BlackHeart Events - Adventure Races and Mountain Biking Events

Still raining? Try some Bike circuit training!

Enduring road and MTB training in sub zero conditions day in day out is enough to make you either take up lawn bowls or start thinking of effective alternatives.

If you are going to ’sacrifice’ hard miles in the saddle for an indoor regime (other than pure ergo work) you must ensure the routine trains bike specific neuro-muscular pathways and makes a contribution to strength, power and calorie consumption.

A popular alternate training regime in Europe and North America is the lamely labeled ‘bike circuit training’; lame by name but if done correctly powerful by nature.

Joint Care - Play for Longer

There is no doubt for those who go hard out with their mountain biking, multi-sport and AR, that the constant pounding does eventually overload joints and eventually impedes mobility. We do not have to look far and wide for a magic elixir as our TV screens and even our supermarket shelves are brimming with bottles of the miracle supplement combo of glucosamine and chondroitin sulfate; now with added bits and pieces such as Botswellia. There is no doubting the efficacy of this treatment although time to relief may be counted in the weeks rather than days.

Go Mental - Skill Acquisition

Being an effective off road endurance athlete requires you to develop efficient technique whether it be MTB cornering and rock hopping or a fluid paddling stroke. Endurance, strength and agility are not enough.

Mountain Bike Strength Training

I think I can safely assume that if you love to mountain bike; you equally love two things in life: The outdoors and the unpredictable. It has always interested me; the psychology that is, of what attracts each athlete to their chosen sport. Out of this interest and beyond the walls of my “laboratory” I have begun to cultivate my attraction to the anti-gym-rat as I too, share the same distaste for the mundane.

Strength training and bone health

I was prompted to explore the wear and tear issues associated with bone mass upon hearing of yet another 40 something athlete having a hip replaced. Unless you have been astral traveling while reading this site you will have worked out by now that we are strong advocates of strength training for endurance athletes. Actually, we are also passionate about the more sedentary members of the wider populace incorporating strength training into their daily lives.

It's winter - Time to build a base

Traditionally, late autumn through to early spring marks the rebuilding of aerobic and strength foundations in the periodised programs of most endurance athletes. It coincides with shorter days, poor weather, dangerous road and trail conditions and with it all, seasonal health concerns.

As in any periodised ( or recovery-based) training program the main aim is progressive adaptation and improvement but not unhealthy obsession. It is OK to miss the occassional session and to roll with the punches in terms of other commitments. It’s not only the traditional big mileage time it is also about addressing core strength and particularly any imbalances or injuries that need rehabilitation and conquering.

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Page 5 of 10

Still raining? Try some Bike circuit training!

Joint Care - Play for Longer

Go Mental - Skill Acquisition

Mountain Bike Strength Training

Strength training and bone health

It's winter - Time to build a base

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