Super D training 101

What is the best way to train for super D, I have switched from DH. Don’t worry, I am old and fat so I won’t use your secrets aginst you… not yet anyway! LOL

Hey John,

Great question. I’m planning a detailed ebook on this very subject, but here’s the quick answer:

Endurance: Ride lots of XC. At least 60 minutes per ride. It’s no accident that the XC guys kill the DH guys on pedally courses.

Speed: Practice riding as fast as you freaking can. Find a few pedally descents — 5 minutes, 10 minutes, 20 minutes — and PIN IT!!!

Starts: Work on sprinting and mounting your bike.

Tactics: Ride with some fast buddies, and pass those pukes every chance you get. Never follow. Be ruthless.

If you can blend XC endurance with DH skills and 4X aggression, you’ll do great.

I’ve still got a few secrets — and I WILL use them against you! 🙂

— Lee

7 replies
  1. John says:

    I will look forward to it!!!!!! I am running my reign xo right now, do you think this will be ok or do i need less squish?? Also when is the book coming???? There is nothing better that useing someone’s secrets aginst them, remember that when I pass you!!!! Just think to yourself….. ” hey that’s my move”. Dam it!!!!!! LOL

    thanks for all the great work and advice!

  2. leelikesbikes says:

    If you have the power, a big bike is always fastest.

    I love my Enduro SL, but on some of these courses — with some of these guys — I’m considering running my SX, or even a hardtail.

    But I’ll probably never do that. Race whatever you ride the most.

  3. Sam!F says:

    Don’t forget to practice running uphill on bumpy rocky grass, with and without your bike.

  4. Curtis says:

    Besides the whole fitness thing, I heavily agree on getting used to pinning really long downhills. It’s not like a downhill race where you can just go all out for 5 minutes. You have to go all out for like 40 minutes (at least for good super d courses). Knowing where to tuck and back off the intensity is just as important as line choice and braking points. A lot of people just fall into their comfort speed and think they’re going “fast enough.” Learn to push the envelope and stay in the red for extended periods of time.

  5. Phillip says:

    I have an addition to the comment about running uphill on bumpy, rocky grass. Don’t forget that you will be running in you biking cleats and will most likely flailing your arms in order to navigate the herds of racers turned runners.

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