Instability training

18/09/22 20:13 Filed in: Riding

Cycling in general, but MTB riding in particular, benefits from instability training. Bikes are only as stable as the rider can make them, so unstable exercises contribute to better riding outcomes. If you doubt this for a second check out a video of either Nino Schurter or his teammate Kate Courtney to see how much unstable work they do, and how good they are at doing it.
Machine weights are super stable and essentially isolate a single muscle in the exercise. Free weights are far less stable and the stability muscles that control across a joint (knee, hip, etc) have to be included in the process. I use kettlebells for most of my weight work. The one-sided and swinging motions are less stable again than traditional free weights. The final level is actively unstable exercises, such as one-legged squats or any drill on an instability platform (I use BOSU, there are others).
Machine weights are like standing up while touching the wall – eventually muscles will get tired but they are very static while you stand there. Free weights are like standing in the centre of the room – not that much different to machine weights. One-legged drills are challenging even without weight. Try to stand on one foot for as long as you can, it gets tiring quite quickly. Then take that one-legged standing drill onto a BOSU. It takes practice just to do it at all.
But are unstable training sessions right for you? Only if you are proficient at stable training already is the short answer. I remember when I did my Level 2 coaching course. We spent a day with an amazing strength coach from the national track program. He recognised four levels of weight room proficiencies in his cyclists. Level 1 were people who needed close supervision in the gym to address imbalances in the body and technique in lifting. Level 2 were people who were ready to do proper basic exercises (imbalances addressed, technique sound). Level 3 were ready to challenge some aspect of their strength, balance and flexibility in the weight room. Level 4 were the peak athletes who were ready for the most bike-specific drills and explosive moves because they’d mastered their body and were more than ready for this stuff (almost no one made it to L4 ever).
I take a slightly different tack in my weight sessions with coachees. I like to see them doing unstable drills with only body weight from early on to help address balance in motion. Doing some weights and some unstable drills achieves progress on two fronts. Hopefully it isn’t too long before the two come together. Also, since I’m not trying to develop world champion track cyclists there isn’t a lot of weight involved at any point. We do reps rather than kilograms.
How can you incorporate this into your own training? Get off the machines and into the free weights. Get off two legs and onto one. Don’t use a barbell all the time and start using one-sided drills that challenge stability across the body (one dumbbell or kettlebell instead). Finally, consider replacing two-leg drills with one-leg drills.

Michael Hanslip Coaching

If you want to go faster, you have to pedal harder

Instability training