Mountain Bike Training: For All Levels of Performance
Format: PDF / Kindle (mobi) / ePub
This books provides well founded instructions for mountain bike training while always taking discipline-specific criteria into account. All fundamental fields of training methodology are presented in a differentiated and well-arranged way including aspects of heart frequency-oriented training and periodization of training in different seasons.
in any form whatsoever without the written permission of the publisher. © 2014 by Meyer & Meyer Sport (UK) Ltd. 2nd revised edition 2014 Aachen, Auckland, Beirut, Budapest, Cairo, Cape Town, Dubai, Hägendorf, Indianapolis, Maidenhead, Singapore, Sydney, Tehran, Wien Member of the World Sport Publishers’ Association (WSPA) Printed and bound by: B.O.S.S Druck und Medien GmbH ISBN 978-1-78255-014-3 www.m-m-sports.com E-Mail: firstname.lastname@example.org Contents Contents 1 Introduction
training block to work harder and add variety. Start on a Friday with a medium-length workout, do a long ride at low intensity on Saturday, and on Sunday after the race, do another one to tow hours, ideally on the bike, on the way home. Make sure your carbohydrate intake is sufficient, especially on the Saturday. A non-racing weekend should be used for an extra-long BE 1 block. Mondays Are Recovery Days On Mondays, the focus should be on recovery. However, for form build-up, it is also possible
different loads and training methods should prepare the biker for a seasonal peak. For bikers without real peak goals, periodization aids long-term performance improvement and the optimal preparation for the racing phase. The strength foundation is always laid in the preparation phase in the weight room or the gym. To maintain a basic level of strength, strengthening exercises are performed several times a week. The subsequent periodization nevertheless involves training in the weight room on
by your sides (static exercise). b. Depending on fitness, perform 2–4 sets of 10–30 tuck jumps over a bench (i.e., back and forth). c. See strength training exercise 3 Core Muscles Abs training 6, 7, 8 See strength training exercise 14 Back muscles 3, 9, 10, 12, 40 Lie facedown on the floor with legs out behind you and arms in front. Raise the stretched feet a little from the floor. Now with the arms, perform slow, sweeping pull-ups. Bring the arms alternately fast forward and backward close
technique or improving strength endurance, must be set, which may even include more detailed goals such as focusing on certain cycling techniques. A goal for keep-fit bikers could be mastering a climb or reaching the top of a pass in a certain time. 181 Mountain bike training All training goals must be realistic, as over-ambitious goals are soon forgotten, while unchallenging goals are not sufficiently inspiring. Ideally, goals should be discussed with training partners,