and will help prevent injuries.
  • + 0
 Long low intensity training chips away strength gains. I don’t know what good cardio form is, all I know is that doing programs like one mentioned in the podcast improves power out of each single pedal stroke. It doesn’t matter if you make a 100 or 10 thousand. Each one will be stronger. A power engine can go in “efficient mode”. Efficient engines “efficient” mode will be more efficient than one that power engine has, but it will not reach outputs of power engine and it will be highly inefficient at peak outputs. High pulse zones will simply eat your “efficient engine” fuel tank faster. And those are the zones gravity riders from trail to DH, operate on.
  • + 18
 @WAKIdesigns: uh...no. With the exception of DH, BMX and Sprint track events, the rest of cycling is an aerobic endurance sport. Pretty sure Nino Shurtter is spending a ton of time on the road bike. He may post cool gym work outs on IG, since a stream of a solo road ride would be boring AF, but the aerobic endurance is why he is hammering on lap 7. Same applies to Rude.
Even for punters like myself, having the fitness from road miles is why my buddies are smoked after 3 enduro stages and I am still (relatively) fresh,
  • - 13
flag WAKIdesigns (Nov 6, 2018 at 5:15) (Below Threshold)
 @ReformedRoadie: ummm no. Nino Shurter is not Enduro racer and he would not be able to get into top 30. What are your friends eating? How much can they lift? What else are they training? Sorry... wrong wtarr. How good are they at riding a bike compared to you? How good are they at reading terrain?

Yea Richie rude rides a road bike. He also DLs/ Squats/benches 2.5x/2x/1.5x 1RM or more. His numbers on powerlifts will be impressive as well. Jared Graves was doing split suats with 100kg bar on his back and had a bloody nerve to say that gym is cherry on the pie. At 178cm he weighs 80kg. During BMX/4X he was 90kg lean. Back to 80kg, Do you have a slightest clue how much lean muscle that is at 178cm?
  • - 13
flag WAKIdesigns (Nov 6, 2018 at 5:18) (Below Threshold)
 @ReformedRoadie: also if they are smoked after 3 stages then what level of riding are we even talking about?
  • + 12
 @WAKIdesigns: Did I say gym work wasn't important? not at all.
There are clips of Sagan in the gym and he has better mobility than Bike James, which is kinda funny, but I digress.
Power to weight, FTP, etc. are just as important as how many reps you can do in the gym at whatever weight...lifting a hunk of metal is not turning a crank on a bike. Those gains have to be translated into performance on the bike, for the duration of the event.
  • + 5
 @WAKIdesigns: Powerendurance on a bike only comes from training on it (road, XC, whatever), no other way around it.
Squats and all other lifts are good for overall health of muscle, corestrenght etc . But there is zero proof that improving your one max rep on for instance a squat, increases your power on the bike. Look at the weight Nino Schurter squats. It's not much, even for a pro athlete. Why not: because it doens't matter that much.

Having too much muscle mass, does negatively influence your power to weight ratio.

The first months of powertraining are mainly neural adaptations. In my opion, that's the fase every MTB'er should complete. It will transform you for the rest of your life and you'll be stronger than most. And, you will not be silly lookin' bodybuilder-type.
  • + 15
 @WAKIdesigns: shaddup waki
  • + 4
 @JWP: I think there is a big emphasis on 1 rep max squatting in this debate, it night've been lost along the way but our goal is not to increase the 1 rep mx to the detriment of all other things and without the additional work to support riding.

Power, Speed and endurance work are important and feature heavily in our programmes at the right time. Our point is that a good strength base in the early stages will help with power, speed and endurance as we come to those elements of the periodised programme.

