| TRAINING TIPS: |
Spring is here! For many of you, riding (MTB & Moto) has begun, or is just around the corner. With this in mind, we wanted to provide some suggestions regarding how to balance your training (off-bike fitness) and riding (on-bike fitness & skill development). Here’s some tips regarding: How should you incorporate riding with training with? We have developed our online training with a ‘quality over quantity’ approach. Meaning, our training should allow the time and energy for 1 – 3 rides per week, in addition to continuing your training as prescribed. How should you approach your riding (for on-bike fitness & skill development)? We suggest your riding focus on either 1) on-bike fitness; targeting stamina/endurance development (adding duration as you progress) OR 2) on-bike skill development; targeting riding technique, line choice, and bike set-up. For either, we suggest choosing the time and energy available, as well as areas you feel you need to target most. Should you train if fatigued? Again, our prescribed training should not consume all of your energy, in fact many of our programs may possibly increase your energy and recovery. Do not feel that each and every workout needs to be fatiguing or exhausting, as we suggest varying or lowering intensity levels when needed. Training at lower PIL (Perceived Intensity Level) can also be beneficial, as it can boost your recovery and progress. We do not recommend a ‘all or nothing’ approach to your fitness development. As we always say, listen to your body, push when feeling good to push, and pullback when it feels right to do so. Additional tips: Miss a few training days during holidays or when sick? Don’t worry! We suggest continuing your training from where you last finished. Don’t try and make up the time by doubling up workouts, as this could just lead to overtraining and limiting your development. This is why we provide the additional access to your training (4 week programs = 8 weeks of access / 8 week programs = 16 weeks of access / 12 week programs = 24 months of access), so you have the additional time to complete your programs. What if conditions limit your on-bike training? Try substituting with running, hiking, swimming, etc. for your prescribed cardiovascular training. Are you having trouble finding the time to train? If so, maybe consider setting up a home gym. If you are and could use some guidance in selecting equipment, get in touch with us (info@performxtraining.com). We can also provide 15% discount on Ancore (pulley systems) and preferred support on Concept2 (stationary row, bike, and ski equipment). Should you increase resistance and/or repetitions during the period on your program? As outlined in our instruction, we do not suggest you focus on increasing resistance and/or repetitions during period on your program. Instead, focus on improving your form, technique, ROM (range of motion), stability, alignment/posture, and tempo (speed lifting/lower resistance). You will gain more athletic performance by following this procedure. As we remind our athletes… your first priority should not be increasing resistance and repetitions… it should be improving kinetics (movement) and athletics (form, technique, stability, etc). What to do when you have completed your online training program (4, 8, or 12 week period)? If you are getting close or have finished up your online training, we suggest either 1) Repeat the entire program, or individual routines within the program that you feel benefited/challenged you the most. This is also why we’ve provided the extended access to your online training. Each routine is relatively short in duration, so repeating one or all of them for 1 – 3 weeks can be fairly productive. OR 2) Follow-up your 4, 8, or 12 week program with one of our Accessory Programs. These programs were developed with our 4, 8, & 12 Week Online MTB, Moto, & Actions Sports Training clients in mind. The programs are a great compliment to the ‘sports specific’ MTB, moto, & action sports training. If unsure which to choose, feel free to reach out to us (info@performxtraining.com). Want some advice on nutrition? If yes, email us at info@performxtraining.com, and we’ll provide you our ‘PerformX Nutrition 101’ guidelines. Want to add some yoga? Follow our YouTube channel, including our PerformX Training – Yoga Foundation Basic series: PerformX Training – Yoga Foundation Basics Part 1 VIDEO HERE PerformX Training – Yoga Foundation Basics Part 2 VIDEO HERE PerformX Training – Yoga Foundation Basics Part 3 VIDEO HERE PerformX Training – Yoga Foundation Basics Part 4 VIDEO HERE PerformX Training – Yoga Foundation Basics Part 5 VIDEO HERE Our goal is to provide you with the best online MTB, Moto, & Action Sports training available. – Todd Schumlick / ownerwww.performxtraining.com |