Would you give me 15 minutes a day if I swore that it would help you ride faster, longer and with more confidence on the trail? If you don't have 15 minutes a day to devote to some sort of workout then are you really serious about being a better rider? Why am I starting this article with a bunch of questions?
I came up with the idea for the 15 Minute Trail Rider Tune Up (15 M-TRTU) based on my own need for a short morning workout that would get my day going and ensure that I was working in a positive direction every day. They originally appeared on this website in an article I wrote a few months ago and since I introduced them here I've found them to be a very powerful tool. Short, focused workouts done on a daily basis can deliver results similar to those seen with longer workouts done less frequently and this seems to be the ticket for the busy trail rider who doesn't have a lot of time to spend in the gym.
This new 15 M-TRTU also uses one of my favorite home gym tools, the TRX Suspension Trainer. With a TRX you can turn your living room into a gym and is a valuable tool for the rider who needs to get a workout in at home on a regular basis. You can find out more about the TRX trainer by visiting their site
If you're not familiar with the format for the 15 M-TRTU workouts then either check out my first article
on them or download the PDF overview in this article as it contains an overview as well. This new circuit also includes an optional cardio circuit, which makes the workouts longer but if you have the time can make a big impact on your cardio.Equipment needed for this workout:
- Dynamic Y X 5
- Cross Behind Lunge X 5 each legCore Circuit:
- Prone Jack Knife or Pike X 10
- Pendulum X 10 each wayStrength Circuit:
- Balance Lunge with High Knee X 10 each leg
- Single Arm Inverted Row X 10 each sideCardio Circuit (optional)
- Jump Squat X 10/ Push Up X 10/ Inverted Row X 10
You can download a PDF overview of this workout by clicking here
You don't have to spend hours in the gym or kill yourself every time you train in order to see significant results on the trail. The trick is to find something that you can be consistent with and stick to it. For myself and the riders I train, adding these 15 M-TRTUs into our weekly routine on the days we aren't in the gym has helped us be more consistent and seeing better results. It's a small price to pay for being able to ride as hard as you want to instead of how hard your body lets you.
James Wilson is the owner of MTB Strength Training Systems, the world leader in performance training programs for the unique demands of mountain biking. As the strength and conditioning coach for the Yeti World Cup Team and 3 National Championships, his programs have been proven at the highest levels. As a regular contributor to PinkBike.com and his own popular blog
, James has helped thousands of riders just like you improve their speed, endurance and skills on the trail. Visit www.bikejames.com
to sign up for the free 10 Steps to Instantly Improve Your Ride mini-course.