Unlock your riding potential with these 3 fundamental training elements

Not everyone is driven by the desire to compete or race, which often leads riders to question the relevance of training. Nevertheless, even for casual riders, there are numerous advantages to incorporating some level of training into their cycling routines. The extent of training required will vary significantly based on factors such as your riding style, objectives, and the time you can allocate to training. You may be pleasantly surprised by the minimal training needed to experience noticeable improvements when you're out on your bike. If this spikes your interest, read on.
In the following sections, we will outline the three primary areas of training to consider. We highly recommend a combination of these three aspects to enhance your chances of success.

• Cardiovascular Endurance - Building the Foundation
  

  Developing cardiovascular endurance is crucial for conquering demanding uphill rides and experiencing long-lasting cycling sessions. Keep in mind that the key to effective cardiovascular training lies in gradual progression. Begin with a manageable intensity level and progressively extend the duration, intensity, and frequency of your workouts. Consistency plays a pivotal role, so aim to incorporate cardiovascular training into your routine several times each week to witness gradual improvements in your endurance. Simply going for a bike ride is a commendable way to achieve this goal.

  We suggest initiating your progression training with lengthier rides on relatively flat terrain. Strive for a pace that allows you to hold a conversation, indicating that you are operating within the aerobic zone. As you go along, steadily amplify the distance and duration of these rides, with a focus on constructing a robust cardiovascular foundation. Gradually ramp up both the duration and intensity of your rides to bolster your endurance. Lengthy rides at a comfortable pace prepare your body to endure extended periods of physical exertion.
  Depending on your preferred style of riding, introduce interval training to simulate the bursts of effort required during challenging sections. Intervals mirror the intensity of mountain biking by alternating between high-intensity bursts and recovery periods. This form of training enhances your anaerobic capacity, equipping you to handle brief, intense climbs and bursts of speed more effectively. You can train for this by riding your bike outside or by riding on an indoor smart cycle trainer.

  

  Additionally, consider engaging in cross-training activities like running, walking, swimming, or even jump rope. These activities enhance overall cardiovascular fitness while providing a refreshing change from cycling. They engage different muscle groups and keep your workouts engaging and varied.

• Strength Training - Building your own body armour
  

  Strong muscles are essential for tackling uneven terrains, steep ascents, technical descents or longer undulating rides.
  Mountain biking engages various muscle groups, so a full-body strength training routine is key. Focus on exercises that target your legs, core, upper body, and even your back muscles to ensure balanced strength development.

  We recommend including compound movements which will help building functional strength by mimicking the motions you'll encounter while mountain biking. For example, squats, lunges, deadlifts, and step-ups are excellent choices. These exercises engage multiple muscle groups simultaneously, closely mimicking the demands of navigating uneven terrains.
  By also including single-leg exercises like single-leg squats, Bulgarian split squats, and single-leg deadlifts are valuable for improving balance, stability, and targeting muscle imbalances. These imbalances can arise from favouring one leg during climbs, poor riding form or navigating technical sections.

  

  Don't neglect your upper body. Strong arms, shoulders, and back muscles are crucial for controlling your bike during descents and manoeuvring through tight corners. We incorporate exercises like push-ups, pull-ups, rows, and shoulder presses in our programs to help with this.

  A strong core and legs will provide stability and power on the trails. It will help maintaining proper posture and control. Planks, Russian twists, bicycle crunches, and stability ball exercises engage different core muscles, enhancing your ability to tackle challenging trails.

  By incorporating a well-rounded strength training regimen into your routine, you'll enhance your muscle strength, power, and endurance, providing you with the physical foundation needed to conquer challenging mountain biking trails with confidence and control. Overall muscle strength will also play a key role in protecting your bones and joints in case of mishap.

• Flexibility and Mobility - Reduce your risk of injury
  

  One of the cornerstones of safe and effective riding is the maintenance of flexibility and mobility. These attributes not only reduce the risk of injuries but also enhance your overall control of the bike. Supple muscles are your armour against unexpected twists and turns on the trails. Incorporating regular stretching routines and mobility exercises into your training regimen can significantly elevate your range of motion. This increased flexibility becomes invaluable when navigating tight corners and negotiating challenging technical sections during your rides.

  To maximize the benefits of flexibility and mobility, we recommend integrating strength training into your routine. This synergy ensures that your newfound strength translates into functional, bike-friendly movement. Practices such as yoga, dynamic stretching, and the use of foam rollers can be instrumental in preserving your range of motion and preventing muscle tightness. By embracing these elements, you not only reduce the risk of injury but also unlock the full potential of your riding experience.

  

Whether you're seeking to conquer challenging trails or simply relish the freedom of the flow tracks, the holistic training elements outlined here will not only elevate your riding performance but also enhance your safety and enjoyment. By embracing these training fundamentals, you're poised to unlock the full potential of your riding experience—enabling you to embark on biking adventures with confidence, control, and a renewed sense of fulfilment.
If you're intrigued by the idea of starting some foundational training, consider joining our "Get me Rollin'" challenge or reaching out to us below for a personalized training plan. Happy riding!