An old skateboard, a Pezzi ball, a pedalo next to it, a balance board and leather medicine balls - at first glance, the equipment in Nino Schurter's gym doesn't exactly suggest pain. However, for Schurter, these seemingly simple "toys" are the key to his own personal "pain cave", as he says. And they are also the key to his outstanding athleticism.
Schurter, one of the hottest gold favourites for Rio - where he also won - has his very own recipe for perfect fitness. And four World Championship titles and 16 World Cup victories speak in favour of this mixture. "Strength and coordination are underestimated, but you can combine and train them efficiently," says Schurter. "My training course simulates competition-like situations in an extremely authentic and creative way."
What's behind it? Schurter calls his 30-minute circuit an "all-out workout". Using these specially designed exercises, "... I train strength and strength endurance on the one hand and stabilise my balance and coordination skills under high lactate load on the other. The individual strengthening exercises alternate with coordinatively demanding regeneration exercises," explains the cross-country pro.
The 30-year-old Swiss man mainly works with his body weight, and the workout is also based on wobbly surfaces and unstable tools - just like biking. In this so-called proprioceptive training, Nino trains his own unconscious ability to perceive his body in space - a kind of three-dimensional intuition. During many of the regenerative exercises, he closes his eyes (in a hyperacidic state). The goal: tactile control over his bike and his line - even without a clear view. At the same time, Nino develops stronger deep muscles and therefore a more stable position on the bike. One of the benefits: "I have to do significantly less support and holding work on the bike, the energy expenditure is significantly lower with well-trained deep muscles," explains Nino.
His tip: "Hobby bikers should adapt my workout to their level, as the exercises require a great sense of movement." Nino Schurter's complete coordination workout is also available as a two-part film:
- Part 1: How hard Nino Schurter trains - to the video->
- Part 2: Nino Schurter's training - to the video->
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Interview with Nicolas Siegenthaler, coach of Nino Schurter
What makes Nino Schurter different from others?
On the one hand, Nino trains in an extremely varied way. On the other hand, he does things that we have developed especially for him and tailored to his requirement profile in the World Cup. For example, his highly efficient coordination workout. Many bikers - including top athletes - achieve good endurance values but are unable to capitalise on them in races because they lack coordination. Nino's general endurance and power development are very good and he is an exceptional downhill rider - but it is his athleticism that makes him better than others.
What is the exact procedure for the exercises?
Nino's coordination training is a 30-minute circuit with nine exercises - three each for the arms, torso and legs. Each strength exercise is followed by a recovery exercise focussing on the part of the body that has just been used. Nino trains three rounds of 55 seconds of strength each, followed by 20-25 seconds of recovery. Nino always simulates competition-related, strength-intensive exercises and those that have a regenerative character during the race.
How can you simulate a CC race in the gym?
By consistently keeping the load high. A CC race consists of 90 minutes of full effort. The start, climbs, root carpets etc. are extremely strenuous; downhills, on the other hand, must be used for recovery, but are also very demanding in terms of balance and coordination. Nino trains non-stop in the gym for 30 minutes, the lactate load is very high. During the "breaks", he simulates downhill situations authentically on a wobble board, with the Swissball, while juggling - or a combination of these.
What can mountain bikers expect from Nino's workout?
More power, more strength endurance, optimised deep muscles, but also better muscular protection in the event of a fall. In addition, improved balance and awareness. Some of the exercises may not seem difficult at first glance - but this impression is deceptive. The difficulty lies in maintaining balance in an over-acidified state - as in a race. However, if you familiarise yourself with the exercises, you will quickly find them fun.
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12 exercises by Nino Schurters:
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