If there’s one thing that Erin Huck can teach us all, it’s how to show up. Yes, Erin is a professional cyclist, but she’s also a professional engineering program manager at a medical device company. She’s in a special place among her peers in both careers to lead by example. She’s packing two high-level careers into the same 24 hours, 7 days and 52 weeks that we all have.
| “Erin came right back in [after the initial healing her injury required] talking about plans for the future; what she wanted to do and what she wanted to accomplish. Honestly, the term gets thrown around, but Grit, just keep showing up, showing up, showing up. She showed up from day one.”—Dr. Matthew Smith, DPT REVO Physiotherapy and Sports Performance. |
She’s the working woman’s (and man’s) champion. She founds her success in both arenas by showing up. When Erin shows up, she succeeds, and no matter the result that’s an example to us all.
A key process that helps Erin show up is her goal setting. One of Erin’s main goals for her lead up to the 2020 season was to work on her strength in the gym. This goal was partially forced by her ankle injury and the need to rehab, but it quickly went beyond just ‘getting back’. This goal will help her to further ward off similar injury by simply being stronger, more stable and more balanced on her bike.
Yet again, Erin leads by example as these should be universal gym goals for any cyclist, especially, those that are time crunched and forced to spend long hours at a desk and in front of a computer.
So, what does showing up look like?
Single leg deadlifts; single leg Romanian deadlift to overhead press with kettlebell; push up to V-up; and front squat.
Erin shares one of her pre-season strength workouts with us here; note that components of it are illustrated in this episode at the listed time stamps.
A1-Barbell hip thrust ( 4x8 ) at a heavy weight.
A2-Single leg Romanian deadlift to overhead press with a kettlebell (4x8 each side) (0:27 in episode)
B1-Push up/V-up with feet on slider ( 4x12 ) (2:08 in episode)
B2-Strict slow pull ups ( 4x5 )
C1-Single leg kettlebell pass on BOSU (3x8 each side)
C2-Side plank dips (3x12 each side)
| “Balancing strength work with on the bike performance does get really tough, especially when you’re at the level of athletics that Erin is. We’re not trying to overload her…. We’re not trying to get her bigger. What we’re trying to do is make sure that she maintains her ideal strength to weight ratio. Meaning, that she’s as efficient as possible [on the bike], so we really try to choose exercises that mimic her bike position.”—Dr. Smith |
More on Erin's road to Tokyo at:
stagescycling.com
Balance exercises have to be the bread and butter for bikers. Love doing those single leg exercises on a balance ball to make them harder and you get to see where your weaknesses are.
I would suggest that doing single leg balance exercises on Bosu balls etc are best reserved for rehab purposes and maybe for a bit of warm up or added fun in sessions. When we add an unstable surface it does not make it more 'bike specific.' All it does is reduce the amount of force we can generate.
What's the aim of training in the gym?
Developing your ability to create more force by growing stronger and more powerful. Unstable surface training reduces the ability to do this.
Cheers dude
Ben
If I may, since you are a legitimate coach working with Olympians: is there any relation between how hard can one go with plyometrics (like box jumps) and level of strength/mobility? (off course considering someone doing them is not an idiot and won't fall on their back after unrealistically high attempt) I have seen a study where they say to limit the eccentric part until one reaches certain strength levels like 2xBW on squat. Or is it just a matter of a warm up?
As for KC, she seems to get up to some bonkers stuff like the platform that shoots up and down and juggling plates on bouncy balls. Whilst it is hard to argue with her results and Rainbow Stripes I think it's a load of nonsense and that she wins in spite of that training. Just my opinion though. I just don't know how a coach can justify the risk to a world class athlete of standing on a ball juggling plates when there is probably no discernible training benefit from it.
Wish I did have Olympic athletes - not yet! Maybe one day.
Not sure I understand your box jump questions though, sorry?
Or what would you say about Starting Strength (Mark Rippetoe) system of doing everything on one session just in different dosage, depending on a day? like 3 target weight sets of squats, one DL, 3 sets of bench? On another day: 1set of sq, 3 DL, 3BRow - Some strength coaches actually stray away from that and do one compound movement per session and advise against suppersetting heavy lifting completely.
On another note, I have had the same conversation with a number of strength coaches regarding Bosu balls, etc, and that it is really hard to argue with the results because it sure does seem like most elite athletes use them. The only argument that I can see you could get from them is being able to increase the overall tension across your body, which does increase your strength output (conjecture on the Bosu effect, but true on strength/tension based on Pavel "The Naked Warrior").
You always need to ask WHY am I doing this programme? What am I trying to improve?
