<?xml version="1.0" encoding="UTF-8"?><rss xmlns:dc="http://purl.org/dc/elements/1.1/" xmlns:content="http://purl.org/rss/1.0/modules/content/" xmlns:atom="http://www.w3.org/2005/Atom" version="2.0"><channel><title><![CDATA[MTB Strength Coach]]></title><description><![CDATA[Strength & conditioning for mountain bikers—build strength, endurance, and resilience to ride faster, longer, and pain-free.]]></description><link>https://www.mtbstrengthcoach.ca/blog</link><generator>RSS for Node</generator><lastBuildDate>Sun, 21 Jun 2026 04:02:14 GMT</lastBuildDate><atom:link href="https://alexackerley.wixsite.com/website/de/blog-feed.xml" rel="self" type="application/rss+xml"/><item><title><![CDATA[Why Your Body Hurts After Mountain Biking (And How To Ride More Without Feeling Broken)]]></title><description><![CDATA[If your back hurts, your hands go numb, your legs feel heavy, or you’re constantly sore after rides, you’re not alone. Most mountain bikers assume they need more fitness. In reality, many riders are missing something even more important: durability. Here’s how to build a body that can handle more riding without feeling broken. Every year I see the same thing happen. In May and June, everyone is fired up. The weather is good, the trails are running fast, and the riding calendar starts filling...]]></description><link>https://alexackerley.wixsite.com/website/post/why-your-body-hurts-after-mountain-biking-and-how-to-ride-more-without-feeling-broken</link><guid isPermaLink="false">6a2c39aeac42b101a9d46cd7</guid><pubDate>Fri, 12 Jun 2026 17:09:15 GMT</pubDate><enclosure url="http://www.youtube.com/watch?v=3FDvarqEW-Q" length="0" type="video"/><dc:creator>Alex Ackerley</dc:creator></item><item><title><![CDATA[Most Mountain Bikers Make Endurance Harder Than It Needs to Be]]></title><description><![CDATA[This Spring I sponsored the local Ladies enduro race with a free group program. It has been super rewarding to help over 60 ladies get to the start line in great shape and then get to the finish line in one piece and with smiles on their faces. The most common pieces of feedback I received after Loam Hustler surprised me. Several riders told me some version of: "Covering th edistance of the course was easier than I expected." I loved hearing that because many of those same riders started the...]]></description><link>https://alexackerley.wixsite.com/website/post/most-mountain-bikers-make-endurance-harder-than-it-needs-to-be</link><guid isPermaLink="false">6a2878e299361b5d20d53814</guid><pubDate>Tue, 09 Jun 2026 20:50:47 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/d075b3_2406aefd4487452cbb59cb6a7f766d4e~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Alex Ackerley</dc:creator></item><item><title><![CDATA[ Don't Waste the Fitness You've Built]]></title><description><![CDATA[This past weekend we saw the Loam Hustler Enduro here in Squamish where more that 60 women put their MTB Strength Coach programming to good use. This follows on from the Squamish Enduro a couple weeks earlier and various other races &#38; large events across the northern Hemisphere. Which begs the question.... Now what? For a lot of riders, this is where things start to go sideways. Not because they aren't motivated. Not because they aren't riding. But because they accidentally stop doing the...]]></description><link>https://alexackerley.wixsite.com/website/post/don-t-waste-the-fitness-you-ve-built</link><guid isPermaLink="false">6a1f13acae0d73d1087e795b</guid><pubDate>Tue, 02 Jun 2026 17:42:30 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/d075b3_a1f1072347104977823404dbf38b25cb~mv2.jpg/v1/fit/w_1000,h_683,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Alex Ackerley</dc:creator></item><item><title><![CDATA[Why You Lose Confidence on the Bike When You Get Tired]]></title><description><![CDATA[Many mountain bikers assume losing confidence on technical trails is purely a skill problem. But in reality, fatigue, strength, trunk stability, and endurance all play a major role in how composed and controlled you feel on the bike — especially late in rides, race stages, long descents, and technical climbs. There’s a moment most riders know well. The trail hasn’t suddenly become harder.The features aren’t bigger.Your technique didn’t disappear overnight. But somewhere deeper into the ride,...]]