- Welcome back, you beautiful people.
I'm going to say it, Oli Beckingsale's my personal trainer
in cross country, right?
- We're pretty much there, now.
- We're nearly there.
(laughing)
Three times Olympic XC racer,
a coach in himself as well,
coaching beautiful people just like you,
but we're going to bring it on to the channel.
And today we've got some skills
that you're going to teach us.
What is it?
- So we're going to today look at your three best winter rides.
So I've got three rides I know that I do,
some of my clients do
and I think that you'll benefit from,
you'll benefit from,
so it's my three best rides to get you fit in the winter.
(upbeat music)
(air whooshing) (upbeat music)
Okay so first ride we got,
it's a two-hour ride,
sprint in tempo.
- [Blake] Oh I love switches.
- This is a great bang for your buck ride
and the nice thing it's got a few different bits
so if the weather's bad,
it splits it up,
keeps you motivated and keeps you on point.
Alright so basically a good session.
It's good for as well for marathon racers or enduro racers
or just all-around bikers as well,
and the good thing is
it's going to hit some peak power a little bit
it's going to increase calorie burn
to get a bit weight loss
and is really going to keep us fit
and there's some good skills and speed stuff.
- [Blake] Nice!
- [Oli] It's got a bit of everything.
- [Blake] Everything.
Okay so basically a session,
if you break it down
going to be 20 minutes
just going to go and ride some trails,
just warm up and get into the ride.
You always want to have at least 20 minutes of riding
before you do anything really high-intensity
so a bit of a warm-up.
And then we're going to do 10 minutes with some sprints.
- Ooh, perfect.
- Okay so what we're going to do is
we're going to find a short little kick,
10 second-ish sprint,
roll round about 50 seconds,
and do ten of 'em.
And it's cool if you go head-to-head with a mate.
- [Blake] Yeah, right.
- Then it will be a bit of competitive
always work a bit harder.
We can do it to start the ride.
The advantage is you're fresh
and you can hit your peak power.
- [Blake] Oooh!
- All right so some good sprints early on
and then in the next hour and a half can ride.
What we're looking to try and do is
include two sections of about 20 minutes.
- Yeah.
- Where you're going to work a bit harder
- Okay.
- All right so the nice thing is it splits the ride up.
Roll some trails,
and just try and think of a good section.
- Yeah.
- Can be cross-country,
it could be a big forest road section,
or just mix it up.
And this whole two-hour ride
you can do it on one big lap,
which is what I prefer.
- Yeah.
- And link up different sections of woods,
or you could do it on a lap.
All right, whatever you want to do.
- Yeah, yeah.
- So it's 20 minutes some sprints,
and in two 20 minute blocks working pretty hard.
So you want to just be controlled of your breathing.
So if you're a marathon racer,
it's probably the pace you would do a marathon.
Like 60K race.
- Whoa!
- But not quite full on. - Yeah!
- Cross country, not that hard.
- No.
- But good tempo. - Okay.
- But it's a really good fitness builder,
and then like I said we're going to hit that peak power too.
- Perfect.
(techno music)
- Short track. - Ooh! Sounds amazing!
- Sounds painful.
- All right. - Okay.
- So this one is one of my favorite sessions
when I used to race,
but also to set as a coach as well.
This is full gas, these ones.
So like proper race specific.
- (blows raspberry)
- But they're great for adding in,
super good for motivation,
hook up with a mate,
and we're going to go head-to-head.
All right, you can do it on yourself on a circuit
and race the clock,
but these are really good fitness builders
and skill burners as well.
- Okay.
- Especially for enduro or cross country guys
because we're going to ride some technical sections
but try really hard.
- [Blake] Okay.
- So it takes a whole different meaning
- Yeah.
- [Oli] If you're out riding on the trail,
can ride a hard rock garden.
- [Blake] Yeah.
- [Oli] But when you're in control, easy.
