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I'm hoping some of the knowledgeable folk on here can help me with this one.
I recently had some MTB coaching and now try to position myself correctly on the bike, particularly in the attack position. However, I very quickly get pain in my outer thighs, mainly my left thigh.
Are there any exercises or stretches that can be done to mitigate or eliminate this?
WTF is the attack position?
It’s a common term for the standing on pedals half crouched on the bar centred but weighting front position. Not sure where the term first came from but I’m a bit surprised to find anyone who has been around MTB any length of time who doesn’t know it...
It might just be a case of lack of conditioning of the muscles being utilised OP. More riding using the correct technique could sort you out. Otherwise you could try deadlifts, squats and core exercises.
Like this
Here's the attack position for anyone on an MTB forum who doesn't know what it is LOL
I used to get this so started doing squats before an Alps trip and it actually worked.
Now I just ride loads more instead.
That attack position is so goppingly wrong. He looks like he's presenting lordosis behaviour ready for a good rodgering...
Thanks folks. Being taught that attack position really improved my confidence on the bike so I'm determined to try to make it work out.
Might try the squats and deadlifts.
Stick with it op, had a few coaching session recently and it’s amazing the bad habits we can pick up.
my thigh burns too but I’m sticking to flats, I’ve done 3k plus miles this year on bikes so it’s definately working a different muscle I’d not been used to ..
Definitely! I feel the bike doing so much more of the work and you just seem to naturally force the bike down onto the trail.
It also feels so much more stable and I'm riding stuff at speed on my local trails I wouldn't have dared to before the coaching.
That whole hinged position can be really taxing. As well as strengthening your thighs, have a think about the rest of your core muscles as well - if they're strong your whole body will be better supported meaning you can use your legs more effectively.
You can go down a huge rabbithole of core exercises, but these are a good place to start if you're going to use weights:
I havnt had coaching but get thigh burn on tech decents and feel i need to do some leg work to combat it, but only riding once a week its difficult to ride more with work, kids and sh1t weather
Running.
Since I started back running again at the turn of the year, I find myself up out the saddle attacking climbs all the time, used to be a spinner. Squats/lunges will be good as well I'd imagine, but make sure you get your technique dialled in particularly squatting bigger weights.
Can't thank you guys enough! Loads of stuff to be getting on with there.
I have found in the past I get a lot of hip and low back pain after running but I will give it a go on grass this week.
I get similar when fitness is a bit lacking. More rides and in my case, it goes away.
when coaching, BC tend to refer to it as the ready position, so weight balanced, central, arms and legs bent, looking forward. Aiming to have torso parallel to top tube works well.
Ready for the trail to me seems more plausible than attack 😀
A crouched position is the one you use when you need grip or bump absorption. As you go down any trail you should be alternating with a stood up position in the bits that are just filler to give your muscles time to recover.
Op I agree with the suggestions for strength training but if you are new to squat and deadlift just make sure you get some basic technique sorted before you go too heavy. Especially important if you get a bad back. Also don't underestimate how much mobility (or lack of) can cause pain, for instance in that hinged position some regular hamstring stretching could make a difference
You can go down a huge rabbithole of core exercises
Not to mention the mobility & flexibility exercises.
I recently started looking at Controlled Articulated Rotations (CARs) for my wrists, elbows, and shoulders. Sat at a desk using a PC all day doesn't exactly benefit wrist/shoulder mobility nor does commuting on a bike.
These videos have some stuff for hips/legs/knees/ankles which perhaps might help:
I think that position is only half the tale. Try standing taller but still loose (flexing at the ankles) its a lot less tiring, bending your legs as it gets rougher, pumpier, jumpier, etc.
Hope that makes sense, works for me on my FS, not sure about hardtails.
Will definitely be dusting off the weights in the garage tonight to see if some squats and deadlifts make a difference. I think I will try to work out a stretching routine based on some of those vids as well.
Pain can often be a symptom of a problem else where. Stretching the ankles and the calves is always a good idea as these our your first contact with the pedals and any problems here will impact knees, quads and hips. Improving ankle mobility is also going to make it easier to get your heels down which will help keep your centre of gravity lower when in the attack position and keep your foot behind the pedal so less chance of pedal slip.
I used to get fatigue and burning in the thighs in the attack position on long descents.
Doubtless that gym and strength training is the most efficient way, the fun way I took was commuting on a singlespeed geared to #just# be able to make the hills. This seems to give a full work out to legs, core and arms as you need to pull on the bars, and stand up nearly all the time.
Pain in back leg?
Yes I think it is usually the back leg
Just ride your bike more. Whatever position you rode in before obviously wasn't using the same thigh muscles to the same extent. You'll get stronger if you just keep stood up for longer.
Move hips forward a touch to weight more evenly. Make sense ?
WTF is the attack position?
For anyone who has done the BC training programme, it's generally called the "ready position", but the fundamental concept is pretty much the same. It's about being ready for whatever the trail throws at you and is a good, generic starting point for most riding techniques that you wish to learn.
I would, perhaps, summarise it as "get your fat arse out of the saddle you lazy tosser!" as you'd be amazed how many people never stand up when riding!
I understand that without the "whatever the trail throws at you". You will need to adjust the position to cope with trail features. As you say @daern, it is a starting point for movement, without that further movement you will not be ready when the pothole hits. Other starting points would also work.
Squats ect, might help. But its worth trying standing up whilst pedalling when you go out for a ride. Say 2 or 3 times for 5mins at a time. Your working the right muscles and riding, win win. It's a popular choice for jockeys ( they'd often just take the saddle if a bike).
Yep. I'm definitely too fond of remaining in the saddle. A bad habit I picked up riding "point and shoot" bikes.
I think I need to start standing more on climbs as well. I usually get low back pain as well about 30 mins into a ride so shifting rising position may help
Also, bike is just a shade on the small side for me. @Jedi for that reason I find if I move my hips forward, my upper body is too far out over the handlebars.
Again, I can't thank you folks enough for the insights and tips.
I found using fiveten shoes with the cleats further back than the average xc shoe really helpful in reducing leg fatigue during descending.
Mimics a flat pedal position more, helps with control too.
WTF is the attack position?
Its a phrase that was first used by this guy back in the 80s.
Does anyone swap leading foot to equalise leg strain? It sounds like a good idea, I have tried but never stuck at it very long, just feels so weird.
As you say @daern, it is a starting point for movement, without that further movement you will not be ready when the pothole hits.
Sure. That is (I assume) why BC call it "ready" and not attack - to emphasise that this is your starting position for approaching a trail obstacle, whatever it might be.
Other starting points would also work.
Probably, but this is as good a one as any to teach to people. As I said, if most riders will just get their backsides out of the saddle, that's 90% of the work done right there. You can work on the detail afterwards.