Will this approach move me closer to my goals?
That particular version seems very powerlifting focused and I would be wary of any sports development programme that neglects single leg work.
As for plyo, the key is to have a foundation of strength first and, perhaps more importantly, sound movement skills so that when you apply force in an explosive or reactive manner you can maintain good (safe) body positions.
In true plyo exercise you don't go deep into the eccentric part of the movement. Instead you use the elasticity and stiffness of your muscle and tissue to transfer the energy in a different direction. Think skipping (jump rope for Americans).
I disagree that most elite athletes use them. Possibly a higher ratio of top athletes in more action sports type sports but not across the broader range of sports.
Naked Warrior is a great book too.
I am not a personal trainer by any means but have trained for various things for around 30 years and was coached in several sports as a youngster including riding, badminton, running. My old riding coach won a world title last year in the velodrome ad still coaches now! I have been on camps with Roache, Liggot etc too as a youngster and hand input from their coaches for when they were right up on the GC in the TDF.
I do combine balance into strength, especially for when fatigued on 6 to 8 exercise, 5 set supersets. Balance with strength and coordination is best done when fatigued, especially that set 4 and 5. You gotta be dying on set 4 and gone by set 5 to get the best out of it (its interesting if you time sets how long set 1 takes compared to set 5), then rest and go heavy for small reps to hit a fatigued muscle. The recovery for the heavy set is what I like to know. I used to do a 10,10,20,10 turbo session before the gym but that takes very strict diet and recovery to be able to do twice a week with 2 other gym sessions, and normally 2 nights of competitive badminton in there.
Nino uses similar exercises to promote balance and balance/concentration under fatigue. These just make complete sense, why you wouldn't do them is completely beyond me and a massive training gap if not done.
My goal is to remain at a decent level just now for my riding, family, cost and distance to races means I am just sustaining mostly at the moment as well as recovering a damaged shoulder.
If I train fully for Dh racing I will increase the intensity before the balance exercise to make them more effective and build them into supersets.
Riding a bike is massively about balance, you can replicate riding very well by using a bosu (I actually use a bosu without the flat part on it to make it harder), this is about as good as you can get, the ground is not constant or level when you ride. Another good one is to do trice push downs on a balance plate, this lets you see your dominant side and where your weakness is, you will just spin initially but as your core stability/memory muscle gets better you will stop spinning around and be able to do relatively heavy pushdowns. (well worth trying and gives so much away in a simple exercise).
I am known as a smooth rider and when training properly I can get close to 5minutes flat down Fort William for example which isnt bad for 45. (Only Peaty has been faster over 40 I think).
I saw a recent video from a trainer talking about pacing for a DH run and not getting tired which shouldn't really be a big issue as most runs are short, recovery from practice to race day is critical at regional level to be fully up to speed from a Saturday and not fatigued on the Sunday. (remember a certain enduro racer winning a dh race due to being fit enough to complete a run at full pace a couple of years back...).
Training for racing shares a lot with other sports. Take martial arts... train harder and train muscle memory. Well there is no muscle memory in a stable surface, we are not racing down a road are we? Saying that, when I was coached for road way back when we did much of what a certain trainer does now for a few WC racers and EWS racers, that was back in 1988 to 1990ish! Used to hate it as a junior. Lol.
I didn't follow Nino, I was doing similar things before Nino put up his videos. They are just common sense to me.
I did try deadlifts at one point, being an engineer and I track setup and training v performance, when my performance dropped off I removed deadlifts and after a few weeks... wow, the performance was back, everyone is different and without tracking change v performance you cant assess the needs for a person.
Tracking the benefits of diet, sleep, rest, training, bike setup etc. is just a fun thing to do.
I could go on, but when training fully I let my results speak for how my training works for me.
Thinking about racing some Enduros this year, now that needs much harder training than Dh. As much as I love the turbo (not) I am not sure I could face the intervals required to be competitive on the flatter tracks for Enduro, even in Scotland (I did borrow a bike a couple of years back and somehow sneak the win on the day but it was brutally hard as my biking CV recovery was not good enough for one of the stages at Laggan and had to rely on the technical stages)
As for balance, I am really not convinced that balancing on a Bosu etc transfers to anything else except balancing on a Bosu or other wobbly surface. Last time I checked, although moving, my pedals are actually pretty stable under my feet.
Chris Akrigg is a machine WAKI, a bit like you on on the keyboard but he is on the bike.