When you're coming into it with your eyeballs everywhere,
and breathing hard. - [Blake] Yeah.
- [Oli] It takes a different domain.
- [Blake] It does.
- All right so this session an hour and a half,
30 minute warm-up,
and then you want to find a little circuit.
- Okay.
- Five minute lap. - Yeah.
- Or a 15 minute one if you're really lucky
to have a cool little 15-minute loop.
- Yeah.
- Start line head-to-head, go!
- Go!
- And you want to try and pace your effort
over that 15 minutes.
And this is quite a good one for racers as well
so a lot of guys,
if you say it's a race,
they go off like a nutter.
- Yeah.
- Okay so what we want to do is think about
yeah, a hard 15 minute effort head-to-head.
- Okay.
- If you haven't got it
you could almost make it a start of a segment
or a time segment.
- [Blake] Yeah.
- [Oli] And then try and increase your time each week.
- [Blake] Okay.
- Think about the little bits
you want to add into your circuit as well.
So you could have a little climb,
some techy stuff,
and if you've got a race coming up,
or some races coming up in the spring.
- Yeah.
- You might tune that circuit - Okay.
- So it's kind of a bit specific to what
- Yeah.
- You've got coming up.
- Ooh, okay.
- But yeah you need a good warm-up 30 minutes,
15 minute blasts,
15 minutes just chill get your breath back.
- Yeah.
- 15 minutes, 15 minutes.
- 15 minutes.
- Two lots of 15.
(techno music)
All right so our last session.
- Yeah.
- It's a two-hour one.
Half and half.
- Half and half? - Right.
- Explain what half and half.
- So what we're going to do
is going to split the session into two.
We're going to have a bit more of a tech side.
- Yeah.
- Tech hour and then hard hour, all right?
- [Blake] Yeah.
- The reason why we do that
is we want to do the technical skills
are best off done when you're fresh.
So if you want to think of anything
that's going to involve any sort of skill
or really high strength,
you want to do that at the start of a session.
- Okay.
- Okay, that's when you're nice and fresh
and you can achieve new wonderful things.
All right?
Second hour is that's the hard core fitness bit.
Now you can do that when you're half asleep.
All right so you do that in the second bit.
Skills in the front bit.
- [Blake] Okay.
- And that works with any session okay.
If you really want to improve a skill
do it the start of a ride,
okay when you're nice and fresh.
So what we're going to do with our half and half,
first hour we're going to find some cool new sections
and just session some downhills, okay?
- Yeah.
- Re-ride some sections,
do some downhill, some timed runs.
- Ooh! - Might work for some people
looking to improve it.
And then that second hour,
this is the tough bit.
We're going to have pick a climb,
ideally if you've got somewhere near you, by you,
a five-minute climb works good.
But it could,
if it's a bit flatter,
five minute forest road or something like that.
Five minute hard effort.
- [Blake] Okay. - [Oli] All right?
So it's not really hard hard.
- [Blake] Hard.
- So that sort of pace at the top of your climb,
you're working at your anaerobic threshold.
Okay that's when you start and get the tingly legs.
Okay, so at the point at that five minutes
you're really glad that the climb's finished.
But if you have to do a bit more you could.
All right, five minutes back down,
ideally down a nice downhill if you've got one.
And then we want to try to do five of those climbs.
So five times five.
Hard work. - [Blake] Hard work.
- All right?
This is a really good session
all mountain bikers for fitness,
but it's great cross-country obviously.
Marathon, enduro guys you know,
they need some good finish.
Downhill guys too.
They get time to do some really good tech at the start,
and then hit the fitness in the second bit.
- Get to their threshold.
- Get to their second bit, yeah.
- But, yeah, really good session.
- Three crazy ways to keep fit through the winter months.
They are pretty hard and muddy.
- Training started now.
- It has started now, Oli.
Thank you very much for coming on the channel,
showing us your knowledge,
and giving us all your tips and tricks.
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