There is no new bundle and there is definitely no magic pill...
A huge mistake I see people make over and over and over again is looking for those quick fixes. They do not exist. There is no 'shortcut' when it comes to getting fit on the bike. You have to put in the work. Period.
We live in a world where people want overnight results with no effort. They want to take a magic pill, train for 10 minutes a week or try that diet where you get to eat whatever you want and still see amazing results. It's all BS. The only way you get as fit as you want to be is through putting in the work. You have to put in the work. In fact, I called this supplement T.A.N.S as an acronym for 'there are no shortcuts'. There is no 10 minutes a week workout. No magic pill. No fast-track lane. There are no shortcuts to the fitness you want on the bike.
With that being said, there are steps you can take each week to maximise the time you do have to train and ride. There are things you can do to see much faster results and to improve on the bike week on week. In fact, many people who follow my 12 Week Training Programme see results on the bike after only 2 or 3 weeks of following the plan (just read the reviews). A mistake many mountain bikers make, is believing they can just 'ride their way' to great fitness on the bike. While it's true you do get fitter when you ride more, it can only help you so much. If all you do is ride, then you'll end up with postural issues. You'll be more likely to get aches and pains. You'll have a much higher chance of injury when you crash. And you simply won't be as fit, fast or as strong on the bike as you could be. To get as fit on the bike as you want to be, there are 4 areas of training you want to focus on.
Read on to find out the 4 areas you need to focus on to get as fit as you can on the bike...
The 4 Training Areas To Maximise Your Results On The Bike
1. Ride More
While it's true you can't get as fit as you want to be by riding on its own, please don't take that to mean you don't need to ride (as if you wouldn't want to!). You absolutely need to ride regularly to see improvements in your fitness on the bike. You need to be pushing yourself and you need to be spending that time in the saddle. More time spent riding absolutely translates into better fitness on the bike.
2. Resistance Training
Next up, you want to be resistance training 2-3 times per week. This can be in the form of weight training or doing bodyweight workouts. Resistance training (when following a good plan) allows you to iron out any imbalances you might have as a rider. Most riders have stronger quads than hamstrings for example. Their shoulders tend to be very hunched. They often have very weak lower back and cores. They can often find they get aches and pains during and after a ride and they may also find they get BATTERED on the descents and feel as though they have done a round with Mike Tyson at the bottom of a gnarly descent. The best way to correct all these issues is resistance training.
3. Interval Training
Riding is great, but once or twice a week you need to push that intensity up. Intervals are most easily carried out on a static bike, but you can do them outside on your 'real bike' too (you may do them on a commute, do hill repeats or do them at the end of a ride for example). The good thing with intervals is that you only need to do a 20-40 minute session to absolutely batter yourself and see real results. Intervals are simply workouts on a bike where you go really hard...and then chilled...for a set number of reps, time, RPM and resistance. You push your body to a level it isn't used to operating at. This forces it to get fitter and stronger. It translates into better fitness on the bike and much faster recovery periods while riding. Think of those times were you get REALLY out of breath or your legs give in, maybe at the top of a climb. Or after a short sprint. Or after a descent. Intervals will allow you to take longer before you feel that tired...and they will help shorten the length of time it takes to bring your heart rate down again and recover again. They also teach you to become mentally stronger because they f***ing suck to do. They HURT!
Finally, flexibility is an area the VAST majority of riders neglect. If you want to move properly on the bike, get less aches and pains, produce as much force as you can and reduce your risk of injury then you need to stretch. Stretching daily really helps.
So What Now?
If you are really keen to get as fit as you can on the bike, with the time you have, I really recommend checking out my 12 Week Training Programme. It's been bought in 43 countries, has received over 132 5* reviews and is officially recommended by the British Heart Foundation.
In the plan I show you how to train right to get the best results on the bike you possibly can. You have 12 weeks worth of home AND gym plans (you get both). 12 weeks worth of interval sessions. And daily MTBer specific stretches. It's essentially your one stop shop for everything you need to get fit on the bike. And it's really low priced...so that's always a bonus.
Thanks for reading.
I recommend you take a look at the 12 Week Programme here :