Author: Dr. Colin van Werkhoven, PT, DPT, CSCS
Strength training has been shown, through research, to have a variety of different benefits for multiple populations. Some of the main benefits of performing strengthening exercises include: increase bone density, increase lean muscle mass, decrease body fat, and improve performance aerobically and anaerobically. All of the listed positives of strength training can correlate directly with mountain bike fitness and performance.
For endurance athletes, strength training is important for performance, and injury prevention.
Over time, the body is doing very similar movements in mountain biking – from pedaling all day to absorbing impacts from drops or jumps. The human body adapts in certain ways in order to promote your ability to perform those movements. However, when you are performing similar movements repeatedly, if your body is not strong enough to handle those loads – you start to compensate and this can put your tendons and ligaments at risk when your muscles do not perform their job correctly.
This is where strength training comes into play.
If you are able to strengthen your muscles in the gym, they will be far less likely to fatigue and fail you on the trail. This will help you be able to keep your good form through all technical moves and even help you get better at simple endurance rides up fire roads. If your movement quality can remain consistent and strong, you are far less likely to suffer from nagging injuries like tendinitis, muscle cramps and strains. Another added benefit is that if your body is strong and your bone density improves, crashes that occur will be a little easier to handle and recover from.
Some of the key areas that mountain bikers should strengthen are: shoulders, quadriceps, hamstrings, glutes, and the mid-back.
There are a lot of strengthening exercises one can perform – however these do not need to be complicated. Stick to the basics, perform them well, and the benefits will come faster than using gimmick exercises or equipment. There is no need to balance on a ball while doing bicep curls. The foundational movements of a push, pull, squat, and deadlift will be exactly what a new weight lifter will need to build a strong foundation and see quick benefits from their strength program.
More in depth explanations of exercises will come via instagram @fxphysicaltherapy and these blog posts. If you want a personalized plan for mountain biking – contact FX Physical Therapy and set up an appointment soon!
