How Weekend Warriors can Build MTB Strength and Fitness Like a Pro
Oct 3, 2023
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Learn how to build MTB strength and fitness like a pro. Explore the effectiveness of bodyweight exercises. Discover the training differences between pros and amateurs. Understand individual differences in training adaptation. Find out the importance of climbing strength, especially for descending. Get insights into strength training for middle-aged mountain bikers.
Strength training for mountain bikers improves climbing abilities, recovery, and overall performance.
Incorporating weight training complements bodyweight exercises and strengthens specific areas like the lower back.
Consistently dedicating short periods of time to strength training can gradually improve strength and performance without sacrificing enjoyment of riding.
Deep dives
Background and Transition to Strength and Fitness Coaching
Ben Plina, a professional mountain bike coach and founder of The Strength Factory, shares his journey from the army to becoming a strength and fitness coach. His passion for fitness and mountain biking led him to create a career centered around helping others improve their strength and performance on the bike.
The Importance of Strength Training for Mountain Biking
Ben emphasizes the significance of strength training for mountain bikers. He explains that strength training helps riders improve their climbing abilities, recover better between hard efforts, and ultimately enhance their overall performance on the bike. It also allows riders to be more resilient, confident, and skillful while descending challenging trails.
Bodyweight Exercises and Limitations
Ben discusses the effectiveness of bodyweight exercises and their limitations. While bodyweight training can help most people achieve significant progress, it may lack in strengthening specific areas such as the lower back, which is crucial for maintaining a proper riding position. Ben suggests that incorporating weight training can complement bodyweight exercises and provide a more comprehensive strength training regimen.
Balancing Gym Workouts with Riding
Ben advises mountain bikers on how to incorporate strength training into their routine without sacrificing their enjoyment of riding. He suggests dedicating short periods of time for strength training, such as during lunch breaks or at home, to complement riding sessions. By implementing small habits consistently, riders can gradually improve their strength and overall fitness, positively impacting their performance both on and off the bike.
Long-Term Approach and Realistic Expectations
Ben highlights the importance of taking a long-term approach to strength and fitness training. He encourages riders to set realistic expectations and think about the progress they can achieve over several months or a year, rather than seeking immediate results. Building sustainable habits and consistently training over time can lead to significant improvements in strength, performance, and quality of life.
Misconceptions about Strength Training for Mountain Biking
Ben addresses common misconceptions about strength training for mountain biking. He explains that strength training doesn't require specialized exercises or equipment. Instead, it focuses on becoming a better human overall, improving mobility, balance, posture, and strength in relevant positions on the bike. Ben also rejects the belief that instability training on wobble cushions or Swiss balls is necessary, emphasizing the importance of focusing on practical and effective exercises instead.
Ben Plenge is a professional mountain bike coach and founder of The Strength Factory. He's trained pro riders and also hundreds of amateurs over the years both in person and online.
Why did you choose to focus on strength and fitness training for mountain bikers specifically?
According to your website your most popular workout program is Bodyweight Strength. Is there a limit to the effectiveness of these simple exercises?
What are some ways to improve riding fitness that don't take time away from "just for fun" rides?
What's different about how pro athletes train versus amateurs? Are some riders born faster than others?
What's different about MTB strength training in your 40s versus your 20s?
Why do riders tend to experience more pain as we age?
Does becoming a better climber make you a faster descender? (enduro, personal experience)
Is there a certain body type that works best for certain types of riding?
What's the #1 misconception mountain bikers have about strength and fitness training?
