It is currently Mon Dec 10, 2018 10:34 pm

All times are UTC - 8 hours [ DST ]




Post new topic Reply to topic  [ 14 posts ] 
Author Message
PostPosted: Thu Jun 09, 2011 1:18 pm 
Offline
Obsessed
Obsessed
User avatar

Joined: Fri May 01, 2009 10:18 pm
Posts: 5148
Given: 13892 thanks
Received: 5084 thanks
Bike(s): Marin 29'er; Budget SS
Favorite Trails: Cuyamaca
I'm interested in hearing what other riders on the board do in terms of calisthenics, stretching, and cross-training to improve their riding. I've been doing push-ups every day for the last few months and have noticed that my upper body is lot less fatigued during long rides.

_________________
The beginning of wisdom is to call things by their proper names.


Top
 Profile  
 
PostPosted: Thu Jun 09, 2011 1:21 pm 
Offline
Moderately Obsessed
Moderately Obsessed
User avatar

Joined: Fri Jun 05, 2009 12:01 pm
Posts: 1025
Location: Clairemont
Given: 101 thanks
Received: 562 thanks
Bike(s): Santa Cruz NomadC & V10c
Favorite Trails: Your mom's happy-trail!
I've got one of those pull-up bars that attaches to a door frame. It's got a couple different grips to work different muscles. I do a bunch of those every day and push-ups here and there. I've noticed I can bunny hop a lot easier/higher and just like you noticed less upper body fatigue when riding rough stuff. :thumbsup:


Top
 Profile  
 
The following user would like to thank McLovin for his or her post:
Canaan
PostPosted: Thu Jun 09, 2011 1:30 pm 
Offline
Moderately Obsessed
Moderately Obsessed
User avatar

Joined: Sat Aug 07, 2010 8:51 am
Posts: 1498
Given: 499 thanks
Received: 1757 thanks
Bike(s): Monocog SS 29er
Favorite Trails: Skinny & dirty
Core, core and more core. I started doing core strengthening exercises for therapy when I injured my back years ago, and it really makes a difference on the distance I can ride before my lower back starts stiffening up and complaining.

I also hike a lot. I try to do a 5-6 mile route at Cowles-Pyles every Friday afternoon, at a 3 mph pace. I did two 55-mile hikes on the PCT in the past month and pretty much flew up Cowles last Friday (or maybe it was the sanitization :x)

I want to try trail running but can't seem to get past a few runs before the shin splints kick in.

_________________
"Those skilled at the unorthodox are infinite as heaven and earth, inexhaustible as the great rivers."
— Tzun Tzu


Top
 Profile  
 
PostPosted: Thu Jun 09, 2011 1:38 pm 
Offline
Moderately Obsessed
Moderately Obsessed
User avatar

Joined: Fri Jun 05, 2009 12:01 pm
Posts: 1025
Location: Clairemont
Given: 101 thanks
Received: 562 thanks
Bike(s): Santa Cruz NomadC & V10c
Favorite Trails: Your mom's happy-trail!
random walk wrote:
Core, core and more core. I started doing core strengthening exercises for therapy when I injured my back years ago, and it really makes a difference on the distance I can ride before my lower back starts stiffening up and complaining.

I also hike a lot. I try to do a 5-6 mile route at Cowles-Pyles every Friday afternoon, at a 3 mph pace. I did two 55-mile hikes on the PCT in the past month and pretty much flew up Cowles last Friday (or maybe it was the sanitization :x)

I want to try trail running but can't seem to get past a few runs before the shin splints kick in.


What core exercises do you recommend?


Top
 Profile  
 
PostPosted: Thu Jun 09, 2011 1:39 pm 
Offline
Obsessed
Obsessed
User avatar

Joined: Fri May 01, 2009 10:18 pm
Posts: 5148
Given: 13892 thanks
Received: 5084 thanks
Bike(s): Marin 29'er; Budget SS
Favorite Trails: Cuyamaca
random walk wrote:
Core, core and more core. I started doing core strengthening exercises for therapy when I injured my back years ago, and it really makes a difference on the distance I can ride before my lower back starts stiffening up and complaining.


That's definitely something I need to work on -- what core strengthening exercises do you use?

_________________
The beginning of wisdom is to call things by their proper names.


Top
 Profile  
 
PostPosted: Thu Jun 09, 2011 2:13 pm 
Offline
Moderately Obsessed
Moderately Obsessed
User avatar

Joined: Sat Aug 07, 2010 8:51 am
Posts: 1498
Given: 499 thanks
Received: 1757 thanks
Bike(s): Monocog SS 29er
Favorite Trails: Skinny & dirty
For at home, just on the floor:
Crunches (regular, knee-up, obliques)
Hip lifts
Supermans

At the gym I'll use some of the machines.

Also try to keep my abs tightened during stretching.

I usually don't do full sit-ups because that aggravated my lower back.