Does he train... yes, of course he does, its called repetition and his job for him and he can slay a trail too as a bit like Danny Mac he has exceptional balance and bike control. But... when one of Dannys best pals turned up to a Dh race, who is also an exceptional rider, he was 14s of the winner in Masters. I pottered down in vets and was still well up on him (I pottered as my competition for Champs had smashed himself on the Saturday and was very broken at home, which sucked as he was in for World masters and is normally a podium top 3 rider in his category).
Chris Akrigg was 10th in his last Enduro race in Vets in 2019, he was 1 minute 5 seconds off the pace! Personally I would have been aiming for 1st in that race, but I cant do trials to save myself
Waki, you have not raced so no idea where you actually sit when it comes to a race.
Dr Andy Galpin.
www.youtube.com/watch?v=YspDNKpY4rA
longer version:
www.youtube.com/watch?v=vHz4BABy0J0
A bit on stability:
James Wilson
www.instagram.com/p/B8wmcmHH2Be
Since you don't have a defined goal and parameters (you just want to feel strong on your bike throughout X race) it is impossible to argue whatever training regimen is better. I may as well pick up Tai Chi and argue with you it's merits
I really do have an open mind and who knows..... In 5 years I might change my mind.
But for now, despite it appearing to be 'common sense' at the surface level I really disagree and I think we are stuck.
Hope you have a rad season and that your training goes well.
Ben
en.wikipedia.org/wiki/Balance_
Stay on topic dude. You do single leg excersize on body balls so when you're on the last lap of a race and going full gas through a rock garden you have some stabilizing muscles in reserve to keep you from crashing. Pro roadies have similar w/kg values as XC racers, they don't have a more muscular physique to be faster.
"A significant decrease (30.0–43.3%) in peak torque, totalwork, average power, maximal repetition total work, andaverage peak torque was demonstrated after the core fatigue workout, confirming the effect of the core fatigue workout to induce fatigue. "
"As identified in this study, disruption of core stability resulted in greater total frontal plane knee motion and altered the cyclical, aero-dynamic position of knees near the top tube with a great-er valgus positioning toward the top tube. The subjects also displayed a combination of greater total sagittal plane knee motion and total sagittal plane ankle motion.The adopted sagittal plane knee motion pattern could have been a compensatory adaptation as a result of ankling to increase the leverage of the foot against the pedal. The lack of core stability might amplify the influence of the other factors (strength imbalances, flexibility defi-cits, heavy gear selection, large accumulation of miles)that are known to contribute to knee pathology (4), particularly as cyclists continue to ride for durations of several hours with altered mechanics of the lower extremity"
pdfs.semanticscholar.org/0850/7367db310d1b07365587d0f48107b5d76c6b.pdf
You are so full of yourself (and shit) that its amusing. A 30-40% reduction in power is a huge loss. The hips and shoulders are unstable joints, and their ability to produce power and protect themselves is largely due to "core strength".
pdfs.semanticscholar.org/0850/7367db310d1b07365587d0f48107b5d76c6b.pdf
Have you heard of caliesthenics? A fancy word for gymnastics - the fundamental caliesthenics moves like pull up variations, L-sit, push up variations, flag, plank variations, effectively increase core strength.
Please do some research on hip thrust... or squat or vertical jump. Or other components of athletic performance. Specificity is still a blurry concept for you. Anyhoo if you want a broad range of components if athletic performance instead of focusing on how to justify shennenigans tgat Jate Courtney is put through, follow this account. Please observe: they add references to research Papers:
instagram.com/ylmsportscience?igshid=wysv0s878j9a
And then the apprentice asked the master...
- coach? When do we train the core?
- all the time
You are so core oriented, yet you don’t mention lats, musculature around scapulas in general, shoulder health and Stability.
I am not questioning science, I am doing my best at quoting it using broadest possible scope, not cherrypicking some stuff which only proves what everyone is telling you!
Please follow Dr Andy Galpin and Jeff Cavaliere on Athlean X...
Keep your mind open guys and try some alternatives, they pay massive dividends on the trail
Just uploaded a video that should have taken Henry Kerrs KOM on one of my locals that he stole from me by 2 seconds with a wild run but my Strava screwed up and gave me a different trail. Grrr. Henry is a local to here.
Where’s that science? Where is: Elite XC racers use training on unstable ground as base of their balance/ agility training and training on unstable ground is the most effective way of developing stability and agility? What’s the role of balance and agility in the gym vs balance and agility on the bike? Do you even know which muscles, which types of muscles are predominantly used when riding a bike? And how to condition them?
Because all you have bro is two videos one with Nino and one with Kate, then a few insta posts of theirs. Where is the rest of XC racers? Did you miss video of Jolanda Neff doing skills drills? She’s better than Kate skill wise, does she do more bosu ball?
