When I started MTB Strength Training Systems in 2005 I did it so I could share how functional strength training could help my fellow riders enjoy riding more. I was 30 at the time and my focus was on helping riders maximize their performance, which led to my involvement with several pro riders and teams.
10 years later I turned 40 and found my priorities changing. Now I was interested in longevity as well as performance and I was finding that my old training methods weren't having the same effect.
Now I'm quickly approaching 50 (holy shit, how did that happen?) and I've found that a lot of riders are also wanting to learn more about Riding For A Lifetime. I've been sharing a lot of my new training methods and programs over the last few years and they are always among my most popular posts.
I've shared a lot of great info on this subject over the last several years and I understand that it can be hard to keep track of all of it. So I wanted to put together my Top 5 Tips To Ride For A Lifetime.
This is just a quick summary of these concepts so be sure to check out the links at the bottom of this post to find more detailed posts. You can also find a video and audio summary of these concepts below.
Strength Training Is Essential
As we age, the physical decline of strength, power, and muscle mass becomes inevitable, affecting our overall physical capacity. This decline starts to accelerate after the age of 40, making strength training a non-negotiable part of any fitness regimen. Strength training has been proven to slow or even reverse these declines, enabling you to maintain a high capacity both on and off the bike.
To combat this, aim to incorporate strength training 2-4 times a week. This will not only enhance your biking performance but also set a strong foundation for Riding For A Lifetime.
Building and Maintaining Muscle Mass
One of the significant changes in strength training for the 40+ MTB rider is the increased need for muscle mass maintenance to combat sarcopenia, the age-related loss of muscle mass. Muscle mass acts as the engine for both strength and power and is closely linked to overall health and longevity.
Including bodybuilding elements in your workout plan—such as 3 sets of 10-15 reps and isolation work for the arms—can help maintain or even increase muscle mass. The more muscle mass you have, the longer it will take to decrease to a level that impacts your physical capabilities.
Isometrics for Safe and Effective Strength Building
Isometric exercises, which involve creating tension without movement, are excellent for building strength safely, especially for those dealing with past injuries. These exercises are also beneficial for high blood pressure, comparable to the effects of medication in some studies.
By incorporating isometric exercises such as Push-Up Holds and Lunge Holds for 30-90 seconds into your strength training program, you can build the stability needed for effective movement while minimizing injury risks.
Anti-Glycolytic Training (AGT) for Cardio
Traditional interval training is effective but it tends to be most effective for 6-8 weeks, after which it stops delivering the same results. Plus, it can be hard on the body and may negatively impact mitochondrial health, which is crucial for fitness and longevity.
Instead, consider Anti-Glycolytic Training (AGT), which involves short bursts of effort followed by near-complete rest. This method supports mitochondrial health and is particularly effective for activities requiring repeated high-intensity efforts like mountain biking. Aim for 5-10 seconds of work followed by 1 minute of rest for 10-30 minutes, using exercises like KB Swings, Jump Squats, or an exercise bike, 2-3 times a week.
Aging often leads to stiffness and reduced mobility, increasing injury risk and affecting your ability to display strength and endurance. For mountain bikers, this loss of mobility can also negatively impact technical skills and balance on the bike. This makes mobility training something that you must to in order to minimize your injury risk and help keep you moving well on and off the bike.
With mobility training it is better to do a little bit each day than to do a lot 1-2 times a week and nothing on the other days. Consistent daily mobility training, even just 10-15 minutes focusing on stretches for the shoulders and hips, can make a significant difference in maintaining and improving mobility.
Thank you for taking the time to let me share this information with you. For more in-depth insights, be sure to check out the links provided.
Strength Training Basics For The 40+ MTB Rider
Bodybuilding Training For Mountain Bikers
Isometric Training For MTB
Beyond Intervals: Anti-Glycolytic Training
Mobility Training For MTB
You can visit BikeJames.com for additional training tips and programs specifically designed for mountain biking. The 40+ MTB Rider Training Program was the first of its kind and shows you how to integrate all these elements into an effective 12 week training program.
If you have any questions about your own training journey feel free to contact me at james@bikejames.com, I'm always happy to help.
Until next time...
MTB Strength Training Systems
