Training Knowledge
Evidence-based articles on strength training, injury prevention, and performance for mountain bikers.
Training & Tutorials
Strength, power, recovery and menopause: how I coach female mountain bikers over 40 to train smarter, build muscle and keep progressing.
Read How I Train Female Mountain Bikers Over 40: Smarter, Not Easier
Training & Tutorials
Fix 4 common MTB strength training mistakes: glute bridges, bench press, pull-ups and rows. Practical coaching tips for better gym results.
Training & Tutorials
Can adding an e-MTB improve your riding without sacrificing fitness? My 2027 Squamish Enduro experiment tests climbing, strength and skills
Read Can I Add an E-MTB to My Training and STILL Get Faster?
Training & Tutorials
Think e-bikes mean less gym time? Discover why electric mountain bike riders need strength training more than ever to handle heavy bikes and rugged terrain.
Read Why Strength Training Matters Even More When You Ride an E-MTB
Training & Tutorials
Can an e-bike actually make you fitter? An MTB strength coach tests how e-MTB assistance can be used for endurance, skills and smarter training.
Training & Tutorials
Does buying an e-bike mean giving up on fitness? An MTB strength coach explores e-bike endurance, strength and how to use one as a training tool.
Training & Tutorials
YOUR MTB SEASON IN REVIEW: HOW TO ENJOY YOUR OFF-SEASON AND COME BACK BETTER NEXT YEAR The riding season is winding down. That doesn’t mean you have to stop…
Read YOUR MTB SEASON IN REVIEW: HOW TO ENJOY YOUR OFF-SEASON AND COME BACK BETTER NEXT YEAR
Training & Tutorials
HOW TO GET BETTER AT CLIMBING ON A MOUNTAIN BIKE Climbing fitness isn’t one thing. If you want to climb faster, clean harder climbs or stop fading on big ride…
Training & Tutorials
Climbing fitness isn’t just one thing. Figure out whether you're a diesel, a punchy rider, a steep-climb struggler, or a late fader to find your lowest-hanging…
Read What Kind of Climber Are You? Find Your Weakness and Fix It This Off-Season
Training & Tutorials
Your skills determine what you can do on a mountain bike, but your fitness determines how consistently you can actually do it. Here are six physical qualities…
Training & Tutorials
Stop treating lower back pain as just part of mountain biking. Learn how to fix your hinge, build a stable core, and protect your spine before a nagging ache t…
Read Back Pain Is Not a Normal Part of Mountain Biking — Deal With It Before It Gets Worse
Training & Tutorials
Turning 40 and navigating perimenopause doesn't mean your best riding days are behind you. Here are 6 practical training adjustments to keep getting stronger o…
Read Mountain Bike Training in Your 40s: What Women Should Actually Change
Injury Prevention
Think back pain is just part of mountain biking? It doesn't have to be. Learn how a targeted approach to strength and mobility can get you back on the trails s…
Training & Tutorials
Forearms pumped, fingers numb, and desperately shaking out your hands mid-descent? It's a common mountain biking complaint, and it's rarely just about grip str…
Read Why Your Hands Hurt on Long Descents (And What You Can Tune Up This Riding Season)
Training & Tutorials
Don't let your gym routine disappear as riding season ramps up. Learn how to adapt your training to maintain strength, mobility, and joint health, ensuring you…
Read How to Use the Gym to Look After Your Body During Mountain Bike Season
Female Riders
You're hitting your favourite trail. A section you used to clean easily. Now, it feels… different. Maybe your energy isn't what it used to be. You feel more t…
Strength Training
Dream of cycling across Canada? Learn how strength training for durability, not just fitness, helped one rider achieve her epic goal. Build resilience for your…
Injury Prevention
Unlock better riding with this 10-minute daily mobility routine for mountain bikers. Improve hip and spine control, reduce stiffness, and boost durability on t…
Read The 10-Minute Daily Mobility Routine for Mountain Bikers
Training & Tutorials
Discover how underfuelling sabotages your mountain bike performance and recovery, even if you're training hard. Learn practical, actionable nutrition strategie…
Read Are You Underfuelling Your Rides? The Hidden Cost of Neglecting Your Engine
Training & Tutorials
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 mo…
Read Why Your Body Hurts After Mountain Biking (And How To Ride More Without Feeling Broken)
Training & Tutorials
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 gre…
Read Most Mountain Bikers Make Endurance Harder Than It Needs to Be
