"A smart person trains endurance!" This was the slogan used in the seventies to promote the "Trimm-dich" movement. It was intended to encourage people to do more sport. Sports fan Trimmy, the mascot with green gym shorts and thumbs up, has long been forgotten - too boring for the action society of modern times.
Today, people toil away in obstacle cross-country races such as the Spartan Race or the Getting Tough. In these tough races, additional tasks have to be mastered, such as carrying tree trunks, crossing rivers, crawling through metres of mud under barbed wire or climbing over walls. In addition to stamina, strength, dexterity and balance, you also need a good dose of courage - everything that counts when biking. Now bikers don't have to mutate into Spartacus! However, this type of trail run in the local undergrowth is a great alternative to boring jogging.
Frank "Schneidi" Schneider is one person who has fallen victim to this self-maltreatment. As a professional, he ironed downhill slopes for years. "I've always loved travelling on trails, on my bike and on foot. The tough trend was just right for me after my active career. Mud, dirt, strength, coordination, endurance and the constantly changing load - there's no room for boredom," he enthuses. In fact, the load structure is similar to the so-called mountain bike riding game, a form of training with spontaneous and terrain-related intensity changes.
"Thanks to the additional tasks, it's an effective and versatile full-body workout with an extremely high fun factor. The perfect winter training for bikers," says Schneidi, who finished among the top ten in the toughest of all obstacle races, the Tough Guy Race in England.
Now bikers don't have to punch their lights out on a gruelling course. Runs of around 45 minutes with easy obstacles such as park benches, small ditches or even playgrounds are suitable as a start. Supplemented with additional tasks, such as push-ups or pull-ups, there are constant changes of rhythm during the run and the time flies by. "During training, I set the timer on my watch for five minutes and then do sit-ups, burpees and so on. If you strictly adhere to this, you won't get cold, even if you're submerged in water at zero degrees," says Schneider. Incidentally, the intensity of the exercises can be easily controlled by taking steps (about 3 x 50 steps with a log on your shoulder). So, sport free!
OFF WE GO
1. CREEPING AND CRAWLING
This is possible anywhere - whether through tubes or under benches or in open spaces. The aim is to move like a lizard. This can be done lying on your stomach using your arms and legs, but also - like Spiderman - on all fours just above the ground. This strengthens the abdominal and back muscles, as well as the abductors and adductors of the legs.
2. CARRY TREE TRUNK
In every forest there is a piece of tree trunk that is suitable for carrying. Whether it is large or small depends on your personal fitness level. This weight is now carried either alternately on the shoulders or with bent or stretched arms in front of and above the body. This exercise strengthens and stabilises the entire upper body and torso, which helps to give you more control and better power transfer when cycling.
3. CLATERAFFE
Now it gets tricky - as with biking, strength, coordination and dexterity are also required here. When shimmying along tree trunks or climbing around obstacles, you should avoid touching the ground as much as possible. This trains the entire body, which is an advantage on the trail later on, especially on uphill and downhill sections and in technical passages.
4. STEILHANG
The steep slope can be used both uphill and downhill. Classic "uphill runs" are aimed more at strengthening the thighs (watch out for the lateral muscles on downhill runs!). Crawling downhill on all fours, on the other hand, strengthens the shoulders and upper arms as well as the stomach and back. Bikers benefit from this later, especially on steep descents.
5. SPIDER WEB / ROPES
A playground is the ideal sparring partner when it comes to alternative training. The spider's web made of ropes is often also an element in obstacle courses. Simple climbing up and down or shimmying along trains the arms, back and legs (more intensive: arm use only) for better uphill and pedalling. Thanks to the instability of the ropes, coordination and balance are not neglected either.
6. UPSTREAM
"Water march!" Running in water is already strenuous, but running against the current strengthens the legs even more intensively. The abdominal and hip flexor muscles in particular get a stronger workout than on land. It goes without saying that you will get wet. But you can cope well with this if you maintain a high training intensity. Tight clothing is more comfortable to wear when wet than loose-fitting clothing. The abdominal and hip flexor muscles that are trained during water jogging are important for a "round kick" when cycling.
7. BANK
Benches can be found almost everywhere, whether in the forest or in parks. They are ideal as an obstacle to jump over, to crawl under, as an aid for sit-ups and press-ups, or for a wide variety of jumps such as two-legged alternating jumps or up and down jumps. Depending on the exercise, you can train your upper body, torso or legs. Bench jumps improve (speed) strength, which bikers benefit from on steep, short climbs or during the legendary town sign sprints against their mates. Push-ups help to keep your upper body relaxed on rough sections.
8TH SCHAUKEL
The "sling trainer" on any playground can also be used like this: support yourself with your hands on the seat, stretch your legs and slowly stretch and bend at the hips. Optimally trains the abdominal and supporting muscles - the problem children of bikers. Shimmying from one swing to the next or side support on the swing also requires and promotes coordination and balance.
THE EQUIPMENT FOR THE WORKOUT
No special equipment is required. However, there are a few things you should be aware of so that you don't have to wave the white flag at the first obstacle.
1 Shoes
Sturdy running shoes with a medium to coarse tread or even studs for good grip on slippery surfaces are ideal. A waterproof membrane can be useful if you want to stay away from water obstacles.
2 gloves
Durable and tight-fitting gloves are important for protection when wearing and grip on obstacles. A latex or rubber coating on the grip surfaces, such as on work gloves, is useful.
3 Clothes
As you come into contact with a lot of dirt and obstacles, old bike clothing is best. If you ride a lot in water or mud, you should wear as few thin, close-fitting synthetic clothes as possible so that they don't collect too much water.
Interview with Frank "Schneidi" Schneider, former downhill pro and top ten finisher in the Tough Guy Race
BIKE: How did you come to run through burning hay bales, tree trunks through the forest
and crawl through the mud under barbed wire?
Frank Schneider: After my cycling career, I initially only ran. I then took part in the Getting Tough in Rudolstadt for fun. I was immediately infected! The great thing about these competitions is that - due to the usually very challenging routes and obstacles - everyone somehow sticks together. It's the team spirit that counts: Everyone helps everyone here!
Longer runs are no problem for fit bikers. But brutal obstacles have to be overcome on the "Killing Fields". How do you train for this?
I've created a small course with various obstacles behind my house. But you can train almost anywhere. The forest alone offers numerous opportunities to let off steam. Playgrounds also have a lot of potential, and there are park benches and ditches everywhere.
The obstacles are one thing. But running through chest-high water at sub-zero temperatures is crazy!
To get used to cold temperatures, I've only been taking cold showers for years, regardless of whether it's summer or winter. It toughens you up and boosts your immune system. You don't immediately fall ill if you walk in wet shoes. It's just important to keep moving and not get cold.
Which event would you recommend to bikers who would like to try it out?
The Tough Guy Race in England was pretty much the most impressive event I've ever taken part in. A tough course, constantly cold water and mud everywhere - together with almost 7000 other crazy people. That's exactly my thing! I will never forget these experiences. If you want to get a taste of OCR air (OCR = Obstacle Cours Racing / editor's note), I recommend races like Xletix, Tough Mudder or Strong Viking.
You can find this article in BIKE 3/2019. You can read the entire digital edition in the BIKE app (iTunes and Google Play) or the print edition in the DK shop reorder - while stocks last:
