Guest Post – Sam from Pedal Progression

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This winter Sam (From Bristol based coaching company, Pedal Progression) and I are doing a skills swap.  I train him once per week in the gym and give him a bodyweight training session per week to do at home and in return he is doing a skills coaching session with me once per fortnight at a variety of riding spots across Bristol and the SW.  The aim…..  We both want to ride faster!

Here is what Sam has to say about our training……

“Being 6 foot and 65kg’s, the phrase ‘skin and bones’ gets used a lot by my mum when we greet! I’ve always undoubtedly been a physically weak man but being a skills coach I’ve tried to ignore that fact when I get on my bike and over the years I’ve just focused on moving my fairly agile frame around on the bike to make things easier. Over recent years though, I’ve noticed myself reaching a plateau due to being weak towards the bottom of long runs. Making mistakes due to getting muscle fatigue on my hardtail at a winter race last year was the first sign my strength was letting me down on the bike.

When Ben from Mtb Strength Factory moved to town I immediately wondered if there was another way to improve my strength for riding other than my previous gym experience. Pushing heavy weights on machines worked fairly well in the short term but I soon lost the little muscle I gained as soon as I stopped. I wasn’t really able to keep it up with my fast metabolism as I needed to eat nearly 6000 calories a day and none of the lifts I was doing were specific to being able to fight a 40lb downhill bike.

As I struggled to do 6 press-ups this summer I wondered that if the fastest riders train to get stronger then so should I if I want to improve my riding. My goals are to be able to ride those long tracks and not make stupid mistakes getting caught out of position when it gets gnarly and can’t wait to test myself on some races in 2015. Helping to prevent injuries as I get nearer 30, so I don’t miss days at work, was another aspect of wanting to give strength training another go.

The skills swap was also exciting in that it would give Ben and I the chance to see how our two worlds of expertise inevitably collide, allowing us to analyise the way we deliver our own programmes and make tweaks to make them even better for our customers.

In the 6 weeks that I’ve been training with Ben, he’s smashed my perception of what going to the gym should be like for a mountain biker. I’ve been to his gym once a week and used the online strength programme to train at my house with no weights or expensive equipment to supplement the gym stuff. With Ben’s watchful eye, it’s been easy to focus on my goal knowing that every lift or body bending move is going to absolutely make me better on the bike.

Being a rider, he knows exactly which movements and muscles you need to focus on in a workout in order to maximise your gain out on the trail. The programme so far has also given me ample time to rest – being able to ride the next day rather than being totally destroyed is really important for me!

The key thing for me though has been the workout’s focus not only on the weight you lift but also the movements involved that go into making you more supple, flexible and ultimately able to use your strength properly on a bike. I’ve eaten well, as I usually do, but not focused purely on gaining weight like I did 5 years ago. There’s no doubt that I was doing it all wrong in the gym before and that my posture and core strength are now on the right track again. I feel stronger already and more aware of the strength involved in the movements that I do on my bike and if you want to go faster like I do then that is priceless.

Bring on the races!”

Stay Strong

Ben