Quitting the Gym this Summer?

Blog Article: How Fast You Lose Strength Gains—and How to Keep Them While Riding More Than Ever

I had a ton of interest in last week's blog article. So I thought I'd do a deeper dive into the physiology this week to hopefully answer some questions you might have had.

When you’re charging trails, crushing climbs, and chasing that next KOM, it can be easy to push strength training to the back burner. But the physical benefits of strength training are too important to ignore if you want to ride harder, longer, and with less risk of injury.

In the table below, I’ll walk you through:

• The physical benefits of strength training for mountain bike performance

• How quickly each benefit fades when training stops

• The minimum dose required to maintain or gain during the season

Quality	Why it Matters	Loss Timeline	Maintain	Gain
Max Strength	More force per pedal stroke, better tech control	Declines after 2–3 weeks	1x/week @ ~70–80% 1RM	2–3x/week @ 75–90% 1RM
Power (RFD)	Faster acceleration, explosive moves	Declines after 1–2 weeks	1x/week explosive lifts/jumps	2–3x/week high-velocity training
Muscle Mass	Supports joints, improves fatigue resistance	Declines after 2–3 weeks	1–2x/week, moderate volume	2–3x/week with overload
Muscular Endurance	Stays strong through long rides	Declines after ~2 weeks	1–2x/week circuits or high-rep sets	2–3x/week, 12–20 reps/short rest
Tendon & Connective Tissue	Joint health, injury prevention	Declines after 2–3 weeks	1–2x/week, heavy/slow lifts	2–3x/week, isometrics & eccentrics
Joint Stability & Motor Control	Clean, controlled movement on tech	Declines after 1–2 weeks	1–2x/week unilateral/core work	2–3x/week with tempo/balance
Bone Density	Crash resilience, long-term health	Slow decline over months	1–2x/week axial loading	2+x/week with overload

Smarter Programming Makes It Simple

Maintaining all these qualities might sound like a full-time job—but with some smart programming, it doesn’t have to be.

Using tools like wave loading, microdosing, and phased emphasis, you can cycle which qualities are being prioritized while still giving each system enough exposure to stay active. This is where periodization comes into play: by intentionally planning your training focus week to week, you can match your gym work to your riding intensity and available time.

For example, during a high-volume riding week, you might keep just one short strength session focused on joint stability and tendon health. The following week, you dial back a touch and hit a heavier lower-body session. Throughout the season, this rhythm allows you to maintain or even improve your performance base without overloading your system.

The trick? Consistency and clarity in your plan.

Don't Lose Your Edge This Riding Season

Here’s the good news: you don’t have to train like it’s off-season to keep your gains.

If you're short on time during riding season—but still want to maintain or even build strength without interfering with your rides—check out my MTB Breakfast Club.

It’s a minimal-dose (maximally coached) strength program designed for riders like you and me who want to stay strong, ride hard, and avoid breakdown mid-season.

Sessions are short, focused, and totally trail-friendly.

➤ Click here to check out the MTB Breakfast Club and keep your strength gains alive all season long.

References:

• Mujika, I., & Padilla, S. (2000). Detraining: loss of training-induced physiological and performance adaptations. Sports Medicine, 30(2), 79–87.

• McMaster, D. T., et al. (2013). The effects of strength training on performance indicators in distance runners. Journal of Strength & Conditioning Research, 27(6), 1695–1703.

• Wirth, K., et al. (2021). Frequency dose–response relationship of resistance training on gains in muscular strength: a systematic review and meta-analysis. Sports Medicine, 51(6), 1113–1122.

• Reif, M. (2018). The impact of resistance training on bone density. The Physician and Sportsmedicine, 46(3), 365–370.

• Kubo, K., et al. (2010). Time course of changes in muscle and tendon properties during strength training and detraining. Journal of Strength & Conditioning Research, 24(2), 322–331.