Video: Get Race Ready With More Exercises from Coach Dee

Mar 4, 2020 at 11:21
by TrainTo Ride  

Can you believe it? Less than a month and the Enduro World Series starts! Hope your efforts toward preparing for the 2020 riding/racing season have been successful so far. The reality that March has arrived has me super excited to get on some dirt which has been a difficult thing to find in Colorado this winter!

We've also arrived at the third part of the winter training series, with more exercise tools to add to your training toolbox. Remember the goal of this entire series is to introduce you to different exercise ideas with the proper form to execute them correctly. My assumption is you use them as straight-up workouts or to create your own workouts from here, but in the end, my hope is that you are able to create a "cleaner" movement environment for your entire workout program. Remember, good movement programming begets good movements on the bike. Like with skills training- good in, good out; junk in, junk out.

To hammer my point a bit further about programming, next time you watch enduro or DH professionals in slow motion notice how their bodies are engaged in synergy and fluidity. Talent aside, each year their coaches prime them to be high performing athletes off the bike so when race time comes they're ready mentally and physically for anything will be thrown at them as athletes on the bike. Of course, we know what the opposite looks like. If you watch an amateur in slow motion, most times you see their body being heavily influenced by bike and ground reaction forces, and if you are one to not prep for an upcoming season, we coaches would argue that part of the reason you look like you do is because you aren't teaching your system to be a good, athletic mover.

I encourage you to use this series to make 2020 a step up from any season yet. Stay focused and use the remainder of the offseason to continue to prepare work so when it comes to that ride, race or trip you have planned, you'll get to enjoy it to your fullest extent.

Alright, work time!

This month you'll be focusing on two supersets. First will work hip extensors and single arm and massive core work. The second will emphasize the DH position row pattern and single-arm push move with a nice squat finish. First, do "superset A" for 2-4 sets, then do superset B for 2-4 then do the prescribed intervals at the end...

Views: 2,167    Faves: 32    Comments: 2

Weighted bridge
Glute Bridge
Renegade row
Push Up w/ row
Romanian Dead lift
Romanian Deadlift
SB skier
Exercise ball skier

Glute Bridge- 6-8 reps, slow tempo
Push Up w/ row- 6-8 reps each
Romanian Deadlift- 8 reps, slow tempo
Exercise ball skier- 10-30 reps total
Rest 90 seconds and perform 2-4 sets depending on your experience and fitness level


Views: 1,196    Faves: 20    Comments: 3

Tricep rope pull
Low rows w/rope
Lunge tricep rope press
Rope incline press

Low rows w/rope- 6-10 reps
Rope incline press- 6-10 reps each side
Squat- 8 reps
Rest 90 seconds and perform 2-4 sets depending on your experience and fitness level

Now that you've completed the two supersets, go do 6 x 30-second interval set with 1-2 minutes rest between, finish with a 10-minute cooldown and stretch.

Try to get in three gym training sessions per week. You can try a schedule similar to this:

Monday - Off
Tuesday - Gym day - do this circuit
Wednesday - Ride, LSD
Thursday - Gym day - do this circuit (or any of the prior two) and whatever else
Friday - Off or Skills day
Saturday - Gym day - do this circuit, then go ride or visa-vers
Sunday - Big ride day

Don't forget how important rest days are. This is when you give your body and brain the chance to accept and absorb the stress you have imposed upon it during your training sessions. You do not improve while training, it's rest that allows you to improve. Be smart. Rest.

Coach Dee is an ambassador for @yeticycles and trainer to thousands worldwide. He's used his MTB training programs to win two season championships as a Masters racer in the @BigMtnEnduro series. If you are late to start training for the season, check out the 90-Day Training Program
that'll have you ready to shred by May.

Want more training content? Check out previous articles.

Author Info:
traintoride avatar

Member since Oct 11, 2013
32 articles

  • 26 6
 That is some shit squat form.
  • 3 1
 Perfect squat form if one calls it a half squat.