Training & Tutorials
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 o…
Training & Tutorials
Many mountain bikers assume losing confidence on technical trails is purely a skill problem. But in reality, fatigue, strength, trunk stability, and endurance…
Training & Tutorials
Why mountain bikers get sore hands, tight shoulders, lower back fatigue, and arm pump — and what actually helpsA lot of mountain bikers assume soreness on the…
Training & Tutorials
Mountain Bike Strength Training | Climbing Performance | Injury PreventionYou’re halfway up a climb.Legs feel okay. Breathing is under control.But your lower b…
Read Why Your Lower Back Gets Pumped on Climbs (And How to Fix It)
Training & Tutorials
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 • S…
Training & Tutorials
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 al…
Training & Tutorials
(And why most riders lose their strength every summer)IntroductionEvery year, it happens.You start the season strong.You’ve been in the gym. You feel powerful.…
Read Minimum Effective Dose for Mountain Bikers: How to Stay Strong During the Riding Season
Training & Tutorials
How strength, power, and control fade faster than you think — and why it shows up late in your ridesAs riding picks up, most mountain bikers do the same thing:…
Read 5 Qualities Mountain Bikers Lose When They Stop Lifting
Training & Tutorials
“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.” Tha…
Read Unlock Your Mountain Biking Potential: The Journey from Struggle to Strength
Training & Tutorials
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 go…
Training & Tutorials
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 pret…
Training & Tutorials
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.C…
Read Strength Training for Mountain Bikers: A Simple Program That Supports Your Riding
Training & Tutorials
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:1. Kicksta…
Read The Best Leg Exercises for Mountain Bikers (My Top 5 for Strength and Power)
Training & Tutorials
How Ryan Rebuilt Strength Without Sacrificing PerformanceMost mountain bikers don’t quit strength training because they dislike it. They quit because it interf…
Read Mountain Bike Strength Training That Doesn’t Steal From Your Riding
Training & Tutorials
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 regu…
Training & Tutorials
• 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 w…
Read Why Most Mountain Bikers Train Too Much (and Still Plateau)
Training & Tutorials
Finding Your Real Strength Bottleneck in Mountain BikingMost mountain bikers ask the wrong question during winter training. They often wonder:“Am I strong enou…
Training & Tutorials
"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 un…
Read The Best Core Exercises for Mountain Bikers (And Why Most Core Training Misses the Mark)
Training & Tutorials
Six essential strength exercises for mountain biking to build stronger climbing, better trail control, and durable riding through the season.
Read The 6 Strength Exercises I think Every Mountain Biker Should Be Doing This Winter
Training & Tutorials
January is a strange time for mountain bikers.Riding is inconsistent. Motivation comes and goes. Instagram is full of people training like it’s already race se…
Read Your Mountain Bike Training Plan for 2026 (If You Want to Ride Better This Season)
Training & Tutorials
Most riders say they want to get stronger.Very few actually show up.As a coach who works exclusively with mountain bikers, this is one of the most common patte…
Read Most Mountain Bikers Want to Be Stronger. Very Few Actually Show Up.
Training & Tutorials
By Coach Ackerley | @themtbstrengthcoach | Take the MTB Fitness Quiz“The pros train harder — so I should too, right?”You’d think so. And on paper, it makes sen…
Read Train Smarter, Not Just Harder: Why Intensity Isn’t a Long-Term Strategy
Training & Tutorials
Saturday’s ride should have been one of those rides.Rain in the air. Trails empty. The forest doing its rainforest thing — dark, quiet, alive. Winter riding is…
Read MTB Nirvana: Why a Quiet Bike (and a Capable Body) Matter More Than You Think
Training & Tutorials
This Pro Coaches' secret weapon - His Ideal Program. If you’re an MTB rider with a job, a family, and a packed life, chances are you know exactly how Mike felt…
Training & Tutorials
4 hard minutes on the rower can tell you Your personalized MTB Fitness Needs.Every rider hits this point in the off-season:You finish your first solid block of…
Read Try this 4 minute row test to direct your next training block.
