Re: Strength training...

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: I split the strength training in different goal settings. : Example : : For a biker ,it may be fair to say , that the endurance , the coordination and the technique for his leg muscles may be best trained on the bike. What is more difficult for the leg muscles on the bike is the intramuscular coordination. : Therefor we try to do this goal setting of the bike and depending on the athlete we will do some weeks on equipment and some week functionally on the swissball. : Intramuscular strength would be heavy load small amount of reps , explosive motion., Try to avoid hypertrophy and therefor control EMG and hypertrophy , resp. interrupt the training with a break or different exercises, as soon the EMG activity stops to increase. ( end of recruitment and the chance of hypertrophy is increasing. : Goal of that training : increase maximal strength , which means the critical 30 % of maximal strength will be higher ( blood flow) and the actual muscle pressure on blood vessels is now less by the old 30 % intensity. : For a crosscountry skier we do this idea on his arms as well. : The core strength is an interesting area . ( For me corestrength is not just rectus abdominis but much more important is for me the deep backextensor muscle system with multifidus , rotatores , interspinal and all the other intrinsic muscles. : In MTB you need on the one side extremly well trained balance and besides the inner ear which may help us in this task the intrinsic system as a proprioceptive system may be at least as important. On the other side you like to have a lot of STF fibers in this core area also as a : " cleanser " of Lactate , together with other muscles, heart and STF fibres not in full workout mode. . : So this area will be trained as STF challange , and as better the athlete is as more can we use here the LBP for this muscles and therefor the HR. : Upper body area : Goal STF so local endurance training with below 30 % of maximal strength. : As you can see we have very little anaerobic lacticid exercises. : The only moment we work anaerob lacticid is , if we try to gain some hypertrophy in very specifique cases in different sports, but not in MTB where we are controlling body weigth strength ratio. : Summary : : Strength goal : 1 : FTF b . Intramuscular : training .FTF x up to 75 % max strength : FTF x to STF type of activity 30 - 50 % max strength. : STF pure endurance sport specifique training : When do I chose what. : Assesing the athlete and try to find out his weakest area at that specifique time , reasses after 6 - 8 weeks and adjust the training. : Lastbut not least and very important for us is the strength of the respiratory muscle system. : Some reserach is out there , which claims , that up to 30 % of the Oxygen used may be used by the respiratory system. : So we do a lot of respiratory training, and this may actually be anaerob lacticid. : Reason. The only time I may push the respiratory system to the limit may be in a race.So it seems I never actually train that system very good. In the most endurance rides I may never have this system close to the limit. This may be a reason why a lot of people think you have to train very hard. : This system can be trained separate from the rest of the body and I may be able to do a good workout without having the risk of overusing the rest of the body. : If I like to do this more often , I may overload the rest of the body .If I separate this I can do a hard racelimitation for the breathingsystem without stressing the rest. A top equipment but expensive is the spiro tiger , but you can use chaeper ideas and get the same benefit. ( It is just a question of quality controle more o less like a chaep roller or an expensive wattage trainer. Depending where you stand and how you like to test you have to chose for you the right equipment. : So this for now , but you may have now even more questions than before. :

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