Top 3 Exercises for Explosive Gate Starts

One of the most frequent questions that I get from riders around the country is “what are the best exercises for gate starts?” Apparently a lot of people are looking for the “magic exercises” that will make a big difference in their perceived weakness out of the gate and/ or the few strokes immediately afterwards. First off, if you are looking for just one exercise to cover most biking ills I would have to recommend the deadlift, as a properly performed deadlift will target most of the areas aggressive MTB racers are lacking in and most are very weak in this lift.

However, this exercise is a must for every MTB rider and not necessarily specific to gate starts. Since off-season training is upon us I decided to reveal my Top 3 Exercises for Explosive Gate Starts. I think that anyone with a gate start at the beginning of the race (like you DH and 4X riders) will find these exercises extremely useful as a part of their strength training program.

First, you’ll quickly notice that there is not a leg press to be seen on the list. With few exceptions (injury being the only one I can think of right now) the leg press should never be used in an MTB strength training program. Sitting down and bracing your back against the seat back of the leg press will artificially strengthen the core. You are only as strong as your weakest link, which is usually the core’s ability to act as a platform to create strength from. By taking your core out of the equation as the weak link (as the leg press does) you create false strength, or strength that you can not use on the bike. Since you can not brace your back against something on your bike, the leg press should be avoided if you are serious about your strength program maximizing your riding potential.

1. Banded Deadlift –This exercise is indispensable in your quest to build an explosive gate start. A more advanced form of the regular deadlift, this requires the use of strength bands. These thick rubber bands are not the same as the rubber tubing you see in most gyms and are designed to add several hundred pounds at the lockout point of the lift.

By attaching the strength bands to the bar and doing a deadlift you will maximally overload the full range of motion, especially the top half, as well as really forcing yourself to accelerate and explode in order to overcome the stretching bands. If you watch a great gate start you will notice that the rider basically performs a ¼ deadlift action, throwing his hips out in an explosive manner. This action requires extremely explosive hips and few exercises can match the specific nature of this movement and its requirements like the banded deadlift.  Read more

Roll Faster

I typically run Kenda Nevegal tires because of their strong gripping characteristics ideal for tight switch backs.  I ride in terrain that varies quite a bit so these are my “all-purpose” tires.  When rolling through mud the Nevegals maintain their traction and gripping abilities while also cleaning themselves out quickly through puddles or dry terrain.  With any tire with an aggressive and bold tread comes rolling resistance.

When terrain was dry and hard I felt the tread pattern was actually holding me back and slowing me down, yet they still provided the sense of security when cornering.  I wanted to be able to decrease the rolling resistence without sacrificing much traction.  My mission was clear…I contacted Kenda.

The Solution

I connected with Jim at Kenda and he and I hashed out some ideas.  We decided it’d make sense to run a Nevegal in the front and a Small Block 8 tire in the rear.

The Outcome

After a few rides utilizing the Small Block 8 I’m able to provide some good feedback.  Running a Nevegal in the front helped stabilize steering and maintained the integrity when cornering as it paved the way for the Small Block 8′s that seemed to want to go faster and faster.  It did indeed enable me to roll faster.  Read more

Polar RS800CX BIKE in for Review

If you follow us on Twitter or belong to the our Facebook group, you were probably already aware of the Polar RS800CX BIKE that we received for review.

Finland-based Polar Electro is one of the very few companies giving Garmin some competition in the category of GPS devices for mountain bike enthusiasts.  The new RS800CX BIKE sports wrist watch is the do-all personal trainer from Polar.  Polar strives to help people get fit and improve their physical performance.  The RS800CX BIKE is their top of the line training system specifically for cyclists.

What does Polar have to say about the RS800CX BIKE?

From PolarUSA.com

Get the most out of your performance with the RS800CX. With its professional training software you can effectively plan and analyze every detail of your ride. See your route profile and total meters climbed with the altitude, ascent and descent features, as well as uphill or downhill steepness in percentages and grades to help you to track your efficiency effort while training.

• Comes with the wireless CS speed sensor™ W.I.N.D. for interference-free cycling data
• Synchronizes with the Polar ProTrainer 5™ software for guidance, analysis and creating individual training settings
• Determines if your training program and recovery time are optimally developing your performance
• Measures incline and adjusts your efforts accordingly

We will be testing the RS800CX BIKE with the following accessories: G3 GPS sensor W.I.N.D., CS cadence sensor™ W.I.N.D., and the Universal Bike Mount

Have you used a product from Polar?  Do you currently use a similar device?  We’d love to hear from you, please respond in the comments section below.

True Beauty Comes From Within

One of my most favorite people to converse with online is Keith Scott who is the design engineer for Banshee Bikes.  Keith is a wealth of knowledge and has helped me understand the design and mechanics that go into mountain bikes.  From time to time (when he finds time) he will be contributing articles to this site.

Today I asked Keith to explain Banshee Bike’s internal ribbing design for their seat and chainstays.  To my knowledge (and Keith’s) Banshee Bikes is the only bike manufacturer using an internal rib.  So what is it?

