Time Crunched Trail Rider
Endless Trail Fitness
CyclingIf you're a mountain biker who is relatively new to structured strength training, you train at home and you're pushed for time then this is made for you.
If you have work and family commitments that mean you are a once a week MTB rider then this program can be used to give you the strength and fitness you need to stay ahead of more regular riders.
The strength and conditioning sessions can be done as three one hour sessions per week or can be split into five much shorter sessions.
The sessions feature mobilisations, strength exercises, bike intervals and stretches that will take your riding to a new level.
Warm up
A
Home warm up circuit 1
2 rounds of: Dynamic leg swings x 10 each side Band pull aparts x 10 (light band) Thoracic spine mobilisation x 5 each side Band Ys x 10 (very light band)
B1
B stance DB RDL
2 x 8
B2
Hollow holds
C1
SA half kneeling OH DB press
3 x 8
C2
SA DB row (no bench)
3 x 8
C3
Side plank hold
Conditioning
A
Pre-ride dynamic warm-up
Dynamic leg swings 10 per side Dynamic windmills 10 per side Squat to stand 5 Lateral lunge 5 per side Run through circuit TWICE
B
Bike/stationary bike
Circuit
A
Dynamic windmills 10 per side 90-90 hip switch 5 per side Squat to stand 5 Box push up/push up (Should feel easy, so scale to ability) 5 reps Run through circuit TWICE
B1
Single arm DB floor press
3 x 8
B2
TRX row ETF
3 x 8
B3
Band pallof press
3 x 8
C1
DB bulgarian split squat
2 x 8
C2
DB drag plank
2 x 6
Prep
A
Pre-ride dynamic warm-up
Dynamic leg swings 10 per side Dynamic windmills 10 per side Squat to stand 5 Lateral lunge 5 per side Run through circuit TWICE
B
Bike/stationary bike
Conditioning
A
Warm up: Supported hip airplanes 5 per side Dynamic hip flexor stretch with OH reach 5 per side Banded face pulls (very light band) 10 Shoulder tap plank 5 per side Work through circuit TWICE
B1
Contralateral DB curtsey lunge
3 x 6
B2
TRX Fallouts/supermans
3 x 8
B3
Banded face pulls
3 x 12
C1
DB windmill ETF
2 x 6
C2
Band resisted push up/push up
2 x 6
D1
Banded Ys
2 x 8
D2
Banded Ts
2 x 8
D3
Banded As
2 x 8
E
Banded external rotations 1
2 x 8
Conditioning
A
ETF stretch circuit 1
Hold each stretch for 30s (per side where applicable) Do not push through sharp pain when stretching. Complete each stretch a maximum of twice.
Conditioning
B
ETF stretch session 2
Hold each stretch for 30s (per side where applicable) Do not push through sharp pain when stretching. Complete each stretch a maximum of twice.
Paul Watson
A research scientist and physics teacher before becoming a personal trainer. Paul was not exactly a natural athlete in his youth, but he's worked hard in the gym and on the trails and continues to train consistently while learning everything he can about sport and exercise science. He's passionate about coaching and wants riders to get the most out of their precious time on the bike.
You're not a road cyclist, or a body builder. Train for mobility, core stability, leg power and upper body strength. Train like a mountain biker and transform your riding!
Get Time Crunched Trail Rider
Ricc Recco
Dad/Drummer/Rider
Verified Athlete"The first half of the program didn’t come off as insurmountable, but I was surprised how I was able to tackle the tougher stuff in the second half because of it. People can tell I’ve put on muscle, and so has Strava. I’m really looking forward to what’s next."
Chris Lewis
Came to riding later in life. Loving it!
Verified Athlete"THE best training program that transfers to your performance on the bike."
Chris McMurray
A fan of big days on big trails!
Verified Athlete"This program gave my gym sessions a focus that wasn't there before. I would recommend this program to anyone wanting to level up their riding."
Peter Jones
Titanium reinforced dad
Verified Athlete"This program has really helped me get back up to speed after breaking my back year ago. I'm feeling more mobile and confident on the bike than ever before."