Great Bodyweight Exercises you can do now to Improve Strength, Stability, and Coordination on your Mountain Bike

Bodyweight training can be beneficial for beginner mountain bikers in several ways. It can help improve overall strength, which can make pedaling and maneuvering a mountain bike easier. It can also help improve core stability, which is important for keeping control and balance on a mountain bike. Additionally, bodyweight training can help improve coordination, which can help you perform more complex maneuvers on a mountain bike. Overall, incorporating bodyweight training into your workout routine can help you improve as a mountain biker, especially if you are just starting out.

There are several bodyweight exercises that can help improve a mountain biker’s performance on the bike. Some examples include squats, lunges, and step-ups, which can help improve leg strength and power. Push-ups, planks, and other core-strengthening exercises can also be beneficial for mountain bikers, as a strong core can help improve balance and stability on the bike. Additionally, exercises that improve flexibility, such as stretching, and yoga, can help prevent injuries and improve overall performance.  

Incorporating mobility exercises into your workout routine can be beneficial for mountain biking performance

  • Mobility exercises improve flexibility, range of motion, and movement efficiency
  • These exercises can help you perform a wider variety of movements on a mountain bike and tackle different types of terrain
  • Mobility exercises can also help reduce the risk of injury by improving joint stability and flexibility
  • Overall, incorporating mobility exercises into your routine can help improve your performance as a mountain biker.

Check out this mobility video on YouTube

It’s important to consult with a fitness professional to develop a personalized training plan that meets your specific needs and goals.

Here is a sample program that incorporates the bodyweight exercises:

  1. Warm up with 5-10 minutes of light cardio, such as jogging in place or jumping jacks.
  2. Do 3 sets of 12-15 squats, resting 30-60 seconds between sets.
  3. Do 3 sets of 10-12 lunges (per leg), resting 30-60 seconds between sets.
  4. Do 3 sets of 8-10 step-ups (per leg), resting 30-60 seconds between sets.
  5. Do 3 sets of 8-10 push-ups, resting 30-60 seconds between sets.
  6. Do 3 sets of a 30-second plank, resting 30-60 seconds between sets.
  7. Stretch for 5-10 minutes, focusing on the muscles used in mountain biking.

It’s important to listen to your body and adjust the program as needed.

Cardio warm-up15-10 minutes
Squats312-1530-60 seconds
Lunges310-12 (per leg)30-60 seconds
Step-ups38-10 (per leg)30-60 seconds
Push-ups38-1030-60 seconds
Plank330 seconds30-60 seconds
Stretching15-10 minutes

Yoga can be a great way for mountain bikers to improve flexibility and prevent injuries. Some yoga poses that may be particularly beneficial for mountain bikers include the Downward-Facing Dog, the Warrior II, and the Triangle. These poses can help stretch and strengthen the muscles used in mountain biking, including the quadriceps, hamstrings, and glutes. Other poses that can help improve flexibility and range of motion include the Pigeon and the Seated Forward Bend. As with any exercise program, it’s important to consult with a fitness professional or certified yoga instructor to ensure that you are performing the poses safely and correctly.  Check out this website dedicated to Yoga for mountain bikers.  

If you prefer to read instead of videos check out Bodyweight Training & Calisthenics: The Progressive Bodyweight Workout Book For Beginners & Beyond on Amazon.