Video: 7 Exercises To Stay Strong On The Bike Over Winter

Feb 9, 2021
by Pinkbike Originals  


These 7 simple exercises will help you stay strong over winter and ease that transition into spring riding. Join Christina Chappetta as she preps for spring with the help of Katrina Strand.

Strand Training Winter Workout:

Milk jug squats
12-15 reps
3 sets

Glute raises
10-20 reps
3 sets

Elbow plank to full plank
10-15 reps
3 sets

Bulgarian split squats
8-10 reps
3 sets

TGU lift ups (Turkish get ups)
10 reps
3 sets

Milk jug rows
8-10 reps
3 sets

Body saw planks
10-15 reps
3 sets








130 Comments

  • 74 1
 Videos are cool but can you also just pin a list of them as well? I realize you get revenue from the clicks but a list in addition would be cool for us that would prefer a quick read over a video
  • 5 1
 Agree.
Also, you could have made it here, for the community Wink
  • 89 1
 Fair, lots of people would rather read than watch, or want the words to follow along. I'll see if we can rework the script and drop it in the article for videos like this.
  • 7 0
 @brianpark: You can also set up a playlist on youtube that'll play them back-to-back. Different strokes for different folks.
  • 3 4
 Counterpoint: a list can't provide all of the little corrections or hop-ups that Strand is giving CC real time. It would be a really long transcript. But agree that watching the video and then having a 'homework' crib sheet to refer back to would be useful.
  • 5 0
 @twozerosix: Agreed. But the list will give me a decent idea of what is going on in the video (that I can choose to watch later).
  • 19 1
 @twozerosix: got one Smile . If you'd like a copy of the program card, head on over to my website www.strandtraining.com, email / message me and I'll send it over (with descriptions of each exercise too!)
  • 3 2
 also, can you do, like, a short video with all the same information? like a 30 second blast of information like those Tasty recipe videos. They are very popular with the under 24 demographic.
  • 3 0
 But we still need pictures!! It's super important to do exercises with correct form, so we need the visuals.
  • 2 0
 @brianpark: Visuals are still most important! Proper form is paramount, and you can't always get that from just reading.
  • 3 0
 @katrina: that rules! thank you!
  • 3 0
 @katrina: Awesome. And I have to point out how amused I was to hear your completely unstrained voice as you demonstrated some of the exercises.
  • 3 1
 @brianpark: For me personally this is the worst change PB has undergone in recent years. The continuous move towards more and more video content which would previously be in a written form with photos. You can't skim a video to see whether it's worth more attention...
  • 2 0
 @BrigsMaloy: Watch videos at 1.5x or 2x speed then
  • 1 2
 Right. This video could've had 8 minutes chopped off. I just scrubbed through, found the titles in the thumbnails, let it play for 10 seconds to get the gist, then moved on. Lots of fat, pun intended.
  • 53 3
 *laughs in coastal california*

*looks at mortgage bill and cries*
  • 36 0
 *laughs in central texas*

*looks at 200 feet of vert and cries*
  • 61 3
 *Laughs in PNW*

*rides bike*
  • 43 0
 *laughs in Front Range Colorado*

*stops every 12 feet for a hiker*
  • 13 1
 *laughs in Georgia*

*looks at all 30 miles total of trails*

*goes for a ride gets bored after 60 miles*

*goes home and cries*
  • 4 0
 @AFunFox: You forgot to include the part where you gotta drive 2 hours between the trail systems.
  • 4 0
 You've got a mortgage? Nice...
  • 1 0
 @nsmithbmx: you've gotta stop riding Green Mountain at 10am on Saturdays.
  • 6 0
 *laughs in arizona*

*rides bike in 114°F and cries*
  • 1 0
 @stevemokan: haha I don't touch GM for that reason.
  • 1 0
 *laughs In New England*

