7 PERFORMANCE METRICS THAT EVERY MTB'ER SHOULD STRIVE TO MEET

Our gym test is designed to gauge mtb-specific skills - how do you measure up?

From leaderboards to race results, to having the lightest bike, we all love to compare ourselves to others. And even if you're not outwardly competitive, secretly, it's human nature to size each other up. So this month we've put together seven performance metrics that every mountain biker should meet, or at least aim to achieve.

Some riders will breeze through all seven challenges, while others will find gaping holes in their ability, which in turn will provide areas for improvement that will ultimately make you a better rider. And that's because this isn't a random collection of challenges. No, these performance metrics have been chosen specifically with mountain biking in mind. By completing the seven challenges outlined here you'll be testing your strength, balance, power output, stability, coordination and mental fortitude.

In terms of the muscles used, some of the tests overlap, so you wouldn't want to perform dead hangs right after pullups or deadlifts, as your grip strength will be pre-exhausted. To set yourself up for success, we recommend starting at the top of the list and performing one challenge each day over the next seven days. The benchmarks are all based on the average rider, not the elite, but given that very few of us are average, don't be disheartened if you suck at some of them, as it presents an opportunity to improve off and on the bike.

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.