| Workouts |
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| Even Though mountain biking is a workout in itself, espacially in the smog-filled LA Basin, you still need to stay fit for it. Here is a list of some workouts you can do to help with your mountain biking |
| Calf Raises (calves): Stand on a raised platform (about the size of a curb) with the tips of your feet on the platform. Have arms out in front of you (not touching anything). Move the back of your feet down, then up as high as you can go. Hold for a second or so. Repeat. Lunges (quads): Stand straight up and take 1 or 2 big steeps forward with on foot. Have your hands on your side and bend your knees to lower yourself. Continue lunging until failure, then move onto the other leg. Squats (legs, butt): Stand with your feet slitly parted. Bend your knees and touch the palm of your hands on the ground. Go back up. Repeat.-Variation: Have your hands straight out in front of you. Squated Squates (calves, legs): Start off with your legs bent and palms on the ground (like you just bent down in a squat). Moving your knees and butt, lift off as high as you can go, but still have your palms on the ground. Go back down. Repeat. Side Squats (calves, legs, butt): Stand with your feet together, then take a good sized step forward. Squat down far enough so the leg that is back is parallel to the ground. Your palms should touch the ground. Go up and squat some more. Do the same with the other leg. Sit Ups (abs): I think you know what a sit up is (lying on your back, knees up, lifting your body up using your abdoman and waist). Crunches (upper abs): Lie in "sit up" position, but have your feet off the ground (knees in about a 90 degree angle) and your hands behind your head. Lift your shoulders off the ground using your abdoman, hold for a second, then go back down. Repeat. Push Ups (arms, shoulders, chest): You know what a push up is, but I'll spice it up: Get into the push up position, but have your feet at a 90 degree angle and your hands together, thumbs and index fingers touching. Do a push up like that. Repeat. |
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| Advice Advice on mountain biking Message Boards Visit my new message boards. No more pop ups! No need to register! Mountain Bike History A complete guide to the history of mountain bikes. Trails <<1 2 3>> Mountain Biking trails in the LA Area Rantings Life through the eyes of a mountain biker. Repair Advice and tips on repairing your bike Workouts A list of workouts to help your biking skills |
| No-Weights |
| Weights |
| Back Arms (under arms): Hold a dumbell in each hand and have your arms straight above your head. Bend your elbows so you hands get close to your back. Repeat. Standed Bench Press (arms): Act as if your doing bench presses, only stand up and have your arms out in front of you. Weighted Lunges (legs): Do lunges, only have a dumbell in each hand. |