You are hereForums / General Discussion / NoBMoB Chat / Lunch time training
Lunch time training
My training time is limited - ie if I can get 1 ride a weekend I am a happy camper. Getting out on the MTB or even the road mid week is also heavily restricted at the moment, so I am left with lunch time at work.
I am pretty lucky that there is a gym, pool and a bush track near where I work.
So - to help with fitness is it better to
a. run
b. swim
c. weights at the gym
d. spin bike (but the gym doesn't have a proper one but more of an upright sitting bike)
Any thoughts? obviously you cant do the same each day, but is running helpful for MTB fitness?
CC
- Login to post comments
- Bookmark & share
Tags
I would say running and weights.
When you run, interval run, eg run slow for 1 minute then go at 80% for one minute and repeat.
Weights will help your core.
To keep it brief Dead lifts and pull ups are great strength exercises.
Any high intensity weight training like a crossfit type of session or similar is great for fitness.
Mix them up with a 20 min interval run, rest 2-5 min and follow it up with 10-15 min HI gym workout
I suggest a combo of both fitness and weights/resistance training. Aim for intensity so if running do intervals, i prefer the stair stepper 10-15 min will work you aerobically, and will keep strength in the legs.
Weights are important, if your gym has trx straps do some research on some workouts as its all body weight resistance and will hlp core stability. If its weights only, again aim for intensity either through cross fit type movements or another called javorek principles. Weights will not have you looking like Arnold unless its all you do coupled with some assistance!
Don't forget to implement a good stretching regimen and if needed, some rolling post ride and between rides. This will be important to keep your muscles primed for action and injury free. Not just lower body stretching either, but core and upper as well to allow you to move freely on the bike and breathe properly when going hard.
You might also want to consider some balance exercises both on and off the bike.
Are you prone to injury? That may be the most important factor in determining what type of exercise is best for you. Also, what do you want to achieve? Are you trying to improve strength and explosive power? Are you trying to improve endurance? Are you just trying to keep weight off?
I started running (slowly) late last year. I'm 43 and 100kgs and had never run before, other than at school. I took my time and eased into it and now I enjoy it. It certainly showed how unfit I was when I didn't have the bike underneath me to support my weight. I've still got a long way to go, but running (3 to 9 kms depending on route) several mornings a week has certainly accelerated the improvements in my cardio/respiratory fitness when compared to just going for a 30-40km road or MTB ride every other weekend. I enjoy trail running more than road running for the same reason I prefer MTB to road riding. It gets me the hell away from everyone else so I can clear my head.
Running has also allowed me to more quickly diagnose some muscle imbalances, muscle tightness and incorrect muscle usage patterns that were affecting my riding. Balancing on your own two feet is easier than balancing on the bike and speed is much lower so you have the time and headspace to think about why your body is doing what it's doing. Running is also a great way to warm up for a good stretching session.
Just make sure you have really good shoes that suit your feet and the type (road or trail) of running and pay attention to your feet, knees, hips and lower back for any signs of problems, especially when you start out. Good posture is also very important to allow you to breathe properly, run more efficiently and avoid injury. If you start to enjoy it there are many different formal styles of running that you can try. It can help you maintain discipline with your stride and posture.
Have fun.