Don't give up when you're just getting started
- Alex Ackerley
- Mar 26
- 5 min read
Why Bikers Should Keep Strength Training in Season
(Even When the Trails Call Your Name)
As the weather warms up and trails dry out, most mountain bikers do exactly what they’ve been waiting for all winter—ride more. And rightly so! For many, riding isn’t just a sport; it’s a passion, an escape, and a way to spend time outside with friends.
But when riding takes priority, strength training often gets pushed aside. Some riders make a conscious decision to stop lifting until the fall, while others have good intentions but struggle to find the time. It’s easy to think, “I’m riding more, so that’s enough, right?”—but neglecting strength training in-season can lead to avoidable setbacks.
Let’s talk about why staying consistent with strength work—even in a scaled-back way—will make you a better rider all season long. Plus, I’ll share some simple strategies to help you fit it in without feeling like you’re sacrificing ride time.
Why Strength Training Shouldn’t Stop in Season
Mountain biking places high demands on your body. Strength training helps you handle those demands better and ride stronger for longer. When you stop lifting in-season, a few things start to happen:
You lose strength and power. Strength is the foundation for everything—whether it’s sprinting out of a corner, staying stable through rough terrain, or absorbing impacts from drops and jumps. If you don’t train it, you lose it. And no, riding alone will not maintain those hard-earned gains. Detraining begins within 10 days*
Injury risk increases. Without regular strength work, stabilizing muscles weaken, and poor posture can return, making you more prone to overuse injuries and crashes. Many mid-season injuries come from fatigue, poor movement quality, and lack of strength endurance.
Performance can plateau (or decline). The stronger and more resilient you are, the better you can handle long rides and multiple big days on the bike. Strength training isn’t just for winter—it’s what keeps you progressing all season.
The good news? You don’t need to spend hours in the gym to maintain (or even build) strength. You need the right approach.
How Pre-Season and In-Season Strength Training Differ
The most significant shift from pre-season to in-season isn’t necessarily what exercises you do—it’s in how you do them. While the core lifts remain the same, the sets, reps, rest periods, and tempo all adjust to support your time on the bike.
Pre-Season Focus: Building a Strong Foundation
Higher volume (more sets/reps)
More strength development (heavier loads, slower lifts)
Targeting weaknesses and imbalances
Building work capacity and endurance
In-Season Focus: Power, Efficiency & Maintenance
Lower volume, higher intensity (fewer sets but still lifting heavy)
Power over force production (moving weight fast rather than grinding slow reps)
More recovery time between hard efforts
Mitigating the postural effects of high volume riding.
Still building strength, but opportunistically when your body and schedule allow.
Example Adjustments for the Same Exercise:
Pre-Season Back Squat: 4x5 @ 80-85% 1RM, 3 min rest
In-Season Back Squat: 3x3 @ 85-90% 1RM, 5 min rest (for max power output)
The goal is efficiency—getting the most out of minimal training time so you can ride at your best without feeling fatigued from gym work. And how do we work opportunistically? When the schedule says there are no hard or high-priority rides coming up, and your body is feeling good, let's work a little harder in the gym that week.
How to Keep Strength Training When You’d Rather Just Ride
Let’s be real—when the trails are calling, getting to the gym can feel like a chore. Here’s how to make it easier:
Drop the “all or nothing” mindset. You don’t need 4+ gym sessions per week to see benefits. Two well-structured sessions are enough to maintain and even make some significant gains.
Keep sessions short & focused. Even a well-planned 30-45 minute session can be more effective than an unfocused hour-long workout.
Honor your routine. Choose 1-3 days per week and a regular time when you will hit the gym. Have your program ready, and if your body and energy are good, then complete your workout. If a body part needs rest today, work around it. If your energy is low, then reduce the set's reps and load. But always maintain the routine of getting into the gym.
Prioritize quality over quantity. The key to effective in-season training isn’t doing more—it’s doing it right. Focus on excellent form, choosing the appropriate weight, moving at the right tempo, hitting the right sets and reps, and taking proper rest between efforts. Precision matters more than volume.
Shift your mindset. Strength training isn’t taking away from your riding—it’s making you a better, stronger, and more durable rider. Stay ahead of overuse and buy yourself some insurance against traumatic injury by staying in the gym. (check out the testimonials on my IG page for proof)
Finding the Right Strength Program for You
Whether you want a simple, time-efficient plan or a fully personalized approach, I’ve got options to help you stay strong all season:
Two strength sessions per week (just 2 hours total)
Focuses on the essential elements of strength for MTB
Available in-person in Squamish or remotely via app with 1on1 coaching.
Ideal for riders experienced in the gym, who are injury-free, who want to train without overcomplicating things
Fully customizable strength & conditioning program
Adapts to your schedule, riding volume, and needs
Includes on-bike conditioning, strength training, and nutrition support
Best for those who want high-level coaching and long-term progression
Whichever program fits your needs, the key is consistency. Keep up your strength work, and you’ll not only ride stronger but enjoy your season more—without the setbacks of injury or fatigue.
👉 Ready to train smarter this season? Check out the MTB Breakfast Club or the Performance Program and keep your strength moving forward.
References -
Mujika & Padilla (2000) – Detraining: Loss of Training-Induced Physiological and Performance Adaptations. Sports Medicine, 30(2), 79-87.
This review outlines how power and speed decline more rapidly than maximal strength due to neural adaptations being the first to diminish.
Bosquet et al. (2013) – Effect of Training Cessation on Muscular Performance: A Meta-Analysis. Scand J Med Sci Sports, 23(3), 140-149.
This meta-analysis shows that fast-twitch muscle fiber activation decreases within 10-14 days, leading to reduced power output.
McMaster et al. (2013) – Neuromuscular Adaptations to Strength Training in Youth Athletes: A Systematic Review. Pediatric Exercise Science, 25(2), 311-341.
This study highlights how neural drive decreases quickly after stopping training, impacting explosive strength and coordination.
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