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.
My wife started mountain biking recently and while she enjoyed it, she was lacking some confidence and needed some skills....
My wife started mountain biking recently and while she enjoyed it, she was lacking some confidence and needed some skills. I knew Richard La China from the cross country racing scene and felt confident that he and the ninja team could help out. I bought a woman's beginner clinic for my wife and she really enjoyed the challenge and experience. She is a better mountain biker now with much more confidence and new and improved skills. Mission accomplished! I highly recommend Richard LaChina and the ninja skills clinics for any level. I bought my wife a clinic gift card for Christmas which she will use to take the intermediate clinic. I plan on taking an advanced course to improve my cornering skills. ~ Mark T.
Good clinic. It was helpful to learn, practice with repetition and get critiqued by the coach all at once. I...
Good clinic. It was helpful to learn, practice with repetition and get critiqued by the coach all at once. I look forward to an intermediate level class! Thanks for doing this coach Richard! ~ Sally A.
The best money I’ve ever spent on mountain biking!
Just finished a two day skills workshop in Dallas. To say it was the best money I've ever spent on...
Just finished a two day skills workshop in Dallas. To say it was the best money I've ever spent on mountain biking would be an understatement. Our instructor was Aaron Lucy, a wonderful teacher and just a real pleasure to be around kind of guy. I highly recommend Ninja for anyone from novice to advanced riders as they cover just about anything and everything that will make you a more rounded rider. Thanks so much Aaron for all the advice and coaching! ~Mark Stewart
I'm a 63 y.o. Road and MTB cyclist. I've ridden mountain bikes since 1988. I really wish that I'd taken...
I'm a 63 y.o. Road and MTB cyclist. I've ridden mountain bikes since 1988. I really wish that I'd taken this course 25 years ago and I might have avoided some of the injuries I received over the years. I took only the morning first intro session at Phoenix and I learned a great deal in a short period of time. Richard is a very gifted cyclist and coach with excellent pedagogical skills. The class moved quickly, but covered all the appropriate details needed to handle a bike on technical trails. Richard had two local expert cyclists who demonstrated techniques while he provided a narrative and answered question. We had one relatively new rider who was very wary of some of the steeper, technical descents. By the end of the class, you could actually see a significant increase in her confidence using the skills acquired in the class. I'm looking forward to doing one of Ninja's camps and I hope they are able to expand their clinics to my area (Albuquerque, NM). William J.
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.