Get fit for mountain biking – MBR

Get fit for mountain biking and racing in just 12 weeks, with strength training, cardio training, and skills routines for all levels

Jamie Darlow — Thu, 04 Jan 2024 11:00:56 +0000

Got goals for 2024? Racing? Riding further and faster? Tackling a mountain or two? Then strap on that heart rate monitor because here’s how to train for it all

Interval training is hard but it’s the simplest, quickest and most effective route to becoming a faster rider. Coach to the pros Alan Milway shows us how.

Mountain Bike Fitness: Expert training advice to boost your performance

Jonny Thompson — Mon, 23 Oct 2023 10:52:44 +0000

Our coach to the stars, tells you how to improve your strength and fitness for mountain bike riding and racing.

Doing a full press-up where your chest touches the floor is a great achievement

We all want to be better riders. Whether it’s railing corners faster, learning to jump, muscling up steep technical climbs, …Continue reading »

Structure your training week to go hard at the weekend

Jonny Thompson — Fri, 30 Jun 2023 11:00:14 +0000

Want to ride your best at the weekend? A few specific targeted training sessions during the week is all you need to make a huge difference to on-bike performance. Part of the YT Industries Be a Better Rider Week

It’s easy to convince yourself that you don’t have time to train. But it’s often not entirely the case. Don’t …Continue reading »

Six ways to stay motivated to train when your willpower starts to fade

Jonny Thompson — Mon, 05 Jun 2023 06:21:02 +0000

While it's easy to know that training consistency is important for fitness gains, it's quite another to get yourself out and active when your brain and body says stay on the sofa, especially when the return on investment lessens with time. Luckily, we've got six tips to keep you going.

Rock Machine Blizzard

It won’t come as a surprise that even professional riders, who’s careers often depend on their race results, find it …Continue reading »

5 ways to get fitter on your e-bike (without even trying)

Jonny Thompson — Mon, 22 May 2023 13:19:32 +0000

Can you get fit on an e-bike. Yes, you can! In fact, incorporate a few fairly simple elements into your riding routine and you could end up boosting your fitness and ride handling skills without really feeling like you're doing anything much at all.

Without getting lost in the weeds of complex training theory, all you really need to achieve a high degree of …Continue reading »

E-bike fitness training: increase your strength, handle your eMTB better

Jonny Thompson — Sat, 22 Apr 2023 15:14:52 +0000

This dedicated 30 - 40 minute exercise programme will boost your fitness and strength, giving you better control and handling of your electric bike

I’m not going to lie, dedicated e-bike training protocols are a lot like e-bike specific bike components…mostly hype. But if …Continue reading »

How to stop arm pump: what it is, what causes it, and how to prevent it

Jonny Thompson — Mon, 26 Dec 2022 08:36:10 +0000

Forearms feel like they're blowing up on long descents? We explain what's causing it, and what you can do to eliminate it

Whether it is clips vs flats or analog vs e-bike, there seems to be a lot of division in mountain …Continue reading »

Why NOT to train like a pro (and what to do instead)

Jonny Thompson — Mon, 05 Dec 2022 10:01:35 +0000

Unlike the pros, most of us are pushed for time - but by following a General Physical Preparedness (GPP) program, you'll see substantial physical improvements in as little as two sessions per week.

You’ve probably heard the business trope that ‘success leaves clues’. It makes sense then that if you want to ride …Continue reading »

Seven performance metrics that every mountain biker should strive to meet

Jonny Thompson — Thu, 06 Oct 2022 06:13:31 +0000

These challenges will help you check your strength, power output, balance, stability and coordination, and identify areas that need more work, in turn boosting your on-bike performance

Doing a full press-up where your chest touches the floor is a great achievement

We’ve put together seven performance metrics that every mountain biker should meet, or at least aim to achieve. Chosen specifically …Continue reading »

How to ride your mountain bike in hot weather (and not overheat!)

Aoife Glass — Sat, 16 Jul 2022 15:54:21 +0000

How do you stay cool on a mountain bike during a heatwave? When temperatures soar you need to make sure you're hydrated, protected and don't overheat; our hot weather mountain biking tips and expert advice will help you stay safe

Mountain biker refilling water bottle at a water fountain surrounded by flowers

So you want to ride your mountain bike in a heat wave? If you just can’t miss out on a …Continue reading »

Best bodyweight exercises for mountain bikers

Jonny Thompson — Wed, 06 Jul 2022 11:13:37 +0000

You don't need gym membership or an expensive set of weights at home to develop good strength for mountain biking - bodyweight exercises are a great low-tech way of training the body without fancy equipment.

While there are few feats of strength more impressive than an eye-popping deadlift, you don’t need to be a gym …Continue reading »

How to improve your grip strength and get better bike control

Jonny Thompson — Sun, 12 Jun 2022 04:00:28 +0000

Boost your grip strength and you'll be better able to hold onto your handlebars, control your bike, and reduce arm pump and hand pain. MTB fitness expert Jonny Thompson of Fit4Racing shares 4 exercises to boost your grip strength.