></description><link>https://alexackerley.wixsite.com/website/post/why-you-lose-confidence-on-the-bike-when-you-get-tired</link><guid isPermaLink="false">6a10835e14fd2997797d75aa</guid><pubDate>Fri, 22 May 2026 17:01:48 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/d075b3_18963fa034364633a577e2fe1f174bf0~mv2.jpg/v1/fit/w_1000,h_768,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Alex Ackerley</dc:creator></item><item><title><![CDATA[The Real Reason You Get Sore on the Bike]]></title><description><![CDATA[Why mountain bikers get sore hands, tight shoulders, lower back fatigue, and arm pump — and what actually helps A lot of mountain bikers assume soreness on the bike is just part of riding hard. Sore hands.Pumped forearms.Tight shoulders.Lower back fatigue.Feeling completely cooked halfway through a descent. And to be fair — mountain biking is physically demanding. But a surprising amount of rider fatigue doesn’t come from lack of effort or lack of fitness alone. It comes from tension. More...]]></description><link>https://alexackerley.wixsite.com/website/post/the-real-reason-you-get-sore-on-the-bike</link><guid isPermaLink="false">69fe351b5bf92805eb60747f</guid><pubDate>Mon, 11 May 2026 16:55:59 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/d075b3_c71fbe2379294fd284c8ec9bde24ad0b~mv2.png/v1/fit/w_1000,h_768,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Alex Ackerley</dc:creator></item><item><title><![CDATA[Why Your Lower Back Gets Pumped on Climbs (And How to Fix It)]]></title><description><![CDATA[Mountain Bike Strength Training | Climbing Performance | Injury Prevention You’re halfway up a climb.Legs feel okay. Breathing is under control. But your lower back is on fire. You shift around, stand up, sit back down…Nothing really fixes it. So what’s going on? First — It’s (Probably) Not Your Bike Fit Let’s address the obvious. Yes, bike fit matters.But it’s rarely the real reason your lower back is blowing up on climbs. Mountain biking isn’t static. You’re: Moving constantly Adjusting to...]]></description><link>https://alexackerley.wixsite.com/website/post/why-your-lower-back-gets-pumped-on-climbs-and-how-to-fix-it</link><guid isPermaLink="false">69f227887cb0726b2dad8e3f</guid><pubDate>Wed, 29 Apr 2026 15:57:04 GMT</pubDate><enclosure url="http://www.youtube.com/watch?v=wiuTELtmrt0" length="0" type="video"/><dc:creator>Alex Ackerley</dc:creator></item><item><title><![CDATA[ HOW THIS ALL FITS TOGETHER]]></title><description><![CDATA[Speed isn’t one thing. It’s: Strength → gives you force Stability → lets you use it Aerobic fitness → lets you repeat it Skill → makes it efficient Smart training → ties it all together Miss one, and you feel it. 6. The Importance of Recovery Now, let’s talk about recovery. It’s not just a buzzword; it’s essential. Recovery allows your body to repair and grow stronger. Without it, you risk burnout and injury. Prioritize sleep. Aim for 7-9 hours each night. Incorporate active recovery days....]]></description><link>https://alexackerley.wixsite.com/website/post/5-things-that-actually-make-you-faster-on-a-mountain-bike-most-riders-get-this-wrong</link><guid isPermaLink="false">69ebd1ace5d3a4f23fc07280</guid><pubDate>Fri, 24 Apr 2026 21:24:38 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/d075b3_713680b57181416596079166393b8e6b~mv2.png/v1/fit/w_976,h_904,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Alex Ackerley</dc:creator></item><item><title><![CDATA[Do You Even Need a Taper for Mountain Biking?]]></title><description><![CDATA[If you’ve got a race coming up, you’ve probably heard this before: “Make sure you taper.” But here’s the problem… Most mountain bikers either: Don’t taper at all or Completely shut things down and feel flat on race day Neither works. Because mountain biking isn’t a marathon. What Tapering Actually Means for Mountain Bikers Tapering isn’t about doing less for the sake of it. It’s about: Reducing fatigue Keeping your strength Staying sharp on the bike Done properly, you should show up to race...]]