Success Stories
Nic’s Return to MTB After a Bulging DiscWhen you’re deep in nerve pain, it’s hard to imagine anything else. It dominates your thoughts, limits your movement, a…
Training & Tutorials
How We Build Strong, Durable Riders All Winter(Injury comebacks, Bulding on success, Body recomposition, and big goals ahead)🎯 The Off-Season RealityOff-seaso…
Training & Tutorials
(And How You Can Too)If you’ve been following along, you know I’ve been changing gears lately — swapping a bit of bike time for trail runs and other ways to mo…
Training & Tutorials
Why Cross-Training Makes You a Better Mountain BikerEvery fall, I still want that rhythm — getting out on the trails, sweating a bit, moving through the forest…
Training & Tutorials
Rethinking Fitness Testing for RidersEvery fall, my inbox fills up with questions like:“Do I need a VO₂ test before starting my off-season?”“What kind of testi…
Success Stories
This one's been on the back burner for a while, as I know Jake's been working on an awesome project you should all go check out. I'll drop a link at the bottom…
Training & Tutorials
This week saw a shift - I'm back at the dirt jumps after school with my little guy, client calls - we're talking about more lifting and less riding, even prepp…
Training & Tutorials
Why We Train for Crashes, Not Just RidesMost training — in the gym and on the bike — is about performing intentional actions. Squats, deadlifts, push-ups, and…
Success Stories
“I wish I started sooner. Strength training pays you back tenfold.” – JennJenn was having the kind of season most riders dream about. She was riding faster, ta…
Read How Strength Training Helped Jenn Break Through Her Bottleneck
Training & Tutorials
When it comes to mountain biking, most riders think the way to get better is simple: just ride more. More laps, more climbs, more descents.But here’s the truth…
Success Stories
“I used to dread climbs — now I look forward to them.” – Jon M.For years, Jon loved riding but hated the climbs. Every group ride felt the same: his friends wo…
Training & Tutorials
– Why You Should Shift Your Gym Focus in the summer (Not Abandon It)Let’s be honest: here in the Pacific Northwest, summer doesn’t last long. We know that. Eve…
Training & Tutorials
If your hamstrings always feel tight, your glutes never seem to “switch on,” or you’ve got a cranky low back after longer rides—listen up.One of the most commo…
Read 🔧 Fix Your Hip Extension: Stop Hurting Your Hamstrings (and Back)
Training & Tutorials
If you nailed your preseason training, you probably feel it—you’re stronger, faster, and more confident on the bike. Your uphill power has improved, your downh…
Training & Tutorials
Mountain biking is supposed to be fun.But what happens when it starts to feel like a chore?If you’ve ever hit that point in the season where riding feels more…
Read Burnout on the Bike: How to Avoid It, Spot It, and Get Out of It
Training & Tutorials
With the MTB season in full swing, injuries are starting to roll in.Lately, I’ve been working with riders managing: • A high ankle sprain (2–4 weeks out from t…
Read Is That Ache Just a Niggle… or the Start of Something Worse?
Training & Tutorials
— and How to Track Them90% of my clients have families, jobs, and full lives. They’re not training to win Red Bull Hardline — they want to ride harder, longer,…
Training & Tutorials
(A “thought-exercise” for time-crunched mountain bikers)90 % of my riders juggle families and full-time careers. That’s why every program I write is brutally s…
Read The 30-Minute Strength Session That Keeps You Fast, Stable & Injury-Resilient
Training & Tutorials
A Long-Term Look at MTB Strength, Skill & Injury Risk — and How to Turn It Into an AdvantageThe Big IdeaRiding season is precious, and you should milk every si…
Training & Tutorials
You’ve been building strength all winter, dialling in your mobility, and improving your engine. Then spring hits — and boom — you’re out on the trails as often…
Read How to Strength Train During MTB Season Without Compromising Your Rides
Training & Tutorials
Blog Article: How Fast You Lose Strength Gains—and How to Keep Them While Riding More Than EverI had a ton of interest in last week's blog article. So I though…
Training & Tutorials
Why Ditching the Gym Sets You Back Every Season Every year, when the trails dry out and the stoke goes through the roof, there's one big mistake riders make: d…
Training & Tutorials
(And How It Changes by Age, Sex, and Life Stage)When you’ve put in months of hard work, a proper taper can be the difference between your dream performance and…
Training & Tutorials
Why Strength-to-Weight Ratio Matters Just as Much on the Way DownIn the world of mountain biking, strength-to-weight ratio is usually talked about in the conte…
Training & Tutorials
It’s one of the most common things I hear from riders when they start working with me:“I’ve been grinding away on the trainer, but that damn climb still feels…
Read Strength-to-Weight Ratio: Why Climbs Feel Hard (And What You Can Do About It)
Training & Tutorials
If you want to ride harder, accelerate faster, and pop off the ground with control — you need power. Not just raw strength, but the ability to apply that stren…
Read Why all Mountain Bikers Should consider a little Olympic Lifting
Training & Tutorials
“Should I still ride if I’m sore from strength training?”If you’ve ever asked yourself that, you’re not alone. DOMS—Delayed Onset Muscle Soreness—is one of the…
Read 🧠 DOMS for Mountain Bikers: What Soreness Means, and When to Worry
Training & Tutorials
Why Bikers Should Keep Strength Training in Season (Even When the Trails Call Your Name)As the weather warms up and trails dry out, most mountain bikers do exa…
Training & Tutorials
Why Strength Training Matters: The Hard Lesson I Learned in My First MTB RaceWhen I first moved to Squamish, I was a rookie mountain biker fresh off a 20+ year…
Training & Tutorials
It’s easy to assume that if you just keep riding, you’ll keep improving. But at a certain point, that stops being true. Without deliberate focus, you risk rein…
Success Stories
About a year ago, Nate approached me with a realization—if ski guiding and mountain bike coaching were going to be a long-term career for him, he needed to sta…
Read Success Stories: How Nate Transformed His Riding Through Strength Training
Training & Tutorials
The Squamish Enduro on April 27 is rapidly approaching. It might feel like the distant future, but with just 12 weeks to go, now is the perfect time to start t…
Read Get Race-Ready for your Spring Enduro: Your 12-Week Training Plan!
