Downhill & Trails

Fit for mountain biking

As with any sport, it is also important to be properly prepared for mountain biking. In addition to a good level of fitness, you naturally need strong legs to pedal properly uphill. But a strong upper body is also important in order to maintain control of the bike on downhill routes over rooty forest paths and in tight bends. Roland Luchner, trainer at the Innsbruck Olympic Centre, has summarised the most important exercises.

1. alternating jump lunges

The alternating jumps strengthen the thigh muscles, calves and buttocks.

Execution:

Legs at a 90° angle
Upper body upright
Place your hands on your hips
Land on the whole sole of the foot
Change position in the jump

IMPORTANT: The front knee should remain behind the toe. Make sure to push off from the entire front foot.

2. superman

This exercise strengthens the lower back, which is put under a lot of strain when mountain biking.

Execution:

Stand on one leg
Simultaneously stretch your arms forwards and your leg backwards
Leg, hips and arms form a line
Bring your knees and hands back towards your chest

IMPORTANT: Keep your back straight!

3. step ups

Step ups are a quick and easy way to train your entire leg and gluteal muscles.

Execution:

With one leg on the stool
Keep your knee behind the tip of your toes
Pull the other leg towards your chest and put your whole foot back down on the floor

IMPORTANT: Only push up with the leg that is on the stool. The knee should remain behind the tip of the toe and not break out to the side.

4th Plank

A stable upper body is also important for riding downhill on a mountain bike. Planks are an excellent way to strengthen the entire core muscles.

Execution:

Place your elbows under your shoulders
Heels, hips and shoulders form a straight line
Head is directed downwards
Maintain tension in the centre of the body
Hold the position for 45 seconds and repeat 3-4 times

IMPORTANT: Keep your back straight and tighten your stomach to avoid falling into a hollow back. And don't forget to breathe.

5. push ups

With push-ups you quickly learn to support your own body weight.

Execution:

Place your hands under your shoulders
Heels, hips and shoulders form a straight line
Head is pointing downwards
Simplified version: Knees on the floor

IMPORTANT: Body should form a straight line.