*cries in bipolar weather*
  • 8 0
 Please keep them coming! would love individual videos that run us through each drill, so we can do them while watching/listening.
  • 20 12
 Christina is a brick shit house, not only can she ride faster than me but bench more too!
  • 23 5
 Maybe it's just me, but I don't think people like to be compared to shit houses, no matter the construction style.
  • 4 3
 @konacrew: totally agree. Plus, I betcha Christina could drop Katrina in a wrasslin' match in like 20 seconds. I'd put money on that.
  • 8 0
 @loamfiend: valid. I didn't mean any harm in it.
  • 3 0
 @loamfiend: I'd take it as a compliment- and have in the past...
  • 3 0
 @RayDolor: i think Christina could do these exercises with Katrina on her back.
  • 3 4
 @jamesbrant: Yeah, man. Lest anyone misunderstand, to me, that's a significant part of her beauty as a woman. She's strong and beautiful. OK.
  • 8 0
 hahah I laughed then was like hm..... thanks though, been snowboarding a LOT this winter and crawling out of the pow will have you fit as a fiddle.
  • 3 0
 what? no push ups? I think forearm exercises would be good to list as well. Thermoses and water bottles of varying diameters can be used to improve grip strength and reduce wrist injuries
  • 3 0
 The programming did have a push up to hand release push up in it . . but with limited time, it didn't make the cut I guess! Have you heard of those? They are great to activate mid traps as well as all the muscle groups one would target in a classic push up. And I really like your idea of water bottles in varying diameters for forearm strength! I personally combine firearm strength work with your classic deadlifts, pull-ups, etc. but it's cool to hear about some at home ways to go about that too - thank you!
  • 4 0
 Old hockey exercise... grab a cinder block in one hand (finger tips the best) and walk around with it.. 1/2 mile... whatever. works grip strength, forearms and all core stabilizer muscles. Flip to the other arm and do the same thing.
  • 6 0
 You can do farmer’s walks which are just grab something heavy in both hands at your sides and walk a certain distance and then back. You can do plate pinches where you pinch weighted plates (1-2 pounds each) between your forefingers and thumbs and hold them as long as possible. You can also do simple hangs for time - do a pull up but just hand there as long as you can. You can do wrist curls where you hold a water bottle or small weight in your hand and rotate your wrist back for sets of 8-10, then flip your hand over and do them the other way. Lots of simple exercises on YouTube for forearms!
  • 3 0
 Yeah we had a little malfunction during the pushup exercise and it didn't make the cut as a result, sorry for that! The fisted hands really helps me bc with many wrist injuries I can't quite flex it enough.
  • 3 0
 @luked5: That sounds like torture!
  • 2 0
 @luked5: At that point, just go bouldering
  • 1 0
 @christinachappetta: There are a few helpful tips for that. I hate all that wrist pressure too. Using small-ish dumbbells (10-20 lbs depending on size) to set on the ground and hold while you do pushups is super helpful. Also, they make all kinds of push up bars that go on the ground, which I'm sure you've seen!
  • 3 1
 Nothing to do with this article - but is there somewhere that defines what a 'below threshold' is? Read someone else's comment here earlier re wearing masks, which I now see has somehow been regulated to the 'below threshold' category... that's below some type of threshold?
  • 4 0
 It is based on up-votes and down-votes.

I am not 100% certain if it is total number of down-votes or a relationship between number of down-votes and number of up-votes, but once once a comment recieves enough down-votes (by number or ratio) it gets moved to the "below threshold" section.

In a perfect world it is community regulation of visible comments
  • 1 0
 @tkrug: Thank you - so there is a quantifiable process - good to know!
  • 2 0
 Hi Christina,

