Weight Training for Mountain Biking

[hotninja]

I just started mountain biking and I'm interested in getting really fast. I want to increase my leg power. What type of weight training program should I be on? Should I weight train during my racing season?

Thanks Here is a pic of me that was taken 6 months
Caroline ago.

[MDC]

Showing off your baby?

I think sprint training on the bike would be best, along with heavy squats in the gym. This will get you really fast, and you will need to work on endurance.

Good luck!

[batteryrequired]

I started a few months ago myself....at 40 years old. To tell you the truth, consistancy in riding is about the only thing that I can suggest. Leg workouts are great , but its your stamina that your going to have to build up. You look like your in excellent shape now to begin with. Do you do alot of cardio now? This is pretty much the same thing but believe me, its totally a different form of cardio. Took a few trips out there to really get moving. We have some advanced trails (which is what these guys at work took me on my first time out) that will really get your quads burning. Learn to shift as you hit the hills also. That takes some practice and good timing. Otherwise you will be walking up alot of steep inclines. Just keep at it and it will come naturally, enjoy it, its a blast isn't it? The young pups here at work (they don't work out by the way) thought even though I work out intensly, they could burn me on the trails...guess who's keeping up with them.... :)

[hotninja]

Thanks for the info. I really appreciate your advice. How long have you been MTB riding??? Many of the guys that I train with are around your age and they are very experienced and knowledgeable. I'm very motivated and impressed with that aspect. Age isn't the issue when it comes to cardiovascular performance. Right now I'm attempting some killer technical trails. There are no mountains here in Florida. Although, the trails here are located in phosphoric mines and they are amazingly difficult. What type of weight training do you suggest? I do alot of squats. 100 lbs 15 reps 4 sets. Anaerobic Threshold weight training? Isometrics??? Can that be beneficial???

[MDC]

I used to ride a lot with friends, even participated in a race once :)

You said you wanted to increase your speed. I think interval(sprint) training, where you go as fast as you can, then relax and repeat, is the best way.

[batteryrequired]

I have been doing this since early summer. There are not any big massive hills here either, but there are big enough ones around to get a good cardio workout and a good quad burn trying to climb the steep inclines. I do squats, deadlifts, leg presses and quad extensions along with donkey calf and standing calf raises. The quad extensions would probably benifit you the most. Go for a weight that you can only lift 5 or 6 reps on your last set. Start out light but then go heavier to your last set. You will get a good leg burn and build it stronger. From what I see in your first picture, your legs look pretty strong to begin with. Add the quad extensions if your not doing so already. Squats won't do you much for biking, but don't stop doing them. Are you increasing the weight any in your workouts? Would post my pic but the file size is to large....

[hotninja]

Thanks again for all your advice. What about my vitamin intake. What type of multi vitamin should I be taking? Because I'm increasing my physical work-out, I want to make sure I'm supplying my body with enough time-released nutrients. What do your suggest?

[batteryrequired]

I take vitamins B-100 & Zinc for energy and edurance along with vitamin E which will help your body repair itself, C, then I take Glucosomine w/ MSM which will keep my joints lubricated. That keeps shoulders, knees etc. from getting any kind of unusual joint pain. That normally comes from if you start lifting heavy and it might help you out if your knees start getting sore and stiff from biking. Your shoulders, wrists and elbows might take a beating too as well from all of the jolts you get on the trails. You can get alot of these in a time release form. I get alot of my info from reading. I read a bunch of magazines, books, what ever I can get my hands onto to get information. Even the internet has just as much info. You look great so your obviously doing something right. Cute little one too. How old? Kids will catch on as they get older. My daughters are label readers in the grocery store now. For only 9 and 11 years old they watch fat, sugar and carb numbers on the labels believe it or not....cracks me up. Have a great day!

[batteryrequired]

Got a question for you now...I read your profile. Want to know more about your occupation...Mine is similar, check your email so we don't bog this forum down with work stuff.

[batteryrequired]

Heres my mountain biking pic for any one that is interested in trying out the sport...its not for wimps!!! :)

[hotninja]

I thought I emailed ya my website address:
www.geocities.com/design_by_caroline
Check it out. Has my portfolio in it. The little one is my sis's baby. her name is Serenity.

[batteryrequired]

Hmmm....the email keeps coming back to me. Says this account has been disabled or discontinued. Try mine... ***********
(Please keep email addresses to PM's, this will lessen the chances that you get spammed by wierdos.
There's plenty around if you haven't noticed.)