The Google Sheet below contains a set of four workouts that have been custom made for the team with training that is specific to mountain biking athletes! Strength training is completely optional for all riders and racers, but is highly encouraged for everyone. Strength training should be performed on your own time in addition to our rides. Riders who do not have access to equipment can substitute bodyweight movements where possible.
You may choose any of the four workouts (labeled A-D) to complete at any time, or you can work them in order. Ideally, you will keep your own notes on which weights you use in each workout so you can track your progress over time. Links to demo videos have been included for each movement in case you are unfamiliar with how to execute each exercise, but please make sure you ask an adult, a trainer at your gym, or a coach if you have questions. And of course, use good common sense - if something hurts or doesn't feel right, stop the exercise and seek guidance!
Our team nutritionist, Coach Lauren, gave a talk on how to properly nourish your body when training for mountain bike racing. In the video, she also includes strategies for hydration, monitoring heart-rate and RPE, and tips for strength training. You can view Coach Lauren's notes from her talk here.
Watch these three tutorials for tips on the best way to stretch before a ride.
Watch these three tutorials for tips on the best way to stretch before a ride.
Watch these three tutorials for tips on the best way to stretch before a ride.
1. Ride On Open Trails Only
Respect trail and road closures (ask if uncertain); avoid trespassing on private land; and obtain permits or other authorization as may be required. Federal and state Wilderness areas are closed to cycling. The way you ride will influence trail management decisions and policies.
2. Leave No Trace
Be sensitive to the dirt beneath you. Recognize different types of soils and trail construction; practice low-impact cycling. Wet and muddy trails are more vulnerable to damage. When the trail bed is soft, consider other riding options. This also means staying on existing trails and not creating new ones. Don’t cut switchbacks. Be sure to pack out at least as much as you pack in.
3. Control Your Bicycle
Inattention for even a second can cause problems. Obey all bicycle speed regulations and recommendations.
4. Always Yield Trail
Let your fellow trail users know you’re coming. A friendly greeting or bell is considerate and works well; don’t startle others. Show your respect when passing by slowing to a walking pace or even stopping. Anticipate other trail users around corners or in blind spots. Yielding means slowing down, establishing communication, being prepared to stop if necessary, and passing safely.
5. Never Scare Animals
All animals are startled by an unannounced approach, a sudden movement, or a loud noise. This can be dangerous for you, others, and the animals. Give animals extra room and time to adjust to you. When passing horses, use special care and follow directions from the horseback riders (ask if you are uncertain). Running cattle and disturbing wildlife are serious offenses. Leave gates as you found them, or as marked.
6. Plan Ahead
Know your equipment, your ability, and the area in which you are riding – and prepare accordingly. Be self-sufficient at all times, keep your equipment in good repair, and carry necessary supplies for changes in weather or other conditions. A well-executed trip is a satisfaction to you and not a burden to others. Always wear a helmet and appropriate safety gear.
1. Ride On Open Trails Only
2. Leave No Trace
3. Control Your Bicycle
4. Always Yield Trail
5. Never Scare Animals
6. Plan Ahead