3 Exercises Mountain Bikers Should do to Improve Performance and Reduce Injury Risk

Like many road and off-road cyclists I know, I used to think that performance improvements only occur while in the saddle. However, the personal trainer side of me has learned that improvements can also take place off the bike and in the gym. Here are three exercises that mountain bikers might consider to improve their performance and reduce the risk of injury:

1. Squats: Squats are a fundamental exercise that can help mountain bikers improve their lower body strength and stability. They work the quadriceps, glutes, hamstrings, and lower back muscles, which are all crucial for powering up hills and maintaining balance on technical terrain.

2. Planks: Planks are a great exercise for building core strength, which is essential for mountain bikers. A strong core can help riders maintain balance and control on the bike, especially when navigating tricky sections of trail. Planks also engage the lower back muscles, which can help reduce the risk of injury.

3. Lunges: Lunges are another exercise that can help mountain bikers improve their lower body strength and stability. They work the quads, glutes, hamstrings, and calves, as well as the stabilizer muscles in the hips and core. Lunges can also help improve balance and coordination, which are important skills for mountain bikers.

Overall, these exercises can help mountain bikers build strength, improve balance and stability, and reduce the risk of injury on the trail. However, it's important to note that these exercises should be done with proper form and technique to avoid injury. It's also a good idea to consult with a physician or qualified fitness professional before starting a new exercise program.

Sources:

The above recommendations for exercises that all mountain bikers should do are based on general knowledge and best practices in the fitness and mountain biking communities. Here are some sources and additional reading that support the effectiveness of these exercises for mountain bikers:

Squats:

• "Why Squats Are Great for Mountain Bikers" by Enduro MTB Training: https://enduromtbtraining.com/why-squats-are-great-for-mountain-bikers/

• "Strength Training for Mountain Biking" by Pinkbike: https://www.pinkbike.com/news/strength-training-for-mountain-biking-2019.html

• "7 Exercises to Improve Your Mountain Biking" by ACTIVE: https://www.active.com/mountain-biking/articles/7-exercises-to-improve-your-mountain-biking

  Planks:

• "Why You Should Do Planks for Mountain Biking" by Singletracks: https://www.singletracks.com/mtb-training/why-you-should-do-planks-for-mountain-biking/

• "Core Strength for Mountain Biking: Plank Progressions" by MTB Fitness: https://mtb.fitness/core-strength-for-mountain-biking-plank-progressions/

• "The Importance of Core Strength for Mountain Biking" by MTB Tips: https://mtbtips.com/the-importance-of-core-strength-for-mountain-biking/

Lunges:

• "The Best Leg Exercises for Mountain Biking" by Bicycling: https://www.bicycling.com/training/a20024531/the-best-leg-exercises-for-mountain-biking/

• "5 Essential Strength Exercises for Mountain Biking" by Red Bull: https://www.redbull.com/us-en/5-essential-strength-exercises-for-mountain-biking

• "Lunge Your Way to Better Mountain Biking" by Women's Health: https://www.womenshealthmag.com/fitness/a19914113/lunges-for-mountain-biking/

Let me know what you think it the comments.