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Cross Training?
Hey,
Just curious as to what you guys do for cross training? and no I don't mean cross-training the road bike or the motorcross bike.
When I just started getting into MTB'ing I used to do windsurfing and gym work. This brought a whole lot of benefits in terms of strength to the upper body etc. Now it seems as though I only ride and ride and the upper body ain't doing a whole lot of stuff. The back is beginning to suffer a bit cause of the combination of desk work ALL FLIPPIN DAY! and riding. (not that I ride that much)
Obviously the answer is to get back into the weights etc but i was curious as to what you guys do..
Any thoughts?
Lorrie
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...is great for upper body strength and also your core muscles, which will help with your back pain. It's gentle on your bones and great for your fitness. I have recently re-discovered swimming in conjunction with running and riding and really enjoy it. Unfortuantely, you've just missed the biathlon season (running/swimming). But there are plenty of pools and, of course, beaches around Sydney.
Cheers
Anke
I've got a great 'cross circuit at Olympic Park that I'll do a few laps of in the evenings, I just have to imaging the barriers and drunk Belgians. When I get home I'll have ‘frits met mayonnaise’ and my favourite triple.
No need to hit the weights. You'll probably find that most back problems on the bike are due to poor position/technique or lack of flexibility. Stretching will usually help lots.
This is a great question. I was about to start looking into what (if any) weight training would benefit my fitness/strength for mountain biking as I have a set of weights collecting dust. One thing is I wouldn't want to do weights that contradict what mountain biking requires.
As Anke says, swimming is good to tone/build muscle in your arms/shoulders. Especially if you've been scumming too much (you know who you are!
) and have arms that have withered away!
Even if you are a real rider and do lots of technical work (which should probably keep you strong up top) it's still a worthwhile excercise.
drinking copious amounts of alcohol instead of mountain biking recently, i find its a great workout for the right arm and my gut's growing at a rapid rate! drink enough lorrie and you wont even be able to feel your back pain!
can definately compliment mountain biking,particularly if you have spinal issues.It wont do much for your cardio obviously,but targeting your spinal erectors,latissimus and trapezius will help prevent fatigue/and or imbalance.The hunched position that often dominates when sitting over the bars or for that matter a computer can and should be countered with exercises that target the antagonists(ie opposing muscle groups.)
Weight training is an excellent compliment to your biking and contrary to popular belief, it can be used for cardio fitness (oh boy can it ever!) and fatburning (you just have to know what to do).
I would love to give you a whole run down as to why but I really don't have time at the mo (sorry, my new frame arrived today so I'm just tweaking it).
What qualifies me to say this? I worked in the fitness industry for around 12 years and managed my own PT business for around 5 of those. I left the whole thing a couple of years ago which now means I can drink lots, eat curry and know how to best suck my gut in.
My advice is to go and speak to a personal trainer who has a mountain bike slant (generally steer clear of Fitness First - about as effective as a chocolate teapot from what I've experienced) and have a chat with them.
And as others have said, throw in some swimming, some running / stair work, pilates and perchance a little rock climbing. Theres some x training for ya!
Ok, I'm off to work out how my new shock works. Anyone familiar with the Rock Shox MC 3.3? I didn't get a manual with it
My cyber personal trainer indicated that core stability is the key.
I have adopted a regimen of keeping my core as stabile as possible and I can see the results.
While driving to work, sitting at my desk or in fronr of the TV you can practice keeping your core stabile and reap the benefits.
Nope, even with the manual. A lot of fiddling to get it right, take lots of notes
Definately do some windsurfing again, especially with the season for southerly busters approaching (although apparantly they now reach 70 knots in melbourne?).
I play basketball once a week, which I find is great for both upper body strength and also some lower leg strength - like your hammies, calves and achilles tendon. The added bonus I noticed is that because of the stamina I have gained from cycling, I don't get nearly as exhausted during a game like I used to. Bonus!! Oh, and basketball is excellent for continuing good hand-eye co-ordination.
Soccer is good for stamina and leg strength. But better than that is Taekwondo. Its great for the legs, abs and upper body and flexibility.
If it's upper body strength you're after try practicing hopping up steps, sidehops, static 180's etc. my arms have grown a few sizes since I've started giving that a go.
Alternatively get your partner pregnant, carrying around a small child for hours a day also gives you a fair workout!
Ta,
happy day(s)]
Matt.
[Whose daughter slept through the night for the first time ever on Wednesday
And I thought mountain biking was an expensive way to keep fit!
Back when I was fit... I used to do pump classes at the gym, they are a decent all round workout and also help with your back.
If you want to do a variety of different exercises, join a triathlon club and pick the sessions you enjoy. I just joined STG to do some track sessions in preparation for the SMH half marathon next month and the pool sessions for overall fitness and wellbeing. But there are mixed session like ride/swim etc. It's for all levels and you can push yourself as hard or a little as you like. The good thing is that someone keeps track of your progress and supports you during race preparation. It’s also a great network if you are looking for a good personal trainer. My main thing is to keep my exercise routine varied and interesting.
Thanks for the thoughts everyone. I guess I am bit lazy to do other sports these days - too much cycling (?). It seems cross training certainly seems the way to go. Although i have no intention of going back to the triathlon training days and swimming groups so its back to the weights and windsurfing for me!
is great for core strength - I find that it really helps me maintain posture on the bike and moving weight around in technical terrain. I also do Body Pump classes which includes lunges, squats, tricepts and back exercises all of which builld muscles that are helpful for MTBing.
Andrew, I believe that achieving balance in your life is important and that goes for exercising and cross training.
Any exercise is good but if you target one muscle group you risk exposing weakness elsewhere. Resting muscles is as important as exercising. Recovery and light exercise compliments intense workouts. Balance aerobic and anaerobic workouts.
As suggested earlier, give Pilates a try - it will help strengthen your core.
P.S. they also wont mind if you wear a G-String under your leotard.
...why do you think I had to stop attending Pilates classes? I just couldn't cope with all those guys in their lycra, oh sorry, spandex...
is combine Justin's "Pump" class with Matt's "try and get your wife pregnant". That way you can get in all the extra push ups some people recommend and it will help strengthen your core when you finish and say "Caw, that was good" every time
When you would jump in there! haha
Barry White cd and get busy with the missus. Now thats what I call cross training
Mine always gets "cross" with me when I throw on the old Barry White
In winter in the UK our bike club used to do old fashioned circuit training in a school gym-loads of exercises using the old wooden benches, pommel horse jumps and everything. Brilliant - best all round exercise I've ever done. Anyone know anywhere that does that? Do schools even have that type of stuff any more?
Of course, if a group of people were interested one could organise something similar at one of those park gym thingies (or even an old skool school).....Just putting it out there!
See.... Pilates is not only for girls!!
Unless you think Paul is a girl??? Mmmhh??? Nooooo!
I am dubious about that idea Caro. It's up there with road riding.
I'd go for Pilates too, great for core strength and flexibility so great for MTB'ing and bloody hard yakka.
And likely to be full of great views
Ta,
Matt.
Caro, I'm telling Andrew to go to Pilates, I never said I go (I did try it once and walked away without raising s sweat or my heart rate - the bang for your buck wasn't there for me.)
Saying this strengthening the core is still a good thing, its that I do it in other ways now.
why did you have to post this???
I can't write anything now otherwise I'll get into trouble...
Oh well...