Reinvent the Wheel
Upgrade your weekend warrior cycle sessions with the mountain biker's workout
Mountain biking will burn off the fat and increase your power. The terrain you cover should vary from short, technical power climbs and mountain summits to flat trails of rocks, roots and slippery bridges. Your power needs to be up and your weight low.
THE MOUNTAIN BIKER
GEDDAN RUDDOCK
Geddan Ruddock won the Cape Epic Masters last year. That’s 900km in nine days with 16 000m of climbing. This year, not only did he complete in the on-road and off-road Argus Cycle Tours, if you average out both his times he came first place overall.
TRAIN LIKE RUDDOCK
POWER BURSTS
Spin for 15 minutes to warm up, then do four one-minute spins at maximum effort with one minute of recovery between each. The time between intervals is purposely too short to allow full recovery. Start with one set and build up to three. Do eight minutes of easy spinning between sets.
UPHILL PEAKING
Raise the front wheel of a stationary bike 10 to 15cm to simulate climbing. Set yourself a distance of 10km. When you reach the last 500m, gradually speed up. Time it so that you are nearly at your top heart rate in the last few metres of the sprint. Then stand up in the saddle, pedalling with maximum but controlled effort.
CLIMBING A HILL
In real life, hill climbing is a balancing act. The trick is to keep enough weight on the back wheel to maintain traction while being far enough forward to steer. When you’re doing it right, the front wheel will feel quite light. Don’t wrench the bike from side to side as you pedal. Rather focus on pulling up the right hand as you push with your right leg and vice versa.
The Sports Doc
The science behind the muscle
By Doctor Andrew Mckune
A high power output (of up to 500W) is typical during a steep climb and at the start of a race. Crucial for mountain-bike performance is a high power-to-weight ratio. Research has shown that mountain bikers at the national level are able to produce more power than average cyclists or non-cyclists.
It’s open to debate if road cyclists need strength training, but it certainly can help improve the power output of off-road cyclists, especially if you do cyclingspecific, multiple-joint exercises that build strength and power in the lower body. We’re going to target your thighs. These exercises will also help your body absorb impact and return energy with every bump you take out on the trail.
EXERCISE ONE
SQUAT
Use a squat rack with a barbell or dumbbells. Squat to a 90-degree angle at the knees using appropriate weight to ensure a full range of motion and proper form. Do two to four sets of eight to 10 repetitions.
EXERCISE TWO
REVERSE LUNGE
Use a Smith rack, dumbbells or barbell. Alternating feet, lunge back as far as possible, ensuring that your front knee remains in a safe position. As on a bike, watch for lateral movement and hold the front knee steady. Come up using as much of your front leg as possible. Do two to four sets of six to eight repetitions.
EXERCISE THREE
SQUAT AND JUMP
Stand with your feet slightly wider than shoulder-width apart. With arms at your sides, squat until your hips reach knee level, keeping your weight back and your knees even with, or behind, your toes. Then explode straight up, jumping as high as you can. As you land, bend your knees to absorb impact. Return to the standing position and repeat.
Beginners should do two sets of 10 jumps, intermediates three sets of 10 and advanced riders two sets of 15 to 20 jumps. Rest a minute between sets.
* Dr Andrew McKune is senior lecturer of sport and physical rehabilitation at Tshwane University of Technology.
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