Strength & Mobility

Skill 2 of 3

Why it matters

Strength keeps posture stable and protects joints; mobility lets the bike move under you without fighting you. Together they reduce arm pump, back pain, and awkward crashes.

What to focus on

• Posterior chain and core: hinges, squats, carries, anti‑rotation.
• Grip endurance without death‑grip: hangs, carries, light forearm work.
• Mobility where riders are tight: hips, ankles, thoracic spine.

How to train

2–3 short sessions a week beat occasional marathons. Choose movements you can do well at home or in a simple gym. Move well first, then load.

Progress cues

You feel more stable standing, can hinge at the hips without rounding, and you finish rides with fewer nagging aches.