What parts of the body do you work when mountain biking and how do you exercise a proper training plan?

Mountain biking is a very complete physical activity that works practically the whole body, but especially the lower body and core. In addition, it has multiple health benefits, such as improved circulation, lung capacity, stamina, balance and mood. 

In this article we will explain which muscles are exercised when mountain biking and how to design a suitable training plan to improve your physical condition and be ready to face the challenges that this sport offers you. We'll leave out that an important part of your training plan will also be to have an quality cycling equipment to face your challenges and to allow you to give the maximum demand in your training. 

What muscles are worked when mountain biking?

Mountain biking involves different muscle groups, depending on the specific moment of the pedalling cycle, the type of terrain, speed and posture. However, the main muscles that are exercised are the following:

• ButtocksThey are responsible for generating 30% of the force when pedalling and for giving stability to the hip and knee. They are worked the most during the pedal push phase.
• HamstringsThese are the muscles at the back of the thigh that are involved in knee flexion and hip extension. They are worked the most at the dead centre of the pedal.
• QuadricepsThese are the muscles at the front of the thigh that generate the movement of the knee and hip. They are worked more in the descent phase of the pedal.
• Calf and soleusThese are the muscles at the back of the calf that help propel the foot downwards. They are worked more in the final phase of pedalling.
• Abdominals and lumbarcore muscles: These are the muscles that form the core of the body and support the spine and trunk. They are constantly being worked by maintaining an upright and balanced posture on the bike, especially on uneven or hilly terrain.

In addition to these muscles, other muscles are also worked, such as the arms, shoulders, chest, back and neck, which help to support the handlebars, cushion impacts and turn the head.

How to exercise a proper mountain biking training plan

To improve your performance and enjoy your mountain bike rides more, it is important that you follow a training plan that is appropriate to your level, goal and availability. A good training plan should include the following aspects:

• The frequencyIt is recommended to cycle at least three times a week, alternating rest days to promote muscle recovery.
• IntensityThe level of exertion should be adjusted according to the objective, physical condition and environmental conditions. Intensity can be measured by heart rate, breathing rate or subjective sensation of exertion.
• The durationYou should start with short sessions of about 30 minutes and progressively increase the time to one hour or more, depending on your level and objective.
• The varietyYou should vary the type of terrain, speed, cadence and resistance to avoid boredom and to stimulate different muscle groups.

An example of a training plan for beginners could be the following:

This plan can be modified as fitness improves and you want to increase the challenge. The important thing is to be consistent, enjoy the process and listen to your body to avoid injury or overtraining.

Conclusion

Mountain biking is a great way to exercise your whole body, improve your health and have fun at the same time. However, to get the most out of this activity, it is necessary to follow a proper training plan that allows us to improve our performance and avoid injuries. In this article we have explained which parts of the body are worked when mountain biking and how to exercise a proper training plan. We hope you found it useful and that you put it into practice. See you on the mountain!