The squat is a great builder of core as well as leg strength. If you add it to your training correctly you will get great increases in your bike performance.
  • - 5
flag WAKIdesigns (Nov 6, 2018 at 10:39) (Below Threshold)
 @fit4racing: I meant 1 rep max as a measure, a marker. In the same way crossfitters use a certain reps in time to measure progress. A way to measure, not a way to train. Misunderstood ends in stuff like kipping pull ups. I wasn't advocating working out by doing sets of heavy singles. Nobody sane does that. Conversely Juggernaut method makes you do a set of 20. Is it a good thing to do? Not sure... builds character but maybe overbuilds muscle? What if someone doesn't have a good form imprinted into their body. How are those last reps looking like? We do fhiiives. Fhive sets of Fhiiiives

BTW, where's the deadlift Smile I heard from one coach that deadlift is useless. He had to stop due to arm pump. I didn't...
  • + 1
 Sorry, communication issues again, I understand the 1 rep max as a measure, it was the comment underneath I was responding to from JWP.
  • - 5
flag WAKIdesigns (Nov 6, 2018 at 11:06) (Below Threshold)
 @fit4racing: if I may ask... how do you tailor sprints? Do you have some ladder/ progression system spread over few weeks to determine how hard should your client go? I always had problems dialling it in. I tend to overdo it and then suffer consequences for a week or two. Also do you specify cadence for your clients? One can tap into near max pulse levels by riding a race BMX with 44t chainring up a steep hill as well as when spinning it out on flat. Should it simply resemble how we pedal on the trail?
  • + 3
 @WAKIdesigns: Long, low intensity does not chip away strength, that ethos has been gone for a long time now. After the last couple of races I might even hedge a bet that the Dh boys will be changing some of their winter training to be more like the enduro top elite.
Long and low is great for, base endurance, SPO2, recovery etc. etc. standard weight training is good for some base power, compound movement and short to no recovery is great for Dh and Enduro.
Basically, you have to have a good lactate threshold and good power (strength is not power).
I tried time under tension (body pump) and found it was not that great for Dh, straight squats were not good for me either, my times got slower, compound movement (just like on a bike) were and are far more beneficial, the bonus with compound HIT sessions is you don't need 1hour in a day to do them or 2 minute rests (I have not found a Dh track where you do a few reps then a 2 min rest yet....) You need some small, short windows every day and burst yourself. Smile
  • + 0
 @fit4racing: All true. But it remains secondary to the primary work on the bike :-). Lucky for us, the one doesn't exclude the other.
  • - 1
 @betsie: you work on your strength first. Then on power. Then just on spinning pedals and sending it. Then you have three fk all months and start over again. Periodization. But if you just work on biking all the time, sorry... or lifting and riding lots - you need a bucket of testosterone for that and at our age we just don't have it. You can't keep bumping up your lifts all year round either. You can't bump up your lifts without bulking up either. You don't want to bulk up in your primary riding season. You want loose weight. Your primary riding season will lower your lifts. It has to.

Long low intensity will work like turbo charger on an engine. Lifting as volume. Together they deliver power. Non aspirated V16 won't do much in rally but there is only this much you can do with 1.4 Fiesta, no matter how big turbos you mount on it. And please let's not forget that nothing upgrades miles per gallon better than skills. Skills are the lubricant. Good rider pedals less. That is why that 18yr old woose kills your times. You keep hoping he will get tired. He will. But you will get tired first pedalling out your mistakes.
  • + 0
 @JWP: how? If you lift/ sprint how can you ride lots? I can't lift and ride dirt on the same day. Off course unless you are 18-25 with so much testosterone you can get kicked in the face, 50 kinds of herpes or testicular cancer.
  • + 2
 @WAKIdesigns: actually, low intensity aerobic work will inhibit you from bulking up. the lifting will increase testosterone levels, help with bone density, and keep lean muscle from atrophy as we age. that's why is becomes more important the older you get.
You build a large aerobic engine with the accumulation of low intensity work, and the "turbo" addition is the intervals or HIIT you build upon it.
For me, the lifting is as much to do with the upper body, and fighting fatigue in the shoulders and arms from riding technical trails. I think pump track sessions and the rowing machine (which seems to be in the background of every mtb gym video) would help.
  • + 0
 @ReformedRoadie: that's why it is so important to bulk up first. You have something to chip away from. Pumptrack/BMX track is a forced HIIT. My steep hills are forced hill sprints. Also intensity... 5 sets of 5 at 90% 1RM are intense. 10 sec pull ups are intense. 5min planche is intense. Second main problem with crossfit: mistaking intensity with speed. So let's talk nutrition - after a few years I have no issues go up or down 10 pounds in a month. Well.. not everyone can. It takes practice and discipline. Not everyone can do deficit well.
  • + 1
 @WAKIdesigns: agreed on this wholeheartedly. Especially as someone who uses strength training for a physical occupation, i find it really helpful to have mass to lose during the riding season, which is also the most intensive time of year at work.

