Very good to watch, Used to ride mountain bikes ages ago. Picked up an enduro bike during lockdown, hopefully get to race a enduro soon! Been doing triathlon last few years so my finish is good but dunno if the skills are still there. Also used to be a 'bodybuider' so not shy in a gym, good to see specifc workout advice tho for enduro
I agree with all of these, but I'd like to add some too. Instead of standard pushups, put your hands on two smaller sized medicine balls OR a bosu ball flat part up, this will help work those stabilizing muscles. ALSO, pistol squats! Pistol squats will help strengthen your core and legs as well as improve balance and flexibility. Most importantly, you need to stretch! Don't skip stretching out your legs, hips, and back -- those are mandatory for bicycling
There is also a PDF of the workouts, Click below & learn how to ramp up your training for Enduro & Downhill specifically >> www.downtimepodcast.com/fit4racingjanuary19
Is there a reason you didnt include rows, deadlifts, clean and jerks or squats? They are amazing strength builders and the top lever athletes do them as well.
Hi i love deadlift wokout and I love mtb how is possible integrated thist two passion. For example 2 workout of strength 1 for push muscles and 1 for traction muscles ( higt weight low reps) and during the week 2 time on bike and 1 session of interval training on spin bike.. I will try to find a workout useful for cardio/balance and core/ and max Vo2 consume.. without the strength factor
Will Bennett you’ll need more than just spin sessions to improve printing your DH bike. Try squatting with substantial weight at least once a week to start.
Will Bennett this is a subject we will be revisiting soon in a full video. General ability and positional strength helps to keep you relaxed and not hanging off the bars, which may be a contributor to your issue. Generally though, volume and regular training on grip helps.
Nice video, very helpful. You should improve the level of your voice and the music. Music sound like double the volume of vocals (improvmemet opportunity)
What sort of rep range would you recommend for squats and enduro riding? Or just lunges and box jumps Yes I know, ride more etc but I'd like some more uumph. + I dont want to skip leg day
Rep ranges should vary to keep the benefits high but initially you should be working at a lower rep range at high percentages, somewhere around 3-8 reps. This is of course if you are confident and safe in the squat, otherwise stay lighter until you are able to lift safely. Closer to the start of the season you can increase the squat volume and reduce the weight. This is obviously a condensed amount of information, I hope it helps.
I try a bigger ride once a week 15-20 miles and some commuting. Doing squats at 80kg x 5 (78kg body weight) makes my legs heavy. Stick at it or reduce the weight/volume?
@@possle Stick at it for sure. The benefits will far outweigh the initial feeling of tiredness. You need to get over the first few weeks by consistently lifting and scheduling in a lower weight recovery week when you need it (normally every 4th week). Please let us know how you do.
Great question. The simple answer is YES. A very common mistake I see people make is waiting to get fit before committing to really getting fit. They say “oh, I just need to lose 5kg then I’ll get into it”, or “I’m too out of shape to start anything serious”. These are fear lead beliefs that only hold you back. When you’re 6 months into our program you’ll wish you started 2 years ago!
Zac Peasley all of them 😂😂😂 No, seriously though, compound (multi muscle group) exercises such as: Squats Lunges Deadlifts Pull-ups Pressing Rows Build broad strength without neglecting any areas as a base then build speed, power and endurance on that.
Matthias Fritz this is a great question and one I hope I can explain sufficiently. Pull-ups are great for strength, we love strict and weighted full range pull-ups for building that strength. The type of workouts that really build your athletic capability and bike fitness are ones that incorporate many full body movements and performed at a high intensity. With that in mind, the intensity of the workouts may reduce if you do strict pull-ups in the actual capacity building elements. The kipping pull-up then keeps the intensity high, keeps the function of the pulling, adds additional hip and coordination benefits and is generally a better movement in workouts. So to be clear - we love both the strict and kipping pull-up, each one for a different purpose. Safety note: ensure you can strict pull-up well and have the correct technique before you add kipping pull-ups into any workout.
This is basically a crossfit session of limited benefit to any type of biking. If you want to improve your strength learn how to squat, deadlift and lunge in addition to bench and overhead pressing along with strict pull-ups ( forget the high risk to your shoulder kipping pull up) and then focus on the bike for your conditioning.
i follow your video Training for a few months,now,my enduro skill improve a lot!
I'm really glad to hear that. Keep up the good work.
Stoked to see you growing an audience. This stuff has been super helpful the past year
Dylan Cobern thanks for following for so long to see the growth. Great to hear you have found benefit from the info we put out.
Great quality audio, video and solid technique form.. 5 star channel. TRAIN STRENGTH LADS!!!!
I just did the seated box squats from the couch to the coffee table.
Great work! And you didn’t go through it?? 😂😂😂
@@Fit4Racing Was testing it out, it sturdy enought. :)
I've been doing all of these so car in my off season training. Good to see I'm going in the right direction!
I just found your channel last week. I am using this on my gym workouts. Thank you.
Thanks Mark, we’re glad you’re finding benefit.
Perfect man.
Thank you for these excersises
Very good to watch, Used to ride mountain bikes ages ago. Picked up an
enduro bike during lockdown, hopefully get to race a enduro soon! Been
doing triathlon last few years so my finish is good but dunno if the
skills are still there. Also used to be a 'bodybuider' so not shy in a gym, good to see specifc workout advice tho for enduro
Came here from Downtime. A lot of good info here.
Thanks for the free content!
nice Playground, i need this
Great content and super informative. Will see if I can afford that program considering our rand/pound exchange rate.
