Mtb strength training system download

But do us average Janes and Joes need this type of strength training? Even for weekend warriors, spending a bit of time in the gym or throwing a kettlebell around in your garage will not only help you get stronger on the bike but also stay injury-free. Other benefits from strength training are increasing our bone density which tends to be lower for cyclists , improving joint health, correcting imbalances and poor posture, weight loss, and preventing muscle loss from ageing.

Kate Courtney spends a lot of time doing strength work and has even gone as far as converting her garage into a high-performance gym. As the days are getting shorter and colder, there has never been a better time to hit the gym. These exercises target muscle groups used on the bike and work to develop strength in areas where you may be a bit weaker — like your hamstrings — for injury prevention, addressing imbalances and promoting good posture.

Contact Mathias Witt at www. To develop individual leg strength, lunges are my go-to exercise. Walking lunges challenge all muscles used in cycling, and adding the twist takes your body out of that ever forward-facing position. The twist also helps better activate the glutes, which tend to be under-active for most people. Save my name, email, and website in this browser for the next time I comment. Posted on October 2, September 11, by James Wilson. My goal is for them to be something that anyone can do with minimal equipment and experience.

Now, you might wonder why I might give away a full workout for free each month. We just wrapped up the Fruita Fat Tire Festival, which is always a lot of fun, and later this month we also have the Grand Valley Mountain Bike Film Festival, which will feature some films by local producers. One of the films is from my friends Caleb and Tim at Lightbulb Media and highlights all of the different kind of riding you can fit into a day around here.

The huge variety of trails is the main reason I moved here and I was happy to be able to support their film through my company Pedaling Innovations. No, strength training can replace riding but when done right, it can accelerate your progress much faster than just riding alone. You can download the workout by signing up below.

Each exercise has a link to a video demo so you have everything you need to get going. Remember to start and end you workout with some sort of mobility routine.

You can check out this blog post for a follow-along demo of a good routine to use if you need one.