Mark Twight has some good opinions on this (and other objective/subjective aspects of the "training" lifestyle), as it relates to alpinism and other endurance sports.
  • + 1
 @WAKIdesigns:
Answering your comments:

>> Question
@betsie: you work on your strength first. Then on power. Then just on spinning pedals and sending it. Then you have three fk all months and start over again. Periodization. But if you just work on biking all the time, sorry... or lifting and riding lots - you need a bucket of testosterone for that and at our age we just don't have it. You can't keep bumping up your lifts all year round either. You can't bump up your lifts without bulking up either. You don't want to bulk up in your primary riding season. You want loose weight. Your primary riding season will lower your lifts. It has to.
Answer >>
You want to hold your effort, bulking up comes from Protein and Macro's first. Try and bulk without the right amount of Protein for muscle repair and carbs for the bulk phase! Being strong (strength) compared to power (that single rep). You may have seen the article where they showed the single rev output power from Gee and compared it to a TDF sprinter for their effort. The criteria is different as the requirement from the athlete is different, this is why Gee (and Rachel) came out with more power than a top TDF sprinter. Gee is known for his power off the line and his single stroke power out of a corner. Technique (muscle memory from the gym) and power (compound lifts and dead lifts) is what gives Gee this power. The cardio is required for his SPO2Max which allows recovery between these single reps..... I could go on but that is a book already.

>> Statement
Long low intensity will work like turbo charger on an engine. Lifting as volume. Together they deliver power. Non aspirated V16 won't do much in rally but there is only this much you can do with 1.4 Fiesta, no matter how big turbos you mount on it. And please let's not forget that nothing upgrades miles per gallon better than skills. Skills are the lubricant. Good rider pedals less. That is why that 18yr old woose kills your times. You keep hoping he will get tired. He will. But you will get tired first pedalling out your mistakes
>> Answer:
Last time I looked were were not an engine doing 1 very prescribed job in 1 direction, we are a complicated multidirectional machine that has to react to external forces. Strength and power are 2 totally different things, look at a "power" lifter and look at the top crossfit athletes for instance as a basic example.

You cannot compare a human on a bike resisting forces in multiple directions as well as creating an output (pumping the bike and pedaling when required) to a car engine (producing a single effort for a single output).
  • - 1
 @betsie: I am sorry we’ll have to agree to disagree. Lifts alone don’t give you power on a bike unless cranking out 10RPM on a steep hill is your sport. Low intwnsity high volume increases your capacity to perform low intensity high volume. Like a fireroad climb. Decreasing rest rate happens by decreasing rest rate between sprints/ lifts/crossfit/tabatha circuits. What powerlifts read plyometric exercise does is they condition you to press hard on each pedal stroke.

Road bike and lifting heavy stay in opposition to each other. Doing heavy threes and riding for 3 hours is a dumbest thing one can do. Unless there is some wicked Biathlon kind of sport where you ride road for half of an hour and stop to lift 200kg then repeat it 5 times. Plyo and resistance go together. Plyo and volume go together. Resistance and volume don’t.

