Bike
Fitness Training
How to get Gee Atherton’s 6-pack
Gee Atherton’s performance coach, Darren Roberts, gives diet and workout tips to help you get lean.
It's not just leg power and stamina that will help your riding go to the next level. Key performance starts from within and according to Gee Atherton's performance manager, Darren Roberts, the two-times world champ’s rock-solid core is far more beneficial to his riding than you might think.
Being in optimal physical condition is vital for any athlete in any sport, and action sports athletes are no different.
Three exercises for a stronger core:
Don’t go thinking that in order to get abs, you’re going to be spending all your time on your back doing boring crunches. “The sought after six-pack is not the result of thousands of sit-ups,” Darren reminds us. “It’s due to an overall strength and conditioning programme focused purely on performance.” Get started with these three simple, fun exercises. Here’s Darren’s guide to getting the belly you want.
1. Overhead lifts and squats
Gee Atherton hits the weights
© Laurence Crossman-Emms
You might think that this kind of exercise is only beneficial for the legs and shoulders, but overhead lifts and squats are also great for the stomach muscles. Your core muscles have to work hard to stabilise your spine while you do overhead lifts.
This is quite an advanced move, so we recommend starting with supervision to ensure you get it right.
2. The plank
Don't discount the plank and side plank
© OSTILL/Getty Images
You may think the plank is old-fashioned and a bit boring, but side and front planks still work the core muscles super-effectively. They also need no equipment, so you can do them anywhere, anytime.
3. Swiss Ball punch outs
Roll the ball forward to achieve perfect abs
© OSTILL/Getty Images
Position yourself into the front plank on the Swiss Ball and roll your arms out as straight as you can before bringing them back into the plank position. Repeat until the burn is too much to bear.
It’s important to understand that form is a result of function: athletes are not chasing a physical look, they are chasing performance outcomes. Their appearance is a result of the training they do and, even more importantly, their diet.
Six rules to remember when it comes to food:
"Like any engine, the body needs the right fuel," says Darren. "Put the correct fuel in at the correct time, and it will drive the adaptations of a strength and conditioning programme, including fat loss," he explains. Remember these six simple steps when you are preparing your next meal.
1. Ensure the food on your plate is as colourful as possible
This means the food is nutrient dense.
2. Eat a varied diet
Eating the same thing over and over is not what we’re designed to do. We’re designed to eat a varied diet, it’s good for the soul as well as the body to eat many different foods.
3. Traditional food is good
Don’t be put off by hearty British fayre. Often it’s the way that the food is prepared that causes the problems. An English cooked breakfast (which I encourage all athletes and anyone to eat) is a great meal to start the day. It might sound crazy, but just think about what it actually is – meat, eggs, tomatoes and mushrooms – a colourful meal full of protein, you just need to avoid frying it.
4. Don’t buy food that last longer than you
Anything that bacteria doesn’t want to eat probably isn’t good for you. Any food which appears immortal should be avoided.
5. Have protein with every meal
We tend to eat a very carb dominant diet in the West, when really we need to go the ‘meat and two veg’ route as my gran would call it. You can get the carbs you need in vegetables without having to have a plate full of pasta or rice. I'm not saying you should never eat those foods, we all enjoy a good pasta dish, but moderation is key.
6. Have a day off
You need to give yourself a break from time to time, in the same way you would with your training regime. We don’t just eat food for fuel, it’s something to be enjoyed socially. Eating an ice-cream sundae or a burger and chips might not be good for the body, but they can be good for the soul on a treat day.
You can follow more of Gee Atherton's off-season training on his Instagram page.
