Get In Touch

Let's ride together.

Do you have any questions?

Call us: +41 77 441 35 39,

contact us by E-mail 

or fill in the form.

  • White Instagram Icon
  • White Facebook Icon
  • White YouTube Icon
  • White TripAdvisor Icon

Copyright © 2019 Singletrail. All Rights Reserved. 

+ 41 76 740 16 09

info@singletrailverbier.com

Because you want to ride that trail.

Sometimes to access secret trails you need to push or carry your bike, be like Sam and do it like a rockstar 🤘

EIGHT WAYS TO BEAT THE TRAILS

Eight exercises specifically fitted for mountain bikers, from our performance coach Adam to prepare for your next big Alps adventure. #Strong #fit #injuryfree 

We hired a MTB fitness coach so that you don't have to. This 20-minute session is a complete whole-body workout engaging all the vital muscle groups that are needed for mountain biking. BEST NEWS You can do this workout from the comfort of your home - save on the gym pass and spend the money on bike parts or bike holidays with friends in the Alps! 💪

 

Tips: Start off with circular training of 5 rounds per exercise with a 20'second break every minute. Increase the number of exercises made in one round on a weekly basis by 5 to 10 then 15 and 20 ...the sky is the limit 🤘Repeat every day to build and sustain a good core strenght. 

#1 PUSH UP

Starting position Place your hands on the floor so they’re slightly outside your shoulder-width. Spread your fingers slightly out and have them pointed forward. Raise up onto your toes so that all of your body weight is on your hands and your feet. Contract your abdominals to keep your torso in a straight line and prevent arching your back or pointing your bottom in the air. 

 

Exercise Bend your elbows and lower your chest down toward the floor. Once your elbows bend slightly beyond 90 degrees, push off the floor and extend them so that you return to starting position.

 

Variation Place your knees on the mat, then lower yourself to the ground just like in a normal pushup pose, but you have the support of the knees to give you more balance.

 

#2 BODYWEIGHT SQUAT

Starting position 

Set your feet shoulder-width apart, toes slightly turned out. Pull in your lower abs, and keep your eyes forward.

 

Exercise 

Slowly bend at the knees and drop your hips to lower your body. Keep your heels flat on the floor. At the bottom of the exercise pause for a moment and strongly push back up to the starting position, mirroring the descent. 

 

Tips 

To counterbalance your weight hold your arms out in front of you at shoulder height. Keep your back as straight as possible throughout the lift to avoid strain or injury.

 
 

#3 ABDOMINAL CRUNCH

Starting position Lie face up with your knees bent and feet flat on the floor, or with your lower legs elevated and resting on a bench. Place your hands lightly behind your neck or head.

 

Exercise Flex at your waist to raise your upper torso off the floor as high as possible, while keeping your lower back on the floor. Reverse the motion until the back of your shoulders hit the floor, and then repeat.

 

Tips for Pro's Once you can perform these crunches with good form for the duration of the exercise, try some harder core exercises such as, elevated crunches, twisting crunches, and supine bicycle

 

#4 SIDE LATERAL & FRONT RAISE

Starting position In a standing position, hold a pair of dumbbells or weights at your side.
 

Exercise Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating. At the top of the exercise move the weights out in front of you, keeping your arms extended. Lower the weights with a controlled motion. On the next repetition, raise the weights in front of you to shoulder height before moving the weights laterally to your sides. Lower the weights to the starting position. 

 

#5 LUNGE

Starting position Take a split stance so when you lower yourself into the lunge, both knees are bent at 90°. If your right leg is forward, place most of the load through this foot, aiming to keep it firm and flat against the floor at all times. 

 

Exercise Your trailing left leg should be used to support and balance you as you drive upwards through the heel of your right (forward) leg. Make sure you stay on the balls of your feet as your left (trailing) leg comes back up.

 

#6 HEEL TOUCH

Starting position Start off laying with your back flat on the floor, keeping your knees bent, feet grounded and arms at your sides.

 

Exercise Slowly reach down towards your right heel with your right arm as far as possible until you feel a stretch in your right oblique. Return to the starting position and repeat in the opposite direction.​

 

#7 REAR DELTOID SWIM

Starting position This exercise is performed with your stomach facing down. 

 

Exercise Your arms move simultaneously imitating swimming in a half circular movement in front and side of your body. Be careful that chest and the torso does not rotate during the excercise.

 

#8 PLANK

Starting position Start on the floor on your hands and knees. Lower your forearms to the floor with elbows positioned under your shoulders and your hands shoulder-width apart. If someone looked at you from the side, your arms would form a 90-degree angle.

 

Exercise Step your feet back, one at a time. Maintain a straight line from heels through the top of your head, looking down at the floor, with gaze slightly in front of your face. Now, tighten your abs and hold.​