_________________
"Those skilled at the unorthodox are infinite as heaven and earth, inexhaustible as the great rivers."
— Tzun Tzu


Top
 Profile  
 
The following user would like to thank random walk for his or her post:
Canaan
PostPosted: Thu Jun 09, 2011 2:30 pm 
Offline
Participant
Participant
User avatar

Joined: Thu Mar 31, 2011 11:17 am
Posts: 38
Location: Escondido
Given: 24 thanks
Received: 30 thanks
Bike(s): Rocky Mountain Slayer 70
Favorite Trails: Daley, Calavera, La Costa, Hod
I found these work outs on http://www.bikejames.com/. He has an awesome website and blog specifically dedicated to mountain biking. He has tips on nutrition and work outs. There is a pay section of his site for specific strength training work outs but there is a lot of really good free info on there as well. Here is my work out I downloaded from there.
Image
[url=http://www.flickr.com/photos/24394610@N02/5816461170/]

_________________
"Your like a dull knife, you just aint cutting it!" James Brown


Top
 Profile  
 
The following user would like to thank JPTECH for his or her post:
Canaan
PostPosted: Thu Jun 09, 2011 2:42 pm 
Offline
Obsessed
Obsessed
User avatar

Joined: Fri May 01, 2009 10:18 pm
Posts: 5148
Given: 13892 thanks
Received: 5084 thanks
Bike(s): Marin 29'er; Budget SS
Favorite Trails: Cuyamaca
^^^ It was a recent video of his on pinkbike that got me thinking about this topic. I started doing hip flexor stretches after watching his video, but I haven't been doing them long enough to expect to see any results.

_________________
The beginning of wisdom is to call things by their proper names.


Top
 Profile  
 
PostPosted: Thu Jun 09, 2011 2:59 pm 
Offline
Moderately Obsessed
Moderately Obsessed
User avatar

Joined: Sat Aug 07, 2010 8:51 am
Posts: 1498
Given: 499 thanks
Received: 1757 thanks
Bike(s): Monocog SS 29er
Favorite Trails: Skinny & dirty
^^^Consciously tightening your abs during all of those exercises helps the core.

_________________
"Those skilled at the unorthodox are infinite as heaven and earth, inexhaustible as the great rivers."
— Tzun Tzu


Top
 Profile  
 
The following user would like to thank random walk for his or her post:
Canaan
PostPosted: Thu Jun 09, 2011 3:20 pm 
Offline
Active Participant
Active Participant
User avatar

Joined: Sun Apr 03, 2011 12:37 pm
Posts: 337
Location: Discovery Hills
Given: 179 thanks
Received: 277 thanks
Bike(s): 29er and Trail Runners
Favorite Trails: Ones with beer at the end
Running a little bit(2-3mi) everyday has helped me out tremendously. Climbing is much more tolerable than it used to be and I get a lot less leg burn going downhill..

_________________
"F*ck it Dude, let's go bowling"- Walter


Top
 Profile  
 
The following user would like to thank oldskool for his or her post:
Canaan
PostPosted: Thu Jun 09, 2011 3:22 pm 
Offline
Obsessed
Obsessed
User avatar

Joined: Fri May 01, 2009 10:18 pm
Posts: 5148
Given: 13892 thanks
Received: 5084 thanks
Bike(s): Marin 29'er; Budget SS
Favorite Trails: Cuyamaca
oldskool wrote:
Running a little bit(2-3mi) everyday has helped me out tremendously. Climbing is much more tolerable than it used to be and I get a lot less leg burn going downhill..


Thanks, but I took up riding because my knees couldn't handle running.

_________________
The beginning of wisdom is to call things by their proper names.


Top
 Profile  
 
PostPosted: Thu Jun 09, 2011 3:55 pm 
Offline
Moderately Obsessed
Moderately Obsessed
User avatar

Joined: Fri Oct 31, 2008 11:23 am
Posts: 1010
Given: 2048 thanks
Received: 1409 thanks
Bike(s): Sirens: Song and John Henry
Favorite Trails: Cuyamaca
I do 12 oz curls while sitting on the sofa. When I go into cross-training mode, I eat fritos using the other hand.

_________________
Velo Ergo Endo


Top
 Profile  
 
The following user would like to thank OhNooo for his or her post:
Canaan
PostPosted: Thu Jun 09, 2011 4:15 pm 
Offline
Moderately Obsessed
Moderately Obsessed
User avatar

Joined: Wed Feb 11, 2009 5:17 pm
Posts: 1066
Location: Poway
Given: 168 thanks
Received: 789 thanks
Bike(s): Intense TracerVP / Javlin Road
Favorite Trails: Left Fork Bunker Creek
12, 16, 40oz curls, and lap pull ups. :domo:

_________________
"Give a man a fish and feed him for a day. Teach a man to fish and
feed him for a lifetime. Teach a man to cycle and he will realize
fishing is stupid and boring."
--Desmond Tutu


Top
 Profile  
 
The following 2 users would like to thank mongooseboy for his or her post:
Canaan, OhNooo
PostPosted: Mon Sep 12, 2011 12:34 pm 
Offline
Moderately Obsessed
Moderately Obsessed
User avatar

Joined: Sat Aug 07, 2010 8:51 am
Posts: 1498
Given: 499 thanks
Received: 1757 thanks
Bike(s): Monocog SS 29er
Favorite Trails: Skinny & dirty
More core makes me sore:

http://www.byrn.org/gtips/core.htm

_________________
"Those skilled at the unorthodox are infinite as heaven and earth, inexhaustible as the great rivers."
— Tzun Tzu


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 14 posts ] 

All times are UTC - 8 hours [ DST ]


Who is online

Users browsing this forum: No registered users and 1 guest


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Jump to:  
Powered by phpBB® Forum Software © phpBB Group