Yoga-instruction for injured Cyclists please! I fractured my Collarbone and tore ligaments in my shoulder last year. Somehow, without the swimming pool, I feel the flexibility decreasing. Strength is ok-ish. So is this an idea for a video? And Flexibility altogether! Cheers!
  • 5 0
 the TGU we spoke about is GREAT for shoulder stability!
  • 1 1
 @Sarko: kennst du sie?
youtu.be/sxPsEqubWds
super!
  • 2 0
 @katrina: Hey Kat, great to see you're doing well I first met/rode with you and Chris Harper in Whistler circa 99/2000!
  • 3 0
 @Honda750: YES!!!! The days! Although I'm sure your real name isn't Honda750? I'm up for a reunion ride anytime Smile
  • 4 0
 OOOO good idea for sure! Turns out Katrina is a yoga instructor as well ;-)
  • 1 0
 @vhdh666: Nein, Noch nicht, Aber wird es mir anschauen. Habe schon ein Yogaschein gemacht in Indien...aber ich lerne von jede Lehrer die ich begegne da jeder ein andere Sicht auf das Thema hat... Jedoch jemanden die sich auskennt mit die Spezifischen Weh-Wechen von Radfahrer, die kenn ich noch nicht.. Dann ein schönen abend!
  • 1 0
 @christinachappetta: I thought so! I practice yoga myself.. but every teacher has a different insight in the subject. SO make the video!!!
  • 2 0
 @Sarko: dann probiere mal das:
yoga15.com
  • 1 0
 @Sarko: auf deinem Profil steht 'dutch tourer'. Fährst du Holland Räder?
  • 2 0
 @vhdh666: Tatsache! Hollandrad! Gazelle Populair! Bin ja ein gebürtiger Amsterdamer! Neben das das Teil mein Alltags Pendler/Einkaufs -Maschine ist, habe mit eine Single Speed Hollandrad mit zurücktrittbremse Wales höchsten passe gefahren (Mit Gepäck!). Das Rad hat, in Gegensatz zu alle Spaß-Maschinen, ein wirklicher Zweck!
  • 1 0
 @Sarko: jezus man, met zo'n fiets over passen? respect
  • 1 0
 @vhdh666: Jaman! Ik had geen andere fiets toen.. dus ik misbruikte mijn fiets voor alles! Tot dat de voorvork afbrak en ik op mijn muil flikkerde. Wat doe jij in Zwitserland? Zwitserleven gevoel? Vandaag maar een klein stukje gefietst. Mijn blessures spelen me parten.
  • 1 0
 @Sarko: ik werk hier, al sinds 25 jaren. het zwitserleven gevoel betekent voor veel mensen: 43 uren per week werken en 23 dagen vakantie per jaar. niet dat wat je kent v d reklame
  • 3 0
 excellent! Always a good reminder as those a mostly ''classic'' exercices but with a twist I haven't thought of! Keep them coming!
  • 2 0
 With the addition of weight to some/all of them as well, they're a good challenge!
  • 3 0
 Thanks for this, super good ideas here, very functional movement, and new iterations on some classics, also such a chill workout space... Winter is the real Spring
  • 5 0
 I believe it is called a Fatbike.
  • 2 0
 You need to lift heavy things not milk jugs to get stronger. And need someone who knows how to teach a row and squat correctly too. It's a shame the standards for training content is so low
  • 1 0
 Great workout! Some of the exercises/variations are new to me and I plan on trying them out. After decades of mtb, weight training, ... and physio to fix everything I screwed up, I feel like core/hip/shoulder stability and strength are the key for performing at a high level in our sport. Thank you for the great content!
  • 1 0
 Just came by to say that I did the full workout yesterday and today my buttock muscles hurts like hell, damn! Guys, don’t do this bulgarian split squads with weights unless you want to win a Kim kardeshian butt contest ????
  • 1 0
 Haha! I know hey - those are the most unassuming exercise ever. Sounds like you are doing them right though if your butt hurts!
  • 4 1
 Winter in Texas is the riding season, it's the summer that I'm trying to stay indoor!
  • 3 0
 Pinkbike, give those staffers warmer coats please. Those lightly filled coach jackets are not warm enough.
  • 1 0
 Christina, I've got a broken heel and am in a leg cast - would love a video or list of suitable exercises please! I'm sure mine isn't an uncommon situation amongst mountain bikers...
  • 2 0
 oh my goodness! Good luck with that, sounds rough. Shoot me a message or let's connect with @katrina bc I'm sure she has some good ones after her femur injury and I think she did an ankle a while back too.
  • 1 0
 ah bummer! yes, 6 months ago I broke my femur. You an email me if you want some personal insight - head over to my site www.strandtraining.com and shoot me a message Smile
  • 2 0
 @katrina: Hi Katrina! I admire your manner and teaching style. Great work.

If I may ask, why did you prescribe these specific exercises for MTB?
  • 2 0
 Hey! Thanks for your comment Smile

One of the things I said in my intro that didn't make the cut . . .There are so many ways to go about this. This is only one of many! These exercises were chosen based on:

1. Simplicity: I chose exercises that I believe are somewhat simple to grasp.
2. Minimal or no equipment: exercises that anyone can do because as we all know, many of us don't have gym equipment.
3. Progression: Exercises that one can make easier or harder depending on where they are at.
4. Specific for MTB: of course, many of these exercises can be used for general fitness, other sport, etc. But, I chose movement patterns that target key muscle groups we use as mountain bikers as well as a huge emphasis on incorporating core connection (anterior and posterior chain). Without a strong, stable core, we don't have much to push and pull against and off! Also, stability through the shoulders and thoracic, which I believe is really important for our riding and injury prevention (so common, shoulder injuries).

