The single best off-season exercise for mountain bikers is the Founder — a 20-minute, equipment-free routine that strengthens your posterior chain, improves standing power on the pedals, and eliminates the back pain that plagues most riders. Rim Tours guide Reid Baaken adopted Foundation Training several years ago and saw measurable improvements in riding strength within a month. Here is how to build an off-season fitness routine that translates directly to better riding in Moab.
The Founder: Your Core Mountain Bike Exercise
The Founder comes from the book Foundation: Redefine Your Core, Conquer Back Pain, and Move with Confidence by Eric Goodman and Peter Park. It is a set of yoga-like poses built around “tensioning” — organized flexing of your entire body that builds the posterior chain strength mountain bikers need most.
Here is the basic routine:
- Stand with feet shoulder width apart, knees slightly bent
- Screw your feet into the ground and engage your leg muscles
- Squeeze your glutes and abs lightly
- Pull your shoulders back, send your hands behind you to flatten your back
- Hinge forward at the hips about 35 degrees and hold for 10 breaths
- Send your hands above your head, thumbs reaching up, and hold for 10 breaths
- Put your hands on imaginary handlebars and visualize riding stronger next season
That is it. The entire routine takes about 20 minutes if you include variations and repetitions. But here is what makes it perfect for mountain bikers:
- No equipment required — do it anywhere, anytime
- Builds standing power — the Founder is essentially practice for standing strong on your pedals, which is critical on Moab’s rocky, technical trails
- Frequency is the key — 30 seconds, 3 times a day is enough to see results
- Directly transferable — the muscles and posture it builds are exactly what you use when descending technical rock gardens
Why This Works for Mountain Biking
Mountain biking in Moab demands strong standing position. The rocky terrain of trails like the Whole Enchilada, Porcupine Rim, and Magnificent 7 requires you to stand on your pedals for extended periods, absorbing impacts through your legs while maintaining control. The more time you can spend standing (rather than sitting and getting bounced around), the smoother and faster your riding.
The Founder strengthens exactly the muscles that keep you stable on your pedals:
- Posterior chain (glutes, hamstrings, lower back) — your shock absorbers
- Core — stability through rough terrain
- Upper back — maintaining posture during long descents
Within a month of consistent practice, most riders notice a significant change in how long they can stand on the bike and how stable they feel through rocky sections.
Variations to Keep It Interesting
Once the basic Founder becomes routine, add these variations:
- Wide stance Founder — spread your feet wider for more glute activation
- Founder squats — add squats while maintaining the tension holds
- Plank series — hold a plank for 30-60 seconds between Founder sets
- Push-ups — 10-15 push-ups between sets for upper body balance
This combination of Founder variations, planks, and push-ups covers all the strength training a recreational mountain biker needs. No gym membership required.
Off-Season Nutrition for Mountain Bikers
Training is half the equation. The other half is what you eat. Here is a practical approach to off-season nutrition:
The uncomfortable truth: Spending $5,000 on a lighter bike might save 5 pounds. But almost every rider could lose 5 pounds of body weight through better nutrition, which has a far bigger impact on climbing and endurance.
A practical nutrition framework:
- More vegetables and good fats — as much as you want. Broccoli with butter, salads with olive oil, eggs. These are your base.
- Modest protein — enough to support recovery and muscle maintenance
- Fewer carbs — choose the salad over the sandwich, skip the rice, keep carb portions small
- Dark chocolate for sweets in moderation
For endurance athletes, reducing carb intake and increasing fat intake trains your body to burn fat as fuel instead of relying on glycogen. This “fat-adapted” approach is increasingly popular among ultra-endurance athletes because it:
- Opens up your body’s fat stores as a nearly unlimited fuel source
- Virtually eliminates “bonking” (running out of glycogen mid-ride)
- Accelerates weight loss when combined with exercise
The transition to fat-adapted riding takes several weeks of consistently low carb intake (under 100g per day). It is not easy, but riders who make the switch report more sustained energy on long rides like the White Rim or Kokopelli Trail.
Self-Care: Foam Rolling and Recovery
The off-season is also the time to address the aches, tightness, and mobility issues that accumulate during riding season:
- Foam rolling — 10-15 minutes daily on the firmest roller you can find. Work your IT bands, quads, hamstrings, calves, and upper back. Find 20 different positions and roll through all of them.
- Stretching or restorative yoga — Even 10 minutes of basic stretching daily makes a difference in flexibility and comfort on the bike
- Epsom salt baths — Magnesium absorption through the skin helps with muscle recovery and relaxation
These recovery techniques are not optional extras for serious riders — they are essential maintenance that keeps your body functional season after season.
Putting It All Together
A complete off-season mountain bike fitness plan:
| Activity | Time | Frequency |
|---|---|---|
| Founder routine | 20 min | Daily |
| Foam rolling | 10-15 min | Daily |
| Stretching/yoga | 10 min | Daily |
| Plank + push-ups | 5 min | 3-4x/week |
Total time: about 45 minutes daily, with no gym or equipment required. Combined with cleaner eating, this routine will have you riding stronger, standing longer, and feeling better when spring arrives and it is time to hit Moab’s trails again.
Ready to test your off-season fitness? Join us for a White Rim tour in the spring and see how the work pays off.
Frequently Asked Questions
How quickly will I see results from Foundation Training?
Most riders notice improved standing endurance on the bike within 3-4 weeks of consistent daily practice. The key is frequency — multiple short sessions per day is more effective than one long session.
Do I need to go to a gym for off-season mountain bike training?
No. The Founder routine, planks, push-ups, and foam rolling can all be done at home with no equipment (except a foam roller). This simplicity is what makes the program sustainable — you are far more likely to stick with a routine that requires no special setup.
Is the low-carb / fat-adapted diet safe for mountain bikers?
For most healthy adults, reducing carbs and increasing healthy fats is safe and effective. However, the transition period (2-3 weeks) can feel sluggish as your body adapts. Consult a doctor if you have any medical conditions. Start with a 3-week trial at under 100g carbs per day and see how you feel.
What is the best foam roller for mountain bikers?
Get the firmest roller you can tolerate. Soft rollers feel better but do less work. A high-density foam roller or a textured roller with ridges will do the most to break up tight fascia and muscle adhesions. It will be uncomfortable at first — that is normal.
How do I maintain fitness during winter if I cannot ride in Moab?
The Founder routine, indoor cycling or a stationary trainer, and hiking are all excellent winter fitness options. If you can travel, Rim Tours operates winter tours in warmer locations. The key is consistency — any daily movement is better than nothing.