DH training & the gym

patchesuk

Ok, So I've entered my first race this Saturday (Caersys Cup).

I have intended to start racing in the next Pearce Circuit however I saw that there was this last race and thought, why not.

Knowing that I wanted to start racing I joined a Gym about a month ago. I go between 2/3 times a week and then ride either XC, Dirt or mostlly mini DH at the weekends (Mainly at Aston Hill, chicksands or The Forest of Dean).

At the gym I tend to break up what I am doing.

Tuesday: 2km row, 2km sprint, 4km row.
Wednesday: 45min Spnning session (seriously though... feel like I'm cheating on the bikes!) followed by a 20/30min swim and then the jacuzzi.
Thursday: 1km row warm up. Circuit Weight training for an hour. This varies everytime, however I do tend to push to failure.

This routine does vary, sometimes I miss tuesday rowing session.

What do others do to train? I know this may read like I'm aserious fitness junkie... I'm not. I have always hated gyms however have joined with the sole purpose to improve my riding strength with winter incoming.

Any suggestions or routines that you find effective?

Clint.

thebikeschool

That sound like a good training program.

What i do is 3 day split workout at the gym, ride XC twice per week and downhill every Sunday.

This is how my normal week looks:
Monday-Chest,Biceps and abs
Tuesday-Xc ride
Wednesday-Back, triceps and abs
Thursday-Xc ride
Friday-Legs,shoulders and abs
Saturday-rest
Sunday- Ride DH

I do around 8-12 reps and 3 sets when weight training followed by streches after each session

Cheers Adam

patchesuk

Cheers, I'd like to get the XC ride in during the week but there is just nothign near me that is worth doing. Having said that I've just got a roadie so hopefully that will give me my mid-week kick!

Do you use protein supplements? I've been dabbling but not 100% sure of their worth.