One exercise that didn't make the cut is the push up to hand release push up which I want everyone reading this and trying this to incorporate!

And of course, my dynamic mobility warm up and cool down which incorporates foam rolling and stretches that target key areas that the typical mountain biker will be quite tight in.

I said this before but if anyone wants a program card with the warm up and cool down, just shoot me a message from my site, www.strandtraining.com!!
  • 1 0
 @katrina: Wonderful. Thank you!
  • 6 3
 Get a proper coach to teach you how to do turkish get ups.
  • 2 0
 I'm puzzled why they're only doing one part of the get-up? Floor to upright is going to give you a lot more benefit.
  • 7 0
 @runbrung: only because it is a highly technical exercise, and really we would need the whole 10 minutes on that exercise alone! I agree with you, the whole meal deal is game changing! My favourite exercise actually. I did do a video of the whole exercise on my instagram channel recently with an offer to send out point by point 'how to' to anyone who was interested in giving it a try . . .
  • 1 0
 @katrina: What is your instagram? curious about the get-up!
  • 4 0
 @Sarko: @katrinastrand and @strand_training. It's awhile back on the @katrinastrand one so you'll have to sift for a bit, or I can just tag you too - so you can send on over yours if comfortable!
  • 2 0
 If I could only do one exercise for the rest of my life, it would be the TGU
  • 2 0
 @katrina: Agreed! You sent me a video of that one before and it's a legit workout on its own so would need plenty of time to work through correctly. I should probably try those again haha I love a good struggle
  • 3 0
 Great vid, keep em coming!
  • 1 0
 Thanks. While these look super easy, as I am finding approaching 50 and trying to maintain core strength and balance, they are shockingly hard.
  • 5 0
 Once you get your abs and back in order everything starts falling back into place. Lots of planks and lots of stretching help.
  • 2 0
 Noted! I want to ride for a long time so I better keep this up.
  • 2 0
 Wait, what happened to the stretches portion they mentioned at the start? Lol she said that was super important.
  • 4 0
 THEY ARE!! And they didn't make the cut for time purposes.

I kept it to three key stretches that target areas that end to tighten up as riders (couch stretch, elevated pigeon and pectoral stretch) as well as some foam rolling for thoracic, lats, gluts, quads (lateral quad as well). If you want more info on these stretches/foam rolls, feel free to message me from my website (www.strandtraining.com) and I'll send them over to you Smile
  • 1 0
 Mobility to start and stretches to end for sure. We didn't have endless time in the gym bc it's tricky "these days" so we did our best to cover the exercises first and foremost.
  • 3 0
 Great video, thanks Christina!
  • 2 0
 Excellent tutorials PB, will be trying a few of these moves myself. Cheers!
  • 2 0
 Thank you for this! Loosing my mind, almost 3 weeks of lockdown and counting...
  • 2 0
 Thanks for the video, I would like to see more like this!
Maybe one mtb oriented stand up Pelates?
  • 1 0
 Who stops riding anymore? I’m in the Kootenays with 4 feet of snow in my backyard and I ride every day between fat bikes and 0 degrees road rides
  • 2 0
 Too much popping and grinding without an acl.
  • 2 4
 Why, if science proves is so bad for your wearing masks specially doing sport, there is a bunch of fanatics here that will down vote this? Reabsorbing your CO2 in enormous quantities is not a healthy thing and provokes brain damage.
  • 3 3
 Science has already studied this and determined that you can get fuckin bent.
  • 1 0
 @PHeller: Occam's Razor + scoreboard smack. Nice.
  • 1 0
 I'm betting she can squat 225 like it's nothing. That is textbook perfect form.
  • 2 1
 Me, Living In Arizona: What is winter???
  • 1 0
 Yes to more fitness videos please! Thank you.
  • 1 0
 What personal mat is that black one? Really nice.
  • 1 0
 Good work out! Thanks PB!
  • 2 1
 Awesome, keep it coming!
  • 2 5
 The wife prefers this kind of offseason preparation
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