SingleTrack Sisters

Think the only way to get faster at mountain biking is to ride more? Think again - just riding your bike isn't enoughYour core, your bones, your upper body — cycling kind of ignores all of it. In this episode I'm breaking down cross-training, why it's honestly a game-changer for mountain bikers, and which off-bike activities are actually worth your time. Plus I spill what my own off-season training looks like.Key Takeaways-Cross-training is any activity outside your main sport that builds fitness for your main sport-Cycling is low-impact and one-dimensional — it doesn't build core strength, upper body strength, bone density, or mobility on its own-A weak core means less power, less control, and a higher crash risk on technical terrain-Cross-training reduces overuse injuries by giving your cycling-specific muscles a break while keeping your fitness up-The best cross-training activities for mountain bikers are strength training, yoga, swimming, running/hiking, and other sports you actually enjoy-During race season, keep cross-training light — yoga, swimming, and maintenance strength work only-The off-season is when you invest hard in cross-training to come back stronger in the spring-Start small: add just one cross-training day per week and build from thereCross-Training Activities Mentioned🏋️ Strength Training — builds core and upper body strength, increases power, improves bone density, addresses muscle imbalances. 1–2x per week is a great starting point.🧘 Yoga — flexibility, hip mobility, core stability, and lower back relief. Great for active recovery days.🏊 Swimming — full body, zero impact, excellent for recovery weeks and managing minor injuries while keeping cardio up.🏃 Running & Hiking — weight-bearing activities that build bone density and cardiovascular fitness. Hiking in the mountains = bonus soul fuel.⛷️ Cross-Country Skiing — incredible full-body cardio that transfers directly to cycling fitness. Also just really, really fun.🏀 Any sport you love — soccer, basketball, rock climbing, dance. If you're moving and having fun, it counts.Sydney's Off-Season RecapLast off-season Sydney committed to strength training 1–2x per week, cross-country skiing four days a week, and joined her school's track team when the season started. The result? More power on climbs, better control on descents, and way less back tightness on long rides.Your Action Step This WeekPick ONE cross-training activity that sounds fun to you. Add it once a week for the next four weeks. That's it. See what you notice. Then come tell us about it!

Is riding mountain bikes with NICA right for you? In our inaugural episode, 16-year-old host Sydney gives you the real, honest breakdown of the National Interscholastic Cycling Association and how it works for girls— the good, the tricky parts, and why she still thinks it might be the best thing that ever happened to her. We cover what NICA is, the levels of racing, what a race day actually feels like, and what to do if finances are a barrier. Whether you've never touched a mountain bike or you're already a little obsessed, this one's for you.00:00 Finding My Sport00:17 Meet Sydney And The Podcast01:00 What Is NICA01:36 How To Find A Team02:08 Everyone Rides Culture02:42 Utah League And Big Races03:21 Is Mountain Biking Too Extreme04:09 Race Categories Explained05:06 Grit Program For Girls05:22 A NICA Race Day Vibe07:14 Why The Culture Feels Different09:14 Cost Scholarships And Loaners10:45 Why NICA Is For You11:44 How To Get Started12:08 Final Thanks And Sign Off