What makes us tired when we ride? Pretty much everything, it seems, from the climbs to the descents, the terrain, the temperature and even how…
Get fit for riding
Let your bike know who’s the boss with the help of our tailor-made fitness sessions
It’s a common misconception that top level riders spend all day in the gym. But this simply isn’t true. In as little as two hours per week, you can do as much off-bike training as some pro riders.
By training sensibly you can fill in strength and intensity deficits in a short space of time each week, eliminate areas that are holding you back and reap massive benefits on the bike.
What you need to get started
Gym Level 1 – The weekend warrior
- 1 Kettlebell
- Pull-Up Bar
- Resistance Bands
- Total cost: £100-150
Level 2 – The Quietly Competitive
- Gymnastic Rings (TRX)
- Medicine ball
- Plyo Box (bench)
- Cardio equipment
- + All Level 1 kit
- Total cost £250-300
Level 3 – The Ultimate Rider
- Barbell & Weight Plates
- Squat Rack
- Watt Bike or Rowing machine
- + All Level 1 and Level 2 Kit
- Total cost £2,000-2,500
Fundamental exercises
Fitness for mountain bikers
We all want to be better riders. Weather it’s railing corners faster, learning to jump, muscling up steep technical climbs, or simply reacting to terrain in the blink of an eye and making better line choices. The end game is to keep improving and have a blast doing it.
But just like any physical pursuit, practice alone won’t make perfect. You need to train, because being stronger and fitter will make every other aspect of riding easier. And while we’re all happy to spend hours on the bike working on specific skills, or simply riding around hoping to improve, a more focused approach can bring more rapid results.
Your coach
Jonny Thompson is head coach for Fit4Racing, an online fitness programme for mtb riders. Once a forensic scientist, Jonny has devoted the last 10 years to coaching athletes from Paralympians to world number one enduro racers. His main focus with the Fit4Racing team is developing and delivering fitness programmes to pro and amateur riders.
Training the likes of Adam Brayton, Jonny also sends digital programmes to riders all over the world, many of whom ride professionally.
More info and exercises below
Keep scrolling to see all our latest fitness advice and How To features to help you become the fittest you’ve ever been on a bike…
Tempo training for instant speed
Improve your explosive power and tolerance of lactic acid by incorporating a tempo.
Pushed for time? Here are a few short, intense workouts
This workout is designed to give you a short, sharp blast, maximising your workout efficiency using exercises that specifically relate to the demands of mountain…
Stop chasing numbers in the gym
Getting stronger is a means and not an end so keep your ego in check.
Focus on low intensity training to get fitter without beating yourself up
AKA ride slow to get fast. Knowing how slow to go is crucial if you want to benefit from harder sessions.
Mini workouts for maximum gains
What is a micro workout? It is any workout that you can fit into your daily routine in the time it takes to make a…
Give classic bodyweight exercises a twist to maximise ride-specific strength
Riding isn’t just about moving front to back, like most exercises in the gym – think squats and deadlifts. And while squats and deadlifts should…
How to workout heart rate zones and use fitness trackers
How to harness the power of fitness trackers and other heart rate monitor gadgets to turbo boost your performance on the trails.
Yes training sucks but the overall gain is worth it
Why train? You’ll ride faster, for longer, and have more fun, we guarantee it... and it starts with as little as two hours a week…
Get fit for riding: five key movements to know
This workout is a combination of five movements, which serve to enhance your riding ability and get you into an overall better condition.
How to keep riding with Zwift mountain biking
Keep the wheels turning and emerge fitter and faster from the lockdown. If you want to try it out Zwift mountain biking, read this guide.
Get fit for riding: strengthening lower body
The tried and tested principals of training remain the same wherever you are. Strength is built with resistance and resistance can come in many forms;…
Get fit for riding: deadlifts
Want to be a stronger, faster rider? Start deadlifting. Pedal harder for longer, hold a more solid riding position and take bigger impacts buckling.
11 reasons why mountain biking is the best form of exercise
There's nothing that's better than mountain biking for giving your whole body - and mind - a complete workout.
Get fit for riding: pull-ups
Not only will pull-ups help increase your ability to hold on, they will dramatically improve your riding in other ways too.
Get fit for riding: squats
Squats are king of strength movements. Using the big muscle groups around the hips and legs as well as involving the core means crossover to…
Get fit for riding: the press-up (or push-up)
The press-up is an exercise that’s stood the test of time. It targets muscles you need to hold a confident riding position, and improves overall…
Get fit for riding: four fundamental training principles
We cover the fundamental training principles. All of the exercises we feature will be scalable and we’ll have technique videos for each exercise.
Get fit for riding: what gym equipment do I need?
Let your bike know who's the boss this year with the help of our tailor-made strength sessions. Here's some gym equipment suggestions.
Gym moves for mountain bikers
How to train in the gym for enhanced riding performance. Coach to the pros Alan Milway shows us how to do the best gym moves…