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PUSH UP challenge and why they are GREAT for mountain bikers.

Updated: Dec 10, 2023



Why are Push Ups Beneficial for Mountain Bikers?

Incorporating push-ups into your training routine can significantly contribute to becoming a stronger mountain biker in several ways:


  • Upper Body Strength: Push-ups primarily target the chest, shoulders, and triceps, as well as the core. Building strength in these areas enhances your ability to control the bike, especially during situations that require steering, maneuvering, or lifting the front wheel.

  • Core Stability: Mountain biking demands a strong and stable core to maintain balance and control, especially when navigating through uneven terrains or muscling your way through a rock garden. Push-ups engage the core muscles, promoting stability that translates directly to improved bike handling.

  • Improved Posture: Proper body position is crucial in mountain biking, and a strong upper body, developed through push-ups, helps maintain a stable and efficient riding posture.

  • Functional Movement Patterns: The pushing motion of a push-up closely mimics actions performed on a mountain bike, such as pushing the handlebars back and forth during a climb, pumping the terrain, or maneuvering up and over obstacles. This functional fitness aspect helps reinforce movement patterns relevant to biking.

  • Prevention of Fatigue: Building strength and endurance through push-ups helps delay the onset of fatigue in the upper body. This is crucial for maintaining control and responsiveness, especially during extended rides or challenging trails.

  • Injury Prevention: Strengthening the muscles around the shoulders, chest, and arms can contribute to injury prevention. Having a strong and muscular balanced upper body can help support joints and prevent injuries during a crash.


Incorporating push-ups into a comprehensive training program that includes biking-specific exercises and cardio can create a well-rounded fitness foundation. By developing strength, stability, and endurance through push-ups, you can enhance your overall biking performance and enjoy a more enjoyable and resilient riding experience.


 

Why wait til January 1st? Let's start some fitness goals NOW!


Are you reading this in a different month? No worries! All you need is 4 weeks and a GOAL! You can do this challenge at any time of the year.


Do you struggle with push ups? I've got a simple yet effective challenge for you – the 4-Week Push Up Challenge. No fancy equipment (just a resistance band or two) and no complicated moves. Whether you're able to do a few full push-ups or a complete beginner who struggles at even the knee push up, this challenge is tailored to your level.


The Push Up challenge is made to improve your upper body strength, specifically the core, chest, triceps and shoulders, so that you can improve your technique and strength, leading to many reps of a full push up!


COST:  $15 for the 4 week program


Purchase here:


 

Coach Tina is the founder of Denver women's mountain bike club "Girls, Gears and Beers" and also a licensed physical therapist with previous background as a personal trainer and sports performance coach (since 2002) prior to receiving her Doctorate of Physical Therapy degree in 2015 from Mount St. Mary's University in Los Angeles. She has trained clients from all ages and fitness backgrounds and is available by appointment. She recently received the CrossFit Level 1 Trainer certificate in October 2023, which she uses to help create effective strength and conditioning programs for her clients, to not only excel in their sport but in daily life.




Find out more about Tina's strength and conditioning services and programs, as well as mountain bike coaching clinics in Denver, Colorado at her website below:




Have questions? Send 'em to tina@rowdyryderacademy.com





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