Training & Tutorials
The Importance of Hip Rotation for CyclistsWhen we think about improving cycling performance and comfort, we often focus on power output, cadence, and enduranc…
Training & Tutorials
I have a fix for that - really. For many mountain bikers, stepping into a gym can feel intimidating. The unfamiliar equipment, technical exercises, and fear of…
Training & Tutorials
Why It’s Not Too Late to Start Your Winter MTB Training ProgramIf you’ve been following along on Instagram, you’ll know we’re already a few months into our Win…
Training & Tutorials
If you're here, you already know. Strength training is a cornerstone of mountain biking performance and longevity. It builds power for explosive climbs, stabil…
Read First Things First: Foundational Strength Development for Mountain Biking Performance
Training & Tutorials
Whether you’re tackling sharp corners, landing jumps, or climbing steep terrain, a strong connection between the lower and upper body is essential, Core traini…
Read Mastering the Swiss Ball Pike: The Secret Weapon for Mountain Bikers
Success Stories
Megan's an enduro racer, Yeti Ambassador and all around bad-ass. Another client that scares me! She' s no stranger to pushing limits. As an avid mountain biker…
Success Stories
When Shawna came to me, she shared how challenging it had become to keep up with her kids on family bike rides. As their interests shifted to the bike park, Sh…
Read From Intimidated to Empowered: How Strength Training Transformed Shawna’s Riding
Training & Tutorials
How Tim Found the Perfect Balance with My Training ProgramTim isn’t your average weekend warrior. In his 40s and having spent most of his life living in the mo…
Success Stories
Jason wasn't starting from scratch when he reached out to me this summer. He's been shredding hard for decades. Winning races on Mountain Bikes and Dirt Bikes.…
Training & Tutorials
The archer push-up has emerged as a go-to exercise among fitness enthusiasts, often featured in videos showcasing impressive strength and flexibility. However,…
Training & Tutorials
In Mountain Biking, a strong core is essential for success. It goes beyond just having a six-pack; it's about stability and control on your bike. A well-develo…
Training & Tutorials
You’re curious about training, and I get it—mountain biking is demanding and rewarding in equal measure. Isn't that why we love it? I know a lot of folks think…
Read Strength Training for Mountain Bikers - How much is enough?
Training & Tutorials
While some of us might be mourning the end of another awesome riding season, others are taking consolation in the excitement of winter sports. Whether you're h…
Success Stories
Transforming Mountain Bikers: My ClientsI recently received a message from one of my clients that made me both incredibly happy and a little sad. She wrote, “H…
Training & Tutorials
We started our restorative movement block last week, and most of the athletes remarked how challenging the workout was and how they felt lots of small muscles…
Read Restoring Movement. Your key to an effective start to MTB Off-season.
Training & Tutorials
Why My Approach to Strength & Conditioning for Mountain Bikers is UniqueMountain biking is more than just a hobby—it’s a passion, a lifestyle, and for most, a…
Training & Tutorials
OK, so you've been convinced. This is the year to integrate a Strength Training Program in to your off-season. As the mountain biking season winds down and the…
Training & Tutorials
As the summer sun begins to set, I find myself reflecting on another less epic but still incredible season of mountain biking. This year, I discovered new trai…
Training & Tutorials
We had a new addition to the MTB Breakfast Club this week and I found myself outlining the programming strategy that I use, so that he has an idea about the co…
Training & Tutorials
I want you guys to trial my new self assessment - here's how it works.
