INSPO Fitness Journal September 2017

High Performance on
TWO WHEELS
Nothing gives you that amazing feeling of total freedom more
than riding your bike. I will never forget the total look of joy
and excitement of my three-year-old the first time he took his
runner bike to the BMX track and rolled all the jumps.
Rounded back poor posture and poor
control of the core.
BY JOHN APPEL
It seems he went through a pair of
gumboots every six weeks, using them
as brakes on his bike. Now eight years
later, he still gets that same look in his eye
whenever he is on his BMX, MTB, or MX
bike; anything with two wheels creates that
enjoyment.
I guess the chip doesn’t fall too far from
block; whether it’s bombing a downhill run
or clearing the step-up on the MX bike, I
absolutely love the freedom a bike gives you.
This passion for two wheels saw me racing
MTB cross country all through physio school
and drove me to study the biomechanics
of cycling, in a quest to improve my own
performance and avoid injury.
Now almost 20 years since qualifying
from physio school, I’ve had the honour to
work on strength and conditioning, and injury
management for professional motocross
riders, downhill mountain bikers and up and
coming BMX riders.
My training principles and injury prevention
strategies have been used to great success
and have played a role in helping riders
secure a NZ National Motocross title each of
the last 11 years. In 2009, Brook MacDonald
secured the World Downhill MTB championship.
Brook is now a full-time rider with
RedBull in the World Downhill MTB circuit.
For all of the world class athletes I work with,
BMX is a strong component of our training
routine.
I love BMX for developing the ability to
ride at a very high heart rate, whilst not losing
focus and maintaining good technique.
There isn’t much room for error in BMX and
fitness is the number one injury prevention
strategy for BMX. You simply can’t afford to
lose focus in BMX.
For this article, Hamilton BMX rider
Baylee Luttrell demonstrates what I am
talking about and demonstrates as my photographic
model.
When a rider is not strong enough or
has a muscle imbalance, the technique is
the first to go. There are two things I look
for in technique that tells me whether there
might be a strength issue. The first is hip
hinge during jumping or manualing the
bike. Simply put, if the back is rounded (like
image 1) the rider is asking for injury, or at
the very least is inefficient and will fatigue
quickly. The rider needs to learn the hip
hinge correctly and under load. The correct
ready position (image 2) through the manual
technique features the back straight and the
hip hinging correctly. This generates much
more power and efficiency for the rider.
One of the best all-round exercises for
creating good hip hinge and strength in the
legs and back is the classic kettle bell swing.
For my younger riders, I use a small 2kg or
4kg kettle bell and build correct technique.
Once my riders reach the teenage years, then
they progress up to between 12kg and 20Kg
depending on strength and ability.
The second thing I look at is how well the
rider can pump the arms and upper body
on the bike. Since BMX doesn’t have any
suspension you must use your arms to soak
up some of the bumps (image 3)
The ability to do this correctly and in
good form generates energy into the bike
and will improve a rider’s performance.
This takes a lot of arm/shoulder strength
Good hip hinge, straight back and
power to the legs.
Good hip hinge and soaking up
with a solid upper body
along with a very strong core. One of my
favourite exercises to increase this area of
performance is the kettle bell to row. It works
shoulder, back and core together to really
take the rider to a new level.
To the left is an example of the bottom
and top position. This is best done with a
kettle bell but requires good arm strength
to maintain balance on the kettle bell. If you
are just starting it’s best to use a dumbbell as
pictured.
Get stuck in and do some training. You
will be surprised how much faster you can
get. If you are getting any pain or discomfort
with any of these exercises you are not doing
it right and will need some expert guidance.
Until next month ride hard and I might
see you on the track!
JOHN APPEL Director of Advance Physio, John Appel is dedicated to helping everyone
function fully and enjoy everyday life without the restriction of pain.With a Masters in
Physiotherapy, a Bachelor of Science in Exercise Physiology, an Athletic Training degree,
and as a Myofascial Release therapist, he works with a wide range of clients from
professional athletes to chronic fibromyalgia clients. www.advancewellness.nz
INSPO – FITNESS JOURNAL SEPTEMBER 2017
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