How To: Building strength for mountain biking

  1. Box Jumps: Use a box at the gym, a park bench at the playground while your kids play or use the lowest bleacher at a school. Whatever you can find, jump everybody! Jump! Jump! With feet hip-width apart jump on and off and land lightly in a squat position. Do three sets for one minute each. Strengthens quads, hamstrings, calves, glutes which creates power for strong climbing and stable descending.
  2. Run (creatively!): Personally, I don’t love running. It just hurts sometimes but in small doses it can be oh-so-good. You don’t have to run often and you don’t need to run on pavement. Get creative and run trails, run up and down bleachers or run stairs. Do run/walk intervals or get that cardio up with some longer runs if you can handle it. In reality, a few short (35 min) creative runs per week should keep your bones solid and ready to rock.
  3. Jump Rope: Want happy bones? Who doesn’t! Jumping rope is something you can do anywhere and it’s great for your bones. Not much more to say about that. Get a rope and start jumping. Do 10 one-minute intervals. Push yourself, I promise you’ll feel great when you’re done.

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