I’m here at the 2018 National Strength & Conditioning Association Coaches Conference in Charlotte, North Carolina. Highlighting meaningful connections. I’ll be discussing how it all pertains to mountain biking for strength & conditioning, my training, and mountain bike performance. As we approach the 2018 season, it’s important to make sure we have as much information as we can to help us train for our sport.
**This is going to be a living document. I am going to share it now, but know that it will be evolving. I will also be refencing back to it in future posts as well. If there are any specific areas, that you’d like me to address please use the contact form at the bottom of the page.
Shawn Jenkins, MS, ATC, CSCS – Strength & Conditioning Coach: Much More than sets and Reps
We see our athletes at their highs and lows
We change lives
We have an impact in and out sport
Sharing myself with my athletes
Coaching the sport coaches on how to coach an athlete to get the best out of them.
Setting the groundwork to make connections
Invite my athletes to participate in activitiese I enjoy (in this case mountain biking and/or lifting).
This role is not about me
Ron McKeefery, MA, CSCS, RSCC*D – Bridge the Gap Practical: Conditioning Program Design Workshop
Warm-up for conditioning follows the goals of the sport coach
Each warm-up exercise is an assessment of how the athletes are moving on that day. Another words, every exercise tells a story. What should a warm-up for a ride tell me? What’s the goal of the ride? Is it a skill acquisition ride, a conditioning ride…How am I categorizing ride type?
Making the connection between field training speed, agility, and explosive power to similar aspects on a bike. How do we make them transferable? How do we do this on a bike?
Warm-up, Stretch, Technique
Agility for riding. What’s involved? Cones, hurdles, trials. Go beyond the basics of turn. Create an environment where it’s safe to make mistakes.
Brad DeWeese, EdD, MHS, CSCS, *D, NSCA-CPT, *D – Bridging the Gap Practical: Programming Tactics for Speed/Power Athletes Training Toward the 2018 Games
Rate of force development. coming out of turns and off the start.
Sprinting is a reaction at least when it is on foot. On a bike it’s a learned skill. We can’t rely on the stretch shortening cycle.
Self selection and transfer – gear ratio selection. Increase in strength = high gear. Start with a higher top speed. Faster acceleration
Tempo – sustained climbing in a lower gear. Less energy expenditure.
Gerard Mock – ABC Skips
Connects to MTB – technique, and cassette gearing selection
Remove componenets to teach specifics that are not being grasped.
Sprinting is neurologic fatigue – diminishing technique.
Jim Davis, MEd, MA, USAW – Character by Design: Research Based Methods for Behavior Change
The Good Athlete Project
Purpose – Athlete, Education
Know your why
We are working with Purpose
Character by Design
What do they (athletes) want? Open honesty
Identify my mission
Parent involvement and/or participation is not parent disurption
“You cannot get big unless your core is rock solid” – Jim Davis
Frame work to high order performance
language, communication, receptiveness
Eat (Nutrition) Move (Exercise) Sleep (Rest)
Morality & Mindfulness
Levels of Motiviation
-1 – Moving in a negative direction
0 – Unmotivated
1 – Move towards a positive direction
2 – Actionable steps
3 – Actionable steps with support
4 – Actionable steps with suppor and understanding
5 – Internalized process of motivation
Joe Kenn, MA, CSCS, *D, RSCC, *E – So You Want to Be a Strength Coach (Keys to a Prosperous Career)
Things you –
1 – Attitude – being an example by controlling your actions
2 – Preparation – being off the script (OTS), educate, learn, be effective, communicate.
3- Effort – joyful, high energy. Energy in things we like. Fulfillment comes from effort. Care! Attitude, Effort, & Relationship. Preparation = Attitude + Effort. Control your inner ape
Coach Kenn says watch The Devil Wears Prada
4 – Role, chameleon, law of the niche, law of the catalyst, always be professional, expectations
5 – Base fundamentals – why, mantra, aspiration. This profession is not about me. It is about those who came before me. And those who will come after me.
6 – Successful vs. Significant. Base fundamentals. Mission (culture & vision): Performance, production, protection, preparation. Who are you? Teaching. Methods/Systems, Sports performance culture. Free nuggets.
“Learn how to coach.” – Coach Kenn
Challenge – What will you do when you get off the cushion?
Cal Dietz, CSCS – Programming for Training the High School Multi-Sport Athlete
Ankle mobility → Strength → Power & Control connection
Triphasic: Eccentric → Isometric → Concentric
My connection to MTB: Upper body stretch shortening cycle (SSC). Lower body – Pedaling is non-SSC, but descending requires SSC to respond to ground reaction forces. Suspension plays a key role.
Wks 1&2: Eccentric 6:0:0:0
Wsk 3&4: Isometric 0:3:0:0
Wks 5&6: Concentric 0:0:0:0
We cause stress to initiate adaptation
Lift Heavy → Speed
French contrast method
High quality training
Skill is key: everything is skill
Cluster sets: singles, potentiation clusters
Lactate retention method
Adaptation over performance
John Garrish, MS, CSCS, RSCC – Social Media and High School Athletes
Social learning theory
The positives from social media are plentiful if we stick to a set a rules.
I obviously didn’t take a lot of notes during this presentation, but the nuggets were present in almost every sentence. That made it quite challenging to keep up! More to come on this topic for sure!
Ashley Jones, MSc, CSCS, RSCC, *E – What Works: Based in Science, Grounded in Reality
Addressing concerns, technique, load over time
There was a lot to go into with Coach Jones.