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Home / Tips / Fitness

Mountain Bike Fitness & Training

A young child in a blue shirt and helmet rides a Specialized Riprock mountain bike on a dirt jump track, maneuvering over a small ramp in a grassy park with trees in the background.

Mountain biking by the book: MTB might just be the perfect physical activity

It's no surprise we love mountain biking as much as we do. It turns out that MTB is a textbook physical activity.

Study shows lifetime bicycling reduces knee pain and osteoarthritis

A study of 2,607 people showed that "bicyclers were 21% less likely to have X-ray evidence and symptoms of osteoarthritis compared to those who did not have a history of bicycling."

Measuring bioactive nitric oxide during exercise could help improve fitness, and this new device provides real-time data

NNOXX-One is a wearable device designed to measure SNO which could be a helpful bio marker for improving fitness.

So, You Don't Have Time for MTB Training. Welcome to the Club

Two mountain bikers navigating a rocky trail surrounded by shrubs and trees, with a scenic view of hills and fields in the background. One biker is crouched over a green mountain bike, climbing uphill, while the other rides further down the path. The sky is partly cloudy and bright.

Mountain Biking Alone is Not Enough to Keep You in Peak Shape

6

I Can Ride my Bike 50 Miles, But I Can Hardly Run Two. What Gives?

16

The Barriers to Mountain Biking That Make it Better

8

A cyclist riding on a dirt road through a foggy forest, surrounded by trees in a monochrome setting. The cyclist is leaning forward, navigating a curve in the road as the mist creates a mysterious atmosphere.

The Relief of a Fading Infatuation to Mountain Bike and Why the Off-Season Should be Embraced

8

How Weekend Warriors can Build MTB Strength and Fitness Like a Pro

1

Hunching Over on Your Bike is Hurting You—But Here’s How to Fix It

3

Ice Baths and Mountain Biking: To Dip or not to Dip?

3

6 Mental Tricks for Surviving the Toughest Parts of the Ride

6

How to Stay Strong in the Off-Season, Even if You're Off the Bike

1

How a Lack of Strength and Fitness Contribute to Injury Risk for Bikers

1

Close-up of a wrist displaying a smartwatch with a gray strap, featuring detailed tattoos on the arm. The background is softly blurred with hints of red and green foliage.

Do You Wear a Fitness Tracking Watch?

20

Feeling a Little Sluggish on the Trail This Spring

5

Should Mountain Bikers Care About Fitness Metrics Like VO2 Max?

3

3 Exercises to Improve MTB Cornering Strength and Form

2

A fitness instructor demonstrating a leg strength exercise in a gym setting. The image has the text "3 LEG STRENGTH EXERCISES for power up short climbs" prominently displayed. The instructor is wearing athletic gear and is in a kneeling position, looking towards the camera while gesturing with her hands. The background features workout equipment and a bright studio environment.

Better MTB Climbing and Punchy Power With These 3 Leg Strength Exercises

Will You Hire Coach to Improve Skills or Fitness this MTB Season?

3

Be a Pilot Not a Passenger: A Short Guide to eMTB Fitness and Handling Skills

6

Do you Lift Weights to Prep for MTB Season?

12

How to Know if You're Overtraining with Coach Dee Tidwell

4 Bodyweight Moves to Increase Strength for Mountain Biking

A cyclist wearing a black jersey and helmet rides a red bike along a dirt path, smiling in the sunlight. In the background, there are rolling hills and a clear blue sky, creating a vibrant outdoor scene.

The Fitness Tech Arms Race: How Data is Making Cyclists Faster with Chip Hawkins, Wahoo Fitness Founder

Balance Training for Mountain Biking

A male cyclist wearing a camouflaged jersey and sunglasses is intensely focused while racing on a mountain bike. The number "1402" is displayed prominently on his bike. He is in a grassy area with a blurred background suggesting a competitive outdoor setting.

Lessons Learned Racing a Top of the Line Mountain Bike From the 1990s... In 2021

6

A person demonstrating neck training exercises for mountain bikers, leaning forward on a bicycle in a living room setting with sunlight filtering through curtains. The text "Neck Training for MTBers" is displayed in the image.

Neck Training for Mountain Bikers: Head Support and Strength

1

Do you Get Leg Cramps from Mountain Biking?

4

A person demonstrating an upper back training exercise on a yoga mat, using a foam roller for support. They are lying on their side with one hand on their hip and the other hand behind their head, wearing a blue tank top and red leggings. The background features a wooden floor and a light-colored wall. Text overlays indicate "Upper Back Training for MTBer."

