How to Strength Train During MTB Season Without Compromising Your Rides

You’ve been building strength all winter, dialling in your mobility, and improving your engine. Then spring hits — and boom — you’re out on the trails as often as possible. Totally natural. But here’s the catch:

If you stop strength training now, you’ll start losing everything you’ve built — fast.

I covered this in recent posts about in-season training and how quickly we lose gains when we stop. But today, I want to show you what smart in-season training actually looks like — and why it’s not just about staying strong now, but finally compounding those gains year after year.

Why Bother Strength Training in Season?

Let’s get this out of the way: In-season training isn’t about chasing new PRs. It’s about:

• Maintaining the strength you built over the winter

• Staying stable, resilient, and injury-resistant

• Keeping your nervous system sharp for skill execution

• Supporting long-term gains instead of restarting from zero every fall

Most riders lose all momentum during the riding season, then spend half the off-season just getting back to baseline. But if you maintain strength through the season, you finally get the chance to stack gains year over year — and that’s when your performance really starts to change.

The Formula: 1–2 Strength Sessions Per Week

You don’t need much. In fact, trying to do it all often backfires. The goal is to do just enough to keep your strength, power, and movement quality topped up — without trashing your legs or burning out.

Here's a simple in-season structure:

• 1x primary strength session — gym-based, compound lifts, low volume

• 1x power & accessory session — faster, lighter, explosive, or bodyweight-based

• Optional: A 3rd short at-home session focused on mobility and injury prevention

Sample In-Season Strength Program

Here’s an example week that fits around your rides:

🏋️‍♂️ Workout 1: Strength Maintenance (Gym-Based – 45 min)

• A1. Front Squat or Trap Bar Deadlift – 3x4 @ ~80%

• A2. Pull-Up or Lat Pulldown – 3x6-8

• B1. DB Bench Press – 3x6-8

• B2. Rear Foot Elevated Split Squat – 2x6/leg

• C. Core Work (e.g. Dead Bug, Stir-the-Pot) – 2x30 sec

Tip: Do this the day before an easy ride or a rest day to avoid compromising key trail days.

⚡ Workout 2: Power & Control (At-Home or Gym – 30-40 min)

• A1. Kettlebell Swing or Jump Squat – 3x5

• A2. Tall Kneeling DB Overhead Press – 3x6-8

• B1. Single-Leg RDL – 2x8/leg

• B2. Band Row – 2x10

• C. Lateral Plank + Reach – 2x30 sec/side

🧘 Workout 3: Mobility + Accessories (At-Home – 20-30 min)

• Hip 90/90 flow or Shinbox transitions

• Shoulder stability series (e.g., wall slides, prone swimmers)

• Glute bridges, core activation, and deep squat holds

• Light circuit: Air squats + Bird Dogs + Band Pull-aparts

Don’t Forget to Adjust As You Go

These workouts shouldn’t stay static all season. Ideally:

• Exercises change up every few weeks to avoid stagnation or overuse

• Load (weights & reps) shifts depending on your riding volume and recovery

• Your training adjusts to life — events, holidays, fatigue, etc.

That’s exactly what I build into my remote programs. If you want this all taken care of for you, there are now two ways to work with me remotely:

Which Rider Are You?

🥓 MTB Breakfast Club

– 2x gym-based sessions/week– 1x optional at-home accessories session– Designed to support your riding without overloading you– Perfect for consistent riders who want simple, powerful structure

🏁 Performance Program

– Custom programming around your races, trips, or personal riding goals– Includes regular progress reviews and exercise adjustments– Built for riders who want to peak for specific events or hit a new level this season

Bottom line?

You don’t need to stop making progress just because it’s riding season. Most of my clients continue to improve their strength, stability, and confidence on the bike all summer long — because they train smart, not more.

Want All of This Taken Care of for You?

There are now two ways to work with me remotely, depending on your goals, time, and riding focus.

Let’s figure out what’s best for you.👉 Book a free 15-minute strategy call and I’ll help map out where strength could fit into your season — even if we don’t end up working together.