></description><link>https://alexackerley.wixsite.com/website/post/do-you-even-need-a-taper-for-mountain-biking</link><guid isPermaLink="false">69e110dbc4c584cedb04f266</guid><pubDate>Thu, 16 Apr 2026 17:12:45 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/d075b3_3807adf48f944ed7b009397b9972e805~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Alex Ackerley</dc:creator></item><item><title><![CDATA[Minimum Effective Dose for Mountain Bikers: How to Stay Strong During the Riding Season]]></title><description><![CDATA[(And why most riders lose their strength every summer) Introduction Every year, it happens. You start the season strong. You’ve been in the gym. You feel powerful. Stable. Confident. Then riding ramps up. More trail days. Longer rides. Maybe a race or two. And slowly… You stop lifting. Not because you don’t believe in it—but because it starts to feel like too much to juggle . A few weeks later: Your legs feel flatter on climbs Your position breaks down late in rides Small aches start creeping...]]></description><link>https://alexackerley.wixsite.com/website/post/minimum-effective-dose-for-mountain-bikers-how-to-stay-strong-during-the-riding-season</link><guid isPermaLink="false">69d90707515c02011a0bbf71</guid><pubDate>Fri, 10 Apr 2026 14:30:28 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/d075b3_d18addc93cc844b48a624e122daa5015~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Alex Ackerley</dc:creator></item><item><title><![CDATA[5 Qualities Mountain Bikers Lose When They Stop Lifting]]></title><description><![CDATA[How strength, power, and control fade faster than you think — and why it shows up late in your rides As riding picks up, most mountain bikers do the same thing: They stop lifting. Not intentionally — it just… drifts. Rides get longer. Weather improves. Life gets busy. The gym quietly disappears. And it feels  fine at first. But a few weeks later, something changes: You’re getting more tired on climbs Your body position starts to fall apart You feel less stable, less reactive on the bike And...]]></description><link>https://alexackerley.wixsite.com/website/post/5-qualities-mountain-bikers-lose-when-they-stop-lifting</link><guid isPermaLink="false">69d115d7535e7bcd269cc8d8</guid><pubDate>Sat, 04 Apr 2026 13:52:22 GMT</pubDate><dc:creator>Alex Ackerley</dc:creator></item><item><title><![CDATA[Unlock Your Mountain Biking Potential: The Journey from Struggle to Strength]]></title><description><![CDATA[“I was struggling to keep up with my friends on climbs. My lower back was always tight. And I couldn’t figure out how to train without burning myself out.” That’s what Ryan told me before we started working together. He wasn’t unfit. He wasn’t lazy.  He was just training the wrong way. The Problem Most Mountain Bikers Don’t See Ryan’s situation is more common than people think. He was: Training hard Pushing himself in the gym Doing what he thought would make him better …but still: Lacking...]]></description><link>https://alexackerley.wixsite.com/website/post/i-was-training-hard-but-still-getting-dropped-on-climbs</link><guid isPermaLink="false">69c5bbbc653657f03d60bf07</guid><pubDate>Thu, 26 Mar 2026 23:11:07 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/d075b3_2e347de2a226455983e0c4e966751af6~mv2.jpeg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Alex Ackerley</dc:creator></item><item><title><![CDATA[Failed These MTB Strength Tests?Regress to Progress]]></title><description><![CDATA[If you tried the MTB strength tests  in my last post, you probably learned something pretty quickly: You’re either: Strong enough (rare) Close Or you’ve got some clear weak links And here’s the important part:  That’s not a problem. That’s direction. An Opportunity to Improve. Most riders make the same mistake here—they either keep riding and hope it improves, or they jump into harder training. But if you failed a test, the answer isn’t to push harder. It’s to regress to progress. What...]]