Mountain biking season is here and your summer plans involve high alpine single track and squeezing in as many post-work rides as possible. But to truly get the most out of mountain biking you need to have a base level of fitness. A great way to develop this fitness is to create a mountain bike training plan.
Mountain biking requires two physical attributes, cardiovascular endurance, and strength. The latter is often overlooked but to get the most out of mountain biking you need both attributes. This blog will help you create a simple but effective mountain bike training plan to help you get most out of this season.
Mountain Bike Training Plan: Two Types of Training
The ideal mountain bike training plan consists of both cardiovascular and strength training. How you balance the two will depend on your schedule and priorities.
The Cardiovascular System and Mountain Biking
Cardiovascular training is training that builds your endurance. Building your cardio is quite straightforward, but it is crucial because mountain biking uses the cardiovascular system as its main source of energy. There are many ways to build your cardio ranging from walking to rowing. But there is no better way than to ride your bike.
How to Build Your Cardio
To build your cardio you need to consistently go on rides that are at a sustainable pace meaning that you can finish them with moderate to low effort. It’s important to keep these rides slow and sustainable to target your aerobic system. If they are done at an unsustainable rate you will begin to train the lactic energy system.
Strive to do cardio at least two days per week, preferably on the bike. We will touch on how to build a schedule later, but two days a week is usually quite doable and can include an after work ride and a weekend ride.
If you are looking to take your training seriously it is worth investing in a training plan or coach. Websites like TrainerRoad and Training Peaks are great resources to help you get serious. These websites are aimed at intermediate to competitive cyclists and will require more time and resources.
Strength Training and Mountain Biking
Strength training is often overlooked in mountain biking but is a great addition to any training program. Being strong will help you maintain a good body position on the bike, reduce arm pump, and make you more powerful.
How to Strength Train for Mountain Biking
To see the benefits of strength training aim for two days a week of full-body strength training. For optimal results do not train on the same days in which you ride.
These training days focus on full-body compound movements. For the best results hit the three to four of the six movement patterns (pull, push, bend, squat, lunge, and core) per session. A session could include glute bridges (bend), single arm dumbbell rows (pull), and planks (core).
There are many options for strength training. To get the best results it is helpful to train with a coach and specifically for mountain biking. Books like these are a great resource for bike-specific strength training. Or if you are looking for a coach that can balance all of your training at a gym with an individual design focus check out Live Atop Coaching.
How to Create a Training Schedule
A schedule will help you get the most out of your training plan. When building your schedule keep in mind how much time you have available. To see the best results ideally you want to strength train twice per week and ride twice per week. Depending on your goals and available time this can be scaled up or down to fit your needs. Here are a couple of example training programs.
Sample Mountain Bike Training Plan
Beginner:
Sunday: Off
Monday: Strength Train
Tuesday: Off
Wednesday: Ride
Thursday: Strength Train
Friday: Off
Saturday: Ride
Advanced:
Sunday: Off
Monday: Strength Train (Upper and core)
Tuesday: Ride
Wednesday: Strength Train (Full Body)
Thursday: Ride (Easier Ride)
Friday: Off
Saturday: Ride (Longer Ride)
Consistency is Key
The secret to getting results from your mountain bike training program is consistency. No matter if you devote 2 days a week or 5 to training the more consistent you are the better your results will be.
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