PART THREE - RIDE REPLACEMENT WORKOUT

How to get fitter, faster and stronger with off-bike training and zero equipment

How do you get fitter on the bike? Just ride more. It’s a mantra we hear often. And with good reason; we firmly believe you should ride more, if given the opportunity, and this will help you become fitter. But there are two common reasons this doesn’t work foreveryone. First, your schedule probably won’t allow more rides in the week. And second, you aren’t actually improving your fitness by doing this. Fortunately, both of these problems can be addressed with off-bike training.

THE COACH

Jonny Thompson is head coach for Fit4Racing, an online fitness programme for mtb riders. Once a forensic scientist, Jonny has devoted the last 10 years to coaching athletes from Paralympians to world number-one enduro racers. His main focus with the Fit4Racing team is developing and delivering fitness programmes to pro and amateur riders. Training the likes of Adam Brayton, Jonny also sends digital programmes to riders all over the world, many of whom ride professionally.

Working on supportive movements at high intensity can simultaneously improve your ability to ride longer, pedal harder and hold positions better on the bike, basically improving your riding capability. The workout we are showing you today makes up some of the sports-specific strength and conditioning you’ll find on a Fit4Racing programme and is designed to replace a ride or to add into your training to support your rides.