Pedal Power: Ride the Trails of Asheville Strong This National Bike Month

May is National Bike Month, and there’s no better way to celebrate than hitting the trails! Asheville’s Bent Creek Experimental Forest and surrounding mountain bike trails offer some of the best riding in the Southeast with beautiful climbs, flowing descents, and quiet forest roads.

But mountain biking isn’t just a joyride—it’s a serious workout that demands a lot from your hips, legs, back, and core. Without proper prep and recovery, it can lead to fatigue, tightness, or even injury. That’s where Outshine Physical Therapy & Fitness comes in.

I’m Dr. Maggie Parker, and I’m here to help Asheville mountain bikers ride longer, recover faster, and keep doing what you love—on and off the trail.

Why Mountain Biking Is a Full-Body Challenge

Trail riding demands:

• Cardiovascular endurance for climbs

• Explosive power for short technical bursts

• Grip strength and wrist control for descents

• Core stability for balance and control

• Hip mobility to stay agile on uneven terrain

  
  

It’s common for riders to experience:

• Low back fatigue

• Hip and glute tightness

• Shoulder tension

• Knee discomfort

• Wrist/hand numbness from long descents or tight grips

  
  

Most of these issues aren’t from “doing it wrong”—they’re from not preparing your body before you ride or releasing tension after.

Pre-Ride + Post-Ride Routine for Trail Riders

Just 5–10 minutes before and after your ride can make a huge difference in how your body feels. Here’s what I recommend for mountain bikers riding Bent Creek or any Western NC trail system.

Before You Hit the Trail – Activate + Mobilize

1. Leg Swings (10 each leg): Preps your hips and hamstrings for climbing and quick transitions

Swing one leg forward and back, staying tall. Hold onto a tree or your bike rack if needed.

2. Mini Squats or Lateral Lunges (10 reps): Activates glutes and stabilizers for uphill pushes and out-of-saddle moments. Move with control.

3. Arm Circles + Shoulder Rolls (10 each way): Warms up your upper body for handling and control on rough terrain.

4. Good Mornings (10 reps): Lightly brace your core and send your hips back. You will angle your chest down and keep your knees only slightly bent. This warms up your back, glutes, and hamstrings.

After the Ride – Stretch + Recover

1. Figure-4 Glute Stretch (30–60 seconds per side): Releases hip tension from sustained pedaling and seated posture.

2. Child’s Pose with Side Reach (30 seconds each side): Gently opens the lower back, lats, and spine.

3. Forearm Stretch + Wrist Rolls (30 seconds per side): Soothes your grip after controlling the handlebars for hours.

4. Foam Roll or Massage Stick Quads (1–2 mins): Loosens tension in the front and outside of the thighs—common hot spots for trail riders.

Favorite Local Ride: Bent Creek Experimental Forest

Located just 20 minutes from downtown Asheville, Bent Creek offers:

• Flow trails like Explorer Loop and Green’s Lick

• Forest service roads for a steady climb

• Short technical sections to build skill

• Beautiful, shaded rides through Pisgah National Forest

  
  

Whether you’re new to the sport or a longtime rider, Bent Creek is the perfect place to train, explore, or just reset with a solo ride through the woods.

Pro Tip: Pack water, a snack, and a mini repair kit. And don’t forget to stretch after the drive home, too!

How Outshine PT Helps Bikers during Asheville National Bike Month

At Outshine Physical Therapy & Fitness, we work with:

• Weekend warriors hitting the trails

• Cross-country endurance racers

• Casual riders who want to avoid pain and stay strong

• Athletes recovering from falls, tweaks, or overuse injuries

  
  

We offer:

• 1-on-1 personalized movement assessments

• Manual therapy for recovery

• Mobility work and joint care for hips, knees, back, and wrists

• Strengthening for core, glutes, and stabilizers

• Other recovery strategies so you bounce back quickly from tough rides

Let’s Ride Longer, Stronger, and Pain-Free

Mountain and gravel riding is more than a sport—it’s freedom, focus, and fun. Don’t let aches, stiffness, or fatigue hold you back from the rides you love. We’re here to help your body meet the demands of the mountain.

Don't hesitate to reach out to us at Outshine Physical Therapy & Fitness if this interests you. We are here for you during Asheville National Bike Month to help active adults move better and ride stronger.

Best,

Dr. Maggie

Book your FREE consult call here!