These are the stretching exercises I’ve been using as part of my training program. I’m a big fan of the Global Mountain Bike Network. Their Youtube Channel is a huge resource of information for skills, maintenance and training. I already use the Train with GCN spin classes from their sister channel Global Cycling Network to good effect. I now have professionally designed programs which will get me to where I want to be.

How To Stretch For Mountain Biking

Stretches can be done before and after riding. For each exercise start off by holding for 20 seconds. Work up to holding for 40 seconds.

  1. Neck side stretches on each side, applying slight pressure with the opposite hand.
  2. Shoulders – Standing up, reach out and place interlink your hands together. Drop head and neck and pull like you’re holding onto a tree.
  3. Chest – Place hand at 90 degrees upwards and push against doorframe, don’t over exert. Both sides.
  4. Abdominal Core – Lie face down on the mat with arms and elbows at 90 degrees. Slowly lift head and neck and raise elbows.
  5. Lower Back – Sit back resting on knees and stretch arms forward. Walk hands left and right.
  6. Hip Flexors – Lunge position with knee down. Raise the same arm up as the forward leg. Both sides.
  7. Gluteus Maximus – Lie on back and pull one knee up with your hands. Both sides.
  8. Hamstrings – Legs hip width apart. Slowly reach down with arms down – no bouncing.
  9. Quadriceps – Pull foot up behind and hold, don’t pull too deep. Both sides.
  10. Calfs – Lift toes against the wall and lean in. Both sides.

How To Get A Strong Core For Mountain Biking

30 seconds for each timed exercise. Start off with 1 set.

  1. Glute Bridge – Lie on back with feet flat. Squeeze knees together. Slowly raise the hips. Slow and controlled. 10 repetitions.
  2. Cycle the Bike – Lie on back, legs up at 90 degrees and arms at the side. Slowly extend one leg forward to just above the ground. Keep the lower back on the ground. Pause and switch leg. 10 repetitions, 5 each side.
  3. Back Extension and Shoulder Squeeze – Lie on front with hand by sides. Slowly raise head and shoulders and hands. Breathe in on the way up. 10 repetitions.
  4. Oblique Crunches – Lie on side and one elbow. Slowly lift both legs a short distance. Both sides 10 repetitions.
  5. Single Leg Glute Bridge – Lie on back, lift hips and extend one leg. Hold, pause and lower slowly. Cross arms across chest. 10 repetitions.
  6. Straight Arm Plank – Keep the back straight on hands and feet. Hold for 30 seconds.
  7. Back Extension with Elbows – Lie on front with hands forward and arms bent. Slowly lift shoulders and bring arms back rotating through the shoulders. Lower bring arms forward. 10 repetitions.
  8. Plank – Plank position resting on elbows and toes. Keep back straight. Turn onto side and one elbow. Hold for 15 seconds, 10 repetitions, 5 each side.

7 Body Weight Exercises To Make You A Faster Descender

Start off with 1 Set and build up to 3. Warm up with 10 minutes on the trainer.

  1. Glute Bridge – Lie on back with feet flat. Squeeze knees together. Slowly raise the hips. Slow and controlled. 10 repetitions.
  2. Single Leg Good Morning – Stand with shoulders back. Raise one foot and rotate forwards 90 degrees keeping the leg extended. Don’t lock knees. Slow and controlled. 10 repetitions each side.
  3. Press ups – Feet together and back straight. 10 repetitions.
  4. Back Extensions with Hands to Sky – Lie face down with arms in T position. Slowly raise neck and shoulders and lift hand towards the sky. Slowly lower keeping arms just above the floor. 10 repetitions.
  5. Body Weight Squat – Standing with shoulders back and hands in riding position. Slow lower hips keeping weight through the heels and knees staying behind the toes. Hold for three seconds and the lift. 10 repetitions.
  6. Plank – Rest on elbows and toes with hips up and back straight. Hold for as long as possible.
  7. Iso Split Squat Hold – One one knee with foot forward and 90 degrees in both legs. Torso vertical and shoulders back. Lift knee and hold just about the floor. 5 seconds, 10 repetitions.
  8. Wall Hold – Knees and 90 degrees with back and arms flat against the wall. Hold for as long as possible.

I’ll be doing the stretching program before and after riding from now on. My plan is to alternate between the other two programs several days each with with a couple of days off to rest.

Thank you for reading and happy trails.

 

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