Three-time downhill mountain bike world champion Greg Minnaar shares his tips for upping your mountain bike ante1. Mountain bikers should try running and road cycling too
“Cross-training is the best part of our sport because you don’t have to train in the same way every day. My base training over winter is usually about three hours on the road bike. I also run up to about 15km. That slowly comes down to about an hour and a half of interval training as I get into the season. I run a lot and enjoy it, so I try to fit it in twice a week. I also ride motocross once a week to keep the speed and develop my upper body and forearm strength.
“I spend three sessions a week in the gym — full-body, leg, upper body and core — so it’s pretty physical. After breaking my radial head a couple of months ago I am trying to keep my back and shoulders active, and get my muscles to fire up on my forearms and lower biceps. For me it is mainly push-and-pull exercises in the gym, trying to make sure I use my back muscles and not just my shoulders and chest.
“You need a lot of strength in your legs as you are in a half- or three-quarter squat position for four and a half minutes downhill. And throughout that, you are balancing against different forces, so I do a lot of squats and deadlifts too.”“Growing up I hated oats. I couldn’t stand them. But my girlfriend showed me how to soak them in almond milk in the fridge overnight. It makes them much tastier. I also throw some fruit in there. That is my latest way to start the day before training.
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