How to Train with the Mountain Bike (MTB) in DECEMBER 2025: Complete Training Schedule
How to Train with the Mountain Bike (MTB) in DECEMBER 2025: Complete Training Schedule
The month of December 2025 not only brings mud and humidity but often adds the factor of frost and the use of road salt on access trails, exposing the Mountain Bike to maximum wear and corrosion. MTB maintenance in this period must be intensified and defensive, critically aimed at protecting the suspension and drivetrain systems.
1. Methodological Guidelines for MTB in December 2025
Focus Aerobic (Zone 2): Most of the cycling volume should be maintained in Zone 2 (Aerobic Resistance) to optimize fat oxidation efficiency.
Specific Strength On-Bike (SFR): December is the ideal time for Strength Force Repetitions (SFR), using hard gears and low cadences (50-65 RPM) on climbs, focusing on uniform pressure on the pedals.
Technical Skills: Conditions in December (mud, wet leaves, ice) are an excellent test bench. Dedicate time to maintaining balance and practicing cornering techniques on slippery terrain.
Intensified Cross-Training: Off-bike training (gym, rollers, or light running) is essential to strengthen the Core and upper body, critical stabilizing muscles for technical riding.
2. Integrated Weekly Training Schedule (December 2025)
The program balances structural work with specific on-bike training.
Monday: Cross-Training (Strength and Muscle Conditioning)
60-75 minute gym session. Focus on Maximal Strength and Muscle Endurance of the lower limbs (Squats, Lunges, Romanian Deadlifts) and dynamic Core reinforcement.
Tuesday: MTB Endurance (Moderate Aerobic Volume)
1.5 – 2.5 hour MTB ride, maintaining intensity predominantly in Zone 2. Choose routes that allow focus on pedaling efficiency, even on less smooth terrain.
Wednesday: Complete Recovery or Mobility
Day of Passive Rest or Joint Mobility and Foam Rolling.
Thursday: MTB Specifics (Specific Strength and Technique)
A shorter (1.0 – 1.5 hours) and targeted ride. On-Bike Strength (SFR): tackle 3-4 short climbs with a hard gear (50-60 RPM) in Zone 3/4 (Threshold). Between repetitions, dedicate 15 minutes to technical exercises (e.g., Track Stand, bunny hop, and cornering practice on mud).
Friday: Cross-Training (Core and Explosive Power)
A shorter (45-60 minutes), high-intensity off-bike session. Focus on Core Stability (especially lateral and rotational movements) and Explosive Power exercises (e.g., Box Jumps or Burpees) to maintain neuromuscular reactivity.
Saturday: Long Distance MTB (Extended Volume)
The longest ride of the week (2.5 – 4 hours), entirely dedicated to Zone 2. Choose routes that combine various terrain types. The goal is the accumulation of aerobic volume and the practice of nutrition and hydration in cold conditions.
Sunday: Light Active Recovery
A very low-impact session of 60-90 minutes. Options include a walk, light running, or a roller ride in Zone 1 to loosen muscles without stressing them.