| Strength training for the MTB world has been slow to | | | | your ears as well. Most people who think that they can |
| catch up to the unique and highly physical demands of | | | | do an adequate pull/ chin up are really fooling |
| our sport. Today's average rider rips up trails that just | | | | themselves by not coming all the way down at the |
| 5-6 years ago would have been considered extreme | | | | bottom. 2) Pull ups indicate that your palms are facing |
| and today's extreme rider...well, let's just say that they | | | | away from you and chin ups indicate that your palms |
| continue to defy all logic in their quest to progress our | | | | are facing towards you. Both have their place in a |
| sport. Considering how fast our sport has evolved in | | | | program but I almost always start people out with chin |
| such a short period of time it really comes as no | | | | ups as they are easier learn how to initiate the |
| surprise that most MTB specific strength and | | | | movement by pulling the shoulder blades down. 3) If |
| conditioning programs are stuck in the time when | | | | you can do more than 8 reps in a set then strap some |
| cantilever brakes were still viable options and anodized | | | | weight to yourself. Adding more reps will only start to |
| purple was a highly sought after fashion statement | | | | work on short term strength endurance and we want |
| (not that there is anything wrong with that). | | | | to get stronger through strength training (imagine that). |
| Today's MTB world is not simply road riding on a dirt | | | | Strength endurance should be addressed in the overall |
| road. Muscling a 30-35 pound bike around on a | | | | program but not when we are looking to add real |
| technical trail requires a far different skill set and | | | | strength. I can personally do a chin up with more |
| physical attributes than MTB riders needed at the turn | | | | weight than I can bench (body weight of 180 lbs. plus |
| of the century. As such, routines and exercise | | | | 95 lbs. strapped to me) and I feel that every MTB rider |
| selection needs to reflect this fact. With this in mind, | | | | should be able to do the same. |
| let's review what I consider to be the top 3 exercises | | | | 3-Standing Military Press - As I have already |
| for the XC/ trail rider to include in their program | | | | commented on, most MTB riders need some more |
| (besides the deadlift, of course, which is a must for | | | | upper body strength and the standing military press is |
| every rider). | | | | one of the best exercises available for strengthening |
| 1- Bulgarian Split Squat - One of the best things about | | | | the pressing muscles. Over the last few decades |
| this exercise is that, when done correctly, it serves as | | | | there has been a real decline in the use of the standing |
| both a great uni-lateral leg exercise and a great hip | | | | military press in strength training programs. Most have |
| flexor stretch. Prop your trail leg up on a bench, make | | | | shied away from it for injury concerns reasons (I think |
| sure that you start with your torso completely upright | | | | ego is more of a factor since you can bench far more |
| with your shoulders and hips square. Lower yourself | | | | than you can press over your head). This is extremely |
| under control (don't just turn the muscles off and drop) | | | | unfortunate since, when done correctly, the standing |
| and make sure that you keep your torso upright and | | | | military press will not only add upper body strength, it |
| everything square on the way down. | | | | will actually help injury proof the torso and shoulders as |
| You may notice a tendency to lean over as you lower | | | | well. |
| yourself, indicating weak or inhibited glutes. Leaning | | | | If you make sure that you keep the torso strong with |
| over lets you use your low back to help you get back | | | | no backward lean when pressing over your head then |
| up and should be avoided in order to establish the | | | | you not only protect the lower back, you help |
| movement pattern we are looking for. You may also | | | | strengthen the torso like few other exercises can. |
| notice that you want to let your hips open up as you | | | | Pressing over your head also forces all of the muscles |
| come down as well. This indicates tight hip flexors and | | | | around your shoulder to fire in order to stabilize the |
| every effort should be made to keep the hips square | | | | entire shoulder during the lift, helping to injury proof this |
| in order to maximize the stretch on this area during the | | | | area as well. Both of these areas are trouble spots for |
| exercise. Just like everything else with your strength | | | | bikers during long, pounding rides with a heavy |
| training, it's not just about going through the motions, it's | | | | hydration pack strapped to them. The military press |
| about doing the movement pattern correctly in order | | | | builds true functional upper body strength in a very |
| to get everything we can out of our time investment. | | | | efficient package. |
| 2-Pull Ups/ Chin Ups & Variations - Most XC/ Trail | | | | You can find a video demo of all these exercise at |
| riders are very weak in the upper body. This really | | | | Just type the name of the exercise in the search field, |
| takes its toll as the trail gets rougher and the ride gets | | | | hit enter and a video will pop right up. |
| longer. Having good upper body strength and strength | | | | There you have it, the Top 3 Exercises for your |
| endurance is vital to controlling your bike and | | | | average XC/ Trail riders. You guys make up the bulk |
| maneuvering down the trail. In fact, if more riders | | | | of the riding world and can gain a lot from a good |
| worried about getting stronger rather than how to | | | | strength and conditioning program. For a long time now |
| shave a few pounds off their bikes they would be far | | | | the bike industry has mislead you by making you think |
| better served. | | | | that a new bike or a new part will make the biggest |
| Pull Ups, Chin Ups and their variations are a great way | | | | difference on the trail when it is the engine that drive |
| to strengthen the upper back and gain good body | | | | the bike that makes the real impact. Getting stronger |
| control. Let me clear up a few things - 1) it is not a chin | | | | will allow you to ride harder, faster and longer, adding |
| pull up if you do not straighten your arms all the way | | | | up to more fun on the trail. Isn't that what it's all about |
| at the bottom and allow your shoulders to come up by | | | | anyways? |