Fitness for Mountain Biking

Rorschach

Rorschach

Didnt pay $250 for this custom title
My fitness has declined rapidly over the last year, specifically after my third child was born earlier this year and spending a lot of time on a computer looking at spreadsheets. My aim last year of doing this years Cape to Cape has been supplanted with making my ebike battery last long enough to get me back to the car park..
What I do have is a lunchbreak and an hour or so after the kids are in bed to get something done.
I've got a Revo gym near my work and home and a garage I can swing some kettlebells in - as much as it pains me to endorse something Hambo g00gled - for some exercise.
What I'm missing is a targeted program to improve things rather than aimlessly going to the gym.
I've seen the MTB Strength stuff which is pretty reasonable but no concrete reviews, and there are apps but they're $40 a month which I'm not keen on
Does anyone have any suggestions on a riding specific strength plan?
 
Have a read about Zone 2 training, whether on a bike or running or whatever.

Killing yourself every time you mtb does little for your base fitness, and you'll find yourself frustrated at the lack of progress.

You need to keep at the Zone 2 thing for two to three months but then you really notice a difference. Downside is it can be boring and a bit time consuming, depending on when and where you can do it, but upside is it's not super taxing. Train slow to race fast.

Then when you hit the trails you'll be much better prepared to smash out a fun ride.
 
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Squats and pushups (nothing fancy, just the basic motions) do wonders for me. Riding's so much easier when you have the strength to ride with a little confidence rather than just feeling like you're bracing yourself against the bike. Doing the squats with whatever weights will help strengthen the legs a lot too.
 
Just to point out the bleeding obvious, strength and fitness are very different.

Fitness is what you really want, first off. Being time poor, you would probably want to do High intensity intervals. Get a skipping rope. By God that will have your heart racing.

For strength, particularly starting out, unweighted squats are a lot harder than people realise. Just try and do 100 of them maintaining form.

So, my suggestion would be, 1 minute interval skipping, 20 squats, 2 minute rest. Rinse and repeat as long as time allows.

(Quick hint, you will run out before your time does.)
 
Tubbsy said:
Have a read about Zone 2 training, whether on a bike or running or whatever.

Killing yourself every time you mtb does little for your base fitness, and you'll find yourself frustrated at the lack of progress.

You need to keep at the Zone 2 thing for two to three months but then you really notice a difference. Downside is it can be boring and a bit time consuming, depending on when and where you can do it, but upside is it's not super taxing. Go slow to go fast.

Then when you hit the trails you'll be much better prepared to smash out a fun ride.
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My riding buddy has been doing this and is keen for me to start on it, makes sense for those who have the time to do it and he has been smashing me when riding together.

@Rorschach if you have an hour or so and you can on the bike with a small circuit of only couple hundred meters, you can do some pyramids, i found these great for some base training and getting some strength in the legs especially if you can push yourself.

mtbcoach.com

Pyramid Intervals, Anaerobic Endurance

Tuesday was another yuckie weather day, and another opportunity to improve my Anaerobic fitness. On this workout I planned on doing Pyramid Intervals, where you start with one minute and work up to 5, then back down to one. Recover between intervals is the same as the preceding interval...
mtbcoach.com mtbcoach.com
 
Riding -

Buy some lights and ride at night. Ride for an hour or two at zone 2 twice a week. Add in a few sprints if you can.

Exercise -

Wake up your glutes and do some glute bridges.

Simulate bike movements with split squats, lunges and thrusters.

General advice -

Drink more water and less alcohol.

Eat less fucking food.

Get 8 hours sleep.


Kettlebells optional.
 
Jabubu said:
Riding -

Buy some lights and ride at night. Ride for an hour or two at zone 2 twice a week. Add in a few sprints if you can.

Exercise -

Wake up your glutes and do some glute bridges.

Simulate bike movements with split squats, lunges and thrusters.

General advice -

Drink more water and less alcohol.

Eat less fucking food.

Get 8 hours sleep.


Kettlebells optional.
Click to expand...
You've changed man!
 
Is there any chance you can ride to work even just two days a week would help, sitting in zone 2 and getting those legs moving. Even if you throw in some public transport to get you part of the way there it will help get your rhythm going.
I do when I’m not battling bullshit health issues and once you get a routine going it just seems to flow into your weekend riding, now I just need to get my routine going again.
 
Tubbsy said:
Have a read about Zone 2 training, whether on a bike or running or whatever.

Killing yourself every time you mtb does little for your base fitness, and you'll find yourself frustrated at the lack of progress.

You need to keep at the Zone 2 thing for two to three months but then you really notice a difference. Downside is it can be boring and a bit time consuming, depending on when and where you can do it, but upside is it's not super taxing. Train slow to race fast.