You may quit now, anybody with basic knowledge can see through your wish to really know what’s going on in “your” area of “expertise”
I think you need to replace Claudio and do some WC previews (I say VDS) to put your keyboard skills and extensive knowledge of everything and what must be phenomenal riding to the public, we are missing out, or are you secretly AP?
I am pretty sure that people on PB would happily contribute to see you there and see you do that course preview. There should be a lottery for the other rider you follow/get followed by, it would make a fair few bob for Pinkbike.
scholar.google.com/scholar?hl=en&as_sdt=0%2C48&q=bosu+ball+balance+kinetic+chain&btnG
Oh hey, football players and soccer players doing the exact same types of drills...why would they be doing that if you only need to lift heavy weights?
Conclusions:
“Resistance training in an unstable environment at an intensity sufficient to elicit strength gains of the prime movers results in deleterious effects in concentric squat kinetics and squat technique. Such observations are particularly evident on very unstable platforms”
So why exactly would I ever want to do my squats on a stupid ball instead of stable ground?
BoSu BaLlS ArE a WaSte Of TiMe
www.youtube.com/watch?v=84uavm9V774
www.youtube.com/watch?v=o58-ShrQxzw
www.youtube.com/watch?v=qoIdYjw3u7M&t=240s
www.youtube.com/watch?v=lp8szITA6MA
www.youtube.com/watch?v=NNluWDxuZtc
www.youtube.com/watch?v=e8L9qKBfYqQ
Bloke took a few folks told them to show him their 10rep max on stable ground. Then took 40% of that 10rep max and told them to take this load and perform it on unstable platform and on stable ground and drew comclusions from there.
That's fair. What isn't is that training at 40% of your RM max is not an effective way to increase strength or power, not even speed! (do you know components of training cycle? Prehab>Strength>Power>Speed>Maintenance?) Normally you want to work within 70-85% of your 1RM max in strength phase in 3-10rep range - not of your 10RM max. If you want I can provide you with papers for that. Then comes power phase and lods of other shennenigans, additional specificity like unilateral may be added. Can you please show me someone who does plyometric training on bosu ball? I want to see that! Can you show me someone doing snatch on bosu ball? can you show me a freaking box jump from bosuball - hey! Why won't you jump from a balance platform onto a bosuball? It must be better isn't it?
You literally just gave me a paper where it is stated obviously that people took 20-45kg barbells! Thery were training with virtually empty barbells! Can you point me to a football athlete doing squats with less than 100kg on their bar? Can you point me to an athlete doing squats on a bosuball with 100kg on their back?
Again, there is a video which explains this very well that exact relation between training on stable ground and unstable by an actual world renowned coach:
www.youtube.com/watch?v=YspDNKpY4rA
you are mixing prehab with strength training. Folks, including me use bosuballs - not for increaseing strength! Just to move a bit in a different way. I end here. Please don't advise anyone with anything.
I am not postulating that EVERY training on unstable surface is a waste of time.
I am fine with the notion and use it myself that training on unstable surface is a COMPLIMENTARY work one can use in his training regime (none of the videos we spoke about shows it as the FOUNDATION of strength training of these athletes, which @betsie SEEMS to postulate to be the way)
Training on stable ground is the foundation of vast majority of training regime of successful athletes of all sorts. Strength is best developed on stable ground. Nobody who earns money on highly developed sport, trains strength, and definitely power and especially speed on unstable surface because you are incapable of exerting max available strength and power when standing on an unstable surface, thus you cannot increase your power and strength to any significant levels in any efficient manner. Every elite footballer can squat 2BW and DL 2,5BW RMax (BW being Lean Body mass!) it is the base level. That is a NOVICE powerlifter level. Nobody tells endurance athletes to train to ADVANCED powerlifter levels that is 2.5BW + which for Nino would be like 200kg back squat. NOBODY postulates that! With their nutrition schedule it is virtually impossible to reach that level.
I still think ai am talking to someone who has no fkng clue sorry... please do ball jumps. land on the ball not on the box. one leg.
Period of periods.
Omg you are stuck in the 60s when we had 5 exercises.
You best go watch some les mills. More people in normal life do that than pretty much anything else. But les mills will have it wrong too as its ot what waking says.
Back to replacing Claudio... come on, let's see what you have got as you are the training expert you must be pinned... come on, I am calling you out. Its the best thing about riding. Keyboard warriors dont count on the trails.
