What Happens When You Only Ride?
- Alex Ackerley
- 3 days ago
- 2 min read
A Long-Term Look at MTB Strength, Skill & Injury Risk — and How to Turn It Into an Advantage
The Big Idea
Riding season is precious, and you should milk every single trail-day. The good news? You don’t need to choose between epic rides or gym work—you can blend them so each one makes the other better.
Below is a constructive roadmap that shows:
Why skill and strength grow best together
Simple ways to “micro-dose” strength without sacrificing saddle time
How a tiny dose of gym work keeps you progressing year-round
1️⃣ Skill Loves Strength (and Vice Versa)
Cornering power comes from strong hips and a reactive core.
Stable braking and landings rely on eccentric leg strength.
Long-descent posture demands upper-back and trunk endurance.
A 30-minute strength session once or twice a week keeps these qualities topped up, so every ride becomes an opportunity to express sharper skill.
2️⃣ Tissue Durability Is a Trainable Skill
Instead of worrying about knee pain or low-back fatigue, treat strength work as maintenance for your suspension system.Think of three quick “lube jobs” each week:
Lower-body power: 2–3 heavy-ish sets of front squats or trap-bar deads
Posterior chain ignition: hip hinges, rows, or swings
Core & shoulder integrity: anti-rotation presses, face pulls, dead-bugs
Total time: ≈ 25 minutes if you use supersets.
3️⃣ Momentum Beats Motivation
When you maintain instead of pause, you finally stack gains season after season:
Season | Start-of-Season Strength | End-of-Season Strength | Next Off-Season Focus |
Year 1 | 100 % | 90 % | Build new ceiling |
Year 2 | 110 % | 100 % | Build new ceiling |
Year 3 | 120 % | 110 % | …you get the idea |
10 % drops instead of 40 % drops = compounding performance (and fewer rehab bills).
A “Ride-First” Sample Week
Day | On-Bike | Micro-Dose Strength (≤ 30 min) |
Mon | Recovery spin or rest | Mobility + core reset |
Tue | Skills laps / intervals | Power & prime (KB swings + push-ups) |
Wed | Trail ride | — |
Thu | Longer endurance ride | Strength maintenance (front squat + chin-ups) |
Fri | Rest | Stretch + breathing |
Sat | Big group ride | — |
Sun | Technical skills session | Accessory circuit (lunges + band rows) |
Feel fresher Monday, stay stronger Saturday.
Ready to Plug This Straight Into Your Season?
I build this synergy for you in two remote options:
🥓 MTB Breakfast ClubTwo concise gym sessions + one home accessory session per weekGreat if you want a template that just works.
🏁 Performance ProgramFully custom programming around races, trips, recovery, and lifeBest if you’re targeting specific events or big goals.
Curious which suits you? Book a free 15-minute strategy call and we’ll map it out together.👉 Schedule your call