OK, so you've been convinced. This is the year to integrate a Strength Training Program in to your off-season.
As the mountain biking season winds down and the trails become less inviting, it’s the perfect time to shift focus to off-season strength training. But when exactly should you start? The answer lies in understanding the rhythm of your training year and the specific demands of mountain biking.
Here's my simple proposal for what should work for most Riders in their Northern Hemisphere winter. Bikers in The Southern Hemisphere can start this timeline in April and run it through until October.
October: Transition Phase
The off-season typically begins in October, right after the last major races or events of the year, or just when the weather turns ugly. This is the transition phase, where you gradually shift from high-intensity riding to more structured gym work. It’s essential to ease into this phase to allow your body to recover from the season’s rigours while preparing it for the strength-building ahead. Take stock of limitations you have, restricted joints, weak or sore muscles & joints. You'll want to sprinkle in some recovery and corrective work for these.
This Squat variation is a nice way to unlock your hips and restore some good patterning after a summer in the saddle.
November to January: Strength Phase
From November through January, focus on building strength. This period is crucial for developing the power and resilience that will elevate your performance next biking season. Movements should include variations of Push & Pull for the upper body, Core (in all planes and with articulation as well as isometric varieties), and Squat and Hinge for the lower body. A great place to start is with some traditional hypertrophy training before shifting to higher-intensity strength training later.
Simple exercises performed well and progressed safely each week, will seriously move the needle in your power to weight ratio next season.
"Don't start with the fancy MTB-specific movements too early! You'll be selling your strength development short and increasing your risk of injury at the gym"
February to March: Endurance and Power Phase
As you move into February and March, you can start to blur the lines between traditional strength lifting and endurance training by extending the time domains of your drills. Using 50-75% of your max strength, you'll be able to perform bigger sets and perhaps even combine them with other exercises in circuits and HIIT training. You'll also want very short sets with high power to develop your peak power and speed. This phase prepares your body for the upcoming riding season by enhancing both muscular endurance and power. Movements can start to look a little more MTB-specific in this phase as we prepare you to start upping the ante on your bike.
Drills like this are the cherry on top of a solid off-season of strength work.
"This phase is often the most fun and it makes for some good Instagram posts. But your gains here are only going to multiply the gains you made in phases 1 and 2. Don't skip to this part, and don't dwell on it. The neuromuscular adaptations you make here will plateau in 2-4 weeks."
Benefits of Off-Season Training
Injury Prevention: Well-planned Strength training helps correct muscle imbalances and improves joint stability, reducing the risk of injuries during the riding season. not to mention speeding up recovery from the injuries you can't avoid.
Enhanced Performance: Building strength and power in the off-season translates to better performance on the trails, allowing you to better execute your skills on the bike as well as climbing and descending with greater endurance.
Mental Refresh: The off-season provides a mental break from the intensity of regular riding, helping you return to the bike with renewed motivation and focus. Not to mention teaching your brain how to move off the bike.
"The Bottom Line is to Start early and let the program take care of the work. Big gains don't come in individual workouts. They come from showing up week after week, through the energetic days and the days when you'd rather be somewhere else. Usually though, like a good ride, once you get the warmup done, you'll be glad you showed up."
You know where this is going...
Starting your off-season strength training in October allows for a gradual transition and sets the foundation for a successful training year. By focusing on strength-building through the winter months and integrating endurance work as spring approaches, you’ll be well-prepared to hit the trails stronger and more resilient than ever. So, as the leaves fall and the days shorten, embrace the off-season as a time to build, recover, and prepare for the adventures ahead.
What are your thoughts on this approach? Are there any specific areas you’d like to focus on in your off-season training?
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