Mountain biking and bikepacking are not activities for the faint of heart. They require a lot of preparation, time, and effort — not to mention the vast amount of endurance needed to sustain a bout of exercise. That is why it is so important to find the right exercises to gain muscle and stamina, especially if you plan to learn a few mountain biking tricks as well. Here are a few of the best exercises you can do to gain muscle for mountain biking right now.
- Biking. Sounds dumb, right? Mountain biking has a lot in common with similarly strenuous activities — like long-distance backpacking for example. And when people ask how you get into shape for these activities, the answer is most often simple: don’t bother. There isn’t really an activity or exercise that will truly prepare you for mountain biking except long-distance biking. You can gain muscle through doing.
- Running. For excruciating activities like mountain biking or bikepacking, one of the best things you can do is gain cardiovascular muscle — because while there is no single, tried and true method of preparing for what you’re about to do, you should make sure you won’t drop dead while you’re doing it. That means getting into slightly better overall shape before you leave.
- Core. Yoga is a great way to get a full body exercise, but core muscles are very important for maintaining balance while you’re biking. Practice the plank position frequently, but complement it with squat repetitions to build some muscles in your quads and glutes. Another position involves a side plank using an elastic band just above the knees to do repetitions of leg lifts while resting the body’s weight on your forearm and foot. This will help build up your obliques and hips.
- General. Lunges will build your leg and core muscles. One-legged push-ups will build your core, arms, and teach you how to balance. Weight training will build bone density and increase muscle strength. Walking will keep your muscles mobile and relaxed during rest periods.
A stability ball is a great prop for core-building workouts. Exercises using stability balls also have a number of other important benefits, especially for aging adults. Some research suggests that they can help with lower back pain, and increase muscle mass in the back, glutes, and abs. They are especially useful tools during physical therapy after an accident or injury. If you were hurt while mountain biking, then ask your doctors about the potential benefits!