In this week’s training spotlight we head to Whistler, B.C., Canada where XTERRA Coach Karsten Madsen walks us through the basics of overgear-based strength training.
Madsen, who finished second on the XTERRA Pan Am Tour last season after posting six top three performances including a win in the Dominican Republic, said the lack of races this season has provided a unique opportunity to implement some very constructive and consistent blocks of training.
“The theme this past month for me has been strength, including lots of climbing,” said Madsen. “Specifically, I’ve been using the gears on the bike to mimic hills, which is known as overgear training.”
Madsen said the key to overgear training is to “relax your upper body and draw power to the legs and make a good circle rotation through your pedaling cadence.”
He suggests using the same stretch of road or trail in your training to encourage repeatability, and shoot for two-minute intervals to start. “Your legs will burn, I assure you,” he forewarns.
Much of the specifics to this workout vary from person-to-person, thus Madsen encourages athletes to connect with an XTERRA certified coach to find out what works best for them. For Madsen, his overgear work started with 16 x 2-minute intervals up and has ramped up to 16 x 3-minute intervals.