Since I started mountain biking as a coping mechanism for hot summer months of not skiing, my spring and summer routine has revolved around long, high alpine adventures throughout the Intermountain West. Like many mountain bikers, I would create my own pre-season fitness routine focusing heavily on cardio to prep for bike season.

But in April 2024, I broke my leg and spent ten weeks non-weight-bearing on crutches. When I finally got the green light to start rehabbing, I had to work from the ground up, starting with teaching my quadriceps how to fire again, all with the end goal of returning to skiing the next season. “Don’t skip a beat”, I would tell myself every time I went into the gym. I always had my eyes on the prize, being able to ski hard next ski season. Unsurprisingly, the massive strength deficits I had after my injury made it so that yes, I was cleared to ski by next season, but no, I still had a long way to go to return to my baseline. I remained diligent with strength training throughout the ski season because, at this point in my recovery, heavy strength training remained a non-negotiable.

Stay fit for long climbs in the high alpine!

By the time spring arrived, I assumed I’d be slower on the bike because 1) I hadn’t done my normal pre-season endurance routine, and 2) I barely rode in summer 2024. I knew the combination of these factors would play against me, but during a spring trip to Moab, riding some of the same technical trails I’ve ridden for years, I was stunned to find that not only did I feel stronger than ever on the climbs, but Strava confirmed I was faster.

The nerdy PT in me couldn’t help but dive into the research as to why this happened in my cycling despite the marked lack of endurance training. So, here we will break down the research to help you plan your best pre-season strength program to make the most out of your visit to Park City to bike this summer!

Cardio Training


Cardiovascular fitness is the backbone of any sort of cycling.  Here in Park City, long, smooth climbs define what a lot of people seek out when they come to Utah to ride.

The key to preseason cardio training is consistency and structure. Aim for 3 to 5 days a week of endurance-focused workouts, combining the following:

  • Zone 2 Training: Long, steady-state rides (1–3 hours) to help build aerobic capacity are essential for sustaining energy during Park City’s long climbs. Keep the effort between 60%-70% of your max heart rate throughout the ride.
  • High-intensity intervals (HIIT):  Short bursts (20-120 seconds intervals) at maximum effort, with equal or longer recovery. These efforts help mimic the punchy climbs required on technical trail sections and train your body how to recover quickly from high exertion.
  • Cardio Cross-training: Trail running, hiking, swimming, and rowing are great non-biking alternatives to supplement your endurance training. One of my favorite off-season options is skate skiing, which offers full-body cardio and high transfer to cycling fitness, especially during the winter months in Park City.
     

If you’re coming from sea level, don’t forget that Park City sits around 7,000 feet above sea level. To combat this, start building fitness early and give yourself a few days to acclimate once you arrive in the Wasatch.

While strength training is a powerful performance enhancer, it won’t replace time in the saddle. If you're building a well-rounded program, endurance should be your foundation—strength adds durability, efficiency, and power on top of it.

Intervals are best done in Nature's gym!

Strength Training

An often overlooked part of pre-season training for cyclists is weight lifting. Frequently, bikers are fearful that lifting too much is going to make them bulky, gain weight, and ultimately slow them down. But research states that the opposite can be true. Exercises like half-squats, deadlifts, and heavy pedaling lead to neuromuscular adaptations that improve cycling economy, power output, and fatigue resistance. The trick to getting the positive adaptations you want, specifically for cycling rather than muscle hypertrophy and potential weight gain, is to lift heavy. The gold standard used in many of the studies that I reviewed was something along the lines of 4 sets of 4 reps at 85% of your 1-rep max (RM), 2–3 times per week.

Heavy lifting in this way can improve your ability to pedal for longer and stronger. With consistent heavy lifting (at least 8-10 weeks), type IIX (fast-twitch, fatiguable) fibers transition to type IIA (fast-twitch, fatigue-resistant) fibers. That means you get more power with less fatigue, meaning that as you are about to summit Puke Hill you will be pushing past your friends who have to walk the last 50 feet.

Sample Mountain Bike Fitness Program:

Here’s a simplified version of a Strength + Endurance program backed by research and refined through professional experience:

Strength (2–3x/week):

  • Back Squats: 4 sets of 4-6 reps at 85% 1RM
  • Romanian Deadlifts: 4 sets of 4-6 reps
  • Bulgarian Split Squats: 3 sets of 5–6 reps/leg
  • Pull-Ups or Lat Pulldown: 3 sets of 6–8 reps
  • Plank Rows or Renegade Rows: 3 sets of 8–10 reps/side


Endurance (3–5x/week):

  • 1–2 long rides (2–4 hours) with sustained climbing in Heart Rate Zone 2
  • 1–2 short, intense rides with intervals (e.g., 5 x 3-min climbs)
  • Optional recovery spin or cross-training (hiking, Nordic skiing, swimming)


Focus on form, and progressively increase loads as they start to feel easy. Strength improvements build gradually, with the greatest gains happening after eight weeks.

Enjoy the ride!

Final Thoughts Before You Roll

No matter your current fitness level or experience on the bike, a pre-season program that combines endurance and strength can set you up for your best season yet. Whether you're cruising around Round Valley or grinding up Armstrong, showing up strong and conditioned makes riding just that much more enjoyable.

After rebuilding my strength from the ground up, I learned firsthand how powerful a well-rounded training plan can be. Incorporating strength training into my routine didn’t just help me recover, it made me faster, more confident, and more capable in the saddle.

Park City’s trails are waiting. Get out there!

References

  • Barranco-Gil D, Hernández-Belmonte A, Rodríguez-Rielves V, Iriberri J, Martínez-Cava A, Buendía-Romero Á, Alejo LB, Franco-Lopez F, Sanchez-Redondo IR, DE Pablos R, Lucia A, Valenzuela PL, Pallares JG. Off- and On-Bike Resistance Training in Cyclists: A Randomized Controlled Trial. Med Sci Sports Exerc. 2025 Feb 1;57(2):296-304. doi: 10.1249/MSS.0000000000003556. Epub 2024 Sep 3. PMID: 39231694.
  • Mujika I, Rønnestad BR, Martin DT. Effects of Increased Muscle Strength and Muscle Mass on Endurance-Cycling Performance. Int J Sports Physiol Perform. 2016 Apr;11(3):283-9. doi: 10.1123/IJSPP.2015-0405. PMID: 27068517.
  • Sunde A, Støren O, Bjerkaas M, Larsen MH, Hoff J, Helgerud J. Maximal strength training improves cycling economy in competitive cyclists. J Strength Cond Res. 2010 Aug;24(8):2157-65. doi: 10.1519/JSC.0b013e3181aeb16a. PMID: 19855311.
  • Vikmoen O, Ellefsen S, Trøen Ø, Hollan I, Hanestadhaugen M, Raastad T, Rønnestad BR. Strength training improves cycling performance, fractional utilization of VO2max and cycling economy in female cyclists. Scand J Med Sci Sports. 2016 Apr;26(4):384-96. doi: 10.1111/sms.12468. Epub 2015 Apr 18. PMID: 25892654.

Disclaimer

This content is for informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult with your physician or other qualified healthcare provider before beginning any new exercise program, especially if you have any medical conditions, injuries, or concerns.

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