THE BRIDGE STRENGTH TRAINING FOR MOUNTAIN BIKERS

OVERVIEW
Whether you're new to mountain biking or building momentum in your training, the Bridge Mountain Biking Strength Program is built to meet the physical demands of the trail. Designed to improve full-body strength, muscular endurance, and the power needed for climbs, descents, and technical terrain, this 8-week program supports your in-season riding! Backed by expert coaching and progressive, evidence-based design, it helps you move better, stay strong through every ride, and recover faster so you can keep showing up.
 

PROGRAM DETAILS
The program includes three training sessions per week: two full-body strength days and one session focused on energy systems development (ESD), accessory work, and power-based movements. Each workout is designed to complement—not overload—your time on the bike, with scalable exercise options to match your current strength and experience level. You do not need to complete sessions on set days—structure your week to avoid back-to-back training days for best results. The program is designed to be completed at home or in a gym setting, using dumbbells, resistance bands, and a step or sturdy surface.

Day 1: Full Body Strength – 45–60 minutes

Day 2: Full Body Strength – 45–60 minutes

Day 3: Auxiliary Strength & Energy Systems Development 30–45 minutes 

BRIDGE ATHLETIC APP
Bridge Athletic is a free third-party app that allows us to provide exercise programs with videos and descriptions, ensuring exercises are performed with proper technique and adherence. It also includes a feature to track your progress throughout the program. If you would like to have your exercise technique assessed, please contact The Bridge Sports Therapy and Training (Sherwood Park) at (780) 570-0225 or shpk@thebridge.fit to book an appointment with our strength coach Ethan Porras (BKin) or any of our other qualified performance specialists.

HOW TO USE THE APP
After being assigned to the program, you will receive two emails. The first will ask you to download the Bridge Athletic app and create a profile. The second email will notify you that your program is ready to complete. The only information you need to input is your name and email address. All other data (age, gender, weight, height, etc.) is voluntary.

After completing this step, your program will be in the calendar. It does not matter which day you complete a particular day so long as it is in order. For example, if you missed Tuesday but would like to complete it on Wednesday, you can still access and complete it. If you miss a day, do not worry. Try to complete each day as able; do not try to make up for missed days the following week; just continue with the program.

The app will ask you to complete a physical preparedness questionnaire at the start of each workout. This will ask you health-related questions such as daily sleep quality, hydration levels, soreness, stress, etc. This should take you very little time - do not think too hard about these values, but try to score them honestly. This will help you better understand why some sessions feel harder than others or why specific aches and pains creep up.

 https://intercom.help/bridgeathletic/en/articles/3824327-athlete-registration-on-bridgeathletic

https://intercom.help/bridgeathletic/en/articles/3824157-athlete-mobile-experience

Access to the program will expire one year from the date of purchase.