On the other hand:
  • 1 4
 It ain't THAT bad. Lots of folks cant get that idealized squat form...something all the top trainers agree on.
  • 2 4
 Training the upper half of the rep is great for building extra power where you need it most as a cyclist. You’re able to load it more than deep squat and optimize the range of motion you’d actually use on a bike
  • 1 0
 Yes, that type of squat has it's place on specific contexts and it's own usefulness. Just call it what it is, a half squat
  • 4 5
 @Arierep: Right, everyone's ability to squat is different based off their unique mechanical issues.
  • 1 1
 @kleinblake: and... it takes much of the stress off the body, especially heavy. And along the same though you presented, doing body weight or light weight of the deep part of the squat in small ROM's while maintaining perfect form has many benefits too.
  • 2 5
 Did you watch the video explanation and watch my form?
  • 2 5
 Ass to the Ground or GTFO
  • 1 2
 @Teuton: quarter squats are better for building explosive power assuming you load them heavier than a2g squats. This is science.
  • 2 2
 @kleinblake: Hands are too narrow on the bar, bar is too high on the back. Too much upper body movement, a little lean forward, everything else OK, also wrong shoes for squatting. Need flats or barefoot with weight on heels.
  • 3 0
 @SLBIKES: close grip helps keep the chest higher. And there’s a difference between low bar and high bar squats. This is clearly a high bar squat.
  • 1 1
 Like slbikes said, it’s not just the depth, but the overall form. It looks like a light breeze would topple him over.
  • 3 2
 @skelldify: I can assure you that I would not topple over in any direction.
  • 1 0
 @Teuton: Total BS....but maybe you know something Mark Rippetoe doesn't?

Flexibility and femur length all play.
  • 3 0
 @SLBIKES: you don't need "squat" shoes for an intermediate squatter....
  • 1 0
 @RadBartTaylor: Never said that.. Flat shoes, you do not want to have your heels raised, pushes you forward and increases chance of injury, hence barefoot is best.
  • 5 0
 If the goal of the workout is to build strength, what is the thought behind going into the back squat winded from two other exercises?

If you prioritize the squat, put it first, and rest between sets you could move more weight and hit depth.