Training & Tutorials
Meet My Athletes: Can you relate to any of them?Mountain biking is the common thread that connects my diverse clientele. However, each individual brings a uniq…
Training & Tutorials
During the summer in Squamish, many people prefer to exercise outdoors, causing the gyms to empty out. This trend is likely common in other places as well, but…
Training & Tutorials
how we measurably improved Upper body strength and pedalling power in the same month.
Training & Tutorials
I was at the Squamish Enduro with my son this weekend and the descending skills and speed were off the charts with world-class Enduro riders from the Sea to Sk…
Read Spicy Lines and slow Lifts - what you need to know about Eccentric contractions
Training & Tutorials
Hey Bikers, Another week in the books, and boy, was it a rollercoaster of wins, learnings, and heart-pounding moments. I'm thrilled to share the highs and the…
Training & Tutorials
"Unlocking Peak Performance: Navigating the Strength-Endurance Continuum"I dusted off an old favourite workout for my Dyland MTB class here in Squamish... Scro…
Training & Tutorials
Mountain bikers of all levels face unique challenges in their quest for peak performance. To maximize their potential and longevity in the sport, adopting a tr…
Training & Tutorials
"How Prioritizing Lifelong Wellness Actually Enhances Peak Performance"I was doing a back rehab session, with a client in the gym this week and we were discuss…
Training & Tutorials
This fall, I have the opportunity to participate in the design and execution of a series of performance testing camps for professional and aspiring professiona…
Training & Tutorials
Greetings, fellow seekers of strength and cycling excellence! It's been quite a stretch since my last entry in November 2022, and oh boy, has 2023 been a whirl…
Read 🚴 Navigating the Path to Elite Strength Training for Cyclists: Where I've been 🚴
Training & Tutorials
There are many forms of knee injury and this is not an exhaustive list. If you have knee concerns and this article still leaves you with questions. You can boo…
Training & Tutorials
The limited Ankle range of motion we employ all season while cycling, can lead to reduced off-bike mobility. The body employs an efficient "use it or lose it"…
Training & Tutorials
How I had my best season ever, despite failing to complete 3 out of 3 main objectives. In February this year, I outlined my main goals for this season. These w…
Training & Tutorials
I've spoken a little bit this summer about the 4 phases all of our athletes go through in their NXFT Performance Program. And there are always a few questions…
Success Stories
Terrence is a long-term client. Interestingly after switching to the Performance program from In-Person PT, his Results really took off. That's another story,…
Success Stories
Shawn came to me in the middle of Winter, looking to find a strength program that would help him break a performance plateau in his biking. He'd been an avid T…
Success Stories
I started my Professional Training carreer in active Rehabilitation, helping people recover their functional fitness after Car Accidents and Workplace Injuries…
Success Stories
How Blaine crushed his first Merritt Crown 60kBlaine started mountain biking around 5 years ago. Similar to so many of our clients, he’s a hardworking father o…
Training & Tutorials
I'm looking for 10 Riders, Starting June 1st!To register - email me directly at alex@nexusfit.ca This is the third year I've been running Personalized Strength…
Training & Tutorials
Unfortunately, there is such a thing as too much rest. Fortunately, we have a good idea of just how much!As our riding time creeps up and our time in the gym d…
Training & Tutorials
Transitioning out of winter Gracefully can make or break your season.NB, For those of you who love biking, but not so much the fitness...... File this under th…
Training & Tutorials
Strength Training probably matters even more, in-season than out-of-season. And here's why.We all know that cross-training is crucial for Cyclists, both from p…
Training & Tutorials
Do you know if your training is working? If you don't know for sure, it's very possible that it isn't. Well, it's February and I suppose I only just feel like…
Success Stories
“When I'm not at work, all I want to do is grab my Bike or Skis and head out" Meet Pete, Petes’ favourite pastimes are Mountain Biking and Back Country Skiing…
Success Stories
Riding your ass off and not getting any faster? Following all the rules, like lots of base miles with a healthy sprinkling of high-intensity work. Are you Dedi…
Training & Tutorials
-upper and lower body aches and Pains on the Bike-Technical bike handling-Faster Sprinting and Better Endurance- Your Long Term healthWould it sound like an ex…
Training & Tutorials
Riders, if you hate the gym that's OK. But stop telling everyone else it's not beneficial for their Riding1. Cycling is a power sport. More Strength = More Pow…
Training & Tutorials
Ever get sore or stiff or clicky shoulders?I had a request in my High Performance for Life Group this week asking about Rotator Cuff Pain. It occurred to me th…