No more excuses! Ninja instructor and personal trainer Bekah Rottenberg helps us understand why every mountain biker should add strength training to their routine RIGHT NOW… and how just 2-3 hours per week will have you reaping huge benefits on the bike. Did somebody say #GAINZ?!
Okay, I can hear you mumbling under your breath:
“I’m busy, I don’t have time for the gym!”
“I’ll get faster and stronger just by riding my bike more. Who needs weights, anyway?”
“I don’t even have a gym membership, nor do I want one.”
“I want to lose these love handles so I’ll just focus on cardio to burn more calories.”
“I don’t even know where to start with this strength training stuff?”
Here are 5 solid reasons to commit to strength training along with a few resources to help get you started… after reading this you’ll be out of excuses and one step closer to a stronger, faster, fitter version of yourself. Let’s go!
1. Get strong
Let’s start with the obvious: incorporating a simple and consistent resistance training program will boost your muscular endurance, strength, and power. Lifting weights has the potential to increase the total amount of force applied to each pedal stroke, improves muscle imbalances, helps to prevent injuries, and increases bone density. Well, heck. Can’t argue with that!
2. Be time efficient
With the days getting shorter and colder, it’s harder and harder to find the time to ride. Maintaining (and/or building) your fitness throughout the year requires you to be efficient with your time. You can be in and out of the gym in 60 minutes, especially if you have a well-developed and easy-to-follow routine (more on that later). In the gym you can stimulate your body in ways that will have a direct benefit when you hit the trail. Think: core stability, less quad fatigue, increased grip strength, and longer and faster climbs… yes, please!
3. Your body will thank you
Strength training has the added bonus of increasing mobility. What the heck does that mean? As little kids we squat, crawl, roll around on the floor, play outside, fall down and get back up. Kids have great mobility! As adults we sit, and we sit, and maybe we stand, and we occasionally walk around or chase our kids/dogs/ice-cream truck. Then when we go to put our bike on the roof rack we realize our shoulders don’t feel great, our hamstrings are tight, and our low back feels wonky. Through strength training you will start to move in ways you once did as a kid but with the added benefit of placing an emphasis on proper form. Through movements such as the squat, deadlift, push-ups, pull-ups and core work you’ll start to feel much more connected to your body. When you hit the trail, your body’s ready for whatever obstacle comes your way and you don’t have to worry about pulling a hammy.
4. Burn more calories…while sitting
Doesn’t that sound dreamy?! Compare calories burned during a typical 1 hr ride or “cardio sesh” with calories burned during a 1 hr weight training routine and you’ll typically burn more calories doing the cardio. But that’s not the end of the story…. the benefit of strength training is that you build muscle. More muscle increases your Base Metabolic Rate (BMR), also known as the number of calories you burn at rest. This means that as you get stronger, you’ll be burning more calories as you sit at your desk/couch/hammock reading Ninja skills articles (1). There have also been studies that show you burn more calories following a strength training workout than a cardio workout (2,3,4). Cheers to that!
5. You don’t even need a gym!
While a gym is a great option for folks looking to add resistance training to their routine, it’s not a requirement. You can easily set up a home gym or workout space with a few pieces of simple equipment such as a pull-up bar, resistance bands, and a few kettlebells or dumbbells. There are also workout routines you could incorporate that are based solely on body weight and a few bands… that means you can get home from work, knock it out in your living room, and be Netflix and chilling in no time flat.
OK, you get it, you’re ready to commit to 2-3 hrs a week of off the bike training to boost your riding fitness. So how do you get started? What exercises should you do? How many reps and what weights should you start with?
Unless you are a seasoned strength training veteran, you can greatly benefit from finding a person or program to help you get started. A certified personal trainer can help show you the ropes and set you up for success. (Shameless plug 👋 – Hi, my name is Bekah and I create super affordable weekly training plans for mountain bikers at www.BravEndeavors.com). You can also find a number of strength training programs available on the web, including some that are mountain bike-specific. Be sure you look for programs that include something called “progressive overload”. This simply means that over a period of time you are systematically increasing the amount of weight you lift (or move). Any good strength training program will incorporate progressive overload!
