With peak riding season just weeks away, we can taste sunny and 70 weather like it was just yesterday (for some of you…yesterday might have already felt like that).
One problem, a bad winter has left us fat and out of shape. The trainer in the corner started with all good intentions, but let’s face it…it became a towel rack. So…what do we do with winter legs and a gut as we get into crunch time? We find a way to get back into peak riding shape…and quickly.
Top 5 Ways To Get Back Into Peak Riding Shape
Here are the top 5 ways you can get back into peak riding shape quickly. Word of warning…some of these might hurt a little…
Miles With Elevation
The fastest way to get back into shape on your mountain bike is to start putting in the miles. When you combine miles with an area that has pretty significant elevation change, you are forcing yourself into pain that drastically increases your fitness in a short period of time. A couple of things to consider while taking this journey.
- Bring plenty of water and nutrition. It is going to be somewhat of a culture shock to your body so you want to have reinforcements. That same hill that you killed in the fall is going to feel like a brick wall if your legs and lungs are not ready for it.
- Take it easy. Get in a good warm up and tackle the time slowly at first and then start building up. If you go out to the hill and hit it full blast, you are going to cramp…or even worse…hurt something and you could be out for the season.
Road Biking
I know the trainer collected dust on the portions that were covered by the towel, but at least with road biking you are outside ripping up the blacktop. While road biking is a great way to get in spin time when the trails are wet, it is also one of the best ways to become a stronger mountain biker. The constant, repetitive spinning will do incredible things for your mountain biking endurance even when you are not trying to work off the winter.
Workout Program
I started the Ultimate MTB Workout Program to get my body in better technical riding shape. While improving your core strength is always a good thing, it also keeps and improves your riding endurance. When it comes time to put in weekend epics, your body is ready to handle the abuse and you prevent injury through correct strength conditioning. The best part…even if you do not belong to a gym..there is a way to do it at home.
Running
There is nothing I hate more than running, but it works when there is no other option available. Running is the oldest way in history to get into shape and when done correctly can drastically improve your fitness. A byproduct of running is increased bone density for those hard hits on the bike.
Healthy Diet
I am as guilty as the next guy for eating like crap and expecting my body to feel and look the same. When I am off the bike, the bad food seems to call me by name. During this time of year, I take a close look at my diet and start to eat healthier again to shed the winter warmth. It’s back to lighter, more natural foods that my body can actually use rather than the waste that is mostly processed. How you eat can effect every pedal stroke on the trail, so try to keep the gas station food at a minimum.
Ideally…we would be doing these things all year long, but reality is that we can’t. By looking hard at our choices and preparing for the season, we can capitalize on those first couple of rides out in perfection and let the bike flow like it really wants to. Nothing kills a first ride stoke like leaving your lungs and legs at the car. But still…it beats a day of not riding at all!
Image by jmdgolfman