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Why you should add running to your MTB training program.
Sports training is a delicate balancing act between several
opposing factors.
For example, specificity and health - while you need your
training to be specific to your sport, being too specific all of the time can
actually decrease your performance.
You also have high and low intensity training - you need
high intensity training to improve your high end fitness but too much of it can
lead to overtraining and injury.
For us as mountain bikers it is important to keep this
balancing act in mind, especially when it comes to our cardio training. A lot
of riders have too much specificity and high intensity training in their
program and need something to help balance things out.
Enter our old friend running.
Running is something that most riders would really benefit
from adding into their routine. In fact, a lot of you would benefit more from
adding in a run rather than an extra ride or bike based cardio training like
spin class or a road ride.
Why is this? What makes running so helpful for us as
mountain bikers?
In this new edition of the BikeJames Podcast I go over why
you should start running, plus some tips on how to get the most out of it and
get started right. If you are looking for an edge in your cardio training, then
be sure to check out this episode to see is running might be what you’ve been
looking for.
Here are the notes from this episode:
- This podcast is about running and how it can help you
become a better mountain biker.
- Running is probably one of the best types of cardio
training you can do in addition to your riding.
- For most riders it would actually be better to add in a
run each week rather than another ride or bike related cardio. If you are
riding 2-3 times a week odds are you don’t need more on bike cardio.
- Running is an inherent human gift and when we lose it
there are physical consequences.
- Easier to get a workout in (15-60 minutes of running vs. 1
- 4 hours of riding).
- It helps improve your posture and feel for standing
pedaling.
- It uses a contra-lateral movement vs. the ipsa-lateral
movement you use on the bike.
- It is a great way to introduce true low intensity training
to your program.
- Important to build aerobic engine to improve your anaerobic
power reserve/ be a fat optimized athlete. Hard to do this on the trail since
MTB is a high tension sport (like an MMA fighter wanting to spar for cardio).
- You can get low intensity cardio through riding on the
road as well but 1) you should still use your mountain bike and 2) you should
know if your goal is “health” or “fitness”, in which case most riders should go
for a run instead of spending more time on the bike.
- To keep running low intensity you need to either focus on
your heart rate or use nasal breathing.
- Use the Maffetone formula of 180 - your
View all episodes
By James Wilson - MTB Strength Training Systems
4.1
6868 ratings
Sports training is a delicate balancing act between several
opposing factors.
For example, specificity and health - while you need your
training to be specific to your sport, being too specific all of the time can
actually decrease your performance.
You also have high and low intensity training - you need
high intensity training to improve your high end fitness but too much of it can
lead to overtraining and injury.
For us as mountain bikers it is important to keep this
balancing act in mind, especially when it comes to our cardio training. A lot
of riders have too much specificity and high intensity training in their
program and need something to help balance things out.
Enter our old friend running.
Running is something that most riders would really benefit
from adding into their routine. In fact, a lot of you would benefit more from
adding in a run rather than an extra ride or bike based cardio training like
spin class or a road ride.
Why is this? What makes running so helpful for us as
mountain bikers?
In this new edition of the BikeJames Podcast I go over why
you should start running, plus some tips on how to get the most out of it and
get started right. If you are looking for an edge in your cardio training, then
be sure to check out this episode to see is running might be what you’ve been
looking for.
Here are the notes from this episode:
- This podcast is about running and how it can help you
become a better mountain biker.
- Running is probably one of the best types of cardio
training you can do in addition to your riding.
- For most riders it would actually be better to add in a
run each week rather than another ride or bike related cardio. If you are
riding 2-3 times a week odds are you don’t need more on bike cardio.
- Running is an inherent human gift and when we lose it
there are physical consequences.
- Easier to get a workout in (15-60 minutes of running vs. 1
- 4 hours of riding).
- It helps improve your posture and feel for standing
pedaling.
- It uses a contra-lateral movement vs. the ipsa-lateral
movement you use on the bike.
- It is a great way to introduce true low intensity training
to your program.
- Important to build aerobic engine to improve your anaerobic
power reserve/ be a fat optimized athlete. Hard to do this on the trail since
MTB is a high tension sport (like an MMA fighter wanting to spar for cardio).
- You can get low intensity cardio through riding on the
road as well but 1) you should still use your mountain bike and 2) you should
know if your goal is “health” or “fitness”, in which case most riders should go
for a run instead of spending more time on the bike.
- To keep running low intensity you need to either focus on
your heart rate or use nasal breathing.
- Use the Maffetone formula of 180 - your
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