PHYSICAL CONDITIONING · Bike Park Weeks (MTB)

UPPER BODY & BRAKING ENDURANCE

9 min · Full library · written from fifteen years in the terrain

The point

Park days hammer your forearms, shoulders and arms through braking and impact, so train pushing endurance, pulling balance and grip as one system.

Half the answer, free

The Technique

  1. Tempo push-ups, three sets of 10-15 with a three-second lower. Your arms are suspension on braking bumps, and the slow eccentric is that exact job. Progress from incline push-ups if needed - the tempo matters more than the variation.
  2. Bent-over rows with a loaded backpack or dumbbell, three sets of 10-12. Pulling strength balances all that pushing and keeps shoulders honest - and manualling and pumping are pulling movements anyway.
  3. Bottom-of-push-up holds, three holds of 15-30 seconds. Sustained braking posture is an isometric, so train the isometric.
Still under the glass
  • 3 more technique steps
  • The 3 mistakes that undo it, with fixes
  • The drill that builds the reflex
  • The safety non-negotiables

It opens when you book a trip that runs physical conditioning - these are the exact drills you run with your coach out there. Your booking unlocks this whole library.

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Read this before you send

These sports kill people. Not rarely, and not only the reckless - every season they kill riders who were experienced, fit, well equipped and doing everything properly. That is the honest starting position and everything else we do sits on top of it.

The mountain does not know who you are. Snow releases on people with twenty years in it. Machines roll on riders who have done that line a hundred times. Water, rock, trees and other people are indifferent to how good you have become. Every time you go out you are accepting a real chance that it goes wrong, and no amount of skill removes that chance - it only changes the odds.

What that looks like in these disciplines, plainly: avalanche burial and asphyxiation, being crushed under a machine, head and spinal injuries from falls and impacts, drowning, hypothermia, and collisions with trees, rocks and other riders.

We work in remote country, so distance is part of it. A serious injury usually means hours before a helicopter can reach you, and weather sometimes means no helicopter at all. Help being close is not a feature of any trip we run.

This is exactly why we prepare the way we do. Training before you ride, gear standards, minimum party sizes, people who know the ground, and a willingness to call a day off. All of it is about improving your odds and making the group capable of looking after itself. None of it makes anything safe, none of it makes anyone competent, and passing our training is not a qualification. Anybody who tells you they can make this safe is selling something.

Everyone out there is relying on everyone else having been honest about what they can actually do. If reading this has made you hesitate, that is worth listening to rather than talking yourself out of.

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