How Do I Get Stronger on My Mountain Bike?
Mountain biking is not just about technical skills and trail knowledge; it’s also about having the physical strength and endurance to tackle challenging terrain. Whether you’re aiming to improve your climbing ability, descend with more control, or simply ride longer and harder, building strength on and off the bike is key. Here’s how you can get stronger and more powerful on your mountain bike.
- Incorporate Strength Training into Your Routine
Strength training is a crucial component of building power on the bike. Focusing on exercises that target your legs, core, and upper body will provide you with the stability and strength needed for mountain biking. Key exercises include squats, deadlifts, lunges, and pull-ups, which help develop the muscles you use most on the trails. Additionally, exercises like kettlebell swings and box jumps can improve your explosive power, making those steep climbs and technical sections more manageable.
Tip: Aim to include strength training sessions 2-3 times a week. Prioritise compound movements that engage multiple muscle groups to get the most out of your workouts.
- Focus on Functional Training
Mountain biking requires functional strength that translates directly to the bike. Functional training exercises mimic the movements you perform while riding and help build the specific muscles and coordination needed for the sport. Exercises like single-leg deadlifts, step-ups, and planks not only improve strength but also enhance your balance and stability, crucial for maintaining control on technical terrain.
Tip: Incorporate balance boards or stability balls into your workouts to challenge your core and improve your overall bike handling skills.
- Improve Cardiovascular Fitness
Strong legs won’t do much if you don’t have the cardiovascular fitness to back them up. Mountain biking often involves long, sustained efforts combined with short, intense bursts, so your training should reflect this. Regular road cycling or trail riding at varying intensities will also help build the endurance needed for those long days in the saddle.
Tip: Include a mix of long, steady rides to build endurance and shorter, high-intensity sessions to improve your power and recovery time.
- Practise Climbing Drills
Climbing is a significant part of mountain biking, and being strong in this area can make a huge difference to your overall performance. Practising climbing drills can improve your leg strength, endurance, and technique. Start by finding a moderate hill and practising repeated climbs, focusing on maintaining a steady cadence and good form. Over time, increase the gradient and length of your climbs to build strength.
Tip: Use a heart rate monitor or power meter to track your efforts and ensure you’re working in the right training zones for maximum benefit.
- Build Core Strength
A strong core is essential for maintaining stability and control on the bike, especially on technical descents and rough terrain. Core exercises such as planks, Russian twists, and mountain climbers should be a regular part of your training regimen. A strong core not only improves your balance but also reduces the risk of injury by supporting your back and allowing for better weight distribution.
Tip: Incorporate core exercises at the end of your strength training sessions or as part of your daily routine to ensure consistency.
- Optimise Recovery
Building strength isn’t just about training hard; it’s also about recovering effectively. Recovery allows your muscles to repair and grow, making you stronger for your next ride. Ensure you get plenty of sleep, stay hydrated, and fuel your body with a balanced diet rich in protein, carbohydrates, and healthy fats. Active recovery, such as light stretching or yoga, can also help reduce muscle soreness and improve flexibility.
Tip: Consider using foam rolling as part of your recovery routine to relieve muscle tension and improve circulation.
Ready to Get Stronger on Your Mountain Bike?
Building strength on your mountain bike involves a combination of targeted strength training, functional exercises, cardiovascular fitness, and proper recovery. By incorporating these strategies into your training regimen, you’ll be well on your way to tackling tougher trails, climbing steeper hills, and riding with greater confidence and control.
If you’re serious about getting stronger and taking your mountain biking to the next level, consider adding personalised strength and conditioning sessions to your coaching package. Our programmes are tailored to your specific needs, ensuring you build the strength and endurance necessary to excel on the trails.
Boom a call below today to find out how we can help you achieve your mountain biking goals!
