what to start training now for summer adventures
It’s true. Summer bodies are built in the winter.
And when I say “summer bodies” I'm talking muscles, tendons, and bones that can handle the demands of trail running, hiking, mountain biking, and long days outside.
If you’re already feeling the pull of summer (longer days, big adventures, more time outdoors) now is the moment to start laying the groundwork.
And despite the “new year, new me” noise…it’s not the season to go whole-hog into an intense training routine. It’s simply not needed (and maybe counterproductive).
What you do need right now is a strong foundation that makes your spring ramp-up smoother and lets you shift into summer fun without injuries.
Let’s talk about what to focus on now.
1️⃣ build quality before building capacity
When it comes to strength training for hiking, trail running, and mountain biking, how you move matters more than how much you can lift.
Right now, your goal isn’t max strength or endurance.
It’s moving well in the foundational patterns you’ll rely on all summer.
so - focus on the basics:
Squat
Deadlift
Press (push up, bench press or overhead)
Pull (row or pull-up/chin-up)
Use moderate weights and slightly higher reps — think 2–3 sets of 10–12 — not to build endurance yet, but to build quality.
Just like any skill, repetition matters.
And more reps means more chances to practice your setup, positioning, and control.
2️⃣ dial your set-up (✨where the magic happens)
Whether you’re working with a coach or learning on your own, now is the time to really dial in your setup for those key moves.
Your nervous system learns what you repeat (🤓 so cool, right?)
By late March, the goal is for these lifts to feel buttery smooth and automatic, so when it’s time to load them heavier in spring, great form is your default rather than something that takes tons of mental focus.
3️⃣ improve range of motion (just a smidge)
If the words “range of motion” just made you clench your b-hole trust me on this:
you don’t need yogi flexibility to be strong as heck outdoors.
Think of your joints like a door hinge: they only need a small amount of space to move smoothly. But if you don’t have that space? It’s gonna be a battle.
The best way to improve range of motion for strength training isn’t endless stretching, it’s a combo of:
Breathwork and targeted mobility (helping your body feel safe at end ranges)
Loading that full range with control (aka strength training)
As a mountain athlete, your top priority probably isn’t impressing someone with your forward fold -
it’s stepping over rocks and logs, navigating steep descents, or riding technical terrain without tweaking something because you’re too tight.
4️⃣ build control with tempo or pauses (tip:🌱 do this in March/April)
This isn’t just about strength. It’s about owning the position during the most challenging parts of the movement. And teaching your body to do that in the gym will build the mind-muscle connection to do that on the trail or bike.
Not to mention - when we take out those pauses later this spring, you’re gonna be shocked at how good your big lifts feel 🤗
Two ways I like to do this:
controlling your tempo (3s slow lowers like a slowpoke hotel elevator)
adding 2–3 second pauses in challenging positions (like the bottom of a squat)
💗but what about aerobic training?
You don’t need a massive aerobic engine right now, but you do need a base.
Especially if your summer sports involve a lot of climbing, sustained efforts, or long days outdoors.
Here’s a simple way to structure it month-by-month:
Month 1 (February)
2-3 days/week
Steady, conversational endurance
Progress by nudging duration up 5–10 minutes or adding a day
Month 2 (March)
2-3 days/week
2 days steady, conversational endurance
1 day of short sprint work
5-10 rounds of 20-30s hard efforts
40-60s easy recovery (1:2 work:rest ratio)
Progress by adding rounds (each week)
Month 3 (April)
3 days/week
2 days steady, conversational endurance
1 day of sprint work
5-10 rounds of longer 40-60s hard efforts
60-90s recovery
This progression sets you up for spring and summer training without burning the candle at both ends.
tldr:
Prep for what’s coming next but match the season you’re in.
If you’re still skiing, riding, or winter hiking, your training needs to respect that.
That means:
managing lower-body volume
being cautious with heavy eccentric loading (that “slow lower” part of lifts that causes the most soreness)
avoiding double-dipping on tired legs
Your strength training should support your outdoor time… not compete with it.
🏔️maybe it’s time to become a minimalist…
Depending on how much outdoor recreation you’re doing right now, this might be the perfect season for minimalist strength training.
Two well-designed sessions per week can be more than enough to build the foundation you need without demanding more time and energy than you have.
If that sounds appealing, I’ve got a free guide below that helps you build an effective, efficient plan in minutes.
⛔ what i’d skip right now
There’s a time and place for everything. If you’re in the northern hemisphere and your peak hike-bike-run season is ~ late June through September I’d hold off on these training elements right now (Feb through late March/early April)
Strength endurance ranges (3-4 sets of 12-20+ reps - save this for late spring, right before summer peak mode)
Slow, heavy eccentrics for the lower body (like 5-second squat lowers) - this is double-dipping on what you’re doing skiing/riding, and piling more on usually just leads to unnecessary soreness without better performance
want help putting it all together?
Inside Base Camp Athletics, you get:
strength training built specifically for mountain athletes
programs that support hiking, trail running, and mountain biking
flexibility - 2,3 and 4-day options and built-in equipment/exercise swaps
strategic skill-building now so heavier loading feels better later
coaching support to adapt training to your real life
a community of women training for the same kinds of adventures
👉 You can learn more below
Remember: this article is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read or seen here.
