Cross Training for Mountain Biking
CHAPTER ONE: HIP HEALTH
This article was written by Rylee Stephens DC
What is “cross training” and why should I do it?
Cross training is designed to build flexibility and strength by challenging the body to move and function in a way that differs from the way you move in your primary sport. It is designed to improve fitness and performance.
So, hell-yeah you should do it!
So how should I cross train for mountain biking?
Think about your position on your bike; you are bent forward bringing your knees towards your chest, sometimes for hours at a time. Many people end up quad- dominant (meaning you use your quadriceps muscles more than your hamstring or gluteal musculature) with tight hip flexors and weak glutes. Unfortunately, This can lead to hip and low back pain. And who likes hip or low back pain!!
So what do we do about this?
We get you off your bike. We get you stretching the overused muscles and strengthening the muscles that are slacking. Does this mean a huge time commitment? No. Does this mean you have to go out and buy expensive equipment or spend a ton of money? No. You can do it all at home and with your own body weight.
TRY ADDING THESE SIMPLE IDEAS TO KEEP YOU RIDING LONGER, STRONGER & PAIN FREE
Hip Flexors:
These are consistently shortened while riding, so lengthen them out!! The key is to squeeze your glutes, tuck your bum and push it forward. You should feel this in your anterior hip. Hold for up to a minute at a time.
Glut stretch:
We heard a rumor that cyclists have tight and weak glutes. Prove us wrong! Step one: stretch them out. Place your heel on the opposite knee, loops your hands behind said knee and pull it towards your chest. Keep your tummy strong. This can also be done seated and can be progressed into pigeon-type poses. Hold for up to a minute per side.
Side lying hip abduction:
Now to get that glut firing! Lay on your side, slightly rolled so your belly button is facing the ground. With your top leg straight (it might feel like it is a little bit behind you-this is ok!) lift your heel towards the roof. This motion should be slow and controlled. You should feel this in the middle of your bum. Repeat until fatigued. Both sides.
Side plank:
Last, but not least, everybody’s favorite!! This should not only help with hip health but with low back and core strength as well. Make sure your elbow is directly under your shoulder. Hips are up and forward. Neck is neutral (look straight ahead as if you were standing up). Start from your