Upper Back Strength Training for Mountain Bikers

MTB Legend Tinker Juarez Shares Tips for Getting - And Staying - Fast on the Mountain Bike [Podcast]

2

Master the Hinge: Hip Strength and Exercises for Mountain Bikers

2

Getting Old Sucks. Rowan Minnion Has Tips for Making MTB Rides Better With Age

16

A mountain biker in a bright yellow and blue jersey leans forward on a bicycle, navigating through tall grass. The cyclist is gripping the handlebars firmly, showcasing athletic posture while riding on a rugged terrain.

Core Strength for Mountain Bikers Plus 3 Exercises [Video]

Why Shoulder Strength is Important for Mountain Bikers, and 3 Exercises to Try [Video]

MTB Skills Coach Gene Hamilton Talks Fitness and Equipment [Podcast #283]

The Praep ProPilot Gives Mountain Bikers a Fun and Novel Tool to Challenge Their Core [Review]

5

A person riding a green fat bike on a snowy trail in a forest, surrounded by tall trees. The rider is wearing a helmet and winter cycling gear, with sunlight filtering through the trees.

How's Your MTB Fitness Compared to This Time Last Year? [Survey]

23

FKT Record Holder and Coach Rab Wardell Shares his Tips for Going Fast and Building Confidence [Podcast #274]

1

MTB Training Tips and Tricks for the Untrainable Athlete

2

MTB Instructor Simon Lawton on Teaching New Riders and Riding in Baja [Podcast #273]

Strengthening your Posterior Chain for Mountain Biking [video]

2

Virtual MTB Skills Progression [Cartoon]

3

What's Your Longest Mountain Bike Ride? [Survey]

14

What is a 'Flow State' and How Can Mountain Bikers Get Into It More Often?

7

A person in a red shirt and helmet stands on a dirt mound in a lush green forest, gazing down a winding path. Tall trees surround the area, with vibrant green leaves creating a serene backdrop. A wooden platform is visible to the left, enhancing the outdoor hiking environment.

Analysis Paralysis: When the Trail Grows Before your Eyes

9

Mountain Bike Training in the Time of Covid [Podcast #269]

1

How do you Reward Yourself After a Big MTB Ride?

6

Mountain Bike Podcast

Tinker Juarez Shares his Secret for Beating Mountain Bikers Half his Age [Podcast #262]

1

A cartoon scene depicting two adults with mountain bikes standing on a dirt path, watching a child in a yellow shirt performing a wheelie in the air on a bike. The background features rolling hills, trees, and a blue sky with clouds. The caption reads, "My kid is teaching me how to wheelie."

When the MTB Coach Becomes the Student [Cartoon]

Enduro MTB Trainer Dee Tidwell Explains How to Prepare for High Altitude Mountain Bike Rides

2

How to Reduce Arm Pump, Aches, and Pain from Long MTB Descents

2

On MTB Coaching with XC Pro Hannah Finchamp

A variety of energy and protein bars arranged on a dark surface. The bars include brands such as Clif, Skratch Labs, RXBAR, and Redd. Each bar features distinctive packaging with colorful designs and flavor descriptions.

What do you Eat During Long Mountain Bike Rides? [Survey]

8

Don’t get Bitter, get Better with these 8 Mountain Bike Progression Tips

A close-up view of a bicycle positioned on a set of rollers for indoor training. The image shows the bicycle’s rear wheel on the rollers, with part of the bike frame and drivetrain visible. The wooden floor adds warmth to the setting.

Quick-Motion Rollers from Elite Provide Valuable Resistance and Float Features for Indoor Training [Review]

1

How to Corner on your Mountain Bike: Cornering Tips From 20 World Champs, Skills Coaches, and Veteran Amateurs

5

MTB Fitness Gear & Trainers

Coros Pace 3 Sets the Mark for Other GPS Watches to Beat [Review]

Whoop 4.0 Strap Review: A Wearable for Peak Performance

Is the New Apple Watch Ultra Good for Mountain Biking? We Put One to the Test.

The Coros Vertix 2 GPS Watch Will Outlast You by a Long Shot, and Helps You Stay on Trail [Review]

A close-up view of a Suunto smartwatch on a person's wrist, displaying the time as 2:23 PM and various activity metrics. The screen shows icons for fire, water, and battery percentage, set against a blurred green background.

Suunto 5 Peak GPS Watch [Review]

A close-up of a hand holding a digital sports watch with a gray woven strap against a background of vibrant red leaves. The watch's display shows a timer, distance, total ascent, and elevation readings. The hand features visible tattoos.

With the Garmin Enduro Smartwatch, Riders Can Largely Forget the Charger

A digital outdoor watch with a black strap is resting on a bed of green moss and soil, alongside a small feather. The watch face displays the time and possibly other metrics, surrounded by a rugged, circular bezel.

Amazfit T-Rex Pro Multi-Sport Smartwatch Review

Can the Wahoo Watch ‘Rival’ the Wahoo Bike Computers? [Long Term Review]

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