The Old Man's Off-season Training Thread: MTB-Workouts

So, uh, getting old sucks. I just took a month break from the bike due to travel and work obligations, etc. And coming back I'm just getting absolutely worked, specifically struggling with bike control through heavy tech. Cardio is there but upper body and core strength is severely lacking. My colleagues are in their 50's and have resigned themselves to riding XC because rough trails got to be "Too much". I'm pushing 40. Life's not gonna do me like that...

Anyway. We're coming up on shoulder season. Some high snow has already fallen. What's your off-season regimen look like? Points for weird mtb-specific shit.

Road :)

Backcountry skiing will improve your aerobic conditioning, more than biking, because you can have 10h days, which works be almost impossible on a bike, not to ignore the incredible boredom.
. And lift weights.

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yeah lifting weights, when i was rehabbing a blown ACL the leg was noticably back sliding just riding the bike so i had to go back to the weight room

Furious masturbation

Core, more core, and lift weights. I used to do more body weight type PT exercises, but I’m adding weight post back surgery and having great results on the bike. 45 y/o fwiw. Knees and back haven’t felt this good in years with consistent 1-3 days a week lifting/ core. Most of the stuff I do is what l learned from PT with multiple injuries over the years and my line of work with one my part time jobs of being a PTA. For me on the bike the biggest help has been core+ front squats + dead lifts. If you’re gonna lift though, learn to do it right or you can really fuck yourself up. The other advice is progress SLOWLY! And as an aging athlete, there is no off season. Find sports to do every season for cardio. Age for makes the off the couch athlete a thing of the past. That being said, also allow more rest after the hard days. Cool thread, excited to see what it yields!


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I like this thread idea. I'm 46. Been having a good season riding this year, and lifting weights has been key for me. I do squats, but deadlifts and cleans are my favorite. Lots of stretching helps, and I don't do enough of it. Ive had back issues off and on from being a desk jockey and an injury from when I was in college. As long as I get in my core workouts, my skiing and biking are MUCH better. I skied my two younger cousins into the ground this winter, combo of lifting and rowing.
When I stop, the weakness comes back fast. Gotta stay on it, or it is a game of catch-up again.
Because I have a bit of a jacked hip and shoulder from playing hockey, any significant time with no lifting makes me have to start light again and the progression to heavier is a slow one. Overdoing it is a big no no.

Turning 40 and complaining about being old, lol. You got no fucking idea.

My “plan” includes 50 push-ups and 50 core reps (of various exercises targeting front/sides/lower back) every morning.

I do all the other stuff too - mix of cardio types of different speeds/duration and lifting weights a few times a week.

But my 50/50 routine ensures I stay on top of my core even if I end up too busy to exercise later in the day.

I end the day with rolling and stretching but I’m less clear how necessary that is - but it feels good and I think I sleep better after.

If you're on IG - Fit4racing posts a lot of interesting strength movements catered towards MTB strength and endurance, worth a view or follow.

Gravel/dirt road riding is great if available.

Turns out I'm allergic to core work and weight rooms, so I got no business being in here, but I'll say that I've really been enjoying the climbing gym. It's fun, getting strong in the right places, and it's been a hoot watching the youngest kid get better. Just gotta remember to down-climb. Even with the big mat, just takes a couple jump-downs to undo a bunch of knee work progress.

I get too bored to go to gyms, so my training is almost always "do more of what I'm training for." In the case of biking, I got an ebike, and alternate it with my normal bike. It's heavier than a normal bike plus can get a lot more laps in, so I build up both upper body and core strength + endurance. Not to mention it helps with skills because more reps = more practice. Yeah, you can ride them like a fat lazy hack if you want to, but you can also put in enough effort on the climbs that your heart rate is 140+, and try to throw around the 50lb ebike the same way you would a 33 lb bike descending.

We don't really have much of an offseason here, but when it legitimately is too wet to ride, I use the ebike to go do trail work. That's win/win - trails get better, I get an upper body workout.

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Originally Posted by bennymac

My “plan” includes 50 push-ups and 50 core reps (of various exercises targeting front/sides/lower back) every morning.

I do all the other stuff too - mix of cardio types of different speeds/duration and lifting weights a few times a week.

But my 50/50 routine ensures I stay on top of my core even if I end up too busy to exercise later in the day.

I end the day with rolling and stretching but I’m less clear how necessary that is - but it feels good and I think I sleep better after.

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I think you need a lot more than 50 core reps, unless you use weight to make them harder

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Subscribed - feel the same thing a lot of the time. I struggle with getting motivated to regularly do any kind of stationary or indoor exercises with any regularity. Lifting weights, stretching etc. I know they are the most efficient but just don't feel as refreshed as I do if I could running, biking, etc. I think part of it is the cardio, cool more air etc. I would love to figure out better ways to trick myself into doing those things, or do some less stationary, more outdoor versions of those strength exercises.

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Originally Posted by rod9301

I think you need a lot more than 50 core reps, unless you use weight to make them harder

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I probably end up doing more like 100 for core. But it’s more catchy to call it 50/50. And doing 50 pushups also works the core.

Plus I try to do my weight lifting with as much core engagement as I can (do military presses with dumbbells and standing up etc).