Enduro Riding Tips

ENDURO RIDER TIPS – HOW TO BALANCE YOUR TRAINING

HOW TO BALANCE YOUR TRAINING

Balancing your training can be somewhat of a complicated affair and needs a certain degree of planning.
Rushing out and doing some monster training sessions is most likely going to demotivate you, cause you some injuries and keep you off the bike. Not the result we are looking for to say the least. The key is to
start slowly and deliberately.
We use periodization to plan our training, which is essentially a series of time blocks, which we use to build up our training volume and intensity and ultimately our overall fitness. These blocks of training are
generally around four to six weeks long with a one-week rest block in between.
For an untrained person, we normally do a 3-6 month building phase. The first block is inevitably an aerobic block at low intensity including mobility and stretching sessions. The second block is usually a
mix of low intensity and high intensity sessions with a few low intensity strength sessions focusing on form only. And the third block focuses on strength and power sessions.

After the building phase you can move into a specific phase of training where you train for the demands
of your sport which for Enduro is an even match of high and low intensity aerobics, strength and power
and mobility and stretching.
In a nutshell, start off slowly and build your training progressively by increasing volume and intensity
one at a time. Next month we talk about training zones and the 80/20 rule for race training.
Happy training guys
See you in the mountains… TB

~ Jason Livingstone ~

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ENDURO RIDER TIPS – STRENGTH TRAINING FOR ENDURO

Strength training for enduro

This is blog post 2 of our 5 part series on off-bike fitness. In our last post we discussed the 2 types of aerobic training, this month we will look at strength training. Most people are under the impression that endurance athletes don’t need to do strength training, this however couldn’t be further from the truth.

Strength training, which could take the form of body weight routines, resistance circuits or weight lifting, have major benefits for endurance athletes.

Firstly they help to speed up your metabolism which in turn helps body weight management. Strength training significantly improved bone density, especially plyometric routines. It stabilizes your joints and strengthens tendons, ligaments and muscles which plays a massive role in injury prevention. Essentially when you crash your bike you bounce better.

Of course it also makes you stronger, more powerful and improves muscle endurance for all round better performance on the bike.

It doesn’t need to be elaborate, complicated or time consuming either. Doing just 3 sets of 3 simple movements like a Squat, Bench Press and a Row 1-2 times a week will yield unbelievable gains in performance.

Catch you next month and remember, what you put in is what you get out.

Trail boss

~ Jason Livingstone ~

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ENDURO RIDER TIPS – AEROBIC FITNESS FOR ENDURO

Fitness

Your aerobic fitness is one of the key fitness elements that make up your conditioning for hard Enduro whether you are just having fun on the weekends or training seriously for races.

Aerobic fitness should be trained in two different ways in order to build a big and efficient aerobic engine for yourself, namely core aerobic fitness and peripheral aerobic fitness.

Core aerobic fitness is that traditional long slow steady aerobic training usually done at under 60% of max HR. This training takes time but is essential for increasing heart size and strength and output volume. This is what gets you through the long days in the saddle.

Peripheral aerobic fitness is your ability to clear lactic acid build up in your muscles after a high intensity effort like climbing up a pass or scrumming your bike over a step. Your peripheral aerobic system is conditioned by doing HIIT training.

If you want to have more fun or be more competitive on your bike add both these aerobic disciplines to your weekly off bike training.

TRAIL BOSS

~ Jason Livingstone ~

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ENDURO RIDER TIPS – THE IMPORTANCE OF DELIBERATE PRACTICE

Trail Boss Enduro

In Sports psychology we call it “deliberate practice” but in the sport of Enduro it is mostly referred to as “skills training”. In essence it is the repetitive practice of a specific drill over a certain amount of time or repetitions. The aim of the game is to train neuromuscular pathways, the nerves and muscle that need to communicate together for a specific movement, to become more efficient.

Many riders find this type of training a bit boring and tend to avoid it, believing that similar results can be achieved by simply going on an out ride with their mates. Unfortunately, this isn’t the case. With too many complex movements involved on an out-ride it is not specific and repetitive enough to cement specific muscle firing sequences together.

“Flow” is essentially the opposite of “deliberate practice” and is the state you feel when everything is going right automatically, you feel like you cant put a foot wrong and you don’t need to think about how to do the moves… ever have those days or moments?

The state of “Flow” is one of the direct results of “deliberate practice” where your neuromuscular system is tuned in to exactly what movements are needed on a microsecond by microsecond basis. “deliberate practice” is used in training in order to achieve “Flow” in competition or racing.

Whether it’s slow wheelies, pivots, static balance or corners, it pays to get out there and do your drills for half an hour once or twice a week. And if you do you can expect to have a lot more fun on or out-rides and be a lot more competitive in your racing.

Keep things tidy… see you on the trail

TRAIL BOSS

~ Jason Livingstone ~

 

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OUR HARD ENDURO AND ADVENTURE COACH – JASON LIVINGSTONE

Jason Livingston - Trail Boss EnduroBorn in Cape Town but growing up riding dirt bikes in Natal, combined with a Grandfather and Great Uncle that raced at the Isle of Man TT and you have the fuel and spark that fired a lifetime of motorcycle passion.

Whilst working and traveling abroad for 15 years Jason toured many countries both on road and adventure bikes including the USA, British Columbia, Central America, the Caribbean, France and Italy and most countries in Southern Africa below the Sahara.

In 2010 after returning to South Africa Jason set up a riding school in Southbroom on the South Coast. He focused specifically on technical skills and endurance training for stage races like the Roof of Africa and the Impi Hard Enduro.

Currently Jason Coaches for KTM Durban as well as training private clients for the Roof of Africa and other stage events. He is a Strength and Conditioning coach, Functional Movement Specialist and has a passion for the science of endurance and Nutrition that drives performance.

~ Jason Livingstone ~

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