Hi everybody. Been a while since my last post so I thought I'd give you something that you can start incorporating in your training immediately to improve your race starts and help you win you the holeshot. For those who are unfamiliar with the term, the rider who wins the holeshot in a mountain bike race is the one who is the first to enter the singletrack after the start gun. This is an advantageous position to be in as you can control the tempo of the race and you can make ground on the riders who are stuck in the log jam. This is especially useful for short track racers where positioning is everything.
The power step up is an exercise that you can incorporate into your gym workout that develops explosive power through your legs and hips which will transfer into your pedals. All you need is a bench/box/ledge to perform this exercise. The video below explains the power step up well. Make sure you are keeping you knees behind your toes to prevent stress on your patella tendon.