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While farmer-tan roadies proudly rock ultra-aero, super-lightweight pencil arms, mountain bikers require more upper-body strength and stamina to control the bike. And although riding a trainer helps give you a solid cardio base and leg muscle-memory and strength, it does nothing for other key areas. By spending some time working your upper body and eyes, you’ll get the most out of early season rides.

Basic exercises (like those learned in high school gym classes) are all you need to magically boost your riding. What follows are training regimens for cross country- or gravity-oriented riding, and ways to condition your eyes for the trail.

Remember sets and reps? Reps are the number of repetitions you do in one set, and you can adjust the amount of reps depending on your base strength and goals. Under each section, when the bullet says, ‘Do a set of push-ups/sit-ups,’ here are suggestions for the number of reps per set and cool-down times you can start with:

• reps of push-ups: 20
• reps of sit-ups: 20
• reps of pull-ups: 10
• 30-second cool-down should include walking and some light stretching

When performing push-ups, instead of putting your hands palm-down on the ground, ball your hands into fists, and do push-ups on your knuckles. This will strengthen your wrists for aggressive riding. If your goals are lofty, instead of advice from a washed-up racer (one time at the trailhead, I drag-raced for the last post-ride cold one … and lost), find a personal trainer for pro advice.

Developing strength for XC riding:

• Jump rope for 3 minutes
• Cool down/light stretching
• Do a set of push-ups
• Do a set of sit-ups
• Do a set of pull-ups
• Cool-down again

Do this again … until you puke. Be sure to brush your teeth afterward so they don’t rot from stomach acid—or you’ll end up looking like a toothless crack head.

Joking … just repeat until you’ve had enough. If you plan on waddling up climbs like a constipated penguin with one cog, add some squats to the mix for enhanced quad strength.

Developing strength for gravity riding:

• Jump rope for 2 minutes
• Cool down
• Do a set of push-ups—arms perpendicular to the torso (elbows out)
• Do a set of sit-ups
• Do a set of pull-ups—arms parallel to the torso (elbows in)
• Cool down
• Jump rope for 2 minutes
• Do a set of push-ups—arms parallel to the torso
• Do a set of sit-ups
• Do a set of pull-ups—arms perpendicular to the torso

Repeat until you’re exhausted. The reason for switching up arm positions is to work different muscle groups.

Fight arm pump. Arm pump happens when oxygen-depleted blood gets trapped in the arms. Eventually, the muscles and nerves are compressed, causing a cramping, sharp pain in the forearm flexors. The best way to prevent this is to optimize your cardiovascular system by riding, and riding some more. Also, exercise your grip by squeezing a tennis ball or by using a grip exerciser.

Eye Conditioning

When you mountain bike, you’re always going in and out of the shade and constantly evaluating trail conditions and upcoming obstacles. Add speed to the mix, and having strong, quickly adjusting eyes becomes key. Here are some things you can do to improve and strengthen your vision for mountain biking.

1. Play action video games. Yes that’s right, LARPing’s bad, and action video games are good.

   According to studies performed at the University of Rochester, action games have been shown to improve perceptions of gray light, contrast sensitivity, and the ability to see things in cluttered space—perfect help for conditions experienced when mountain biking.

2. Play games that require fast hand-eye coordination such as ping-pong.

3. Do the following exercises at any time:

   • Focus on something close to you (within 9-12 inches) for a couple seconds, then focus on an object 25-30 feet away and hold that focus for a couple seconds before refocusing on the original object. Repeat.

   • Hold your thumb close to your nose and focus on it fully. Slowly move your thumb away—while retaining focus—until your arm is fully stretched out. Reverse direction and repeat.

For more info on eye training:

Racing, Shooting, and Zapping Your Way to Better Visual Skills: Study Finds Benefits of Playing Video Games

Study: Playing Video Games Improves Eyesight

These eye- and core-strengthening exercises will help you get in top riding shape sooner; do them while eating a cheeseburger, and you’ll be a trail boss.

Feeling the burn? Check out somerecovery food and drinkoptions to keep you going.

Looking for rainy-day cardio on top of the weight training? Browse through our bike trainers.

Ready to get out and ride, but tired of bungee-cording your bike to your roof? Check out our bike racks and touring accessories