Bekah Rottenberg is a NASM certified personal trainer, Certified USA Olympic Weightlifting Coach, and PMBI certified Mountain Bike Instructor. Bekah coaches for Ninja Mountain Bike Performance, Northwest Excursions, and teaches strength and spin classes at her local gym, The Power Station, in Hood River, OR.
They’ve helped build my confidence and competence!
Coming from a triathlon background I had spent most of my time on the road, though I did have a...
Coming from a triathlon background I had spent most of my time on the road, though I did have a few seasons of cyclocross under my belt. I was a novice mountain biker with just enough confidence to get myself into trouble on the trails. I started by attending the free Tuesday night mountain bike workouts at Balboa Park, led by Coach Richard. While these are primarily geared toward building fitness, we learned some skills tips and I met some cool folks. Since then I've taken the intermediate and advanced skills clinics, as well as raced a couple times. Coaches Richard and Kris are great at instruction, which is not easy. Most great riders cannot teach others to do the same, but these two are exceptional at it. They've helped build my confidence and competence. In fact they have taken time during weekday and weekend rides to help give me pointers! I joined Team Ninja to train and race with this fun crew and would highly advise you check them out! ~Henry H.
All in all, you couldn’t get more for your money than this clinic.
This clinic was PERFECT for me…as a very experienced roadie but pure beginner on MTBs, Richard’s instruction was clear, detailed,...
This clinic was PERFECT for me…as a very experienced roadie but pure beginner on MTBs, Richard’s instruction was clear, detailed, and specific, so that I could start to get the feel of how to work effectively on trails instead of asphalt. Jeff (a former elite cyclocross racer) also joined us and added some solid hints and comments. All in all, you couldn’t get more for your money than this clinic. ~ Mike Sofen
I highly recommend their skills camps, and plan on attending more …
I've been a recreational mountain bike rider for a few years, and have been riding on single track, but never...
I've been a recreational mountain bike rider for a few years, and have been riding on single track, but never had any formal training. I just finished the weekend skills course in Irvine, CA with Richard, Randy and Daniel as the instructors. They are excellent instructors breaking every fundamental skill down, demonstrating the skill and then evaluating your practice runs with constructive criticism before applying the skills on the trails. Even though I have been riding single track for a few years, I quickly found out that I have been doing many things if not everything wrong, which means the people I ride with are doing it wrong too. Richard, Randy and Daniel are very patient and professional encouraging every student no matter what the age or gender (our class had males and females from late 20s to late 50s). They went over everything from bike set up, basic position, turning, high speed cornering, wheels lifts to you name it. If you have a desire to improve your skill then Ninja Mountain Bike Performance are the team to go to! I highly recommend their skills camps, and plan on attending more of their camps in the future. ~Kyle Kimm
Just finished the Intermediate/Advanced course. I had previously taken the Beginning course about a year ago. I was not disappointed....
Just finished the Intermediate/Advanced course. I had previously taken the Beginning course about a year ago. I was not disappointed. The preparation and lesson planning is great. Instructors seem to be everywhere providing input and excellent advice. Both groups had a wide range of skilled riders, but the team made everyone welcome and everyone learned important new skills. This training makes everyday more fun on my bike. DAY 2: Just rode one of my "regular" morning workout routes. 2 PR's - and I thought I was just cruising. I was making no effort to ride fast... just smooth like I was taught. ~Peter O.
….and I thought I already knew how to corner (ha, ha!)!
Congrats to Richard, Hannah, Bernadette, Cory, Shana and company for a great clinic covering many skills, all practical, in a...
Congrats to Richard, Hannah, Bernadette, Cory, Shana and company for a great clinic covering many skills, all practical, in a great environment for learning . Your professionalism, skill and experience in teaching, choice of terrain to teach in, and enthusiasm all made this a totally worthwhile experience. I would do it again and again as you never stop learning. ....and I thought I already knew how to corner (ha, ha!)! ~James Crawford
We are a group of passionate, dirt-loving, community oriented, world class mountain bike skills instructors committed to helping you reach your personal riding goals through clinics and camps. We are excited to work with riders of all ability levels and share the joy (STOKE) of mountain biking.