3 Core Training Exercises for Mountain Biking

James Wilson is well known in the mountain bike world for training athletes at the World Cup and Olympic level, but he’s also got some great tips for the everyday rider. Here he brings us three fundamental stability movements to help with any kind of riding…

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3 Unique Core Training Exercises for the XC and Trail Rider

For a mountain biker, building a strong, high performance core for the demands of riding for hours on grueling trails requires a smart, multi-pronged attack. You want a core that is able to connect the upper body and lower body, resist twisting and be able to coordinate with the hips for lateral movement around the cockpit.

Here are 3 unique core training exercises I recommend for building just such a core for the XC/Trail Rider:

RKC Plank: 3 – 10 second holds

This version of the regular plank is much more effective at building useable core strength instead of just being a contest to see how long you can hang out on your elbows and toes. Remember to keep your chest pushed towards the ground and producing as much tension as you can for the 10 second holds and you’ll see a massive increase in your ability to lock the core down for low RPM grinds.

½ Kneeling ARP: 6 reps each side

This exercise puts us into a split position similar to how you stand on your pedals and works on your ability to resist rotation through the core. This is important for making sure that your upper body and lower body are working together to produce a strong pedal stroke – if your core is twisting and turning when you are laying the power down then you are loosing a lot of power that could be going into the pedals and propelling you forward.

TGU Windmill: 3-5 reps each side

This unique exercise is actually one of the steps in the Turkish Get Up. This movement specifically targets the ability of the core to stabilize and coordinate with the hips to create lateral movement, which is important for cornering and overall flow on the trail. It also builds shoulder mobility and stability, which is important for being able to muscle around tough trails without getting beat up in the process.

When taken together, these three exercises will build a strong, powerful and injury resistant core for the unique demands of mountain biking. Go through this routine 2-3 times a couple times a week and you’ll notice a marked improvement in your ability to pedal stronger, ride longer and have more flow and confidence on the trail.

If you have any questions about these exercises or have some core training exercises you’d like to share please post a comment below. And if you liked this post please help me spread the word by clicking one of the Like or Share buttons below.

Until next time…
Ride Strong,
James Wilson

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MTB Strength Training Systems is the world leader in integrated performance training programs for the unique demands of mountain biking. As the strength and conditioning coach for World Cup Teams and 3 National Championships, his programs have been proven at the highest levels. James has helped thousands of riders just like you improve their speed, endurance and skills on the trail. Visit bikejames.com to find more free training tips and resources to help you ride faster, longer and with more confidence on the trail.