I uphold the statement. Hitting a road bike is the least productive form of training an amateur can do. Only Yoga can challenge it. Even body building will do you better. If you like it, fine. Just don’t treat it as effective form of training when you (speaking of average person with office job and kids) have no more than 6h per week for exercise. If you desicate 3h to road and 3 to riding in the woods, you are getting nowhere. If you however hit the gym to lift and then slowly progress to more and more crossfit you will see good results.
  • + 1
 @WAKIdesigns: Why would you talk about road biking! This is primarily a mountain biking website.
Yoga and road bike.... mmm you obviously don't know how the pro's train and what makes a big difference to them.
We can agree that bodybuilding and powerlifting is creating empty vessels for MTB Smile
6 hours a week to train is a fair amount of training, I was on 20 mins per day and then my normal badminton and walking this year for Champs and it worked.
  • + 1
 @betsie: I know how they train Wink But we are not pros. Out of two: volume vs intensity, we get most of intensity. I was riding with a coach who said deadlifts suck for MTB... he was fast on the fireroad fo sho. Fast on the way down. Just not as fast as me... and funniest thing was, it wasn't down to skill. He lacked upper body endurance. 1,5-2 mins into every run his arms and sweet leg were cooked. I was tired no doubt about it. But I had the strength to hold on through all run. At the point he tapped out I was still able to utilize at least 70% of my motoric capability.

So you don't see difference between muscle structure of a Body builder and a powerlifer? A pound of BB muscle can't lift what a pound of PL can. The sole purpose of weight lifting then power lifting then slowly transferring more and more into plyo crossfit, deloading and increasing reps is to use the base strength to bump up the plyo to bump up the sprints. This is how you build a strong pedal stroke. As you transfer from 3 slow sets of 5, with 5 min rests in December to 5 sets of 20 at decent bar speed, with short rests, followed by 2 crossift circuits in May, you lose both fat and muscle. What you are left with is excellent power to weight ratio with high peak power and average volume endurance. Your lifting numbers before you transition matter. If you lift 180kg in February and it withers away through plyo and riding to 150, you are left with slow 150 quite explosive 120. if you haven't done any lifting in the winter you are at slow 120 and explosive 90-100. And lean dense mucle mass difference is minimal. Yes explosive 100 is more efficient than 120. You will be able to ride longer at low intensity. But you won't be able to hold on to the bike on a DH run as long. Except... we don't ride long at least it is not where we measure our performance. Otherwise we would be into Bike
Marathon isn't it?

For the record, the mistake I made last year I was doing strength too long. I had too little acceleration. But low cadence power was fkng impressive. Useless but impressive.
  • + 1
 @WAKIdesigns: Ok, so who are you, Roots&Rain will let us all know how good you are! You talk a good fast race. If your pals arms are cooked after 2 mins into a Dh race or an Enduro race then a good coaching session would be good with a riding coach.
The Dh pro's train deadlift and squats for sure. No doubting that one.
  • + 1
 @betsie: MTB me grew among big rocks. I know a thing or two about arm pump coming from bumps. But I'd argue big chunk and steepness is as effective as low gradient and loads of small and medium sized rocks. Riding coach aside if you can deadlift 5reps of 150kg without straps, you can hold on to your bars for quite a long time. Also if you can do 12 smooth pistol squats you will also stand on your sweet leg quite long. It is interesting to see people who start off riding well and then get worse and worse, making blatant mistakes, simply because they are tired and go for easy lines no matter where they lead.

Coming back to riding coach, if you can skip half of the rocks/roots by chosing lines in a smart way, launching from preceding ones, you got less hits into your body and you went faster. But bunnyhops and pops are taxing your system a lot. Quite simply, upper body endurance is what it takes. Adam Brayton got his upper muscular bulk by lifting sht. And this bulk allows him to go fast through anything so that mountain trembles... he should have a nickname: "Earthquake" because that's what it feels like standing by the side of the track when he rides by.
  • + 1
 @WAKIdesigns: You didn't answer the question of who you are? Wink
Riding light isnt for everyone, its about timing and not all bunyops as you put it. Yes it will tax your muscle CV but that's why you train with smaller and smaller rests. Hit the muscles hard in the right direction. the faster you go the harder it is to get your timing right, now this isnt about the gym but more coordination. The gym helps massively though.
  • + 1
 @betsie: who am I? Val Di Sole kind of guy. Top part of Fort William. I have too soft sausage for raw speed of MSA kind of sht. I am light and precise, run my uspension on the hard side. I don't bulldoze over crap.

