The term “MTB Specific Training” gets thrown around a lot but what does it really mean?
At its core, it means using a training program that helps you ride faster, longer and with more skill. While the most “MTB specific” thing you can do is to actually ride your bike, there are certainly things you can do off of the bike that can help.
In the gym this takes the form of strength training that improves your strength and movement quality in ways that help your riding. Strength is one of the more general physical attributes, meaning that what works for an athlete in one sport will generally work for another.
About 80-90% of what you do with an athlete will be the same from sport to sport but there are some MTB specific things you can do to enhance your results. And no, this doesn’t mean using light loads and high reps because you need to build more endurance.
In general, getting stronger in the 2-4 sets X 5-10 reps range will get you what you need. You can benefit from time spent outside of this range but this should make up the bulk of your strength training. You should also focus on the basic movement patterns of Push, Pull, Squat and Hinge.
But once you have the basics covered there are some exercises that will help your MTB specific results.
You can stream this episode or download the MP3 file by clicking the link below. You can also find the podcast on Itunes, Podbean, Spotify and all other major podcasting platforms.
Show Notes:
2. Elevated Lunge
3. Bent Press
4. DB Cheat Curl
By adding these exercises into your routine you can make sure that you are getting the most out of your gym time. If you need a program that incorporates these things be sure to check out the Ultimate MTB Workout Program and the 40+ MTB Rider Workout Program.
Until next time…
Ride Strong,
James Wilson
Beyond Intervals - Using Anti Glycolytic Training To Improve Performance And Health
8 Tips To Help Low Back Pain
Strength Training Basics For The 40+ Year Old Rider
My Morning Routine: High Leverage, Healthy Habits For The 40+ Year Old Rider
Meditation For Mountain Biking
My Biggest Training Mistakes & Lessons Learned
HRT for MTB
Core Training For The 40+ Year Old MTB Rider
Riding For A Lifetime Podcast - 3 Things the 40+ MTB Rider Must Start Training
The Best Way To Improve Your MTB Specific Grip Strength
Training For A Lifetime - Steve Maxwell Interview
Is Overbreathing Impacting Your Health & Performance?
Medical Preparedness For The Trail & Life: Brian McLaughlin Intervie
Improving Your Health & Performance With Isometrics: Interview with Isophit Inventor Brad Thorpe
3 Ways To Use Isometrics In Your Training Program
What is “off season training” if you can ride year round?
3 Things To Increase Your Preparedness On The Trail
Ryan Leech Interview - Social Media, Changing Priorities As We Age & How To Improve Your Skills
Study Shows What Type Of Strength Training Works Best For Mountain Biking.
Create your
podcast in
minutes
It is Free
Coach Carvalho Podcast
From Corner2Corner
Golf Podcast: next on the tee
The Dan Le Batard Show with Stugotz
The MeatEater Podcast