Mans hand photographed hanging to a bar

Grip strength is important and not just for a firm handshake. When it comes to mountain biking, if you can’t …Continue reading »

How to look after your ankles: your most important shock absorbers

Jonny Thompson — Fri, 17 Dec 2021 09:00:42 +0000

If you want to ride faster, jump higher or simply smash through rock gardens, strong, flexible ankles are essential.

The ankles

If you want to ride faster, jump higher or simply smash through rock gardens, strong, flexible ankles are essential.

How to strengthen vulnerable shoulders for mountain biking

Jonny Thompson — Tue, 23 Nov 2021 10:47:59 +0000

Our Get Fit For Riding series continues with the most mobile joint in your body, the shoulder. Strengthen your most vulnerable joint to avoid injury and boost performance.

Strengthen your most vulnerable joint to avoid injury and boost performance

Our Get Fit For Riding series continues with the most mobile joint in your body, the shoulder. Strengthen your most vulnerable joint to avoid injury.

11 reasons why mountain biking is the best form of exercise

Benjamin Haworth — Tue, 02 Nov 2021 14:33:07 +0000

Like you need any more reasons to ride.

There's nothing that's better than mountain biking for giving your whole body - and mind - a complete workout.

What makes us tired when we ride (and what can we do about it)?

Jamie Darlow — Tue, 21 Sep 2021 12:42:25 +0000

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 well we slept last night. Dr Shaun Phillips writes.

Fatigue is multi-factorial and a headache to define

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 well we slept last night.

Tempo training for instant speed on your mountain bike

Benjamin Haworth — Wed, 07 Jul 2021 08:10:19 +0000

Improve your explosive power and tolerance of lactic acid by incorporating a tempo

Improve your explosive power and tolerance of lactic acid by incorporating a tempo.

Pushed for time? Here are a few short, intense workouts for mountain biking

Benjamin Haworth — Wed, 07 Jul 2021 08:05:02 +0000

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 biking.

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 biking.

Why you should stop chasing numbers in the gym in search of better mountain bike fitness

Jonny Thompson — Wed, 30 Jun 2021 12:26:49 +0000

Getting stronger is a means and not an end so keep your ego in check
.

Getting stronger is a means and not an end so keep your ego in check.

Zone 2 training – Focus on low intensity sessions to get fitter without the fatigue

Jonny Thompson — Mon, 24 May 2021 16:00:01 +0000

AKA ride slow to get fast. Knowing how slow to go is crucial if you want to benefit from harder sessions.

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 mountain biking gains

Jonny Thompson — Mon, 12 Apr 2021 12:59:33 +0000

Problem: Short daylight hours and work can make it difficult to block out a full hour to train, let alone ride. Solution: Micro workouts.

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 coffee. Think of it as a quick shot of espresso for your fitness, but you can have 10 a day.

Give classic bodyweight exercises a twist to maximise MTB-specific strength

Jonny Thompson — Tue, 23 Mar 2021 19:25:42 +0000

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 form the basis of your strength development off the bike, we also need to move in ways that better represent the shapes we actually pull on the bike.

How to workout heart rate zones and use fitness trackers for mountain biking

Benjamin Haworth — Fri, 25 Sep 2020 12:55:43 +0000

Go faster gadgets to help you train more effectively.

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

Jonny Thompson — Fri, 24 Jul 2020 13:49:38 +0000

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

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 mountain biking: five key movements to know

Jonny Thompson — Mon, 22 Jun 2020 21:04:44 +0000

Combining strength and fitness will make you a better rider; here's how to boost them at home

Burpeee with tuck jumps step 5.

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 whatever the weather with Zwift indoor mountain biking

Danny Milner — Fri, 29 May 2020 09:40:11 +0000

"I want to hate it, but I keep pedalling" - indoor training gets interactive with Zwift's new mountain bike courses

Pic: Andy MacAndlish, MBR June 2020

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 mountain biking: strengthening lower body

Jonny Thompson — Tue, 26 May 2020 14:51:23 +0000

No space? No equipment? No bother – here’s how to get strong and fit at home, for your return to riding

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; in gyms it’s normally barbells and machines, at home it is your bodyweight and whatever you can pick up.

Get fit for mountain biking: deadlifts

Jonny Thompson — Thu, 30 Apr 2020 09:50:01 +0000

Grip it and rip it. Train the deadlift to take your riding to the next level

Want to be a stronger, faster rider? Start deadlifting. Pedal harder for longer, hold a more solid riding position and take bigger impacts buckling.

Get fit for mountain biking: pull-ups

Jonny Thompson — Wed, 18 Mar 2020 14:43:04 +0000

Struggling to hold on? Pull-ups are a great way to improve bar grip and back strength

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 mountain biking: squats

Jonny Thompson — Wed, 12 Feb 2020 12:05:15 +0000

The squat is the big beast of gym moves that'll give you monster strength on the trail

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 riding is phenomenal.