No more excuses! Ninja instructor and personal trainer Bekah Rottenberg helps us understand why every mountain biker should add strength training to their routine RIGHT NOW… and how just 2-3 hours per week will have you reaping huge benefits on the bike. Did somebody say #GAINZ?!
Okay, I can hear you mumbling under your breath:
“I’m busy, I don’t have time for the gym!”
“I’ll get faster and stronger just by riding my bike more. Who needs weights, anyway?”
“I don’t even have a gym membership, nor do I want one.”
“I want to lose these love handles so I’ll just focus on cardio to burn more calories.”
“I don’t even know where to start with this strength training stuff?”
Here are 5 solid reasons to commit to strength training along with a few resources to help get you started… after reading this you’ll be out of excuses and one step closer to a stronger, faster, fitter version of yourself. Let’s go!
1. Get strong
Let’s start with the obvious: incorporating a simple and consistent resistance training program will boost your muscular endurance, strength, and power. Lifting weights has the potential to increase the total amount of force applied to each pedal stroke, improves muscle imbalances, helps to prevent injuries, and increases bone density. Well, heck. Can’t argue with that!
2. Be time efficient
With the days getting shorter and colder, it’s harder and harder to find the time to ride. Maintaining (and/or building) your fitness throughout the year requires you to be efficient with your time. You can be in and out of the gym in 60 minutes, especially if you have a well-developed and easy-to-follow routine (more on that later). In the gym you can stimulate your body in ways that will have a direct benefit when you hit the trail. Think: core stability, less quad fatigue, increased grip strength, and longer and faster climbs… yes, please!
3. Your body will thank you
Strength training has the added bonus of increasing mobility. What the heck does that mean? As little kids we squat, crawl, roll around on the floor, play outside, fall down and get back up. Kids have great mobility! As adults we sit, and we sit, and maybe we stand, and we occasionally walk around or chase our kids/dogs/ice-cream truck. Then when we go to put our bike on the roof rack we realize our shoulders don’t feel great, our hamstrings are tight, and our low back feels wonky. Through strength training you will start to move in ways you once did as a kid but with the added benefit of placing an emphasis on proper form. Through movements such as the squat, deadlift, push-ups, pull-ups and core work you’ll start to feel much more connected to your body. When you hit the trail, your body’s ready for whatever obstacle comes your way and you don’t have to worry about pulling a hammy.
4. Burn more calories…while sitting
Doesn’t that sound dreamy?! Compare calories burned during a typical 1 hr ride or “cardio sesh” with calories burned during a 1 hr weight training routine and you’ll typically burn more calories doing the cardio. But that’s not the end of the story…. the benefit of strength training is that you build muscle. More muscle increases your Base Metabolic Rate (BMR), also known as the number of calories you burn at rest. This means that as you get stronger, you’ll be burning more calories as you sit at your desk/couch/hammock reading Ninja skills articles (1). There have also been studies that show you burn more calories following a strength training workout than a cardio workout (2,3,4). Cheers to that!
5. You don’t even need a gym!
While a gym is a great option for folks looking to add resistance training to their routine, it’s not a requirement. You can easily set up a home gym or workout space with a few pieces of simple equipment such as a pull-up bar, resistance bands, and a few kettlebells or dumbbells. There are also workout routines you could incorporate that are based solely on body weight and a few bands… that means you can get home from work, knock it out in your living room, and be Netflix and chilling in no time flat.
OK, you get it, you’re ready to commit to 2-3 hrs a week of off the bike training to boost your riding fitness. So how do you get started? What exercises should you do? How many reps and what weights should you start with?
Unless you are a seasoned strength training veteran, you can greatly benefit from finding a person or program to help you get started. A certified personal trainer can help show you the ropes and set you up for success. (Shameless plug ? – Hi, my name is Bekah and I create super affordable weekly training plans for mountain bikers at www.BravEndeavors.com). You can also find a number of strength training programs available on the web, including some that are mountain bike-specific. Be sure you look for programs that include something called “progressive overload”. This simply means that over a period of time you are systematically increasing the amount of weight you lift (or move). Any good strength training program will incorporate progressive overload!
Bekah Rottenberg is a NASM certified personal trainer, Certified USA Olympic Weightlifting Coach, and PMBI certified Mountain Bike Instructor. Bekah coaches for Ninja Mountain Bike Performance, Northwest Excursions, and teaches strength and spin classes at her local gym, The Power Station, in Hood River, OR.
