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Strength training is also important for those of us who don't race professionally or earn our living from it. Mountain bikers should also do athletic training, and not just for their legs. It starts with sitting awkwardly on the saddle, getting aches and pains or, in an emergency, coming away with more serious injuries than a well-trained professional in the event of a fall. We spoke to Lorenz Westner, trainer at the Puch Sports School, about what "stability exercises" are essential in ambitious recreational sport - and what is not.
BIKE: Strength training is a matter of course for professionals. For me as an amateur biker too?
Lorenz Westner: Yes, because very few people realise this: Athletic performance is also based on strength training. There are five pillars in total: Endurance, strength, flexibility, coordination and speed. If you want to perform well, even as you get older, you need to train all of these pillars. Of course, endurance is more important for cyclists than strength training - but winter is the ideal time to achieve a positive effect with strength training too.
Mountain bikers are not known for their big muscles; on the contrary, they tend to slow us down.
True, mass makes you heavy. Nevertheless, athletic training also makes sense for mountain bikers. And not just for the legs.
You are a missionary for more mobility for cyclists. Why is this so important in your eyes?
Many cyclists have a mobility deficit. They are shortened. The lack of suppleness makes them slower on the mountain bike and causes them to react less favourably in the event of a fall. It is also worth stretching to prevent complaints. In short, if you don't do this, you run the risk of developing problems that can no longer be solved so easily. The older the cyclist, the more important exercises that improve flexibility become.
What deficits do you notice?
Shortening of the hip flexor, the hamstring muscles and the outer part of the front thigh as well as the torso and upper body parts. This leads to knee, neck and spinal problems. Strengthening exercises also help very well here. If we realise that the legs are never fully extended when pedalling in a seated position. It becomes clear why shortening occurs. To make matters worse, many cyclists also sit a lot at work. Incidentally, those who are not mobile enough cannot perform many strength exercises properly.
There are studies that cast doubt on the positive effect of stretching.
Yes, they do exist. And I think they're rubbish! The design of many studies is questionable. The results can rightly be questioned. In practice, I see that people who do flexibility training are more flexible!
How much time do I need to invest?
Basically, anything is better than nothing. Twice a week for 60 to 90 minutes would be very good. Regularity is important. 8 to 15 repetitions, three to four sets. After strength training, I would train flexibility (stretching).
Many people don't have time to go to the gym and prefer to train in their basement. Name three exercises that are a must.
A personalised plan makes much more sense. Mountain bikers often have bikes costing several thousand euros in their cellar, but don't want to spend money on a professional training plan. My top 3 exercises are
- The squat or pull squat
- Incline pull-ups (ideal with TRX band)
- Push-ups on an unstable surface such as a spinning top.
Ideally, you should train to resolve muscle imbalances: shortened muscles should become more flexible and weakened muscles stronger.
These are the right tools for your strength training
Must-have barbell
Deadlifts with a barbell are a classic exercise for bikers. It challenges the legs, shoulders and back. Fitness beginners should start with little weight. Classic bench presses are less useful for bikers, says our expert Lorenz Westner. Price: from 59 euros >> available here.
All-purpose weapon TRX sling trainer
What looks like a lashing strap for securing a lorry load is a real all-rounder. With a sling trainer, you can train dozens of exercises for different muscle groups. A nice side effect: it also trains your balance. Often available from as little as 40 euros, the original from 130 euros >> available here.
Abdominal muscle machine
The Core Weel can be used to train the abdominal and core muscles. Important: start slowly and perform correctly. YouTube videos show how to do it. Our expert Lorenz Westner takes a critical view of the training device. "The risk of injury if used incorrectly is too high for me". Price: 59 euros >> available here.
Power ball kettlebell
The cannonball is ideal for full-body exercises. Downhill racer Nina Hoffmann swears by it. Her top 3 exercises: Kettlebell swing, abdominal twist, rowing with kettlebell. Great: they also improve grip strength. Instructions are available online. We recommend the 12-kilo kettlebell. Price: 55 euros >> available here.
Hand press
More grip strength not only helps climbers, mountain bikers should also benefit from it and have to take fewer breaks on rough descents. The Praep trigger is designed to simulate the handlebar/brake lever unit. The different sides allow you to train 4, 3, 2 or just one finger. Price: 25 euros.
Bar power
Pull-ups are one of the top exercises of all. Even for bikers. The classic: wide grip on the outside instep. This trains almost all muscle groups in the upper body. We recommend a pull-up bar that you can attach to the wall. For example, the one from Pullup&Dip. Price. 90 euros >> available here.
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Laurin Lehner
Editor
