SPORTS TRAINING 101 – MOUNTAIN BIKING

Dust off your neglected bike and get ready to hit the trails!  Some riders may not realize this but strength training is an important part of conditioning for the mountain biking season, with upper body and lower body workouts being equally important.  Don’t believe us?  Check out this article from bodybuilder.com and this slightly modified workout from their site.  This series will target the specific areas riders will want to focus to up-their-game on the trail.  As far as frequency, 3-4 days per week for whole body conditioning is recommended, which will allow riders to incorporate a cycling program as well in their training.  

Monday (please adjust reps up or down based on comfort and preference)

Squats (4 sets of 8 reps)

Barbell Bench Press (4 sets of 8 reps)

Barbell Curl (3 sets of 8 reps)

Exercise Ball Crunch (2 sets of 12 reps)

Plate Twist (2 sets of 10 reps)

Wednesday

Romanian Deadlift (4 sets of 8 reps)

Superset…

Barbell Bench Press (4 sets of 8 reps)

Seated Barbell Military Press (2 sets of 8 reps)

Barbell Curl (2 sets of 8 reps)

External Rotation (3 sets of 12 reps)

Friday

Superset…

Romanian Deadlift (4 sets of 8 reps)

Standing Dumbbell Upright Row (3 sets of 10)

Superset…

Barbell curl (2 sets of 8 reps)

Palms-Up Barbell Wrist Curl Over a Bench (3 sets of 10 reps)

Superset…

Cable Crunch (3 sets of 8)

Cycling for Strength  You can do effective strength workout on the Peloton bike. In general, this involves riding a big gear (hard to pedal) at very low RPM (50-60 RPM) for short periods of time (3-7 minutes). This simulates many of the above mentioned strength training exercises but should not be used as a replacement for lifting.

 The 403. 

The 403. 

This article has other valuable information as it pertains to downhill riders training needs compared to cross-country riders training needs. Please visit to see for yourself and learn more!  (https://www.bodybuilding.com/fun/issa21.htm)