Key Mountain Biking Muscles — How to Build Strength and Prevent Injury
While mountain biking requires muscular engagement from the entire body, the main muscles required for cycling include the quadriceps (four muscles on the front of the thighs) and the hamstrings, a group of muscles on the back of the upper leg). Additionally, the buttock muscles support the legs in driving the pedals and producing the power required to move forward.
Unlike walking or running, which require full extension of the knees and hips, cycling involves a limited range of motion through pedaling. This has a different effect on the leg and gluteus muscles than other activities. Many cyclists are concerned with developing the most efficient pedal stroke possible, propelling themselves forward using the smallest amount of energy.
Most bikers’ power is in the downstroke when they use their powerful quad and buttock muscles to push the pedal down. Pulling up uses the smaller hamstring muscles and does not do as much to move the bike forward, nor do the muscle groups in the ankles, calves, and feet do much for a biker’s power.
In addition to leg muscles, mountain biking requires stabilization through abdominal and back muscles. Many cycling coaches recommend implementing core strength exercises into training sessions to improve core stability and support the lower back, which can be taxed by long rides in a rounded shape. Improving core strength can help a cyclist feel better after a ride and increase efficiency and prevent injury.
Compared to road cycling, mountain biking usually requires more arms and back muscles, particularly when climbing a steep, rugged trail out of the saddle. Mountain bikers should position themselves high and forward, which will help minimize knee pain and help them recruit muscles like quads and hip flexors more efficiently. Riders typically use a slower cadence and harder gearing, whether seated or standing, for climbing hills, which requires greater force on the pedals. This builds more strength and endurance in the legs. These steep rides should be spaced out to avoid tight muscles and injury, with ample recovery time.
While cycling is a low-impact sport that tends to put a lower load on the body than running, injuries are still possible. Particularly, mountain biking carries the risk of repetitive strain injury, resulting from remaining in the same position for long periods. Often, a poorly fitting bike is to blame for knee pain.
Visiting a professional bike shop to ensure proper adjustment of the seat and handlebars can help alleviate discomfort. Additionally, muscular imbalances resulting from overtraining can lead to biomechanical problems. Most coaches encourage cyclists to increase their mileage slowly and to add stretching to their training regimen.
Because mountain biking necessarily requires strength and muscular engagement, stretching is essential to prevent tightness. Simple stretches such as a standing forward fold, which involves reaching for the toes with straight legs, can stretch the hamstrings while standing on one leg, and pulling one heel toward the buttocks effectively stretches the quadriceps. Seated, cyclists can pull the toes toward themselves with a towel or band to stretch the calves.
