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.
Bekah Rottenberg is a former professional enduro racer who now runs her own business, Brave Endeavors, which specializes in on-line strength training programs for mountain bikers. Bekah believes that through strength training we can improve confidence, longevity, and mindset and ultimately have more fun on the trail and move through life happier and healthier. Bekah is a Ninja instructor and coaches kids on mountain bikes in her hometown of Hood River, OR. Bekah is a NASM certified personal trainer PMBI certified Mountain Bike Instructor.
I felt so confident that I recently signed up for the Catalina MTB Gran Fondo!
I participated in the beginner skill clinic at Malibu Creek last Saturday, because I'm truly a beginner who couldn't stop...
Ninja Mountain Bike Performance
I participated in the beginner skill clinic at Malibu Creek last Saturday, because I'm truly a beginner who couldn't stop falling down during each mtb ride. The class was small and super fun...and the instructors (Richard and Kris) were informative and dynamic. The clinic was small enough for each member to practice each learned skill and receive immediate feedback. I learned many new skills on that day and felt much more confident with my bike-body connection. I felt so confident that I recently signed up for the Catalina MTB Gran Fondo...the 55 mile route! Woohooo!! The next day, as I was road biking (training for the Solvang Double Century), I dodged a bullet on the Snake/Mulholland by applying my learned mtb skills--a long towing truck went over almost half of our lane on a blind turn as we were descending. Instead of fixating on the truck, I remembered the importance of looking for a clear path and keeping my eyes on where I want to go....Now I understand what people meant when they said that mtb will help improve my road riding skills too! I'm grateful for the opportunity to learn, and I look forward to the next clinic! ~ Uyen N.
I was so happy I could transfer what I learned in Sedona to my own trails.
I just rode on my local trails today after taking the Ninja clinic in Sedona. I was so happy I...
Ninja Mountain Bike Performance
I just rode on my local trails today after taking the Ninja clinic in Sedona. I was so happy I could transfer what I learned in Sedona to my own trails. There is one drop and one off camber downhill section I never have had the courage or skill to ride until today. It was so fun to ride them and not get off and walk. Richard La China and Courtney Cowan were fantastic instructors. Not only did I up my technical skills in Sedona it was also a ton of fun! ~Patty Elliott
Took the mini clinic on jumping skills because I can't resist the urge to get in the air even though...
Ninja Mountain Bike Performance
Took the mini clinic on jumping skills because I can't resist the urge to get in the air even though I always knew I didn't really understand the mechanics of it, so it was a kind of "huck and hope" affair. The result was that I didn't land about 1 in 5 attempts. The clinic with Aaron was great! He explained the mechanics of how the bike is handled coming into, through and out of the jump and starts with individual small skills progressing step by step in a very manageable way (even for me, and I started this stuff at 45 and I'm not very coordinated). What I feel sets Aaron apart is his ability to communicate his explanations and demonstrate movements in a way that makes them easy to learn even for someone with little experience. He is also very patient and encouraging, which helps when one is starting out and struggling a little with some movements. I definitely intend to do more clinics with Ninja MBS. I feel like it will save me a lot of time and frustration as well as possibly a lot of money in medical bills! ~Jill M.
I would encourage anyone of any ability to take a class with these guys.
I recently attended one of the Intermediate/Advanced Efficiency and Flow clinics. Even though I have been riding for many years...
Ninja Mountain Bike Performance
I recently attended one of the Intermediate/Advanced Efficiency and Flow clinics. Even though I have been riding for many years I learned a lot from this clinic. The techniques covered ranged from reviewing basic skills such as basic body position to practicing more advanced techniques like switchbacks, bunny hops, and cornering. I was able to recognize, get instruction, and practice some skills where I was weak and instantly improve them. Even skills I thought I was pretty good at I was able to pick up useful tips. I also realized that deliberate skills practice is not something I incorporate into my riding, but now that I understand what I should be doing I will make sure to add this in! After taking the course my comfort on the bike has improved and I am more aware of my body position and movement of the bike. I would encourage anyone of any ability to take a class with these guys. The instructors are knowledgeable and easy to work with. There is a lot of one on one help and they will make sure you understand the skills being taught and are able to perform them successfully. Plus the clinic was lots of fun! I highly recommend and hope to work with these guys again soon. ~ Michelle A.
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.