Editors note: the following is an excerpt from the recently published e-book "Ride Hard - the wild world of BMX/MTB" that will be available in paper-back in early 2006. This section is applicable to all athletes looking to improve their abilities or the average person looking to improve the life. "Ride Hard" chronicles not only the life and demands of those who know the fine line between success and failure in bike sports but also how you train for them. From one rider to another "Ride Hard" is for those of you who know how to live life to the fullest.
The Goals First let's go through some basic ideas on off-bike training. Training should be done such that it elevates your riding ability pure and simple. One typical mistake, for those who to train, is the weight-room junkie, getting all yoked-up but having no-game on the bike. While dedicated to his/her training, this type of training mindset is off target and doesn't improve performance in anything outside the confines of the precious gym. Equally, the error of many training concepts today is that they have confused generalized training with intense specialization. In an effort to train with a back-to-basics intent the individual inadvertently specializes in weight room work that dials into movements that degrade riding abilities. Thus our off-bike work must prepare properly for intense specializing to riding and the inevitable situations resulting from falls and spills.
The Solution With this understanding the Renegade plan of attack is uniquely different because it isn't concerned simply with certain exercises or training mediums but with the underlying Renegade Concepts of Training which are:
I. Movements trained, not musculature II. Efficiencies of movement reinforced III. Motor patterning and grafting IV. Postural alignment is perfected V. Stabilization in the most destabilized training environments VI. Force developed such that it can be projected, accepted and redirected at maximal levels. VII. Adopt chaos as your "home". When Hell becomes the cradle I rest in -- all else is easy.
I. Drive, Determination II. Sport Skill Skill -- Riding Technical Needs III. Range of Motion, Static IV. Range of Motion, Dynamic V. Agility VI. Linear Speed VII. Strength VIII. Work Threshold / GPP
I. increase work threshold, levels of fitness II. assist in muscular recovery from arduous training III. provide a unique variation to training that may have become monotonous or routine IV. enhance motor skills, general grafting of movement V. provide a conduit to sport-specific movement patterns where appropriate or transitory effect during training macro-cycle VI. development of sub maximal explosive work and introduction into "complex" styles of training VII. prepare the psychological process of concentration with the "fog of war" VIII. development of espri-de-corp and a relentless thirst for victory