Winter Training
With the season now just a memory contained to film and photos, it is time to look forward to 2010 and the return of racing.
For many the downhill bikes are being given a well earned rest and the motocross bikes are being pulled out to hammer out laps in the sand and dirt. Although a worthy distraction, they are still ideal training tool and much as a golfer uses a heavyweight club to warm up with, pull a rider off the two fiddy and back on to the twenty six and they will feel like they are floating in slow motion!
A lot of people will get this far in justifying a motocross bike to their boss (read: mum/girlfriend). However, a very small number will look to really raise their game by specifically training for next season.
It is tight at the top and the differences between winning and being nowhere are of so small. It might be easier to put this into perspective: At this years World Championships, Steve Peats winning time was a mere 0.03% faster than Greg Minnaars. And the difference between Peat in Gold and Brendan down in 24th? Just over 5%.
Do you want to actually win? Sounds facetious but it is a very valid question really. Many people say they want to win but aren’t willing to put the hours in, or don’t want to fit the effort into their week. I have the privilege to speak with a number of top racers and these guys really DO want to win. They are willing to put in the effort to get that extra 1% And in a sport such as downhill it really does come from all angles- bike set up, bike handling skills, strength/power and cardiovascular fitness. On their own any one of these skills will get you to a certain level but to compete at the top, or anywhere near the top you need to have all the pieces of the puzzle.
If you’re keen to progress next season, be it on an international level or even regional level, the same principles to apply. Here are some helping tips to keep you on the right track this winter:
EASY DOES IT:
This title is slightly misleading but vital to bear in mind. A lot of cardiovascular, endurance training is actually done at heart rate intensities that are actually too high to gain the best benefits. Research has shown that the bulk of endurance training should actually be done at heart rates below 80% of the maximum. This is often felt to be ‘too easy’ and people stray into heart rates above this- but not hard enough to really tax effort levels. Don’t worry if the intensity feels very manageable, don’t guilt yourself into going too hard. Building a good base of endurance is vital and long, steady training sessions over the winter will set you up well for the spring.
The main keyword here is ‘Duration’. Essentially, the longer the training session, the better the results will be. Constructing a training plan that includes long, aerobic training sessions based around road/ xc riding, running, rowing or swimming will let the body evolve and develop endurance that will be the foundation to further training. Keep the training sessions fresh by mixing up the activities, listening to music whilst performing them, or by trying to include them into daily life- such as riding or running to work. This is often easier than first thought and many people realise it is very possible when it is suggested to them. It also means by the time you are back from work training is done too!
WORK ON YOUR STRENGTH NOW:
Overlooked by some, and too heavily focused on by others, strength training can work wonders, but also problems. The facts make simple reading: the bigger the muscle, the more force it can exert. So if you lack strength, building muscle tissue is very beneficial. However, just a quick mental head to toe of your downhill rider of choice will probably confirm that he is not built like a rugby player. Downhill riders do not require the level of pure strength of some sports and it highlights one of the drawbacks to looking at strength training in isolation- building muscle mass does not have any effect on endurance capacity. However, used in conjunction with endurance based training, strength training allows increased bike control, improved technique, an increase in bike riding stamina (due to a weak muscle not causing a weak link and premature muscle pain or fatigue).
Look to build into the week a regular strength training session. This can be very basic and use little equipment- press ups, chin ups, squats, sit ups etc all will make a great benefit to your performance but the exercises take up little time, space or equipment.
EAT LIKE A KING.
Those in regular training actually have an increased immunity against infection and thus are at less risk of cold, ‘flu or other winter ailments. However, when training levels increase and training is performed outside in the cold, there is the potential to put your body under a lot of strain and also lower immunity.
Although an obvious statement, eating healthily and sensibly could mean the difference between sitting out for weeks on end, or continuing to build and develop your training. Are you actually eating your 5 a day? I thought not. Are you cooking fresh food daily or relying on packets, snacks and sandwiches? Does your diet have a large focus on whole grain carbohydrate- an athletes key source of energy and something that is burned at levels greater than many anticipate? Review your diet with a simple mental daily menu. Stick to it and steer away from too much rubbish!
Some key vitamins and minerals for maintain health include the following:
Vitamin C: Found in oranges, grapefruits, berries and also peppers and tomatoes.
Vitamin A: Found in carrots, eggs and apricots.
Zinc: Meat and Fish as well as seeds contain good quantities of Zinc.
Don’t forget essential fatty acids: Oily fish such as mackerel, herrings and nuts all contain this vital ingredient.
HAVE ONE SESSION OF PAIN A WEEK:
Are you ever pushing yourself to your very limit? If the answer is only when you are on the downhill bike at the end of a flat out run then you need to think about adding one session that goes somewhere near to preparing your body for these weekend onslaughts. I mentioned earlier the importance of steady training and this holds true for the bulk of training. However, one short, sharp session week really makes sense. A circuit training session, a spin class, a boxing evening or likewise will get the heart beating at close to maximum levels and the levels reached during riding and racing to come.
These sessions should not be long in duration, and only be if you are doing a good proportion of steady cardio as well. They shouldn’t be something to fear! Enjoying a short, sharp session is very possible and will make riding on a Saturday feel that much more manageable.
CONCLUSION:
Off season training lays the ground work for the season and motivation at this time of year is key. Building foundations now will improve health, reduce the likely hood of injury and obviously make riding easier, times faster and your name nearer the top of the sheets come spring!
For more info see www.mxfitness.co.uk