In Season Mountain Bike Training Strategies #2 – Strength Training

In my last blog post I talked about the important adjustments you need to make with your cardio training during the riding season and how to avoid 2 critical mistakes. In it I also mentioned that strength was the real key to keeping your cardio levels high throughout the season and today I wanted to share some more insights into that.

In this new video I’ll explain why your in-season training program really needs to be based on your strength levels, how to know when you’re “strong enough” and why it is critical that you maintain that strength as best you can during the riding season.

That’s it for now, be sure to catch my last post where I’ll wrap up this 3 part in-season training strategies series and talk more about how your mobility levels are the foundation that everything you do on your bike is built on.

-James Wilson-

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  1. ole says:

    very nice video. Thank you.. You say about 1.5 times bodyweight deadlift is fine for guys. I dont have the equipment to check that, but would that be transferable to single leg deadlifts? Would about one half of bodyweight be allright for single leg deadlifts? Less? More?

    Reply • April 25 at 7:57 am
    • bikejames bikejames says:

      If you can do 50% of you BW for 5 reps on the single leg deadlift then you’re doing pretty good.

      Reply • April 25 at 11:03 am
  2. Jakub says:

    You propose to do 3 sets of 3 reps to suppthrt our strength levels. What about the weight we should lift, should we apply any kind of periodization? (not increasing the load for a longer period of time seems a bit awkward to me)

    Reply • April 28 at 2:04 pm
    • bikejames bikejames says:

      Unfortunately the answer is “it depends”. Remember that the idea is to stress the system enough to coax it to keep your strength around without over-stressing it and interfering with your riding. Somewhere in the 80-90% of 1RM is where those reps would usually fall but you also have to look at where you are in the program (remember I talked about doing 3 weeks of increasing loads and then 1 week of de-loading) so your Week 3 weights would be relatively harder than you Week 1 weights.

      And remember that it was a simple example and not meant to be an in depth look at my in-season strength training programs so don’t read too much into it.

      Reply • April 29 at 1:28 pm

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James Wilson
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James Wilson