How to Train for Mountain Biking – Best MTB Workout Guide for Newcomer

How to Train for Mountain Biking

It is widespread that mountain biking is a sport that demands a lot of strength, in addition to excellent cardiovascular health and endurance, to encourage you through a trail or race that is competitive. If you would like to start instruction, here are the best tips you need to consider. Because a lot of people always ask about how to train for mountain biking as it is their passion, and they want to learn it properly. Go through the complete guide. Your answer is hidden in the article.    

Your most preferred track has thawed out, and you’re eager to ride outdoors after a very long winter. In case you are riding drop-offs or else climbing steeps, your whole body might take a beating on the previous rides if your bike is not ready. Get with simple exercises designed to help prevent mountain biking accidents, such as pain in your knees, wrists, and lower back in form for the season.  

There’s no additional for miles in the saddle, but you could also enhance your overall performance. This workout program was created to complement riding time.  

How to Train for Mountain Biking

training plan for mountain biking

Here’s a general summary of the way to prepare for mountain biking:

Build your strength

Target muscles that you rely on the majority to power your toenails: your quads, hamstrings and abdominals.  

Boost your Endurance

Avoid getting winded also soon or packaging it early because of weary legs.  

Increase your mountain bike abilities

Ride faster, tighter, and more effectively by boosting your bicycle handling and other technical skills.  

Training Program for Mountain Biking

Start the train for mountain biking around 6 to 7 weeks before you want to begin riding intensely. Complement your work out together with riding time on the bike, if you are training using an indoor bike coach or riding outside.  

Related Article: How to Get Better at Mountain Biking.

Training Exercises for Mountain Biking

Remember the below points in mind when you train;

  • Adjust an exercise or bypass it if something doesn’t feel appropriate.  
  • Train at your own pace, beginning slowly in the beginning. As you build endurance and strength, increase the number of repetitions over the years.  


Prepare your system with five to 10 minutes of moderate cardio activity. 

You can hop onto a machine, even go for a jog or perhaps jump rope. Then follow these guidelines:

  • Inhale during the first effort, then exhale as you come back to the starting place. Make sure you frequently breathe through quicker exercises. 
  • When you initially begin these exercises, rest for 60 to 90 minutes between each. Break for 30 to 45 seconds, as you feel if you want more of a cardio challenge or more healthy.  
  • Perform the full collection of exercises two to three days.  

Nerve Glide Exercise 

The vision of this exercise is to help prevent numbness in your palms, which can happen when you grip your handlebars. It helps the nerve that runs through the carpal tunnel.  


  1. Sit or stand toward your left arm extended out to the side with your palm up. Bend your elbow like you were holding a tray in your hand.  
  2. Slowly tilt your head, so it leans toward the left shoulder; as you do so, too, straighten your leg and then lengthen the left arm.  
  3. Turn your head and hand to the starting position.  
  4. Do these 15 days; subsequently, replicate the exercise 15 times on the other side.  

Tips and adjustments: The goal is for smooth, simultaneous movement of your mind and hand; should you are feeling any strain along your arm as you proceed, then slow down until it is possible to synchronize movement without feeling that tension.  

Walking Lunge using Rotation Exercise

The train for mountain biking helps your warm quads, hips, and core up to make it prepared. These are when mountain biking regions of your body you’ll engage trails. Regular mountain biking is good for health. If you wanted to know the ways of how mountain biking good for health click here.

Steps : None

  1. Stand slightly apart with your feet.  
  2. Measure one foot toward the lunge. The back knee must drop at a 90-degree angle into the ground. Your forward knee needs to also be at a 90-degree angle.  
  3. Once you step forward, rotate the body to the side at the direction of your knee. Arms at chest height elevated in the hands.  
  4. Drive-up and through your leg to take the next step. Your knee should be out front.   
  5. Repeat this exercise 10 times each side for a total of 20. 

Tips and modifications: If you don’t have sufficient space, you can remain in one spot and alternative your thighs. Make it simple by keeping your back leg straight. Make sure that your knees stay in a direct line with your foot and hip, and don’t go.  

Lateral Ski Jump Exercise

This the workout targets that the glutes, quads, hamstrings and calf muscles that power the push and pull of your pedalling stroke.    

