“Part 1 of 3: Get Ready for the Trails – Mtn Biking” by Coach Michelle

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:

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.

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