Mountain Bike Fitness Training | Core Building Exercises | UCHealth

for mountain biking core strength is critical the core is a connection point between the three contact points on your bicycle perform these core exercises ten minutes per day to optimize your strength bridging 15 to 20 repetitions and variations including double leg with chest press and single leg temper-tantrum for 20 seconds prone breaststroke with 15 to 20 repetitions planks working toward 15 to 20 repetitions of these variations including static holds for 30 seconds to 1 minute high plank spiders high plank mountain climbers scapular protraction and retraction and high planks with rows side planks working towards 15 to 20 repetitions of these variations static halt 30 seconds to 1 minute with hip abduction the star thread the needle the Pilates 100 with five pulses on inhale five pulses on exhale for 10 repetitions 10 to 15 repetitions of the Russian twist if you're training on a spin bike you can maximize your time by adding a thera-band while on a trainer with a strong core you'll be ready to pick the trail keep up these exercises to keep you going all season long


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  2. Succinct and useful. thank you.

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