I started mountain biking in 2019 and didn’t start my Road training until a couple of years later. And I was missing out. I thought just riding my mountain bike would be enough, but incorporating cross training actually made me a better rider.
Road Cycling
Riding my Road bike has helped with my endurance in MTB and with pedalling efficiency. It feels like I exercise different muscles on my leg and then those help when riding my mountain bike.
Within the Road cycling world it is known that you should build your ‘base miles’ and not attempt to always have high-intensity training sessions. This is what was happening to me with MTB.
For me, any MTB ride is a high-intensity training, especially if I’m trying to keep up with my partner, so I never have the opportunity to build up my base endurance.
Having longer and more uniform rides with my Road bike has allowed me exactly that.
While you can also build your endurance with your mountain bike by going on longer and flatter trails at a medium pace, it is harder to do. This is especially true if your local trails don’t allow for it or have too many hills or features that force you to increase your power and heart rate.
This is just my way of saying: if you have the opportunity, try to incorporate some endurance training rides along with your high-intensity rides during your week.
Ready to start your Roadie journey? Check this guide.
Strength Training
Strength training is another key complement to mountain biking. While MTB is a great cardio exercise it needs good core stability and upper body strength as you start progressing to more advanced terrain.
What I usually like to do is incorporate strength training sessions at least 2 times a week. I personally like going to Body Pump classes at the gym, but you can even train at home with bodyweight or some dumbbells. You can find many guides online but I would recommend discussing with a trained professional before you start.
Do you have any other tips for cross training between Road and MTB? Share below!
Disclaimer: I am not a certified personal trainer, this is just intended as anecdotal information. Please consult with a professional.
