Mountain biking is thrilling but needs power in your legs to conquer the climbs, core strength to balance on rough terrain and upper body stability to handle the bumps. Strength training is the best solution to power up your mountain bike ride.
Niall O’Riordan’s blog on Medium is all about mountain riding. You can get a lot of information because Niall shares his mountain biking experiences.
You can even learn about the key strength training workouts for successful mountain climbing.
Table of Contents
1. Lower body strength-building
Squats and deadlifts are the foundation of strength training programs for good reasons.
- Squats work your quads, hamstrings, glutes and core. All are needed for efficient pedalling and explosive power bursts on climbs.
- Deadlifts target your entire posterior section, strengthening the lower back, glutes and hamstrings. It is crucial for stability and power on technical descents.
2. Single-leg control and strength-building
Lunges are a fantastic way to build single-leg strength and stability. They target the quads, glutes, and calves, which improves power and control on climbs. Start with bodyweight lunges and step-ups, progressing to weighted lunges using kettlebells and dumbbells.
3. Core strength building
The core bridges the upper and lower body, allowing for power transfer and enhanced balance on the bike. Planks are classic core workouts.
It engages your entire abdominal wall. Challenge your body with single-leg or side planks.
Anti-rotational exercises like cable wood chops or Pallof presses mimic twisting motions encountered on the trail. It helps to strengthen your core and enhance stability.
4. Upper body strength-building
Mountain biking is not just legs but needs a strong upper body to maintain control of handlebars, absorb the bumps and manoeuvre through tight turns.
- Pull-ups are great for building upper body strength. It targets your back, biceps, and forearms.
- Pull-ups or Rows work on your back muscles, improving your posture and upper body stability.
5. Grip strength building
Holding onto handlebars for lengthy periods, especially on uneven terrains, requires a strong hand grip and forearms. Workouts like dead hands, hand grippers and walking with dumbbells in each hand will enhance your grip strength and endurance.
6. Plyometric exercises
Plyometrics involve explosive movements, which are excellent for building power and explosiveness. It can help to defeat the climbs with greater efficiency.
So, incorporate box jumps, jump squats, and single-leg jumps into your routine. Ensure to prioritize proper form over height and softly land to avoid injury.
7. Tips to build your strength arsenal
- Combine these workouts into different routines based on your fitness level and goals. Start with 2 or 3 training sessions per week to gain sufficient rest for recovery.
- Consistency is vital, so perform these workouts at home using body weight or minimal equipment. You can even take advantage of gyms for a more comprehensive program.
- Start slow and increase weight and difficulty level gradually. Remember to maintain a proper form to prevent injury. Whenever you need rest never push yourself through pain.
- It is crucial to warm up before a workout and cool down at the end.
- If you have health issues, consult your doctor before starting the strength training program.
Strength training workouts will not just make you strong but a more confident and efficient mountain biker!