Finally! Trail season is here!! The sun is out, warmer temps have arrived & the trails are calling!! No matter what your preferred dirt experience (mtn biking, hiking or running), now’s the time to do a bit of preparation to maximize fun & minimize injuries. In this 3-part series we’ll dive into steps that you can take to get better prepared for each of these activities. Without further ado, I give you Part 1 of 3: Get ready for the trails – mtn biking!
Build a Base
Creating a solid base of fitness is key to success in any cardio-oriented activity…and that’s where low-intensity, higher volume workouts come in. Even though mtn biking requires regular bouts of high intensity efforts, remember that a good aerobic foundation will allow you to go harder (when needed) & last longer. If possible, focus your aerobic training on lower body-oriented activities like running, road biking & easy mtn biking.
Exercise Prescription: 1-4 hrs at 2-3 days/wk. How easy should these workouts be? Easy enough to consistently nose breathe.
Get Stronger!
The distinguishing factor of mtn biking is…well…the mountains. You gotta go up! And what makes a better climber? More strength! So, get thee to the weight room, my friend. But don’t spend a lot of time focusing on bicep curls. Spend your weight room time wisely by incorporating lots of full body exercises like deadlifts, lunges, push-ups, pull-ups (modified works great too) & plank rows.
Exercise Prescription: 1-2 days/wk of 20-45 min
Don’t Forget About Intervals
As we’ve discussed, mtn biking incorporates intervals of all sorts. Climbing is like a longer interval workout – you push hard going up, you rest’ish coming down. Going up & over obstacles is like a HIIT workout requiring short, hard bursts of effort. To prepare for these cardiovascular & muscular demands, include intervals of all lengths into your training program.
Exercise Prescription: 1-2 days / wk of intervals (15 sec to 08min), HIIT classes, CrossFit workouts, hill repeats
Up Your Technical Game
One of the best ways to make mtn biking more fun & less injury-prone is to improve your technical skills. Learning how to safely descend, corner, change gears, go over obstacles & control the bike are all necessary skills. Simply riding new trails and/or picking new lines on known trails is a great way to bump your skills up. My fav thing to do on easier trails is look for & go over/in each & every rock/root/rut/sand section that I can find. This hones my skills for picking a line, directing the bike exactly where I want to go & obstacle practice of all sorts. And don’t forget skills clinics and/or coaching if you want to fast-track your learning!
Exercise Prescription: Every ride…all the time!
Right…Then There’s the Bike!
Your #1 safety concern is your bike & making sure that it’s in great working condition. It’s always a good idea to get a proper bike fit every couple of years – your body does change over time! And be sure to schedule regular tune-ups so that frayed cables & worn brakes can be replaced before they fail. Here are a few rec’s for bike service:
- Bike Fit: Antonio Gonzalez at Tri Town Bicycles
- Tune-Ups: Antonio Gonzalez at Tri Town Bicycles; Steve Parrish at Dirt Dart Mobile Bike Service (he comes to you!)
There you have it, folks! Stay tuned for posts on prepping for trail running & hiking!
Happy Training!
Coach Michelle
For more info on coaching, click here. To schedule a mtn bike skills lesson, click here.