Mountain Bike Weight Training Programs

How to do it.

Mountain bike weight training programs. Lifting weights helps retain muscle volume as you age so that you can. Here are 6 awesome training exercises you can use to get you mountain biking faster stronger and with fewer injuries from our friend steven moniz at monvida sports. Your own mountain biking training program. Three cardio focused two strength based and one optional yoga day.

But weight training can greatly improve your on bike performance. Strength training can be immensely beneficial to your mountain biking for all kinds of reasons injury prevention power longevity in the sport and much more. Mathias witt from orbis coaching shows you some simple exercises you can do at home or in the gym that might make all the difference. Pushups just so happen to be an excellent choice for improving the strength in our pushing muscles which include triceps shoulders and pectorals and there are a ton of variations to make the pushup an easy starting place or a serious challenge.

Complete the workout three times per week performing each exercise for 5 sets and 10 reps. This six week training program will help prep you for any off road bike adventure or race. Today s average rider rips up trails that just five or six years ago would have been considered extreme. Squats work your glutes hamstrings and quads.

Whether it s pushing a door open airing our tires up before a ride or controlling a mountain bike down a steep technical descent. It should also be noted that both cross country and downhill mountain bike competitors make use of road bikes for a majority of their endurance training. Pumping iron isn t good for just riding and racing either. One 2001 study showed that heavy weight training helped young elite competitive cyclists improve their 45 minute time trial times more than light high rep training.

Start with your feet shoulder width apart your core tight and spine neutral. Road riding allows for better control of workout variables and is not as physically taxing on the joints and musculature of the body. Faster training movements using eight to 15 reps per set with fast rhythm produce almost the same results at both high and low velocity exercises while slow training movements using one to three reps per set heavy and slow only produce improvement in low velocity exercises. Strength training for the mountain biking world has been slow to catch up to the unique and highly physical demands of the sport.