I’m Trying Something Different This Fall

Why Cross-Training Makes You a Better Mountain Biker

Every fall, I still want that rhythm — getting out on the trails, sweating a bit, moving through the forest.

But the urge to ride isn’t there ten times out of ten.

And that’s okay.

I know this feeling well, and I’ve learned what to do with it.

When the bike starts feeling more like “should” than “want to,” I change gears. I shift focus, pick something new to challenge my body and brain — something that keeps me moving but in a different way.

This year, that “something different” is trail running — and before you scroll past thinking “not for me,” hear me out.

Because this isn’t really about running — it’s about cross-training for mountain bikers, covering your blind spots, and getting re-stoked for what comes next.

Time for a new pair of trail runners...

Why Change Feels So Good

If you’ve spent all summer riding, your body (and your brain) could probably use a change of scenery.

Cross-training during the off-season gives you that — it’s not a punishment, it’s a reset button.

It wakes up new muscles, challenges coordination, and gives your joints and connective tissue a totally different kind of input. You move differently, breathe differently, and think differently.

For me, that little shift is what keeps training fun and helps me come back stronger for next year’s mountain bike season.

My Thursday Night Reset

While my son’s at Scouts, I get one hour to myself. Too long to just sit and reply to Coach Chats on my app, and too short for a satisfying ride. Instead of scrolling or hanging around, I decided this will be my weekly run-slot.

Last week I was ready to go and my Garmin politely told me to do 30 minutes at a conversational pace. Naturally, I ignored it, got lost, and ended up running 55 minutes in the dark (at a conservative pace) — mud everywhere, huge grin on my face.

I came back (just) in time for pickup, completely refreshed.

And the next morning? No pain, no soreness — just that satisfying feeling of “I used my body differently.”

What Riding Misses (and Why That’s Okay)

Mountain biking is incredible — low-impact, deeply aerobic, amazing for cardiovascular health and longevity.

But it doesn’t do everything.

When we spend all season in the saddle, a few things quietly drop off:

• We lose impact exposure, which is key for bone density and tendon strength.

• We repeat the same hip and spine position, which limits movement variety.

• Our lower legs don’t get much dynamic work — until we suddenly decide to go for a run and wonder why they’re sore.

A little bit of impact-based cross-training — like running, hiking, or plyometric work — actually makes us more resilient.

It helps maintain bone density [1–4], increases tendon and ligament thickness [5–7], and may even support cartilage regeneration in the knees through improved nutrient circulation and mechanical loading [8, 9].

In other words: the stress is good, as long as it’s the right amount.

Covering Your Blind Spots

Cross-training for MTB riders doesn’t replace your riding — it supports it.

Think of it as balancing your performance equation:

• Running or hiking → builds impact tolerance and foot-ankle stability.

• Strength training for mountain bikers → evens out imbalances and protects your joints.

• Mobility work → restores the movement you lose from long hours on the bike.

Together, they fill the gaps that riding can’t. And when you come back to the bike, you feel sharper, stronger, and more motivated for your next off-season training block.

A Mental Reset, Too

That’s maybe the best part — the mental refresh.

You’re not chasing PRs or FTP scores; you’re just moving for the sake of moving.

I love those mini breaks because they make me miss riding a little bit.

When I get back on the bike, everything feels new again.

So Here’s My Challenge

Ask yourself:

• When was the last time you did something other than ride?

• Where are the blind spots in your fitness — the areas riding doesn’t train?

• What would it feel like to show up genuinely excited for your off-season Bike workouts?

  
  

So long as you’re injury-free below the waist, start small — short walk-jog intervals, gentle hikes. Don’t overthink it, and don’t leave more than a week between bouts. Your body (and your brain) will thank you.

And if you’re not sure where to start or how to build it into your training plan, Book a call. I’ll help you figure out how to keep your fitness moving forward while keeping your love for riding alive.

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🔸 Up Next

Next week, I’ll share how I structure off-season cross-training for MTB riders — balancing strength, endurance, and recovery without burning out before spring.

References

1. Smathers AM et al. Bone density comparisons in male competitive road cyclists and runners. Med Sci Sports Exerc. 2009; 41(2): 290-296.

2. Nichols JF, Rauh MJ. Bone mineral density responses to running and cycling training. J Sports Med Phys Fitness. 2011; 51(4): 409-419.

3. Rector RS et al. Reduced bone mineral density in male master cyclists. Osteoporos Int. 2008; 19: 1459–1467.

4. Olmedillas H et al. Cycling and bone health: a systematic review. BMC Med. 2012; 10: 168.

5. Warden SJ, Fuchs RK. Tendons and ligaments adapt to mechanical loading. Exerc Sport Sci Rev. 2008; 36(3): 127–134.

6. Bohm S et al. Human tendon adaptation in response to mechanical loading. J Exp Biol. 2015; 218: 3010–3015.

7. Couppé C et al. Tendon stiffness and structure in lifelong strength-trained individuals. J Appl Physiol. 2008; 105(3): 805–810.

8. Eckstein F et al. Exercise and cartilage health: evidence for adaptive responses in joint tissues. Arthritis Res Ther. 2013; 15(6): 223.

9. Roos EM, Dahlberg L. Positive effects of moderate exercise on glycosaminoglycan content in knee cartilage: a controlled randomized trial in humans. Arthritis Rheum. 2005; 52(11): 3507–3514.