></description><link>https://alexackerley.wixsite.com/website/post/failed-these-mtb-strength-tests-regress-to-progress</link><guid isPermaLink="false">69bc02a075ade47ce7bdc16b</guid><pubDate>Thu, 19 Mar 2026 14:11:19 GMT</pubDate><enclosure url="http://www.youtube.com/watch?v=hLRRgZqkFwc" length="0" type="video"/><dc:creator>Alex Ackerley</dc:creator></item><item><title><![CDATA[Are You Strong Enough for the Trails You Ride?]]></title><description><![CDATA[My Reccomended strength minimums based on the trail rating. One of the most common assumptions I hear from riders is this: “I've been riding alot, so I feel pretty strong.” And to a degree, that’s true. Riding builds: endurance skill confidence on the bike But there’s another piece of the puzzle that riders often overlook. Durability. As trails get steeper, faster, and rougher, the forces going through your body increase dramatically. Your arms absorb braking forces. Your legs absorb landings...]]></description><link>https://alexackerley.wixsite.com/website/post/are-you-strong-enough-for-the-trails-you-ride</link><guid isPermaLink="false">69ad8e9c07e75fffe1767748</guid><pubDate>Thu, 12 Mar 2026 22:17:52 GMT</pubDate><enclosure url="http://www.youtube.com/watch?v=TpTaYuuOoog" length="0" type="video"/><dc:creator>Alex Ackerley</dc:creator></item><item><title><![CDATA[Strength Training for Mountain Bikers: A Simple Program That Supports Your Riding]]></title><description><![CDATA[One of the most common questions riders ask is: “What should my strength training actually look like?” There’s no shortage of exercises online. Squats. Deadlifts. Core workouts. Mobility routines. But the real challenge for most riders isn’t finding exercises. It’s building a strength training program that improves mountain biking performance without ruining your rides. When strength training is done poorly, riders often notice: sore legs before rides reduced power on climbs fatigue on...]]></description><link>https://alexackerley.wixsite.com/website/post/strength-training-for-mountain-bikers-a-simple-program-that-supports-your-riding</link><guid isPermaLink="false">69aefda70c1a368a2fa41d37</guid><pubDate>Mon, 09 Mar 2026 17:07:31 GMT</pubDate><dc:creator>Alex Ackerley</dc:creator></item><item><title><![CDATA[The Best Leg Exercises for Mountain Bikers (My Top 5 for Strength and Power)]]></title><description><![CDATA[The Best Leg Exercises for Mountain Bikers (Quick List) If you only remember a few exercises for building stronger legs on the bike, start with these: Kickstand Romanian Deadlift  – builds posterior chain strength and attack position stability Split Squats  – develops single-leg strength and climbing power Step-Ups  – reinforces the pedaling force pattern and hip stability Trap Bar Deadlift  – builds full-body knee and hip power for accelerations Kettlebell Swings  – trains explosive hip...]]></description><link>https://alexackerley.wixsite.com/website/post/the-best-leg-exercises-for-mountain-bikers-my-top-5-for-strength-and-power</link><guid isPermaLink="false">69ad86ebd66894c6d6f8c3d7</guid><pubDate>Mon, 09 Mar 2026 16:53:12 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/d075b3_178932f074f84e429a192f898bada53a~mv2.png/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Alex Ackerley</dc:creator></item><item><title><![CDATA[Mountain Bike Strength Training That Doesn’t Steal From Your Riding]]></title><description><![CDATA[How Ryan Rebuilt Strength Without Sacrificing Performance Most mountain bikers don’t quit strength training because they dislike it. They quit because it interferes with their riding. That was Ryan’s experience. Before 2020, he lifted three times per week—heavy and consistently—but the training wasn’t designed for mountain biking or skiing. Eventually, soreness and fatigue from lifting began to slow him down on the bike. So he stopped. And that’s where many riders stay. The Problem With...]]></description><link>https://alexackerley.wixsite.com/website/post/mountain-bike-strength-training-that-doesn-t-steal-from-your-riding</link><guid isPermaLink="false">6994d770159d7fac96456b2b</guid><pubDate>Wed, 18 Feb 2026 00:15:19 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/d075b3_f412eb93f12a41ef98eae199f8ac6472~mv2.jpg/v1/fit/w_1000,h_576,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Alex Ackerley</dc:creator></item><item><title><![CDATA[How Much Training Do You Actually Need?]]