I love to ride my mountain bike, and supplement training with my road bike as well. But I believe an often-neglected part of training for mountain bikers is strength training. With the demands of trail riding, a strong core and base strength is very important.
Here are my favorite exercises for supplementing trail riding:
1.) medicine ball slams or wood choppers
2.) rope crunches
3.) leg lifts
5.) bench split-squats
7.) dumbbell dead lift
I like to start with core work so I can focus on keeping my core tight on the other exercises. I typically do between 6-10 reps on each exercise, and I like to perform each rep very deliberately. Typically, I’ll try to do the positive movement in 1 or 2 seconds, and then do 3+ seconds on the negative. I perform the circuit twice with about 30 seconds between each set, and a couple minutes between each circuit.
The goal is to supplement strength, not to “get sore”. Focus on form, 4 perfect reps are much better than 10 reps with poor form.
For other great ideas and exercises check out:
James Wilson at www.bikejames.com
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