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Andre80

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Discussion starter · #1 ·
Hi there,
Is there any specific or most effective physical training typology for downhill?
For example HIIT or strength training or a combination of both?
My main riding style is XC/trail (I do also trail-running) and therefore I have a quite good endurance fitness level, I do also some basic strength exercises (like pull-ups, dips and push-ups)...recently I began also to do some uphill-running interval training.
Anyway, my impression is that downhill biking is somehow similar to alpine skiing since the muscles are under tension the whole time and I find this type of effort quite demanding, so I ask myself if there is any training typology which is most useful for downhill biking.
Thanks for the answers/advices.
 
#4 ·
Andre80 said:
Well alpine skiers don't just practice alpine skiing. They do a lot of athletic preparation.
I think the same applies to DH biking
Click to expand...
I'm an avid skier and used to race way back in the "olden days". Running gates was the only way to get good at running gates. For the last 20 years I've been skiing exclusively on telemark gear. That helps with fitness for biking, and the reverse is also true. But the skillset, the muscle/brain interface, is the important aspect and you get that by doing the activity itself. Cross training will help, but given your interest, I expect your fitness level is not holding you back. I know it's my brain, not my body, that holds me back in the DH biking skills department. I also flew for 40 years. Lifting weights helps with pulling 9G's but it doesn't help you learn when or why to do it.
 
#9 ·
#12 ·
^I would trust Gwinn, he did afterall change the fact that one had to be in tip top shape to ride DH, others would be in decent shape from riding, but also partying hard during the events.
 
#14 ·
One thing I learned is that flexibility is really important for any kind riding. One of my physical training coaches taught me that. Whatever routine you do, make sure you incorporate flexibility work too!
 
#15 ·
I cannot believe how much better flow trails feel when I've been hitting the weights. And when I haven't been? Talon Show kinda sucked last time I rode it. Been a sloth and NOT in my routine! Looser!

I don't think the skiing analogy quite fits. With skiing, you're doing 95% of the work with your legs and core. All the weight of your equipment is attached to the end of your feet. Yes, there are poles and upper body movement, but you're not moving a 30 lb. bike up, around and all over the place. So there isn't that much for your upper body to be doing, strength-wise. And my perspective is with clipless pedals, where I'm DEFINITELY cheating when it comes to bike lift and maneuvering. With flats, upper body (arms & hands) use is even more crucial.

With upper body management so important while descending & hitting jumps on a bike, having upper body strength and endurance cannot be underestimated.

The difference between road and off road riding is almost as big as the difference between skiing and riding. Roadies don't do much upper body stuff on the bike... until the final sprint. Then upper body does come into the picture more. But downhill off road? You simply HAVE to be working the handlebars & brakes all the time. So toned and fit shoulders, back, arms and hands are pretty important, in addition to core and lower body strength.

I've never gotten "arm pump" from pole planting, whereas it's common on a flow trail. The last time I rode Demo, I stopped due to upper body fatigue. Legs were fine, but not the arms! Still need to hit the weights more!
 
#16 ·
I know you are asking for gym rat weight training advice and no doubt that will help with explosive power.

But time riding down or equivalent to down will be the biggest game changer. Sounds like you are already xc fit. Gymwork will get you explosive and aerobic fit.

Spending hours and hours riding down will condition your upper body to hold onto the bike without armpump.

Get to the gondola and start smashing laps.

I also think a full fat 25kg ebike is a great cross training device. It is heavier than a rig, harder to throw around, harder to pop and you can get go dh speeds on the flat and up. So you can simulate dh riding effort event on the flat and up.

Lastly if you are an xc/endurance guy crossing over to dh your biggest gains won't be in gym fitness or any fitness for that matter. It will be in Increasing your skill base. Looking for lined increasing corner speed, improving jump technique. Pulling up your crazy level. That's what you should focus on primarily.
 
#17 ·
Cycling and upper body atrophy have always been of concern. If you focus solely on on-bike training, you'll lose important upper body strength. Sure, there's ideal strength-to-weight ratio, so you don't want to look like AAAHHHNOOOLD, (yes, I got the reference in "get to the gondola!" Good one!) but not spending any time in the gym is a mistake. Maintain that upper body and core strength and you'll be a healthier cyclist. I blew off this stuff while road racing and paid for it with sciatica and back issues due to a failure to maintain core and upper body tone.

And upper body strength training has additional justification: to reduce chance of injury in a crash.
 
#18 ·
MSU Alum said:
I'm an avid skier and used to race way back in the "olden days". Running gates was the only way to get good at running gates. .
Click to expand...
Pros and other high level atheletes in all sports do skill work AND fitness work (above and beyond the fitness work from "running gates" or whatever their sport is). Anyone who "just rides DH" will never be as good as that same athlete adding resistance and cardio training on top of skill training. There are so many variables in physical performance, even the mental aspects matter in "physical competition". But I do agree that skills are certainly the most important aspect in something like DH racing, where an average rider will be over their head almost instantly.
 
Discussion starter · #19 · (Edited)
TandemBear said:
Cycling and upper body atrophy have always been of concern. If you focus solely on on-bike training, you'll lose important upper body strength. Sure, there's ideal strength-to-weight ratio, so you don't want to look like AAAHHHNOOOLD, (yes, I got the reference in "get to the gondola!" Good one!) but not spending any time in the gym is a mistake. Maintain that upper body and core strength and you'll be a healthier cyclist. I blew off this stuff while road racing and paid for it with sciatica and back issues due to a failure to maintain core and upper body tone.

And upper body strength training has additional justification: to reduce chance of injury in a crash.
Click to expand...
yes indeed my main activity has always been XC-endurance and trail running, I have gym-equipment at home to do pull-ups, dips and also dumbells and a barbell, I may just have to increase the strength training sessions for the upper body and of course increase the DH practice.

Recently I began doing some high intensity interval training sessions (uphill short and long running sprints), but that may not be specific for DH.
TandemBear said:
I don't think the skiing analogy quite fits. With skiing, you're doing 95% of the work with your legs and core.
Click to expand...
I was referring to the type of muscle-effort: in both cases it is prevalently isometric, regardless of which muscles are mainly involved.
 
#20 ·
TandemBear said:
Cycling and upper body atrophy have always been of concern. If you focus solely on on-bike training, you'll lose important upper body strength. Sure, there's ideal strength-to-weight ratio, so you don't want to look like AAAHHHNOOOLD, (yes, I got the reference in "get to the gondola!" Good one!) but not spending any time in the gym is a mistake. Maintain that upper body and core strength and you'll be a healthier cyclist. I blew off this stuff while road racing and paid for it with sciatica and back issues due to a failure to maintain core and upper body tone.

And upper body strength training has additional justification: to reduce chance of injury in a crash.
Click to expand...
E bike is real good for that too. Upper body burn is good when are push hard on an ebike.
 
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