Using the bike trainer for integrated MTB training
Thanks for joining, and for reaching out.
I hear you about spinning on the trainer. While it certainly builds seated-pedaling skill and fitness, there’s so much more to MTB riding (as you know). Training plans should be highly personalized, but here are some basic ideas:
– If you stay on TrainerRoad, rock the sweet spot base low volume. While you’re on the bike, spend significant time at lower rpms and with the front wheel raised. Also spend extra time out of the saddle. This will make that training transfer more directly to climbing off road. Especially if you use your MTB on the trainer.
– As a member of LLBMTB, you can download my Pump Up the Base program for free (or buy it at this link). This is a 12-week base-training program designed for mountain bikers. It has a lot of skills focus plus high-power sprints. And the buildup is a lot slower than TR’s base program.
– Try the F6 program, which you can download on the site(or buy at this link). Those are all awesome movements for riding, and they require very minimal equipment.
– As much as you can, incorporate skill practice into your riding. If you don’t practice riding better, you won’t ride better.
– On a very regular basis, do whatever you-specific stretching and PT that your body needs. If you have injuries, see a professional to get this part of your program.
– For the ultimate tool that covers strength, endurance and skill, check out a RipRow.
My current off-season training consists of:
– TR sweet spot low volume 3x/week
– RipRow live workouts 3x/week
– Stretching and PT every day
– A little bit of strength work 2x/week to complement the RipRow
– As much coaching and riding as I can fit in
I hope this is helpful. Please reach out with further questions.
I can vouch for a Pump Up the base/RipRow/strength training program. I have done nearly the exact regimen as Lee mentions except I do not have Trainerroad, as my 20+ year old trainer is not compatible with the software. So I use Pump Up The Base, Prepare to Pin It afterwards, and outside riding whenever I can with strength training and RipRow in between pedaling sessions. I’m also a die hard Ask a Cycling Coach Podcast by Trainerroad fan. I listen every week and even though I don’t use the software at the moment, the insight and education I get is invaluable and there isn’t anything else even close out there that I would spend my time on. Besides Coach Patrick’s videos. This is my fourth off season using Pump Up The base/Prepare To Pin It/RipRow/strength program, and it has proven to be progressive year over year in its effectiveness in setting me up for great riding seasons.
I love it. Thank you Ed!!