Internal ribbing makes the rear end of Banshee Bikes very laterally stiff meaning all your pedal power goes to the wheel rather than frame flex.  Frame flex is something that most riders overlook.  They think a lighter bike will always accelerate faster.  However, a heavier and stiffer bike is much more likely to beat a lighter one off the line.  Frame flex is probably equally as important as suspension design because it accounts for a lot of the efficiency when pedaling.

The process used to manufacture internal ribbing on bikes is cold form extrusion. Cold form extrusion is a process in which the material is drawn and pressed through a die which creates the shape by aligning the material.  The nice thing about extruded tubes is that the grain structure of the metal is all aligned in the process which makes the material stronger than it was before extrusion.  Similar to how forged parts are stronger than CNC machined parts for the same weight.

The rib not only increases the second moment of area and structural rigidity of the tubes, but it also makes the bikes much more quiet.  You’ve probably ridden a big hollow monocoque frame and have noticed the really loud and hollow sound made from chain lap or objects clashing agains the metal surface…with internal ribbing this noise is significantly reduced.  Not that noise when riding is really important…  Read more

IceToolz Xpert “Click” Torque Wrench Review

A torque wrench is a tool used to precisely measure the amount of force applied to a threaded connection. It is usually in the form of a socket wrench with special internal mechanisms. A torque wrench is used where the tightness of screws and bolts is crucial. It allows the operator to measure the torque (rotational force) applied to the bolt so it can be matched to the specifications. This permits proper tension and loading of all parts.

A good torque wrench is an essential tool for even the most basic mountain bike maintenance and repair. It’s important to ensure that all of the fasteners on a mountain bike are tightened to specifications for reasons of safety and to maintain its original design integrity.

The lightweight alloys used in mountain bikes make it very easy to over-tighten and strip a screw or bolt. Don’t guess! Know the correct torque settings for every screw and bolt and use a torque wrench.

The IceToolz Xpert “Click” Torque Wrench kit comes in a fitted case a contains bits of Hex, Pozi, Phillip, Slot, and Torx…32 bits in all, and a 1/4″ adaptor.

We recently used the IceToolz Xpert “Click” Torque Wrench when Installing the cleats of my Shimano SPDs on my new SixSixOne Flight cycling shoes.  For instance, Shimano recommends a tightening torque of 5-6 Newton Meters (N-m) {43 – 52 in. lbs.}.  Read more

Rays Indoor Mountain Bike Park Time Trials

Rays Indoor Mountain Bike Park in Cleveland Ohio held the “first in the world” indoor XC mountain bike time trials. The informative video below will give you an idea about how the day turned out.

Ray’s Mountain Bike Park Indoor Time Trials – Click here for this week’s top video clips

Mountain Bike Frame Geometry

When designing any basic hardtail mountain bike there are several important geometric aspects to consider. As soon as a decision is made to design a bike with rear suspension, then a number of dynamic factors must also be considered. The relevance and importance of the dynamic constraints becomes even more crucial as the amount of rear wheel travel increases to the amount required to compete in the extreme-freeride and downhill race markets.

The most important parameters such as lengths and angles considered during basic frame design are shown in Figure 5.

The dimensions of the front triangle on a well designed frame should be governed by the geometry of human bodies, and designed to be ergonomic in order to provide comfort and control. As a result most bikes are designed in three or more different sizes to suit people of all shapes and sizes.

Klunkerz Wins the 2009 ‘Cycling Film of the Year’ at the Endurance Sports Awards

The below was just forwarded on to me by Klunkerz writer/producer/director, Billy Savage.

San Diego, CA. –As a very physically fit crowd of nearly 600 of the world’s best endurance athletes, sports filmmakers, and their fans looked on, ‘KLUNKERZ’ won the 2009 ‘Cycling Film of the Year’ award at the 17th Annual Competitor Magazine Endurance Sports Awards. The film chronicles the birth of the off-road bicycle in the 1960s and 1970s, and the unique athletes and artisans credited with inventing the world-wide phenomenon.The black-tie gala was heldon Saturday nightin the Nautilus Pavilion at Sea World in San Diego, CA. This was the inaugural year for the Competitor Film Festival, which played in conjunction with the ESAs.

Cycling legends and subjects of the film, Gary Fisher and Charlie Kelly, were on-hand to support the film’s writer/producer/director, Billy Savage, who accepted the award. The award was presented by Dennis Christopher, star of the groundbreaking 1979 cycling film ‘Breaking Away’. The slightly underdressed Savage was overhead saying “I’m honored and humbled to be the recipient of this award. This award is for all of us, the cycling pioneers who trusted me to tell their story, and for my amazing crew who worked so hard on this film.”  Read more

Crank Brothers Cobalt Wheels Review

Out of the box I was super impressed with the look of these babies. Super bright blue rims with a cool new spoke design. The spokes are in two pieces that join in the center for tightening and loosening that gives the wheel a cool modern look. The hubs are definitely the highlight of these wheels, machined to perfection and coated with a shiny chrome look.

I threw these wheels on the Thursday before the 12 hour race. The transfer took about an hour and I was amazed at how well the Maxxis tires set in the rim. The dual tension skewers further add to the look of the wheel which provides a super tight and stable fit.  Read more

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