plyometrics if you can! I do a lot of body weight stuff, but I also do squats with weights, and lunges with dumbells.
But I have not done races yet, but I have seen a noticeable difference in my riding. I am doing a race next spring or summer called the BPMS150. It is a road ride, but it is about 170 miles in 2 days. from Houston to Austin Texas.
And then of course the greenbrier challenge.
I dont really "train" for the races around here, but I do compete in them (XC). My "workouts" are just my regular muay thai training things. Mostly body weight, runs, and sprints. Lunges would work great for biking IMO. Get 2 45 dumbbells and just lunge your way across the basketball court. Most people screw up and go for "sets / reps," but time is more efficient IMO (2 minutes of pushups, do your max amount possible, etc etc).
I dont see why burpees wouldnt work well too. Box jumps would probably work pretty well also. These are things I do most days anyway, but I dont see how they wouldnt help someone training for riding only.
thanks! I totally forgot about lunges with weights. I was thinking of doing a box. I went to a track workout with my club running team and we did 1.5 min mountain climbers in 400m runs and I think those are very useful. I'm gonna have to find a big box somewhere...or use my dorm chair.
I've been lifting for upper body and riding my single speed every day on the trail. I go for longer rides to build my endurance. I also ride my dirt jump bike on my pump track a couple times a week.
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