Fitness series part 2: More power, more fun! 6 strength exercises for mountain bikers

Strength training makes just as much sense for bike park shredders as it does for marathon racers. Because what few endurance athletes realise: Strength training can improve endurance because it increases the efficiency of muscle work.

This means that the body can perform at a high level for longer before the muscles become fatigued. Action mountain bikers in particular benefit from increased muscle tone, as strong muscles protect joints and ligaments and thus reduce the risk of injury - especially to the knees, hips and torso.

In short: yes, more power means more fun. The important thing is to train regularly. Ideally three times a week, one to three sets of each exercise. But as always, anything is better than nothing. In our fitness series with Lara Westner, we also present the other pillars of athletic performance: Agility, coordination and speed.

You can find all the other parts of our fitness series here:

>> Fitness series part 1: 6 stretching exercises mountain bikers should not do without

>> Fitness series part 3: 7 exercises for more coordination on the bike

>> Fitness series part 4: 3 exercises for more speed on the bike

1 - Belly

Together with the back muscles, the abdominal muscles form the bridge between the upper body and the legs. They are therefore important for a stable stance and optimum power transfer to the pedals.

How it works
Lie on your back on the floor. Cross one leg over the other (picture). One hand stabilises and lies stretched out on the floor, the other hand goes to the temple. Both shoulder blades are still on the floor. Now bend forwards sideways until your elbow touches your knee and return to the starting position.

8-15 repetitions per side

2 - Thigh / leg extension

The lunge squat provides power in the thighs and therefore the necessary pressure on the pedals. Downhill riders also benefit from strong thighs, as they guarantee counter-pressure and prevent fatigue.

How it works
Place the back of one foot on a stool, chair, sofa or similar. Important: The object should be at about knee height. The front leg is firmly on the floor. Place your fingertips on your temples and look forwards (photo). Now go into flexion and then back into extension. Pay attention to your coordination and therefore to a clean execution. Important: The upper body must remain straight and the distance to the stool must not be too great.

8-10 repetitions per side

>> FITNESS SERIES PART 1: 6 stretching exercises mountain bikers shouldn't do without

>> FITNESS: What you need to know about regeneration

3 - Upper back

The upper back and shoulders buffer the power peaks on the descent. All the better if they are trained. This exercise is also important for endurance bikers to compensate for the constantly bent posture on the bike.

How it works
Stand with your feet shoulder-width apart. Place one hand flat on an object, e.g. stool, weight bench. Hold a dumbbell or kettlebell in the other hand. Start with no heavier than 5kg. The arm is stretched downwards. Now pull the dumbbell towards your pelvis (photo). Make sure that your back remains straight. Both shoulders remain at the same height during this exercise.

8-10 repetitions per side

4 - Back

Back pain is the most common complaint among cyclists. This exercise has a preventative effect and strengthens the core muscles for a stable sitting position on the mountain bike.

How it works
Stand with your feet shoulder-width apart and turn them slightly outwards (5-10 degrees). Now pick up both dumbbells. Start with approx. 5-8 kg per dumbbell. Now bend over (photo). Important: Move the dumbbells close to your legs, keeping your back straight. Caution: The movement impulse comes from the hips, not the knees. The soles of the feet should be loaded evenly throughout the movement. Return slowly and in a controlled manner to the starting position.

8-10 repetitions

5 - Leg curl

The leg flexor is the most important protective muscle for the knee joint. A strong leg flexor minimises the risk of injury to the knee considerably. This muscle also increases the pressure on the pedal.

How it works
Lie on your back and pull one knee towards your upper body. Now grasp the back of your thigh. The other foot is on the floor with the heel. Important: Put a lot of pressure on this heel and pull towards the buttocks. Now lift the buttocks, the impulse comes from the hips. At maximum extension, the standing knee should be bent at about 90 degrees (photo). The hips then return to the floor. Repeat this movement.

8-12 repetitions per side

Tension: To build up tension, try to stretch your front leg. Important: The palms of your hands must remain on the floor. The back leg remains stretched the whole time.

Stretching time: 40-60 seconds per side

6 - Upper body

Strong arm and chest muscles are particularly helpful on the downhill, but also for active riding on tamer trails. Push-ups are good, but this exercise is even better because the dumbbell pull also trains the back and requires a lot of core tension for balance.

How it works
Use two dumbbells with a low weight, initially no more than 5kg per dumbbell. Get into the push-up position. Position your legs slightly outwards to achieve good stability. Grasp the dumbbells with your hands slightly more than shoulder-width apart. It is important to build up strong body tension before performing the exercise. Now go into the push-up position (image 1) and then stretch out again. In the stretched position, pull a dumbbell towards your torso (Fig. 2). Pay attention to your body tension, as the other side has to compensate for the movement. Then return the dumbbell to the starting position and repeat the push-up. Now it's the other side's turn.

The expert: Physiotherapist Lara Westner

Physiotherapist Lara Westner from the Puch Sports School knows the deficits of bikers. Professionals such as Emil Johansson and Fabio Wibmer swear by her training tips.