Bekah Rottenberg is a former professional enduro racer who now runs her own business, Brave Endeavors, which specializes in on-line strength training programs for mountain bikers. Bekah believes that through strength training we can improve confidence, longevity, and mindset and ultimately have more fun on the trail and move through life happier and healthier. Bekah is a Ninja instructor and coaches kids on mountain bikes in her hometown of Hood River, OR. Bekah is a NASM certified personal trainer PMBI certified Mountain Bike Instructor.
Woohoo! As good as it gets is appropriate! Richard is not only a great rider, he is a great teacher!...
Ninja Mountain Bike Skills
Woohoo! As good as it gets is appropriate! Richard is not only a great rider, he is a great teacher! I would encourage everyone to stay away from the mind trap that buying a more expensive mountain bike is what you need to ride better. Spend the money on lessons instead, and I know you will be happier (and safer) in the long run. I can't say enough positive things about the Bike Skills clinics. ~ Chris G.
Within one hour we we clearing a 5 foot jump easily and with confidence!
Wow, a friend and I just did a one day private lesson with Richard and I can’t believe how much...
Ninja Mountain Bike Skills
Wow, a friend and I just did a one day private lesson with Richard and I can’t believe how much we learned. I’ve been riding for over 10 years but with all self taught skills. We wanted to learn fundamentals the right way and Richard took us through all of that (along with critical bike setup) and the intermediate stuff that they teach in one day plus he spent an extra hour at the end to teach us jumping which I had always been nervous about. Within one hour we we clearing a 5 foot jump easily and with confidence, we even learned to move the bike in the air on a crossed take off and landing. I think my favorite part though was riding fast on the very gnarly technical descent. We will be booking up more private lessons during the summer at Big Bear. Thanks Richard you are a very good teacher! ~John U.
I took a Fundamental Skill clinic last weekend and learned so much! I've been riding for a few years and...
Ninja Mountain Bike Skills
I took a Fundamental Skill clinic last weekend and learned so much! I've been riding for a few years and felt stuck and was not improving at all. Aaron was a great instructor! Very patient and broke down everything step by step and we repeated the skills until we felt comfortable. I look forward to mastering the skills I learned and taking another clinic in the spring. ~Jody Hachenberger-Amend
Special thanks to Santa Fe Fat Tire Society for bringing you in!
My wife and I had the privilege of attending the skills 2 day camp in Santa Fe New Mexico August...
Ninja Mountain Bike Skills
My wife and I had the privilege of attending the skills 2 day camp in Santa Fe New Mexico August 20th and 21st. Richard and Aaron and Catherine where fantastic trainers and teachers they brought new light into basic skills of riding each person in the group was able to excel in what we were doing before we moved on to some other awesome skill or task individual attention was felt by all in the group and visible Improvement was seen in all Riders when we have you back next year you should plan on doubling or tripling the number of riders thanks for a super fun weekend and special thanks to Santa Fe Fat Tire Society for bringing you in and of course thanks to Richard and Aaron and Kathryn. ~Bruce Hamby
This past fall I finally broke down and upgrade my mountain bike. I was riding a hard tail bike mostly...
Ninja Mountain Bike Skills
This past fall I finally broke down and upgrade my mountain bike. I was riding a hard tail bike mostly for the workout. After racing in an Xterra, I realized that a new bike was in my future. ( I could tell a huge story about the process of purchasing a new MB and the massive amount of miss information you can obtain from bike shops. Especially when you know nothing about bikes. ) Not long after I purchased the new MB, I had my first over the handle bars wreck. I still cannot remember the actual crash. I can see the rut that I am about to hit on the downhill, and then I remember waking up on the trail barely able to breath. The crash gave me some time to catch up on email. One of those emails was a beginners MB clinic hosted by Richard and the Ride Like a Ninja crew. I swallowed my pride and signed up. To date I have done everything I was taught. I made every adjustment to my bike that was recommended. I then had the bike fitted. The skills taught that day are priceless to me. For the first time I understand what position my body needs to be in for each type of terrain. I am not perfect by any means, but in my mind I am shouting the word NINJA to remind myself. I practice the techniques ever time I ride. ~ Hal N.
We are a group of passionate, dirt-loving, community oriented, world-class mountain bike skills instructors committed to helping you reach your personal riding goals through clinics and camps. We are excited to work with riders of all ability levels and share the joy (STOKE) of mountain biking.