Getting ready for the upcoming mountain bike season

Training for mountain bike season in February? Why not! Developing aerobic capacity and muscle strength are two key elements. Second episode of the fitness series.

Guillaume

Smith

According to Guillaume Smith, trainer for Smith Coaching: “It’s never too early to get physically prepared for mountain bike season.” Even if most athletes are focusing on alpine, backcountry or cross-country skiing right now, they should still complete their routine with a few exercises that will improve their strength and aerobic capacity which will prepare them to hit the mountain bike trails in the spring. But what is aerobic capacity exactly?

Increase Endurance

The aerobic system is solicited when you do an activity for more 10 minutes during which the cardiac frequency reaches a threshold which is then maintained. Backcountry skiing is a good example. This aerobic capacity increases endurance, therefore strength. The higher your aerobic capacity, the more endurance you will have while you practice your sport. Isn’t it wonderful? But this system is not the only thing that can increase physical endurance.

Muscular strength is essential. It does not necessarily translate in muscle mass gain. In fact, it allows you to lift more weight and reduce long-term nervous system fatigue during physical efforts. Work it by increasing the weight, the number of repetitions or series. Result? You’ll also increase your endurance. It’s a win-win situation!

It is important to remember that a complete training is imperative to get positive results on athletic development. It is necessary, if not essential, to stay in shape not only during the season but off-season as well.

Smith Coaching Exercices

Want to try? Smith Coaching recommends a few exercises to strengthen the upper body since the lower body is already developed. “On a bike, there are two points of support, the hands and the feet. Working the upper body helps to develop capacities that channels energy which decreases fatigue. Using energy from the upper body, we conserve lower body energy.

Need a little motivation? When comes time to practice your sport, a bike ride on the trails or a backcountry outing, the motivation is always there. However, it can dwindle when the time to train comes. Keeping your favorite sport in mind while training is a great way to maintain your enthusiasm and make these exercises both beneficial and enjoyable. Have fun training!

*** The proposed exercises are an example of a four-week plan and are a complement to a comprehensive training program.

Week 1 

A1-Chin up 5 series of 4 repetitions

A2-Push up 5 series of 8 repetitions

Week 2 

A1-Chin up 5 series of 5 repetitions 

A2-Push up 5 series of 10 repetitions 

Week 3 

A1-Chin up 10 series of 2 repetitions (with added weight) 

A2-Push up 10 series of 5 repetitions (with added weight) 

Week 4 

A1-Chin up 5 series of 4 repetitions (with added weight) 

A2-Push up 5 series of 8 repetitions (with added weight) 

Smith Coaching’s top 10 complementary exercises

If you wish to continue your training or work on specific areas, visit Smith Coaching’s website. Enjoy!

You’ll find Smith Coaching’s fitness series once a month on our blog!