></title><description><![CDATA[Most mountain bikers don’t feel undertrained. They feel tired , a bit flat, and unsure whether they’re doing too much — or somehow not enough. They’re riding regularly. They’re training in the gym. They’re trying to be consistent. And yet something feels off. The problem usually isn’t effort. It’s that there’s no governing logic  tying the week together. The Trap: More Training Without Clear Priorities Mountain biking attracts motivated people. When riding conditions improve, it’s natural to:...]]></description><link>https://alexackerley.wixsite.com/website/post/how-much-training-do-you-actually-need</link><guid isPermaLink="false">6980d8c3396306036ecd49ec</guid><pubDate>Tue, 10 Feb 2026 19:36:13 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/d075b3_d5910d9829e34ebbadec83d2077615b4~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Alex Ackerley</dc:creator></item><item><title><![CDATA[Why Most Mountain Bikers Train Too Much (and Still Plateau)]]></title><description><![CDATA[A smarter way to think about weekly training priorities in pre-season * Most mountain bikers don’t feel undertrained. They feel busy, a bit tired, and unsure why their riding isn’t improving the way it should. They’re riding regularly. They’re training in the gym. They’re doing more  than they used to. And yet… progress stalls. The problem usually isn’t effort. It’s that training volume has crept up without a clear set of weekly priorities . The Trap: More Training Without a Plan Mountain...]]></description><link>https://alexackerley.wixsite.com/website/post/why-most-mountain-bikers-train-too-much-and-still-plateau</link><guid isPermaLink="false">6980d991e90da4b7522bead3</guid><pubDate>Mon, 02 Feb 2026 17:19:55 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/d075b3_79831f71ccb54fb2b3fe44c2708c7bec~mv2.png/v1/fit/w_836,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Alex Ackerley</dc:creator></item><item><title><![CDATA[How Strong Is Strong Enough for Mountain Biking?]]></title><description><![CDATA[Finding Your Real Strength Bottleneck in Mountain Biking Most mountain bikers ask the wrong question during winter training. They often wonder: “Am I strong enough?” As a coach, I’m much more interested in a different question: “Which part of your MTB fitness is currently holding you back?” Fitness isn’t just one thing. Treating it as such is where most training goes off the rails. Strength Isn't Even a Single Quality Two riders can lift the same weights yet ride very differently. Why?...]]></description><link>https://alexackerley.wixsite.com/website/post/how-strong-is-strong-enough-for-mountain-biking</link><guid isPermaLink="false">6963b79f41b846e43e843734</guid><category><![CDATA[Training & Tutorials]]></category><pubDate>Fri, 23 Jan 2026 17:10:03 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/d075b3_3220887e746649f8b8d5f87c0e51025f~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Alex Ackerley</dc:creator></item><item><title><![CDATA[The Best Core Exercises for Mountain Bikers (And Why Most Core Training Misses the Mark)]]></title><description><![CDATA["Ask ten mountain bikers what “core training” means, and you’ll get ten different answers. Planks.  Crunches.  Sit-ups.  Ab circuits that leave you sweating but unsure what actually carries over to riding. There are two problems that most riders encounter when training their core. Most core training doesn’t match what the core actually does on a mountain bike.   And more importantly,  Most core training isn't serving you as a functional human. Winter is the best time to fix that. What Your...]]></description><link>https://alexackerley.wixsite.com/website/post/the-best-core-exercises-for-mountain-bikers-and-why-most-core-training-misses-the-mark</link><guid isPermaLink="false">6963b76b41b846e43e8436b6</guid><category><![CDATA[Training & Tutorials]]></category><pubDate>Sat, 17 Jan 2026 15:54:18 GMT</pubDate><enclosure url="http://www.youtube.com/watch?v=dC8mkCaFq1o" length="0" type="video"/><dc:creator>Alex Ackerley</dc:creator></item></channel></rss>