While some of us might be mourning the end of another awesome riding season, others are taking consolation in the excitement of winter sports. Whether you're hitting the slopes on skis or snowboarding down your favorite mountain, winter offers an incredible opportunity to keep your fitness levels high and prepare for the upcoming mountain biking season.
Importance of Off-Season Training
Winter sports and mountain biking share many common qualities that make off-season training essential. Both disciplines require athletes to manage gravitational acceleration effectively, especially during downhill activities. They are eccentric sports, where the ability to absorb forces is crucial.
Additionally, for those venturing into backcountry or cross-country skiing, you know that few activities are as aerobically challenging. This highlights the importance of cardiovascular fitness during the winter months.
Strength also plays a significant role in both sports. It's a key determinant of your ability to travel uphill, and it enhances your movement economy during long days of skiing or snowboarding. By focusing on strength training in the off-season, you set yourself up for success when mountain biking season rolls back around.
Personalized and Flexible Programming
Very few of my clients focus solely on mountain biking. Most will engage in skiing to varying degrees of commitment during the off-season. For some, we complete 1-3 training blocks specifically tailored for winter sports preparation.
The beauty of my programming is its flexibility; it dovetails seamlessly into spring riding preparation. In fact, the foundational aspects of a solid backcountry ski block can be highly beneficial when approached the right way. This personalized approach ensures that your training remains relevant and effective, regardless of the season.
Specific Exercises for Skiing and Snowboarding
Lower body power and eccentric strength endurance are fundamental for downhill snow sports. As such, certain exercises are indispensable. You can't overlook the effectiveness of plyometrics, back squats, and hang cleans in building the necessary strength and power for both skiing and snowboarding.
Regardless of whether you're focused on skiing, snowboarding, or mountain biking, anyone working with my programming will encounter these exercises. It's not a matter of if, but when, as these movements are essential for optimizing performance across all these sports.
Transitioning to Mountain Biking
Once we’ve focused on winter sports preparation and you’re out enjoying the slopes, we can start to shift our attention toward spring mountain biking. Depending on your specific brand of winter sports, we’ll account for the duration, intensity, and type of stress you’re adding to your overall training volume.
For example, if you’ve just tackled several thousand meters of vertical the day before, we probably don’t need to be squatting heavy in the gym. Instead, we'll tailor your training to ensure you’re recovering effectively while still preparing for the biking season ahead.
Conclusion
My hope from this post is to reassure anyone who may have hesitated about starting a serious off-season training program this fall due to the addition of winter sports. It doesn't need to be the case! In fact, I could argue that if you’re charging hard all year round, your need for structured training is even greater.
You ask alot from your body, isn't it about time you started giving it a little back?
Schedule a commitment-free strategy call with me using the button below. Even if you're not currently considering hiring my services, I would be delighted to hear about your current projects and explore how I can provide additional value to your training efforts.
Comentarios