Cycling is Not the Only Training

The sport of mountain biking requires an individual to posses a reasonable level of fitness in most, if not all, of the aspects of performance: aerobic endurance; muscular endurance; strength; power; speed; and last but not least, flexibility.

Obviously, the degree of importance of each component and the respective abilities required vary according to the rider's main events, and also his or her level of performance.

If you're a rider who returns from a hard ride or a competition with aches and pains in places that don't normally get them perhaps you need to do some training.

In light of the principle of specificity – which essentially means that you get what you train for – most riders feel the best way to achieve fitness for mountain bike riding is to train on their bikes. Well, what could be more specific than that? Indeed, most authorities would agree that the main mode of training should replicate as closely as possible the demands of the event being trained for.

However, there's also an argument to be made for improving specific components of fitness using other methods of training that may provide additional stimulus for adaptation and hence improvements in fitness which will translate into better performance on the bike. One such method is circuit training.

The following circuit has been to incorporate all that major muscle groups, plus a few lesser-used supporting one, and concentrates on strength and endurance. The scheme can be performed just about anywhere there's enough room to swing your arms.

Your warm-up should last approximately 10 minutes and should include six to eight minutes of light cardiovascular work, such as skipping or jogging, followed by some static stretching of the major muscle groups.

You should then complete as many repetitions of each exercise – during a period of 30 seconds rest period between exercises, during which you should keep moving. Fitter individuals may perform light aerobic exercises, such as skipping.

The circuit exercises can be repeated up to four times – depending on your current level of fitness – with two minutes' rest between circuits.