Strength training for cyclists
The aim of strength training is not to create huge muscles but instead to make the supporting muscles stronger. This training will be done in 5 sets of differing weights and repetitions. This is only a guide and you should discuss your training with your gym instructor.

Sets:

• Set one: 20 reps at an easy weight, to warm the muscle group.
• Set two - four: 8-12 reps at a weight that you can only just complete. (We would suggest 8 reps to start with)
• Set five: 20 reps at an easy weight again. Usually this weight will be less than your warm up weight.

• Warm up 10-20 mins on a bike
• Leg press or squats
• Leg extension
• Leg curls
• Back extensions
• One arm dumbell rows
• Warm down for 10-20 mins on a bike or swim, and stretch

The importance of hydration
One of the key factors in ensuring that you perform at your best in a race or training sesson is your level of hydration. The loss of as little as 2% of your body weight through sweat can impair your performance.
In general it is quite easy for people to lose 1L of fluid during each training hour. Hydration status is also critical determinant of your capacity to recover successfully; the more dehydrated you become, the more you will suffer.
Whilst most people believe that their body will alert them to when they need to drink thirst is a poor indicator of dehydration. Thirst tends to lag about one hour behind your body, so by the time you feel thirsty, your body is likely to already be dehydrated and your energy, work capacity and power output will have already begun to suffer.
The key to maintaining your hydration levels and optimising your performance is to drink 1 to 1½L of water and electrolytes for every hour of exercise you do.
Please visit our nutrition section for hydration products. Click here for nutrition products.
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Mastering a wheelie
Wheelies are essential to allow you to go over obstacles and aid in your successful landing over drop offs. The easiest way to practice a wheelie is to place a small stick on the trail. This will enable you to practice your timing without fear of hitting the object. Whilst mountain biking is an enjoyable sport we suggest that you always ride within your limits and if you are unsure after reading these directions as to how to do a wheelie please do not attempt this action before consulting a mountain bike instructor for further advice.

Begin by pedaling in a straight line in a middle gear (ie easy to push along) then lean forward placing your weight over the bars, and get your leading foot ( the foot that leads when you ride with your pedals level) into the upright position. Slide your bottom back slightly off the back of the saddle then push down with your leading foot and pull up on the handle bars. Make sure that you pull the handle bars towards your chest so that your body is in the same position, before and after getting the front wheel off the ground. This will help you keep your balance. Once you have the wheel off the floor you need to find your balancing point. Remember to keep pedaling whilst you are finding the balance point. If the front comes up too far, use the rear brake lightly. If the front starts to fall, pedal harder and move your weight further back. If you have a problem keeping your balance the easiest thing to do is to slide backwards as you lift the bars and turn them slightly to one side. You can also keep your balance by shifting your knees in and out and side to side.
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Safely negotiating small objects
It is almost a guarantee that at some stage in your riding life you will need to clear a small object that has been left on the track. Whether it is a small log or a rock in your path you need to know the correct and easiest way to safely navigate this object. Whilst mountain biking is an enjoyable sport we suggest that you always ride within your limits and if you are unsure after reading these directions as to how to do clear an object in your path please do not attempt this action before consulting a mountain bike instructor for further advice.

The key to clearing an object is to ensure that you have enough speed. You will need to stop pedaling before you reach the object so make sure that you have enough pace to carry you over the object once you are three feet away from it.

As you approach the object prepare yourself for the impact of hitting the object, get both your legs bents, make sure you are out of the saddle and level your pedal cranks to create the maximum clearance possible.

You will need to move your weight slightly backwards to allow the front wheel to easily move over the object whilst also bending your arms slightly to prepare for the impact. As the front wheel hits the object, let the bike come up towards your chest by bending your elbows.

Once the front wheel has cleared the object bring your arms back to their original position as this will push the bike away from you and assist the rear wheel to clear the object. You will also need to return you weight to the centre of the bicycle to remove the weight from the rear of the bicycle.

You have now safely cleared the object. As with all new skills this may take some time to master.
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