Is strength the goal or are we prioritizing conditioning at the expense of strength and full range of motion?
  • 2 0
 Good question. It's to put the body under cardio load then add a strength component while "feeling" compromised forcing riders to continue to focus on quality breathing mechanics, which in the end, mimics riding. And, ROM wise, do what you can perfectly. I don't show amateurs deep squats, mostly because anything lower then femur parallel is problematic for body parts, and many are physically incapable of making a deeper squat than parallel.
  • 4 0
 @enduromtbtrainer: correction, many are afraid to squat to proper depth. Posterior engagement is way better past parallel, plus you get to save your knees. Quarter squats use the knee joint as a brake instead of letting the glutes and hamstrings take the load. Pre exhausting before compound lifts like the squat is a really good way to get hurt. You should do box squats instead, then you can stay loaded with weight and your knees wont take the load. My biggest piece of advice would be proper shoes though.
  • 1 0
 What's a good example of a proper shoe for lifting? I'm just using some Nike Structure running shoes as they are really supportive...tho now I'm guessing they aren't ideal as they have abit of sole to them. Good point on glutes/hammy brake rather than knees. I have also seen some pro lifters talking about def doing Cardio post lift as you'll gain a fair amount of more muscle due to being able to load more without the added fatigue thus = "Extra Gains" and less injury.
  • 2 0
 @Svinyard: you want the stiffest sole possible. Flatter is better too. Honestly 5.10 freeriders aren't the worst shoe to squat in. Canvas Van's are great, chuck taylors are also a classic. Dedicated weight lifting shoes are amazing, and you will notice a difference, but they are not cheap. You just want the hardest sole possible. Barefoot is also perfectly acceptable and safer than a foam soled shoe. Doing cardio for a warm up is fine, but actually putting in your cardio work before power work will be counter productive. You theoretically could also turn an exercise bike to full resistance for muscle building, but it makes more sense to use your cardio workout to build cardio, and power movements to build power. Really you see this usually in sport specific coaching, everyone knows the squat is fun, challenging, effective, cool and they want to do them, but the most effective use of the squat is probably just the typical 5x5.
  • 4 1
 Quality training stuff as always Coach Dee! Going to do this today and implement to current training program (Enduro MTB monthly Pro) that has been excellent 2.5 months in now! Outside of little set back with back ankle sprain while riding a few weeks ago, I was already reaping the positive affects of your program. I feel stronger on bike, making for better outputs with less strain with maximizing my enjoyment and fun on my rides. All good stuff you are putting out for us riders. Thanks!
  • 1 0
 Bad ankle sprain (not back as stated above) from getting knocked off line with sudden, strong wind gust in the Gorge and placing foot down in rocky shelf on off camber, ridge line DH while jamming. So, almost unavoidable injury. Was crushing PR’s on all techy DH’s prior from your program.
  • 2 1
 @jgusta: You are welcome and thank you for working hard! Be sure to check out my FB page about the article on no icing if you happen to be icing your ankle! Motion is lotion so keep it moving.
  • 1 0
As a PT, I agree with “motion is lotion” with proper movements and circulation without over stressing the injury is key, but on the other hand I do believe ice is good for any acquired swelling/inflammation/pain from following recent physical activity, and/or strain.
  • 2 0
 @jgusta: yes I used to too, but since Gabe Mirkin who created RICE came out about 2 years ago and recanted that theory, it has changed how I treat my clients and their injuries. I can definitively say it has benefitted their recovery time by about 25% and their post-injury rehab and performance is more successful. In the FB video on my FB page (@enduromtbtraining) you'll see Gary (a colleague of mine), aka, the "anti-ice man," and author of, "Iced!: The Illusionary Treatment Option," if he thinks the generalized acceptance of "if a tissue is injured there is a 70% re-likelihood it'll happen again," number is decreased. He thinks yes, and is seeking scientific proof.
  • 3 0
 Why would you not want to hit proper depth? half squatting causes the patella tendon (between the patella and the tibial tuberosity) to pull on the tibia and causes it to slide forward slightly, causing it to grind against the femur (thigh bone) as it does so. This is known as a shear force. It causes uneven loading of the articular cartilage over the ends of the bones in your knee. This causes cartilage damage and knee pain. A full ROM squat is MUCH safer by any standard
  • 1 0
 Thanks @enduromtbtrainer ! I've been using your first two videos to hash together my own program since the facilities I have access to do not have a barbell, or dumbells above 15lbs. I do a lot on the swiss ball and bosu, and a lot of one-legged stuff. Been supplementing with interval sessions and daily yoga and I'm feeling pretty good going into my first year of enduro racing. Used to be a serious DH ski racer so some of these exercises are familiar - so cool how the same kind of twisting motions, and glute exercises transfer between the sports. Very nice move of you to release this stuff for free as well, makes me want to sign up with you! rock on dude
  • 2 0
 It's my pleasure, happy to know it's working for you!
  • 1 0
 I like to see the programming listed out. Lots of great workouts but I often wonder exactly where I work them in with riding a lot. Question: If I'm getting some extra fatigue (forcing to sit for small stretches) in my quads on the rougher it more squats that I need?
  • 3 0
 Ride followed by LSD ? Very Aldous Huxley, I’m in
  • 2 0
 hhahaahah Me too, I was like ok are we limited to LSD, how about some mushrooms or a hit of DMT? lol
My Wednesday night classes would be awesome on LSD! lol
Im in too!
  • 1 0
 @nikoniko: holotropic breathing techniques
  • 2 0
 Yes, holotropic breathing is very intense!
I have never been to a workshop ( 12 hours is standard) but I would love to!!
For general deep breathing and meditation is something I do everyday!
You can push your limits and get very deeply profound with powerful realizations in just 30-40 minutes.
But Im really keen to try this weekly schedule, a Wednesday ride and LSD could really improve the quality of life for everyone! tup
  • 1 0
 @nikoniko: nicely done! Yea 12hrs is nuts I cannot do that, like u were saying 30-40 minutes
  • 1 0
 @enduromtbtrainer Another great set of exercises! I am loving these superset type workouts. They really force you to focus, move, and breathe while your heart rate is jacked!
  • 1 0
 @enduromtbtrainer what are the 6x30 intervals you speak of? I don’t see them in the article.
  • 1 0
 Thanks coach dee! Keep up the good work. Cheers
  • 1 0
 Thanks RC!
  • 1 0
 Always looking for new, creative stuff. Thank you ????????
  • 1 1
 My pleasure, give a try!
  • 1 0
 very very useful information. Thanx for sharing.
  • 1 0
 Awesome ????

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