So I stumbled into racing the Steel City DH race next month… whats the best training to gets enough power in my legs to pedal and stand up for 3 mins on the bike..

Turbo trainer sprints ? Sking excercises ? its too late anyway so don’t bother just chill ?

1 month…net much you can do, just don’t tire yourself out.

Learn to ride a bike fast downhill.

Having power in the legs is useless, unless you can use it when necessary – like powering out of corners…

I recommend going and practicing pedalling hard whilst standing up for 3 minutes…

You won’t make any meaningful differences now though.

A turbo trainer, a laptop and a download of The Sufferfest ‘A Very Dark Place’ is what you need.

Don’t think there’s a lot you can do in a month, but if you had more time I’d do short (hard!) intervals, and some weight training – squats, raises etc.

Whatever you do, make sure you don’t suddenly up your training and either a) injure yourself or b) turn up overtired to the race.

Whilst you won’t be able to make much difference to your conditioning at this stage your can perfect your timing of your output and learn a little of what you are capable. Too much too soon is the usual issue – so it feels like you are giving it beans at the end but aren’t really.

thanks all,

basically screwed then.. thought so ! 1, cant ride fast.. 2, no fitness… ah well its the taking part that counts 😉

remove the front brake?

You not been riding much?

only once a week… young family etc etc.

find the steepest hill you can and run up it until you cant walk. repeat every couple of days.

only once a week… young family etc etc.

It can be hard to find the time to ride. Only way I can get any extra riding in is to ride to work.
I’m supposed to be getting fitter for the Mega, which is going OK but I’m struggling to find any 20 mile descents to practice on!

I spent last night with the local OS maps marking out all the local hill climbs of any note. Found 3 >300m climbs which I was plesently supprised by and loads of >200m.

My plan for the next few weeks is just get out and ride them! POWERRRRRRRRRRRRRRRRRRRRRRRR!!!!!!!!!!

A month seems like quite a bit of time to make a difference to me. I can’t tell you what exercises to do so though 🙂