Mountain Biking
It’s all about building strength, power, and mobility on the bike. In order to do that, you need to train full body movements. Below are a list of exercises I would recommend including 1-3 times a week in addition to your cardio/biking routines.
Mountain Biking Exercises
Weighted Chin Ups - This over pull ups to drive shoulders down and away from ears, keeping shoulder blades pinched. Increases core strength and posture.
Deadlifts - Works your “hip-hinge,” this controls body position, pedaling power, and increase ability to bunny hop or jump.
Turkish Get Up - a lot of core strength, hip mobility, and shoulder stability.
Plyometric Push Ups - Great for explosive upper body power. This will assist you in controlling the front of your bike in hairy situations. You said it best to me a while ago, “you control your bikes path, if you don’t like it, change it.”
Bulgarian Split Squat - Explosive power, bike specific, great uni-lateral leg workout.
Standing Dumbbell Press - Great for increased shoulder stability and strength, injury reduction when falling.
Single Leg Deadlift - mountain bike specific, drives hips back during neutral spine, and chest out will increase standing pedal speed.
Russian Twist - Great for stronger control on bike and direction change.
Romanian Chair Leg Raises - Increase core strength, reduce lower back tension, when your core is weak, your lower back makes up for it.
Rotator Exercises - Injury reduction on rotators when falling.
TRX Pike - Core work
TRX Saw - Core work
TRX Low Back - Core work
Workout Programs coming soon...