Why do you cleans on stable ground? Why do you get intimidated? What the hell is Les Mills? How Insane Is This? Why are you bringing it up now? Why didn't you say: "I do stuff from Les MIlls. I signed up to this church". HIIT - Tabatha, corssfit, circuit trainnig - whatever. makes sense depending on application. Perfect sense for MTB as long as you keep the form. I hope you don't condone doing cleans when gassing out.
BTW this is not clean, this is some bullshit.
www.youtube.com/watch?v=e-4aWzDp4xU
(can I laugh now? Do yuo do body pump and argue with Olympic coach?!)
This is clean, you can learn something:
www.youtube.com/watch?v=IcCGLoNqN2U&t=1526s
If you are not moving at least 75% of your body weight on 1RM you are not doing clean. You are doing some instagrammable BS for millenials. And your self confidence when arguing iwth Olympic coach would lead me to think you are cleaning at least 1.5BW RM.
I do burpees! why can't we be friends? Why can't we be friends!
Sorry I will still laugh hahahahahahah
www.youtube.com/watch?v=fsajf3FnWnc
I love that you have bashed most athletic training as useless and grunting empty vessel training as the way ahead. You crack me up, you are entertainment that is for sure.
Most do Hiit, so you know most of them do you?
You have taken this so off topic its unreal.
"Great video, some of my favourite training exercises in there and no 2 leg deadlifts "
is what I said, now get back on topic.
Balance is very very important.
When it comes to going racing, sharpness is the single most important thing to do, you dont win the race in the gym you win it on the track.
Remind me... how many races have you done over how many years?
As I said i do fatigue state training late in the training cycle when proper season is about to start. On stable ground...
This was the most worthless exchange about training I have ever read. f*cking body pump disciple... holy shit... holy f*cking shit... no surprise you speed up your POV.
Read the thread, I am not detached at all.
I guess you tried body pump and it ruined you. Its hard if you pick up weights that are too heavy, great for MTB too.
haha, one of my pals says I speed up my POV too. No idea how to do that, I just go fast
Cycle 2: Strength development:
Warm up: jumping jacks, hydrants, side leg raises, side leg holds, side plank etc.
Prehab: X2 hip thrust x10, banded pull aparts hor/vert x10 - foam rolling
Power circuit X3 : Box jumps no drop x5 / plyo push ups x10 / ball slams x5 3min rest between each set
Strength: Low Bar Squat warm up > target weight 3x5 3 min rest
Circuit 1 stability X2: floor uni press with KB held up X10 (RPE6- / split squat X10 (RPE 6-
Circuit 2 stability X2: push up / side cable pull holds 3x10sec / wall slides x5
Spinning 10min high cadence low resistance / foam rolling
In Power phase squat will be replaced with Clean, stability circuits with ... Body pump... Crossfit... whatever you want to call it. Box jumps with drop, more ofcus on less load and higher explosiveness...
In speed phase(cycle) even more focus on bar speed/ higher rep with heavy liftin ONLY as maintenance.
You have failed fundamentally to understand what I wrote in my original comment and have gone completely off topic. You aint even on the same page mate, you just want to spout other stuff.
I have seen a training program, yes, had the chance to set one too but turned it down
I would train them too hard. Effort in the gym (in the right areas) brings results on the bike.
Now. BALANCE EXERCISES ARE GREAT AND CRITICAL TO BEST BIKE PERFORMANCE.
Stop getting off topic. OMG, you are some boy.
Thanks for saying my footage is sped up, thats the speed I ride at, did you like my controlled comment after the 8 to 10ft to flat drop, that is blind and near impossible to get perfect (I did the run before but forgot to start the gorpo, the light was gone and flat for the gopro run I put up as it was after sunset), my good balance saved me from going off the grass on the right and losing some speed.
I have a goal BTW, its my goal though and for me.
f*ck, discussion with Protour was more fruitful... holy shit... Bosu Balls and Body Pump holy f*cking shit.
Clink83 already provided you with data.
The only data that matters in racing is the result.
Maybe I am just good (no I am not, I just train right) and my results dont count in my category, how are your results?
I dont just do balance that would be crazy, of course I do weights too, especially fatigued balance is a must. Benchmark your riding, introduce balance exercises for 1 month then take a new reading. Thats real relevant data to you. Everything else is just waffle.
We are talking about racing here BTW. That is what this is about. Where results are key, Clink83 gave you lots of examples but as usual you chose to back yourself into a corner and not accept that you may have missed something.
Introduce balance as part of your routine, find your weaknesses and work on them and be amazed how they translate into real world bike improvements.
Go have a beer and try to relax, be happy about what you are, don’t worry about what you’re not.