Steps : None

  1. Stand with your toes hip-width back, and knees slightly bent, balancing on one leg.  
  2. Jump to both sides, landing on the other leg. Think about landing softly with your knee.  
  3. Then jump on the other hand, landing on the opposite leg.  

Wave your arms sideways over your body like a speed skater. 

Rehash 15 on each side for a sum of 30. 

Tips and adjustments: If you discover this workout too hard, make smaller jumps to the side, and then move slower or touch the toe to the ground instead of keeping it off the floor.  

Burpee Exercise

This Plyometric exercise (basically jump coaching) focuses on your whole body. It works your quads, glutes, hamstrings, calves, abs, arms, chest, and triceps. It will set you up for the bursts you’ll want when climbing steep slopes or riding over uneven terrain.       

Steps : Explode

  1. Remain with your feet shoulder-width separated and arms at your sides.
  2. Explode straight to leap off the floor while reaching your hands up over your head.  
  3. Land softly with elbows bent and in one smooth movement, squat down, put your palms down on the floor before you and kick both feet back, so you’re in a plank position.  
  4. Now jump your feet in toward your hands then explode up to start another burpee.  
  5. Do 10-15 repetitions. 

Tips and alterations: Instead of kicking both feet back whenever you’re in a plank position, you also can create this exercise easier by stepping back at a time.    

Bridge with Hamstring Curl

This exercise reinforces your glutes and hamstrings for more powerful and efficient pedalling; these muscles help support your knees.  

Steps : Enormous exercise ball

  1. Flex your back with your arms stretched down from the hands, with your legs extended and your heels resting beneath the exercise ball.  
  2. Tighten your glutes and abs as you pull your legs back, rolling the ball towards your buttocks.  
  3. Stop once your knees are flexed at slightly more than 90 degrees.  
  4. Stretch your legs straight again, turning on the ball from you.  
  5. Repeat the order 15 times.  

Tips and modifications: If you struggle to maintain balance as you roll up the ball, put your heels slightly farther apart onto the ball. Then move your arms away from your body; increase the problem by maintaining your heels nearer together and by moving your arms closer to your physique.  

Back Extension Exercise

This train for mountain biking works the muscles of your riding and lowers back to encourage your body, especially as you spend time hunched on your mountain bike and to keep you stable landscape. 

Steps : Exercise ball (23-inch distance across or littler is perfect) 

Lay with your stomach on the activity ball 

  1. Fold your arms before you sothat your elbows are level with your shoulders.   
  2. Keep your hands tucked somewhat to keep thoughts.  
  3. Reduce back your shoulders down, taking the shape of the chunk.  
  4. Repeat 15-20 times. 

Tips and modifications: Avoid overarching your back.  

Plank with Single Arm Row

The plank enhances the neck and heart balance and targets your abdominals. The rowing element works your last and shoulders. Maintaining your heart healthy will safeguard your back during long rides. A solid core helps maintain a Steps er riding position, letting you put less strain in hands, wrists, and forearms.  

Steps : Two moderate-weight dumbbells

Start at a board position utilizing hands-on free weights and feet set wide apart. 

  1. Column one elbow back, bringing the hand weight up toward the rib confine. 
  2. Return barbell to earth and repeat.  
  3. Keep a plank position throughout the exercise by keeping the body straight from head to toe. Don’t allow hips rotate; keep the chin tucked looking in the floor before you to engage neck muscles better.  
  4. Do 10-15 reps on each arm.  

Tips and modifications: In case you are unable to keep a stable trunk while on your feet, fall on your knees to finish the exercise. You may use a heavier or lighter dumbbell.  

Single-Leg Deadlift Exercise

Your glutes and hamstrings, the enormous muscles answerable for accelerating vitality. These muscles likewise bolster and settle your knees and help shield them from strain or injury.  

Steps :

  1. Lower your weight on your right foot, bend forward at the hips as you stretch your left leg backward; keep your balance as you lower the dumbbell toward the ground. Don’t allow your hips to rotate.  
  2. Liftback up to the beginning position by squeezing your glutes; your core should stay engaged, and your back should remain straight.  
  3. Do this 20 days; then change on your other hand and perform 20 reps.

Tips and modifications: Modify the problem by adjusting down the way you bend toward the ground. You might use a dumbbell that is heavier or lighter.  

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top