Then when you hit the trails you'll be much better prepared to smash out a fun ride.
Click to expand...
Iiiinteresting. Had a quick read and this looks like a relatively easy way to do something. I've been trying to get out for a walk at lunchtime, my watch can tell me when I'm in Zone 2 so this is low hanging fruit to chase.

cammas said:
Is there any chance you can ride to work even just two days a week would help, sitting in zone 2 and getting those legs moving. Even if you throw in some public transport to get you part of the way there it will help get your rhythm going.
I do when I’m not battling bullshit health issues and once you get a routine going it just seems to flow into your weekend riding, now I just need to get my routine going again.
Click to expand...
I wish. I've tried riding to work before but the time it takes to get ready, ride and get sorted at the other end takes too much out of my day. I'd need to leave at 6 to be ready for work at 8 and not really ready to help with the kids at 6, by which time I'll be well and truly in the doghouse.
Public transport won't work to take some distance out either, I can't take my bike on the train to/from Perth until after I need to be at work/home
 
Rorschach said:
Iiiinteresting. Had a quick read and this looks like a relatively easy way to do something. I've been trying to get out for a walk at lunchtime, my watch can tell me when I'm in Zone 2 so this is low hanging fruit to chase.

I wish. I've tried riding to work before but the time it takes to get ready, ride and get sorted at the other end takes too much out of my day. I'd need to leave at 6 to be ready for work at 8 and not really ready to help with the kids at 6, by which time I'll be well and truly in the doghouse.
Public transport won't work to take some distance out either, I can't take my bike on the train to/from Perth until after I need to be at work/home
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Get up 45mins earlier and do a bodyweight circuit....squats, lunges, push ups, core work etc zero impact to anyone. Then ride whenever you can. Ideally get up at the same time every morning. Creates a habit and gets your mind and body in a routine.

Simple and requires not much thought. I could make it a little more sweet to hear but you aren't paying me so you get the straight answer.

Even if you're tired, get up and do it. Even if you don't feel like it, get up and do it. Discipline is the key to fitness. Just get it done.
 
Am in a similar boat to yourself although my boat only has 3 seats, not 5.
I joined a gym in August last year when they offered 100 days free. Doing the 6am cycle class Tuesday and Thursday works for me. No thinking required - they tell me what to do, all I have to do is turn up and try my hardest. I try for extra days in the gym but let them slip for home/work duties if it means I can do the 2 classes. Up at 5:30, back home making lunches at 7:00. The extra 2 days a week of riding have made Sunday with the lads so much more enjoyable, I no longer dread being the little red caboose and struggling to keep up. Being very unfit meant I didn't enjoy the social rides and would make excuses to skip it.

TLDR - ride more - even just 2 x 45minute sessions helped me. Give it your all when you do it. Give up your hour at night after bedtime if you need the extra sleep to do your ride the next day or if you are wrecked from a ride that day. Lock it in and plan around it. For me it helps that I have to book in to the classes so I know I am expected to show up.
 
My 2c:

- What has gotten me most fit (cardio wise) is a 4km run, as fast as I possibly can. I was running at 6.15 pace start of the process, now hitting 4.30/km. It's short, very painful and very effective.
- If you don't like running, and want to mix up the whole body experience, can't go past a rower. Same deal, figure out a session (something like 5k row) and go as hard as you can.
- Then on the bike I tend to just ride without going into the red too as much as possible.
- Buy a HRM and actually measure your zones.

I'd recommend sticking to high intensity sessions if you are time poor. Just word of warning though, when done properly, they almost take as much time from the recovery process and getting your lungs back to normal.

FYI after the second kid I was training for a mara from a practically zero fitness base and it went something like this:
- Monday: Ride to work - 50km return at a leisurely pace.
- Tuesday: 4km sprint run
- Wednesday: gym arms and upper body only. No deadlifts or squats because my legs needed the recovery. Pretty much just and easy bench press, curls, pullups and light half snatch and clean and press.
- Thursday: ebike ride to work
- Friday: 10+km run at a very slow pace.
- Saturday: nothing usually, but occasionally would go for a swim while the kids at swim class.
- Sunday is MTB day.
 
Calvin27 said:
can't go past a rower. Same deal, figure out a session (something like 5k row) and go as hard as you can.
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This is what I started using circa age 18 and sick of being fat. 5km is a good aim and should take you around 20-22 minutes. You'll probably feel like you want to die afterwards the first few times but with a proper ergo machine there's arguably no more time efficient way to exercise that also gives you plenty of options to both push yourself (and view those results immediately) or ease off.

If you're keen, worth checking out some quick technique videos too. It's easy and a lot better than flailing around and potentially injuring yourself.
 
+1 for rowing. 30 minute interval set on the rowing machine makes you want to puke if you're doing it properly, that did wonders for my MTB endurance in terms of cardio. Not so much for strength in the legs but I generally get that back quicker.
I've had some health issues and have been off the bike for a couple of months so need to get back into it. As Kten said the hardest part is getting into a routine and making it happen. 6 weeks and it becomes a habit, you just have to make yourself do it and no excuses.
 
I have very limited time to exercise with my lot of kids.

I can keep myself in ok shape by running during my lunchbreak a few days a week and riding 1 or 2 days a week.
Doing it is 100 times more important than how hard you do it.

Take the pressure off yourself and just smell the roses and enjoy being out for a while, on the proviso that you get into the habit of regularly doing it
 
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