I will also train for smaller rests, just not now. I will take my squat to 130kg x 5reps with 5 minute rests. Then through 2 months I will work both with bar speed and with shorter rests. When I achieve 5 sets of 5 at 2 min rests and high bar speed I will decrease load to 110 and do 10 reps with 2 min rests. Then 90 with 20 reps. Then around May I will be doing only single leg lunges with like 70kgs. Like Graves in his vid. Difference being he did 100kgs and that's a Massive difference. You have to take it up to have something to chip away from. By this time I won't be able to do the 130 at 5 reps anymore. It will be 110 at best. By the end of September, after 4 months of pretty much only riding, I'll be down to no more than 95 x 5. Riding season will ruin my resistance. Do you get the concept of periodization now?
  • + 1
 @WAKIdesigns:
You are a nameless person then? Do you race or just type? Smile
You achieve by your results, not by claims of dropping your mate or lifting x,y,z.
Results give credibility to any claims.

Are you Sam Hill and nobody knows yet?
  • + 1
 @betsie: I don't race anymore. I did some shitty races in the past and did really bad. I improved a lots since then but what's the point of doing it when you know half of the field who put half of the work is ahead of you? Just because they have their nervous system dialled after early season riding and they can practice before the race. My top form always comes around end of June. When my kids grow up enough for me to be able to get to travel to winter camp in Malaga / Finale, or I can at least can practice for a full day before the race, I'll race... Right now, a race for me is 4-5h off home, and I better be back before the evening cleaning. I honestly don't find it pleasurable to come mid pack racing blind. I am not into special olympics. My biggest achievement which is hardly to be called achievement is sitting 30th on strava out of 2200 people who rode one of the most popular trails in Poland. That after no more than 15 runs. Next year I am going for top 5. But no racing for me before 2020
  • + 2
 So sorry, my name is Wacek Kipszak and you won't find me on any list of results.
  • + 1
 I'll pop in to Scotland sooner or later, maybe even next year for a weekend so you'll have a chance to kick my ass in your own backyard.
  • + 1
 @WAKIdesigns: come over to Scotland and have some fun.

The video if Kyle Beatie on the home page today is my local that I built as a training track nearly 10 years ago.

I don't ride anything like as much as I should but somehow have pulled off Scottish vets dh champion the last 3 years. Mostly gym training rather than riding to get there.
  • + 3
 Painy gainy
  • + 1
 Could somebody please summarize the 2 days a week gym training program he proposes??
  • + 2
 What is this offseason you speak of? Fast flat Florida 365!
  • + 2
 One new body, please !
  • + 1
 I prefer the Rat Boy off season training plan.
  • + 1
 What are Team Buses are for, EPO all the way!
  • + 2
 #SPANKBANK
  • + 1
 Play in snow...and drink beer..enough said Smile
  • - 3
 Bike in summer, ski in winter. Do a lot of both and you'll always be in shape. I don't do much weight lifting as injury is such a high risk. I ski with a few people who are always in the gym doing squats and deadlifts. They cant ski more than half a day before their legs are fried. But I'm good for 20-30k of vert per day before I get tired. Same thing on the bike in the summer. All those muscles are just not that important in biking and skiing. Both sports are more of a finesse, balance, flexibility type of sport than pure strength. Yoga and cardio are probably where one should spend most of their time to "get fit" for cycle sports. Strength training such as push ups, pull ups, and sit ups are probably all ya really need to succeed....put dem weights down goofball before you hurt yourself...unless you going out for football or wrestling.
  • + 8
 Take it you didn't even bother listening to the podcast before you posted?

He states at the start normal weightlifting routines aren't very useful for mtbers.....
  • + 1
 lol. You clearly didnt listen to the podcast and/or never learned how to actually lift
  • + 1
 I will just stick with meth thanks
  • + 2
 Brayton is a beast!
  • + 1
 Was it washing day?
  • - 2
 that's not Brayton he has a hairy chest. Or is waxing part of the program huh?
  • + 3
 When you mix Meg Whites Hair removal Cream for your Body wash...
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