Fitness Tips From Dialed Health
Whether you ride for fun or you’re looking to be more competitive at your local race series, fitness is the key to a better mountain bike ride. Knowing just how important off-the-bike fitness can be, the MBA crew reached out to Derek Teel at Dialed Health (dialedhealth.com) for some helpful, no-equipment-needed fitness tips.
Derek first developed an interest in fitness while racing for the Yeti Cycles National Downhill Team. Teel raced downhill from 2005 to 2011, and later raced enduro from 2014 to 2016. Although Derek found some success, placing himself on the pro podium at a few California Enduro Series races, his competitive desire began to fade. Today, Derek runs his own fitness company, Dialed Health, where he can combine his two favorite passions—exercising and racing. The Dialed Health studio opened in May 2018. Derek works with people one on one, in small groups and online with people across the world. His past racing experience and strong passion for mountain biking allow him to tailor workouts to meet the specific needs of mountain bike riders and racers alike.
Total Body Core Workout for Mountain Bikers
Build strength and stability to power your ride with no equipment required! Repeat this series for three rounds, twice a week.
This movement builds stability and mobility through your shoulders and hips while firing muscles in your abs, back and glutes.
Pull your elbow and knee towards each other trying to make contact under your stomach. Exhale and allow your back to round. Repeat for 10 reps and then switch sides.
Start in a tabletop position with your hands directly under your shoulders and knees under your hips. Plant your toes and keep your eyes on the ground in front of you. Draw your stomach towards your spine to brace your core.
Reach your opposite arm and leg off the ground. Here, my left arm is extended overhead and my right leg is extended back, aiming to be parallel with the ground. Try not to rotate your torso.
This movement targets strength and stability through your shoulders and obliques.
Start in a side plank with your elbow directly under your shoulder and opposite arm reaching towards the ceiling. Fight to keep your hips forward by squeezing your glutes and upwards by engaging your obliques. Keep your feet stacked or stagger them for more stability.
Pull the extended arm down towards your torso while bending at the elbow. Scrape your arm past your stomach and reach past your torso while rotating your hips.
Once your hand extends past your body, reverse the motion back to the top. Repeat for 10 reps and then switch sides.
SINGLE-LEG GLUTE BRIDGE
This movement builds strength through your glutes and lower abs while stretching your hip flexor.
(1) Start by lying on your back with one foot planted and the other leg extended towards the ceiling. Keep your arms and head securely on the ground.
(2) Drive through the heel of your planted foot and squeeze your glutes to move towards the ceiling. Keep your hips level.
(3) Continue moving upwards until your torso and leg are parallel or you feel a stretch in your hip flexor. Lower your back towards the ground while keeping your muscles engaged. As soon as your butt taps the floor, drive back up. Repeat for 10 reps and then switch sides.
This movement builds strength through the entire front side of your body and deep into your diaphragm.
Start by lying on your back with your hands and legs extended towards the ceiling. Aim to have your tailbone and shoulder blades off of the ground. Bend your knees as needed to touch your fingers to your toes.
Take a slow inhale while lowering your hands and feet towards the floor. Make sure your lower back is pressing into the floor and that you are not experiencing pain (if you are, keep your core tighter and don’t go any lower).
Continue moving lower, reaching the arms and legs away from each other. When you feel your lower back begin to move off the ground, exhale powerfully and reverse the motion back to the starting position. Repeat for 10 reps at a controlled speed (about 3 seconds per rep).
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