Popular Stories
Whether you want to race, climb, jump, or descend better this summer–or just want to quit dealing with aching shoulders–this off-the-bike workout program will make a big difference. Ryan Dunfee photo
Hey guys! Crystal Wright here from Wright Training in Jackson Hole. We've been working with local bike athletes for a couple years now, and as our spring bike fitness classes get underway, we want to make sure you have a chance to get in on some of the action in your own home or gym with minimal fitness supplies. If you're local in Jackson Hole and have never been to Wright Training before, be sure to stop by the gym, mention you saw the new member special offer here on TGR, and get yourself a special discount!
The following two workouts should be done twice a week with one day in between. Feel free to alternate between MTB Workout #1 and MTB Workout #2. The focus with both sets is to build strength and endurance while working specific areas to prevent fatigue and the common injuries that can happen mountain biking, especially in the shoulders, back, and knees.
The Warm Up
Start with 10 kettle bell swings, 10 situps, and 10 pushups. Then work down to one of each, doing nine of each, then eight of each, and so on.
MTB Workout #1
8 rounds of:
6 kettle bell front squats. Kettle bell front squats work the same muscles as a regular back squat–glutes, quads, calves, and your balance–but it also targets the core simultaneously.
20 calf raises. These are a great exercise for building more power into your pedal stroke, and also help prevent injury in the lower leg.
A pigeon stretch. This stretch does wonders to open the hips up and increase your range of motion. Mountain biking has a big tendency to tighten and close your hips as the season progresses, leaving you stiffter and less able to corner effectively and maneuever in technical terrain.
Pigeon like this may be really touch for some people with tight hips. It may be best to start with
a pigeon pose on your back before moving to this move.
Then, follow this with 6 rounds of:
6 single-arm weighted rows on each side. This is a great exercise for building upper back and shoulder strength so as to prevent fatigue and injury while being hunched over on the bike all day.
10 hippity hops. This is a simple exercise you can do on a bench or box that helps you power through your pedals by hammering your aerobic and anaerobic systems simultaneously.
Get an instep stretch in on each side of the body. The instep stretch works your groin, hamstring, and hips and will keep you loose and flexible headed into the next part of the workout.
Then, take up 5 rounds of 6 single-arm situps each side. These'll work your upper body, back, obliques, and core stabilizer muscles. All of these are essential zones to have strong in order to stay balanced, loose, and strong on the bike.
A 30 second plank. A workout classic, the plank is one of the most effective ways to work your core and it gets your shoulders, too.
20 flutter kicks. These are a killer for your core, low back, hips, and legs.
Join Our Newsletter
Stretch!!
MTB Workout #2
Warmup with 3 rounds of 10 squats, 10 situps, and 10 pushups.
Then start the first of three mini-circuits. The first mini-circuit consists of 6 rounds of single-leg deadlifts, burpees, and a hamstring stretch. Start with 5 single-leg deadlifts each leg. The single-leg deadlift is an exercise that really works the posterior chain, as well as your stabilizer muscles all the way down through the calves and ankles–critical especially for those who spent the entire winter on skis or snowboard.
Follow this with 5 burpees, then a hamstring stretch. Complete the whole circuit (single-leg deadlifts, burpees, hamstring stretch) six times.
The the next mini-circuit is comprised of 6 rounds of military presses, following by a plank, followed by an upward-facing dog stretch. Start with 6 military presses. This is great for opening up your chest and building shoulder strength, on on the bike, we spend so much time hunched over, closing up our chests, and hammering our shoulders.
Complete this circuit with a 30-second plank, and an upward dog stretch. Complete the entire circuit (military presses, 30-second plank, upward dog stretch) six times.
The next mini-circuit is a burner, requiring you to do 5 rounds of four different workouts–6 short sprints, 20 step-ups, 20 hippity-hops, and 30 high knees–without stopping, and without a break, until you're done. Good luck!
Finally, do 2 rounds of 30 external rotations each shoulder. This is a great exercise for preventing the shoulder injuries so common in mountain biking and for building durability into the upper body.
Then finish with 2 50-meter band walks. Band walks are a great exercise for preventing knee and low back pain by working on the glutes and the stabilizer muscles.
Be sure to check out Wright Training for all your bike, ski, snowboard, and outdoor fitness needs, and get your ass into shape! If you mention you saw this piece on TGR, you'll be eligible for a special new member discount.
