Last month, Ninja Instructor and Personal Trainer Bekah Rottenberg helped us understand how adding strength training to your routine will have you reaping huge benefits on the bike (check it out here).
Today Bekah’s giving us the tools to tackle a serious challenge for many riders, one that impacts the most important position in mountain biking and the foundation of every single skill – the Ready Position.
Proper riding position places your knees stacked directly over your toes. This position provides stability and balance and allows you to maneuver the bike underneath you (AKA bike-body separation).
Many riders’ knees tend to track inwards – this is called Knee Cave. While sometimes this is out of fear or habit, it’s often due to a lack of strength and mobility.
Here are 5 exercises you can do off the bike to strengthen your glutes, adductors, and core with the ultimate goal to bring your knees out over your toes to create a more stable and confident riding platform. Let’s dive in! (Watch the entire video here or click on the specific exercise below to jump directly to it in YouTube).
1. Banded clamshells
2. Pistol squat with stable support
3. Pistol squat with box
4. Pistol squat on box with weighted counter balance
5. Pistol squat on Bosu Ball
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, teaches strength and spin classes at her local gym, The Power Station, in Hood River, OR, and offers weekly training plans for mountain bikers at www.BravEndeavors.com.
Enrolling in the Intermediate/Advanced clinic was the best thing I’ve ever done to improve my speed and ability on the bike.
Hands down, enrolling in the Intermediate/Advanced clinic was the best thing I've ever done to improve my speed and ability...
Hands down, enrolling in the Intermediate/Advanced clinic was the best thing I've ever done to improve my speed and ability on the bike. I am so much faster on singletrack and through technical sections/jumps that even if people are more fit than me, I still keep up with them (and kind of love watching them do a lot more work than they need to). Richard and Kris are fantastic and break things down in a way that makes sense and is manageable. By the end of my first clinic, I was jumping off ledges and power climbing up sections that I couldn't drive a car up. You could buy a $5,000 carbon bike and do 10,000 ft rides every day, but you will get the best return on any investment you make in your riding by attending a Ninja Skills Clinic. ~ Regina J.
My 14 year old son and I (I'm 43) went to the Intermediate/advanced skills clinic at Malibu Creek State Park....
My 14 year old son and I (I'm 43) went to the Intermediate/advanced skills clinic at Malibu Creek State Park. We both race and ride at a very fast pace. Getting faster for us is about making sure our fundamentals are solid and we can continue to use those fundamentals to smooth out our flow to increase our skills and confidence. Richard has a way of breaking down all the information to make it very understandable and usable. My son and I have been to other skills classes before and knew what to expect, mostly. Richard was able to coach us to better form riding high speed flat corners! We brushed up on and cleaned up some less helpful habits. We really worked to understand the how and why behind some skills that we already had but didn't know we that we did. All in all we had a blast! Richard was fun and informative. Taylor was helping Richard out for the day. It was fun to watch her demo some skills at speed. Her input throughout the day was informative and light hearted. It was a fun day on the bike with some great people and coaching. This will not be our last Ninja training clinic! Thanks for everything Richard and Taylor! ~Eric Zubick
I have, like many cyclists, been riding bikes since childhood. Feeling like I hit a plateau in my technical riding...
I have, like many cyclists, been riding bikes since childhood. Feeling like I hit a plateau in my technical riding skills (because I had), I began searching for a mountain bike skills camp. I wanted to attend a camp that would push me to be a better rider, but I needed it to be in a great location on actual trails. After a fair amount of searching, I decided that spending a weekend at a Ninja Mountain Bike Skills camp would be perfect. It didn't hurt that the camp was in Big Bear. The condensed review: It took only a few hours of trail riding with Richard and Daniel to drastically change my riding for the better. The long review: The camp was broken into morning and afternoon sessions, separated by an amazing lunch on each day. The morning sessions were, in general, based on technique and riding isolated technical features. The afternoon sessions functioned more like a capstone; we rode incredible trails, like Fall Line and Skyline, and put our newly-learned skills into action. Richard and Daniel were attentive to both the class as a whole as well as each individual. The pacing of each individual lesson (I'm a teacher, so I viewed each piece as a lesson) was wonderful. There were constant checks for understanding as well as incremental assessments of our skills on the bike. We were never once, all weekend, bogged down in repetition, nor were we rushed through a skill or concept. I was blown away by the sheer volume of skills that were taught in such an easy-to-grasp manner. Of course, we were not standing by our bikes the whole time listening to a lecture: we were actively riding while Daniel and Richard looked on with critical eyes. Richard was clear in his introduction...
G2 Bike looks forward to many more of these clinics in this area.
Ninja Mountain Bike Skills is a warm and friendly environment to learn new skills and hone ones you already know....
Ninja Mountain Bike Skills is a warm and friendly environment to learn new skills and hone ones you already know. It's a non intimidating environment where mistakes are welcomed so corrections can be made. I own G2 Bike is Aliso Viejo and this clinic has been ran out of the Aliso Woods area and when I interviewed the clients they had all but great things to say. None arrogant instructors and easy to follow steps. The biggest bang for many was meeting new area riders at their skill level, gaining confidence, and getting the bike set up and fit properly. G2 Bike looks forward to many more of these clinics in this area. Thanks Richard for all you do for the MTB community! ~ AJ S.
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.