I agree with all of these, but I'd like to add some too. Instead of standard pushups, put your hands on two smaller sized medicine balls OR a bosu ball flat part up, this will help work those stabilizing muscles. ALSO, pistol squats! Pistol squats will help strengthen your core and legs as well as improve balance and flexibility. Most importantly, you need to stretch! Don't skip stretching out your legs, hips, and back -- those are mandatory for bicycling
There is also a PDF of the workouts, Click below & learn how to ramp up your training for Enduro & Downhill specifically >>
www.downtimepodcast.com/fit4racingjanuary19
Is there a reason you didnt include rows, deadlifts, clean and jerks or squats? They are amazing strength builders and the top lever athletes do them as well.
How often would you do these exercises and how would you work in recovery? Alternate each day with 2 rest days per week or what? Thanks
Hi i love deadlift wokout and I love mtb how is possible integrated thist two passion.
For example 2 workout of strength 1 for push muscles and 1 for traction muscles ( higt weight low reps) and during the week 2 time on bike and 1 session of interval training on spin bike.. I will try to find a workout useful for cardio/balance and core/ and max Vo2 consume.. without the strength factor
I have been doing a lot of work on a spinning bike to prepare for my next dh season I have always been shit at pedalling so this should help
Will Bennett you’ll need more than just spin sessions to improve printing your DH bike. Try squatting with substantial weight at least once a week to start.
Fit4Racing will start doing that and my spinning because my fitness is quite shocking 😂😂
Fit4Racing have you any tips for preventing arm pump as I really struggle with this on longer tracks
Will Bennett this is a subject we will be revisiting soon in a full video. General ability and positional strength helps to keep you relaxed and not hanging off the bars, which may be a contributor to your issue. Generally though, volume and regular training on grip helps.
Fit4Racing will be subscribing you seem super helpful and passionate about what you do 👍👍
Great content in this one!
Awesome, i just found your Chanel. ... gamechanger!!!! I love it
very nice
Nice video, very helpful.
You should improve the level of your voice and the music. Music sound like double the volume of vocals (improvmemet opportunity)
Marco Camilo Games absolutely agree, it’s something I’m slightly better at now but I’m still always learning.
Can u do interviews with the Noelle doing the workout and there opinion on the exercise
Ruaridh Henderson sorry, I don’t understand your question.
Fit4Racing interviews with Adam and Elliott about what they think of the training program and what they recommend
If you could only pick 3movements to help aid in biking which 3 would you pick?
What sort of rep range would you recommend for squats and enduro riding?
Or just lunges and box jumps
Yes I know, ride more etc but I'd like some more uumph.
+ I dont want to skip leg day
Rep ranges should vary to keep the benefits high but initially you should be working at a lower rep range at high percentages, somewhere around 3-8 reps. This is of course if you are confident and safe in the squat, otherwise stay lighter until you are able to lift safely. Closer to the start of the season you can increase the squat volume and reduce the weight. This is obviously a condensed amount of information, I hope it helps.
I try a bigger ride once a week 15-20 miles and some commuting.
Doing squats at 80kg x 5 (78kg body weight) makes my legs heavy.
Stick at it or reduce the weight/volume?
@@possle Stick at it for sure. The benefits will far outweigh the initial feeling of tiredness. You need to get over the first few weeks by consistently lifting and scheduling in a lower weight recovery week when you need it (normally every 4th week).
Please let us know how you do.
@@Fit4Racing
Perfect
Great channel 👍👊
can i start to do these if im fat/overweight by 27 kilos? weighs 95 now when i should be 68.
Great question. The simple answer is YES. A very common mistake I see people make is waiting to get fit before committing to really getting fit. They say “oh, I just need to lose 5kg then I’ll get into it”, or “I’m too out of shape to start anything serious”. These are fear lead beliefs that only hold you back. When you’re 6 months into our program you’ll wish you started 2 years ago!
Hey! What specific exercises should I do if I race Enduro, DH and XC?
Zac Peasley all of them 😂😂😂
No, seriously though, compound (multi muscle group) exercises such as:
Squats
Lunges
Deadlifts
Pull-ups
Pressing
Rows
Build broad strength without neglecting any areas as a base then build speed, power and endurance on that.
@@Fit4Racing Ok! Thankyou so much for the quick response! 👍🤘
how many repetitions do you have to do and how many sets?
How many sets and reps do you recommend?
Are there any reasons you prefer kip-ups over regular pull-ups? I try my best to do them clean.
Matthias Fritz this is a great question and one I hope I can explain sufficiently.
Pull-ups are great for strength, we love strict and weighted full range pull-ups for building that strength.
The type of workouts that really build your athletic capability and bike fitness are ones that incorporate many full body movements and performed at a high intensity.
With that in mind, the intensity of the workouts may reduce if you do strict pull-ups in the actual capacity building elements.
The kipping pull-up then keeps the intensity high, keeps the function of the pulling, adds additional hip and coordination benefits and is generally a better movement in workouts.
So to be clear - we love both the strict and kipping pull-up, each one for a different purpose.
Safety note: ensure you can strict pull-up well and have the correct technique before you add kipping pull-ups into any workout.
All of those excercises look more risky (thinking of injury) than hittin massive gaps with suicide no hander.
😂
This is basically a crossfit session of limited benefit to any type of biking.
If you want to improve your strength learn how to squat, deadlift and lunge in addition to bench and overhead pressing along with strict pull-ups ( forget the high risk to your shoulder kipping pull up) and then focus on the bike for your conditioning.
Are these effective for female mountain bikers too ?
Yes, they are. Any reason to doubt that these exercises are beneficial for anyone?
This is basically Crossfit.
ladies and gentlemen this is just crossfit warm up. lmfao